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When I bought KB SF, I received notification when the product was updated with contents. It should work with IC.
I have a couple of thoughts about thisI’ve been PM’ing @Brett Jones with questions about this amazing program, but then felt bad when I realized I should be posting them to this thread to share with the community!
Anyway, I’d really like to know how this could be geared toward hypertrophy. If 3-5 reps per sequence is the goal, should I shoot for the upper end of that and adjust rest periods?
Thank you for such a detailed response! If I may ask, what did a typical session look like in this case, and how many reps per sequence did you shoot for?I found that Iron Cardio without exceptional timing methods clearly allowed my shoulders to keep growing. there was steady progress in strength and size. I was following Iron cardio, just like @Brett Jones was doing on his Instagram - and clearly, my shoulders grew, using clean and press and clean and jerk with weights that the bells that were as close to 1RM as I could manage. clearly, across a few months. maybe it could be said that it isn't optimized to maximize hypertrophy, I guess. but there are some interests that need to be balanced, in general.
a typical day for me could be ...Thank you for such a detailed response! If I may ask, what did a typical session look like in this case, and how many reps per sequence did you shoot for?
Holy smokes! You’re strong. Thank you for sharing.a typical day for me could be ...
1L - EMOM
1R - EMOM + 0:30 ...
repeat - to 20 min.
Reps targets varied in a range from 20 reps total to 50 reps total.
here's one of the meat and potatoes entries in my log...
Clean & press ladder. Clean, press 1x rest. Clean, press 2x rest. Clean, press 3x rest. Clean, press 4x rest. Stop. Back muscles still notably sore from yesterday. No other pain or complication. Just sore through most of the back from 48kg swings yesterday. Garage arrangement has been upset...www.strongfirst.com
mvikred@Brett Jones I recently finished a 40 set (Clean + Press + Squat) work with a 32kg KB in 29m32s. I could've taken a bit longer rest and maybe progressed to 50 set or even 60 set. So the question is, should I look to increase sets and then compress time or 40 sets is good enough for me to try and compress time going forward? I was doing it at an easy pace, 2 sets every 1m30s or so. I didn't clock them but I observed that my recovery was roughly taking that much time.
Thanks, that makes a lot of sense. And I already see a die roll based variability options and a benchmark to either progress in weight or in complexity of the chain (E.g. adding a snatch).mvikred
All are good options — the variability is the great thing.
You can do an easy day of 30-40 sets and a higher volume day going for 50-60 and let the times vary naturally and by feel looking for trends as you perform the sessions.
My personal metric for when I need a more challenging variation is when I can hit double the sets of the time frame—meaning if I hit 40 sets or more in 20 min then I need a more challenging variation.