obreaslainp
Level 5 Valued Member
Justa’s Singles Strategy Adapted to the Double Kettlebell Press - StrongFirst
Hi Guys, @Iron Tamer
Before beginning this program I tested my 1RM in the Double Kettlebell Press and almost got a single with 2 x 28kg kettlebells. The right side went up fine and the left side went half up but stalled at the sticking point so it ended up being like a see-saw press. As I was very close I decided to use 2 x 20kg for the program (roughly 70%) as laid out by Iron Tamer. I followed the program as written for the two weeks and retested. I was able to successfully press 2x28kg for a single. I also managed to add a rep to my 2 x 24kg press (from 6 reps to 7 reps). Both were PR's for me.
My query now is where do I go from here? Do I go back to the start with the 2 x 20kg for another two week block as this will actually be 70% now that I got a single with 2 x 28kg? Or do I move up in weight which would be more that 70% (2 x 24kg = 86% for example) . The kettlebells I have available are 2 x 20kg, 1 x 22kg, 2 x 24kg, 1 x 26kg, 2 x 28kg and 1 x32kg.
Dave in the article said that he went from a max single of 2 x 36kg to a max single of 2 x 44kg in about ten weeks which is amazing progress for such a short period of time. I would love to see how that ten weeks got broken down as it isn't very clear on how to proceed. I.E. do you stick to your starting weight of 70% until you can get a certain number of reps with your 1TRM bells before moving up to the next bell size? If anyone has any insight on this matter I'd be very grateful to hear it. Thanks.
Hi Guys, @Iron Tamer
Before beginning this program I tested my 1RM in the Double Kettlebell Press and almost got a single with 2 x 28kg kettlebells. The right side went up fine and the left side went half up but stalled at the sticking point so it ended up being like a see-saw press. As I was very close I decided to use 2 x 20kg for the program (roughly 70%) as laid out by Iron Tamer. I followed the program as written for the two weeks and retested. I was able to successfully press 2x28kg for a single. I also managed to add a rep to my 2 x 24kg press (from 6 reps to 7 reps). Both were PR's for me.
My query now is where do I go from here? Do I go back to the start with the 2 x 20kg for another two week block as this will actually be 70% now that I got a single with 2 x 28kg? Or do I move up in weight which would be more that 70% (2 x 24kg = 86% for example) . The kettlebells I have available are 2 x 20kg, 1 x 22kg, 2 x 24kg, 1 x 26kg, 2 x 28kg and 1 x32kg.
Dave in the article said that he went from a max single of 2 x 36kg to a max single of 2 x 44kg in about ten weeks which is amazing progress for such a short period of time. I would love to see how that ten weeks got broken down as it isn't very clear on how to proceed. I.E. do you stick to your starting weight of 70% until you can get a certain number of reps with your 1TRM bells before moving up to the next bell size? If anyone has any insight on this matter I'd be very grateful to hear it. Thanks.
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