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Kettlebell Kettlebell STRONG (Neupert)

bgn

Level 5 Valued Member
Sets of six is when phase 2 becomes "fun" for sure!
Hi John! I guess you and me have diff definitions of fun. But I must admit that sets of 5 & 6 definitely are challenging. Which is great for body recomp and I’m impressed with results, especially after last few weeks of my workouts.
Last two weeks of phase 2 left and then will have to adjust diet and get ready for conditioning phase.
 

bgn

Level 5 Valued Member
Phase 2 / Workout #43:
SKS
Warmup:
C&P 15 reps @ 2x24kg
C&P 6 reps @ 2x32kg
C&P 2 rep @ 2x40kg

Workout: sets of 5
Time: 21m25s

1m45s of rest between sets. No issues whatsoever. I've slept 11 hrs last night and that was huuuuuuuuge game changer. Started adding presses of 2x40kg in warm-ups to see how it feels and 36's feel smaller and 'easier' after touching 40s. Now, today 40s felt better than 36s at the beginning of this journey. Did 2 reps and i had easily 4 there.

Workout 48 is a test. I'm planning on testing my 2x36kg max and then rest 10-15 mins and test my 2x40kgs max to see where I am at the end of STRONG component of this program.
 

bgn

Level 5 Valued Member
Phase 2 / Workout #44:
SKS
Warmup:
C&P 8, 8 reps @ 2x24kg
C&P 5, 5 reps @ 2x32kg
C&P 2, 1 rep @ 2x40kg

Workout: sets of 5
Time: 13m52s

1 min of rest between sets. That's why I'm a big fan of this program. I usually cruise through it with rest periods done how I feel on particular day bt when I want to push it and 'sprint' through reps without pacing myself then I can do it. Last time I was doing 1 min of rest was workout 28 with sets of 3 and I was fighting through it (don't get me wrong, still did all reps without problems but my heart, lungs and body in general had different views when it comes to what I should be doing)....and now, 18 workouts later I did better with sets of 4. How much better? I finished last set, took off my knee sleeves, took my supplements and went for a 30 mins walk with my dogs. No biggie. 3 workouts left and then test. I have high hopes but trying not to be too optimistic. I did easy reps at the end of phase 1. I hope I will be able to reach 15 reps.
 

SUOMI-PUKU

Level 4 Valued Member
2 workouts in and I’m enjoying it. I’m hoping the singles days will help really dial in my form.

I’ve done some pull ups on the off days, just making sure to do not enough to get sore.
 

Dayz

Level 6 Valued Member
Phase 2 / Workout #44:
SKS
Warmup:
C&P 8, 8 reps @ 2x24kg
C&P 5, 5 reps @ 2x32kg
C&P 2, 1 rep @ 2x40kg

Workout: sets of 5
Time: 13m52s

1 min of rest between sets. That's why I'm a big fan of this program. I usually cruise through it with rest periods done how I feel on particular day bt when I want to push it and 'sprint' through reps without pacing myself then I can do it. Last time I was doing 1 min of rest was workout 28 with sets of 3 and I was fighting through it (don't get me wrong, still did all reps without problems but my heart, lungs and body in general had different views when it comes to what I should be doing)....and now, 18 workouts later I did better with sets of 4. How much better? I finished last set, took off my knee sleeves, took my supplements and went for a 30 mins walk with my dogs. No biggie. 3 workouts left and then test. I have high hopes but trying not to be too optimistic. I did easy reps at the end of phase 1. I hope I will be able to reach 15 reps.
Doubles 40s as part of the warm up..... nothing to see here ?

Amazing work!
 

bgn

Level 5 Valued Member
Phase 2 / Workout #45:
SKS
Warmup:
C&P 8 reps @ 2x24kg
C&P 5, 5 reps @ 2x32kg
C&P 1, 1 rep @ 2x40kg

Workout: sets of 6
Time: 28m56s
 

bgn

Level 5 Valued Member
Phase 2 / Workout #46:
SKS
Warmup:
C&P 8 reps @ 2x24kg
C&P 5, 5 reps @ 2x32kg
C&P 2, 2 rep @ 2x40kg

Workout: sets of 5
Time: 18m28s

Easy :)
 

solarbear

Level 5 Valued Member
Finished Phase 1. Went from 4-5 RM with 24's to 10.

Been trap bar deadlifting (2x per week) and regular deadlifting (1x per week) using the Barbell Bolt On that came with Neupert's Kettlebell Hard for each day as well. Kind of in the middle of a phase for them so not in a position to comment on whether they have improved, but they feel stronger so I expect that what was a 5rm will turn into an 8 or 10 quite easily.

Consider this a nice win so I have started Phase 2 which is going up pretty easy ATM. I've already bought myself a 28 to get stronger with once I finish Phase 2 with 24's.
 

SUOMI-PUKU

Level 4 Valued Member
Finished Phase 1. Went from 4-5 RM with 24's to 10.

Been trap bar deadlifting (2x per week) and regular deadlifting (1x per week) using the Barbell Bolt On that came with Neupert's Kettlebell Hard for each day as well. Kind of in the middle of a phase for them so not in a position to comment on whether they have improved, but they feel stronger so I expect that what was a 5rm will turn into an 8 or 10 quite easily.

Consider this a nice win so I have started Phase 2 which is going up pretty easy ATM. I've already bought myself a 28 to get stronger with once I finish Phase 2 with 24's.
I’m on this same journey now (Phase 1 with the 24s, hoping to make 5RM a 10RM) so it’s good to hear another good review.

Was the C+P and DL all that you trained?
 
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Archer

Level 4 Valued Member
This Friday will be work out 24 for me on phase 1. It’s a max day.
What do you guys do on a max day? Warm up as usual and then just do one max set or several sets then max on the last one?
I’m just wondering how to approach it.
TIA
 

John Grahill

Level 7 Valued Member
This Friday will be work out 24 for me on phase 1. It’s a max day.
What do you guys do on a max day? Warm up as usual and then just do one max set or several sets then max on the last one?
I’m just wondering how to approach it.
TIA
Hi Archer, I have several pairs of bells so it's easy for me to add warm up sets...usually I have done like 3 triples with 2 bell sizes beneath the target weight, followed up with three doubles with bells 1 step below the target weight and maybe a single or two with the target weight.....then hit up the rep max.

There are many ways of warming up and everyone has their own thing. I shared what works for me, but we are all different.
 

bgn

Level 5 Valued Member
This Friday will be work out 24 for me on phase 1. It’s a max day.
What do you guys do on a max day? Warm up as usual and then just do one max set or several sets then max on the last one?
I’m just wondering how to approach it.
TIA
Hi Archer;

Whatever @John Grahill says :) and then, if it helps, I have done the following:

Warm up sets for test with 2x36kg - had 3-5 mins of rest between each set:
3 reps @ 2x24kg
5 reps @ 2x24kg
3 reps @ 2x32kg
1 rep @ 2x36kg
1 rep @ 2x36kg

Rest 5 minutes and then 'Go'
 

bgn

Level 5 Valued Member
Pretty much. Just was really consistent.
Hi @solarbear - how are you? That's great progress on C&P. I'm interested in impact of added volume (Deads) - has your Deadlift gone up as well? How was your recovery? Any grip problems? I assume DL followed C&P structure (same sets and reps), yes?
 

bgn

Level 5 Valued Member
Phase 2 / Workout #47:
SKS
Warmup:
Double Kettlebell Complex with 2x24kg - 5 reps of each: Clean/Press/Squat/Jerk/Squat...2 sets with 2 mins break between sets

Workout: sets of 4
Time: 13m12s

1 Minute of rest between sets. Focused really on consistent pace and 'no breaks' in the rack.

Easy :)

From now on until Friday's test my life with revolve around eating and sleeping.
 

Archer

Level 4 Valued Member
Hi Archer, I have several pairs of bells so it's easy for me to add warm up sets...usually I have done like 3 triples with 2 bell sizes beneath the target weight, followed up with three doubles with bells 1 step below the target weight and maybe a single or two with the target weight.....then hit up the rep max.

There are many ways of warming up and everyone has their own thing. I shared what works for me, but we are all different.
Thank you for your reply. That’s about what I had it mind. I have pairs in most sizes up to 32kg.
I’m using (28kg) 62s.
I usually warm up with a pair of 44s, and 53s, then do a 1 rep set of 70s before getting down to business.
Sometimes I do a set of one arm c&p with 36 kg in warmup.
Thanks again.
 
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