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Kettlebell Kettlebell STRONG (Neupert)

Archer

Level 4 Valued Member
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'
Thank you. This all really helps.
 

solarbear

Level 5 Valued Member
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?


My deadlift is going up.
Oddly I do it first to prepare my body for C&P.
I had some grip issues because I was doing 15 min of doubles and triples at first. I found a grip tape for my trap bar and switched to an over under grip on normal dead's -seems like 8 to 10 sets of DL is hard on grip- which seemed to do the trick.
 

SUOMI-PUKU

Level 4 Valued Member
Workout 7 completed. Singles are feeling very crisp now and I’m finding what is comfortable for grip, stance width, warmup. And getting better in my rack position.
 
Hello Everyone - this is my first post over here based on suggestion on Reddit.

Geoff - if you’re reading this: once COVID is over and you’re in TX....I owe you a massive steak dinner (AKA Death by Calories).

Yesterday I bought myself Kettlebell Strong (videos and manuals) and $99 is a fu*king bargain for info that is provided to you. I don’t even know where to start. If his manual wouldn’t have Program Strong and Program One it’d still be completely worth it due to the fact that Geoff breaks down Double Clean, Swing, High Pull, Snatch, Press, Push Press, Jerk, Front Squat and Clean & Press/Jerk in very simplistic fashion. He leans it out and removes complexity so there is no room for misinterpretation of knowledge that is laid on you. I really like how GN breaks down what and why. Explains to you how your body should “move through exercise”. Cue about Toe, appendix about neck, head/spine, eyes or how to zip up, explaining when to start second pull and so much more...

To all people that want to do Oly lifts and have some spare cash: get this manual and videos as it is worth it. I’ve spend good 4 hrs reading and watching videos and with all honesty, after 20+ years of different “lifting routines” I had multiple "shiiitteeeeeee" moments.

For obvious reasons I will not post routine, but I’m starting it today with two 36 kg bells. Let’s see where it takes us. I will try to post everything over here and once I am done with full program I will test myself and share full progress (E2E).

So far I have done Workout #1 with 2 x 36kg and it was nice and easy. Used all the ideas about foot positioning and how to 'spread' my weight across feet, been paying way more attention to staying tight in rack and drove weight up with my eyes when pressing. Knees feel surprisingly well after the workout.

Did recommended direct ab exercises. Perhaps not needed now, but down the line, when volume will be introduced and rest periods will be shorter I will need to be able to depend on my 'abs/core/midsection' or whatever you want to call it.
Great Job! What is your exercise routine?
 

bgn

Level 5 Valued Member
OK, this is it guys. It is happening. Ate a lot of quality food yesterday (Red Snapper, rice and salad; chicken thighs, rice, beans, mixed veggies), had a good night sleep, drinking my morning coffee now, will get my supplements soon, work a little bit and move a little bit and we are going to start with SKS in less than 90 minutes from now. Good sign is that nothing hurts today. I will take it.

Whenever I have to approach weight and do max amount of reps (to chase failure), I break down set mentally into smaller sub-sets so it is easier for me to do it all. I plan to start with set of 5 in my head, get it out of the way and pursue set of 4, get that one out of the way and then sets of 3, 2 and 1 and then hopefully i have something in the tank to chase another rep or two. We will see. Hope I aint gonna sh*t myself and go too fast and lose my rhythm. Aiming for 15 reps. Hope for more but lets be realistic, anything more than 15 will be overachieving.
 

bgn

Level 5 Valued Member
Done! This is the end of Strength Component of Kettlebell STRONG by @Geoff Neupert !

Let's walk through it and I'll allow you to decide if it's worth it but before I start I'd like to thank this community for welcoming me, accepting me and supporting my journey. Thanks for all the advice, ideas, comments. You kept me accountable and thanks to you I have 'endured' 24 weeks of training.

Let's get going:
Period of time: 12-Apr-2021 to 01-Oct-2021 (24 weeks of working out plus 1 week of holidays)
Weight: 2 x 36 kg Kettlebells

STRENGTH results:
Beginnings (11-Apr-2021): test done, 3 good reps of Clean and Press and 1 rep that can be classified as 'two hands anyhow/standing incline bench press"
End of Phase 1 test (04-Jun-2021): 10 reps
End of Phase 2 test (01-Oct-2021): 14 good reps + 1 rep that can be classified in the same manner like last rep on 11th April.

Altogether we can count either 4 to 15 reps or 3 to 14 reps. I believe 3 to 14 is more representative of strength increase. That's 367% of strength increase in 24 weeks of working out.

But bgn, does it get better??? Well Yes dear class, it does get better.

Let's go and remember that my 3 rep max was 2x36 kg which technically is something around 90% of my max. So theoretically 2x40kg should have been my true 1 rep max (2x36 kg = 72kg /0.9 = 80kg = 2x40 kg). Don't know that for sure, as never handled 40kgs up until few weeks ago.

Now, after today's test with 2x36kgs I've rested exactly 10 minutes and did clean, crisp, powerful, easy 5 reps with 2x40kg. I kid you not, it was great.

Anything else....well yes, thank you for asking again....waited another 10 minutes and checked my chin-up max - I've done 3 more reps that was my lifetime best. still not impressive but did more than I ever could.

So it works.....works very well.

Never missed the rep. On 3 or 4 occasions I've pushed myself to the point when it was hard to get last reps but I've never had situation where I was doubting if I can do the set....so don't be silly billy and get those reps, all of them, never miss one, I am watching you :)

Accidental body recomp results:
I have grown all over the body: Upper back, shoulders, traps, arms, forearms, hammies and calves; even a little growth in quads and upper chest. Gluteus maximus or whatever you call your backside politely is rock solid and bigger.

Lost a little bit less than 3 inches from my waist.

Lost 8kg/17 lbs in 24 weeks.

Arms grew by almost 0.5 inch (1.3cm on left and 1.2cm on right)....suns out....guns out! LOL

I have managed to dial in my diet, after many weeks of tinkering, and finally arrived at correct combo around 5-6 weeks ago.
Protein: steaks, fish, poultry and eggs
Carbs: white rice, sweet potatoes, black beans
Fats: coconut oil, avocados
veggies: not discriminating
fruits: a lot :) - berries, bananas, oranges, apples pears, nectarines, peaches, watermelon
yoghurts, honey, nuts
grass fed whole milk

Had few problems when it comes to injuries - twisted my ankle once and recovered very well. My knees feel a lot better but that's thanks to SKS (have full range of motion). Had problems with numbness in my hands, did blood tests and seen doctor but no conclusion was reached. I have stopped taking ZMA of one particular brand and suddenly numbness went completely away. Replaced ZMA with Magnesium, B Complex and other things and seen no issues since then.

Loading up on high quality BCAA and Glutamine works for me. 20 grams before workout and 10 grams immediately after workout made recovery so much easier.

Observations:
Get yourself a coach. Not joking. I have been pressing above head for 24 weeks and I did NOT have any problems with my shoulders. I read and reread book, watched videos and applied all that I could. Before each set I was doing one 'empty rep' without weight and really focused to dial in on my breathing and press with whole body. I always used to cry about the fact that I can't press often and my shoulders bother me.....truth is that all those years in the gym were useless. One book, few videos and several adjustments later and I was able to tolerate very high volume of heavy presses.

My press is way better and stronger than my clean. If I was to start it again, and I will soon, I would have ensured I can do ten dead stop double swings with the weight I want to use as my working weight. Just to ensure I am landing in the rack the way I need to.

I would completely play phase 1 and 2 by ear and rest longer than necessary between each and every set as I assume that this would land me in better position during tests.

Do your abs: planks, reverse crunches, hanging leg raises, hollow position - do all, do one, do two, do them daily and cry about it, curse Geoff and his 'stupid ideas' and do as you're told....life will get easier....you'll get better.

SKS works.


What's next:
I will rest next week and then move to final phase of this program. Geoff allows some flexibility when planning and I'm greedy for more body recomp so I'll use concept of this phase as outlined but adapt it to 6 weeks cycle. I will do the same 2 steps forward, 1 step back, but I believe it will yield excellent results for muscle building and at the end of 6 weeks I will arrive at same exact breaks between sets. That means 1,080 more reps of C&P...yay me!

Then another week of rest and then either The One or I will ramp up intensity and see how much I can get from short cycle of Reverse Pyramid Training. Historically I always had best results when I was leaving 'base building/volume' periods of trainings to pursue intensity. I think that RPT can give me beautiful results if crammed in 4 weeks window. Idea would be to chase numbers each and every workout for 12 workouts (3 per week) and:
Warm-up
2x40 kgs x max amount of clean reps
2x36 kgs x max amount of clean reps
2x32 kgs kgs x max amount of clean reps
2x24 kgs x max amount of clean reps

Then probably 2 weeks of rest for Xmas/NYE period and will do STRONG again with bigger weights.

Again - thank you! Have a great weekend!
 

Dayz

Level 6 Valued Member
That is honestly AMAZING progress @bgn

You should be super proud!

I had a few questions:

1. What is SKS?
Do your abs: planks, reverse crunches, hanging leg raises, hollow position - do all, do one, do two, do them daily and cry about it, curse Geoff and his 'stupid ideas' and do as you're told....life will get easier....you'll get better.
2. What does Geoff recommend for abs? Is it a mixture of exercises done daily?
 

bgn

Level 5 Valued Member
That is honestly AMAZING progress @bgn

You should be super proud!

I had a few questions:

1. What is SKS?

2. What does Geoff recommend for abs? Is it a mixture of exercises done daily?
Hi! Thanks. To answer your questions:

SKS = Sore Knee Solution - another excellent program by Geoff. I’m repairing my knees. STRONG was taking priority so I was cruising through Phase 1 of it. Now I’m going to focus on Phase 2. Does wonders to my body in general.

2. Abs - in book it’s recommended to do Hangin Leg Raises, Reverse Crunches, Planks. I started doing daily as it helps with both: knees and C&P.
 

Dayz

Level 6 Valued Member
Hi! Thanks. To answer your questions:

SKS = Sore Knee Solution - another excellent program by Geoff. I’m repairing my knees. STRONG was taking priority so I was cruising through Phase 1 of it. Now I’m going to focus on Phase 2. Does wonders to my body in general.

2. Abs - in book it’s recommended to do Hangin Leg Raises, Reverse Crunches, Planks. I started doing daily as it helps with both: knees and C&P.
Awesome, thank you for the reply. I assume that's hard style planks? Or just regular? Side planks too?

I do deadbugs every day based on his recommendation
 

Mark Limbaga

Level 8 Valued Member
Elite Certified Instructor
That is honestly AMAZING progress @bgn

You should be super proud!

I had a few questions:

1. What is SKS?

2. What does Geoff recommend for abs? Is it a mixture of exercises done daily?

What Geoff has recommended me to do for abs..

Deadbugs.. work up to 25/25 starting with the regression you can comfortably manage
 

bgn

Level 5 Valued Member
What Geoff has recommended me to do for abs..

Deadbugs.. work up to 25/25 starting with the regression you can comfortably manage
Hi Mark;
During Phase 1 of SKS I’ve noticed that whenever I push myself on Deadbugs and try to get all sets and reps my knees thank me for it; whenever I just do bare minimum then I have problems.
 

bgn

Level 5 Valued Member
Awesome, thank you for the reply. I assume that's hard style planks? Or just regular? Side planks too?

I do deadbugs every day based on his recommendation
Regular plain, boring planks.
 

bgn

Level 5 Valued Member
I’m so sore today! I ate a lot and rewarded myself with few things but my whole body is trashed. Those muscles on my ribs (don’t know what they’re called) and muscles in my armpits are screaming. Upper pack/traps, forearms, calves are a little bit better. Abs are so sore I can even cough/laugh properly.

Left elbow bothers me today a lot. I believe it is that forced rep #15 that had questionable “form”. Have a week of rest so will take care of that.

Just came back from walking the dogs for 2 hrs and it’s time to eat some pancakes!

Hope you all will have a great weekend!
 

John Grahill

Level 7 Valued Member
I noticed those "rib muscle" things when I did RM tests too. The Giant Program also made me "feel" them when the reps went beyond 6!
 
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Mark Limbaga

Level 8 Valued Member
Elite Certified Instructor
Hi Mark;
During Phase 1 of SKS I’ve noticed that whenever I push myself on Deadbugs and try to get all sets and reps my knees thank me for it; whenever I just do bare minimum then I have problems.
That's a clue then that deadbugs are good for you at the moment..

Have you tried doing more segmental rolling too? Remember that rolling is the first locomotion movement learned
 

Jean-Marie

Level 2 Valued Member
Congrats @bgn

I remember we started phase 1 exactly at the same time.
I then switched to DFW and The Giant 3.0 as I felt my RM was not comfortable enough to transition to Phase 2.

The reason for it was that I started with too heavy weights in the first place. But 2x24kg is all I had and so I sucked it up.

Currently doing Giant 1.0 with these and feeling great. Planning to continue with 1.1 and 1.2

Your consistency and dedication to KB Strong is a great inspiration and I’ll probably try to do the same with heavier weights in the future.
 
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