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Kettlebell Kettlebell STRONG (Neupert)

John Grahill

Level 7 Valued Member
First time with sets of 4 today. Was worried but I got through it. I’m doing phase 2 twice a week, Mon and Fri and so far seems a good amount of recovery time. Pretty happy with todays effort.

I can’t ( and don’t really want ) to go barefoot in the gym so I’m using b primal “freet” shoes. They’re great. I thought swings would be awkward in them but zero issues.
Phase 2 got me pretty good as they say this time. If I were to try it again I think at my age I'd consider 2x per week, like Monday/Thursday.
 

blad51

Level 6 Valued Member
Week 14 Phase 2: Slow and Steady is over!

This was an interesting week. I am anticipating the rigor of Phase 3 and trying to be really disciplined about my rest periods.

The sets of 4 have been OTM since workout 24.

For the last two weeks, I tried to keep the sets of 5 to OTM. Last week I did all of the sets of 5 OTM. However, the 5th rep of the last two sets were ugly! I decided that this week I would also try the set of 5 OTM. (But not push it) I would add more rest when I felt like my form was going to suffer. I was able to finish the 6th set with good form. I did the remaining sets with a full minute of rest between sets. My form was much better this week. On Monday, I'm going to try to do at least 7 sets of 5 OTM.

Today the sets of 6 went up very well. It seemed like the bells got lighter as I went along.

Bring on Week 15!!
 

YourArsenal23

Level 1 Valued Member
Wrapped up Week 1 of Phase 1 today. I've been doing a lot more walking since each workout has only been around 5 minutes. I've also started to run the One Program on my off days. Since I'm still working on leaning out, I'm definitely going to have to pay closer attention to me diet while running Strong.
 

Halfakneecap

Level 6 Valued Member
Week 14 Phase 2: Slow and Steady is over!

This was an interesting week. I am anticipating the rigor of Phase 3 and trying to be really disciplined about my rest periods.

The sets of 4 have been OTM since workout 24.

For the last two weeks, I tried to keep the sets of 5 to OTM. Last week I did all of the sets of 5 OTM. However, the 5th rep of the last two sets were ugly! I decided that this week I would also try the set of 5 OTM. (But not push it) I would add more rest when I felt like my form was going to suffer. I was able to finish the 6th set with good form. I did the remaining sets with a full minute of rest between sets. My form was much better this week. On Monday, I'm going to try to do at least 7 sets of 5 OTM.

Today the sets of 6 went up very well. It seemed like the bells got lighter as I went along.

Bring on Week 15!!
I would like to eventually have the work capacity to do the sets EMOM/OTM, but at the moment I have no chance. I’m trying Swing hard 3.0 twice a week to help with that ( it’s OTM x 20 mins ).

Much as I love strength, i really think for me in my early 40’s I need to get some decent conditioning in. Kind of sucks now but whenever my fitness is above average ( for me anyway ) I feel much better. And it also makes getting Stronger easier
 

Halfakneecap

Level 6 Valued Member
Wrapped up Week 1 of Phase 1 today. I've been doing a lot more walking since each workout has only been around 5 minutes. I've also started to run the One Program on my off days. Since I'm still working on leaning out, I'm definitely going to have to pay closer attention to me diet while running Strong.
I can’t diet when doing strength stuff. I go great for a while then just fizzle out. Cranky joints etc. If you’re doing Strong and The One program together, make sure you’re eating enough, the progressions for The One look pretty steep
 

Archer

Level 5 Valued Member
Wrapped up Week 1 of Phase 1 today. I've been doing a lot more walking since each workout has only been around 5 minutes. I've also started to run the One Program on my off days. Since I'm still working on leaning out, I'm definitely going to have to pay closer attention to me diet while running Strong.
Nothing wrong with walking. I slimmed during phase two. Looking back I probably ate too many carbs. Next time I run it, I plan on being more fat adapted as an energy source and see what happens.
 

solarbear

Level 5 Valued Member
Interesting you say that as I had considered doing Strong with Geoff's front squat/push press combo.
Phase 1 was quite doable. Would highly recommend trying phase 1.

For me it was a bit of a mental thing more than physical. Was losing motivation and the workouts in phase 2 were kind of becoming unenjoyable at the 10x5 stage.

So switched to just clean and press. Moved front squats to another workout day. Motivation returned.
 

blad51

Level 6 Valued Member
I would like to eventually have the work capacity to do the sets EMOM/OTM, but at the moment I have no chance. I’m trying Swing hard 3.0 twice a week to help with that ( it’s OTM x 20 mins ).

Much as I love strength, i really think for me in my early 40’s I need to get some decent conditioning in. Kind of sucks now but whenever my fitness is above average ( for me anyway ) I feel much better. And it also makes getting Stronger easier
I love your goals of conditioning and strength. Though in my training, I have to remind myself that I can't do everything at the same time. If I spread myself too thin, I'll burn out and fail to accomplish anything.

I have had a lot of distractions while running Strong. I have moved homes and traveled for work and pleasure. I am getting married and going on a honeymoon next month. (I will be in Phase 3)

Running Strong 3 days a week has been my one training goal during this time. I am certain that if I was trying to accomplish an additional training goal, I would have failed. Maybe even quitting training for a time. (I love to sabotage myself by talking myself into quitting my fitness goals)

I plan to be training for a long time. I am going to make steady and consistent progress towards my goal of conditioning and strength.
 

Halfakneecap

Level 6 Valued Member
I love your goals of conditioning and strength. Though in my training, I have to remind myself that I can't do everything at the same time. If I spread myself too thin, I'll burn out and fail to accomplish anything.

I have had a lot of distractions while running Strong. I have moved homes and traveled for work and pleasure. I am getting married and going on a honeymoon next month. (I will be in Phase 3)

Running Strong 3 days a week has been my one training goal during this time. I am certain that if I was trying to accomplish an additional training goal, I would have failed. Maybe even quitting training for a time. (I love to sabotage myself by talking myself into quitting my fitness goals)

I plan to be training for a long time. I am going to make steady and consistent progress towards my goal of conditioning and strength.
Yeah, Strong is definitely the priority, the 2nd swing hard session is if I’m feeling good in the weekend and I’ll ditch it if I feel I need the recovery. I give the priority ( strength now ) 80% of my effort and the rest the secondary goal ( conditioning ).

Congrats on the wedding mate! 18yrs in for us and after all this time it’s now only a few times a year I dream about jumping on a plane to Bali and never coming back haha.


Just kidding it’s great !
 

blad51

Level 6 Valued Member
Yeah, Strong is definitely the priority, the 2nd swing hard session is if I’m feeling good in the weekend and I’ll ditch it if I feel I need the recovery. I give the priority ( strength now ) 80% of my effort and the rest the secondary goal ( conditioning ).

Congrats on the wedding mate! 18yrs in for us and after all this time it’s now only a few times a year I dream about jumping on a plane to Bali and never coming back haha.


Just kidding it’s great !
Hahahaha
 

YourArsenal23

Level 1 Valued Member
I can’t diet when doing strength stuff. I go great for a while then just fizzle out. Cranky joints etc. If you’re doing Strong and The One program together, make sure you’re eating enough, the progressions for The One look pretty steep
I'm usually caloric neutral-ish on days I train, on the off days I try to eat less. It's not easy but after a few months of doing I'm starting to get the hang of it (I think) haha. I know what you mean though, for me I get HUNGRY and want to sleep a lot.

Nothing wrong with walking. I slimmed during phase two. Looking back I probably ate too many carbs. Next time I run it, I plan on being more fat adapted as an energy source and see what happens.
Walkings been an easy and excellent way of burning calories and getting outside. I figured since my workout is only 5 mins long, another 20-30 mins of walking would be budgeted for a typical training day. I've been trying to limit carbs to training days but even that gets hard sometimes.
 

BHS83

Level 5 Valued Member
Hi all, thought I'd jump in and share my experience on this great thread.

Just completed the initial week 8 strength phase with 2x 28kg, was a 4rm at the start. Tested this morning and was able to knock out a 7rm with them. There may have been one more but I've got a mild cold at the moment so not quite 100% so was pretty happy with that, albeit fairly unremarkable.

What I am chuffed with is that I wondered if I could C&P a pair of 32kgs, just once. Bear in mind I've never even attempted to clean a pair of 32s, the only work I've ever done was single arm press work. Well the clean was smooth as silk and they went up no problem. Twice in fact.

Thinking of other stuff I've never done, I then tried a one arm press with the 36kg. Up it went, both sides. Left a little grindy but not too ugly either.

Considering this has taken just 8 weeks to reach these previously unattainable goals I can only add my voice to the recommendations this program has, there are some serious gains to be had from following it.
 
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blad51

Level 6 Valued Member
Hi all, thought I'd jump in and share my experience on this great thread.

Just completed the initial week strength phase with 2x 28kg, was a 4rm at the start. Tested this morning and was able to knock out a 7rm with them. There may have been one more but I've got a mild cold at the moment so not quite 100% so was pretty happy with that, albeit fairly unremarkable.

What I am chuffed with is that I wondered if I could C&P a pair of 32kgs, just once. Bear in mind I've never even attempted to clean a pair of 32s, the only work I've ever done was single arm press work. Well the clean was smooth as silk and they went up no problem. Twice in fact.

Thinking of other stuff I've never done, I then tried a one arm press with the 36kg. Up it went, both sides. Left a little grindy but not too ugly either.

Considering this has taken just 8 weeks to reach these previously unattainable goals I can only add my voice to the recommendations this program has, there are some serious gains to be had from following it.

Nice work!! I am currently in Week 15 of Phase 2 Slow and Steady. I was also surprised at my improvement after Phase 1. I am using 2x24 for Strong. When I began phase 1, I was a 5 RPM On the 2x24 bells. Here are my results from my end of Phase 1 test:

Pre-Test:
2x16k: 5 Reps
5 minutes rest
2x20k
5 minutes rest

Rep Max Tests:
2x24k: 10 Reps
2x 28k: 2 Reps

I am considering testing the 2x28k bells next week at the end of Phase 2. I hope to bang out at least 10. I want to use the 2x28 bells for the Giant in the New Year.

Congrats again on your improvement!!
 

John Grahill

Level 7 Valued Member
Hi all, thought I'd jump in and share my experience on this great thread.

Just completed the initial week strength phase with 2x 28kg, was a 4rm at the start. Tested this morning and was able to knock out a 7rm with them. There may have been one more but I've got a mild cold at the moment so not quite 100% so was pretty happy with that, albeit fairly unremarkable.

What I am chuffed with is that I wondered if I could C&P a pair of 32kgs, just once. Bear in mind I've never even attempted to clean a pair of 32s, the only work I've ever done was single arm press work. Well the clean was smooth as silk and they went up no problem. Twice in fact.

Thinking of other stuff I've never done, I then tried a one arm press with the 36kg. Up it went, both sides. Left a little grindy but not too ugly either.

Considering this has taken just 8 weeks to reach these previously unattainable goals I can only add my voice to the recommendations this program has, there are some serious gains to be had from following it.
That's awesome ! Yes, it seems Strong always delivers!
 
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