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Kettlebell Kettlebell STRONG (Neupert)

blad51

Level 7 Valued Member
Phase 2: Slow and Steady is over!

As I have written, I decided to do the Rep Max test 2x28k bells. (I am using 2x24k bells for Strong.)

Pre-Test:
2x20k: 5 Reps
5 minutes rest
2x24k: 5 Reps
5 minutes rest

End of Phase 2 Rep Max Tests:
2x28k: 5 Reps
2x32k: 1 Rep
Double Snatch--2x16k: 20 Reps

For Comparison:

End of Phase 1 Rep Max Tests:

2x24k: 10 Reps
2x 28k: 2 Reps

I am very pleased with results of the End of Phase 2 Rep Max test.

The 5 reps went up strong with good form. However, I could really tell the difference between the 28k bells vs. the 24k bells. The 28k bells were certainly more "present" than the 24k bells I've been using for the past 24 weeks. I think I could have gotten another rep or two. I am not used to working with the 28k bells and decided against grinding out additional reps at the expense of form.

The 2x32k rep really got my attention. The clean part of the C&P was intense. I maybe could have gotten another rep. But again, I decided not to push it at the expense of having bad form.

After Phase 3 of Strong, I plan to spend at least 6 weeks with Geoff's Ballistic Beatdown. Geoff prescribes the bells you can do 15-20 Double Snatches for Ballistic Beatdown. After I finished today's Rep Max, I was feeling really good and decided to see what 20 Double Snatches felt like. Looks like it will be 2x16k bells for the BB program.

I am very happy with the results I have gotten from the first two phases of Strong. Back in April, in my pre-program rep test, I got 5 reps of 2x24k bells. Now I can do 5 reps of 2x28k bells! Whoo hoo!!

I feel like I am making steady progress to be strong as John Grayhill when I am 57. I have a little of over two years to get to those 36k bells!!
 

blad51

Level 7 Valued Member
No. Phase 3 of Strong.

Sorry I can't be more precise in my explanation. I will end up giving away the rep structure and goal of Phase 3.
 

Halfakneecap

Level 6 Valued Member
No. Phase 3 of Strong.

Sorry I can't be more precise in my explanation. I will end up giving away the rep structure and goal of Phase 3.
Understood mate. I have Strong, though it’s on my laptop which I don’t use very often. I will fire it up!

EDIT : Found it, that one will kill me I think haha. Definitely keep us updated on how you find it
 
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Reardon55

Level 6 Valued Member
Started Phase 2 this week. First foray into multiple sets of 4..... They were surprisingly (maybe even shockingly)...... doable (I would not say "easy"). Very pleased so far. Getting to end of Phase 3 as written still looks, from here, like something I have as much chance of as I would of turning into a Marvel Comics character...., but we'll see.
 

Paul Disney

Level 6 Valued Member
Okay, I've been scratching my brain for a while on how to practice all the DKB lifts and attain more than a passing familiarity with them but still get a good training session in. I've been doing The Giant for the last three months and had been thinking of dropping down to 20 minutes instead of 30 and using the other ten to "play" with the other lifts as Geoff says in the book, at a lighter weight, simply to get a feel. I'm curious what reps/sets schemes others have used.

Paul
 

Halfakneecap

Level 6 Valued Member
Started Phase 2 this week. First foray into multiple sets of 4..... They were surprisingly (maybe even shockingly)...... doable (I would not say "easy"). Very pleased so far. Getting to end of Phase 3 as written still looks, from here, like something I have as much chance of as I would of turning into a Marvel Comics character...., but we'll see.
I’m due tomorrow to do quite a few sets of 4. A few weeks ago I was thinking no chance. But here I am, confident I’ll be gassed, but I’ll get them. Sets of 3 are kind of easy now, something I didn’t think possible not long ago.

I started out doing 2 x a week, but feel comfortable enough to try 3 times. I can always drop back.

Phase 3?, my lungs are scared already
 

Reardon55

Level 6 Valued Member
I’m due tomorrow to do quite a few sets of 4. A few weeks ago I was thinking no chance. But here I am, confident I’ll be gassed, but I’ll get them. Sets of 3 are kind of easy now, something I didn’t think possible not long ago.

I started out doing 2 x a week, but feel comfortable enough to try 3 times. I can always drop back.

Phase 3?, my lungs are scared already
I do a heavy volume of meters rowing so my lungs are of very little concern. The idea that i can press that many reps on that little rest though….. Daunting.
 

Halfakneecap

Level 6 Valued Member
I do a heavy volume of meters rowing so my lungs are of very little concern. The idea that i can press that many reps on that little rest though….. Daunting.
My conditioning is pretty average haha. I don’t really want to do phase 3, but then if I don’t I’ll feel like I haven’t completed the whole lot, so I think I’ll at least try
 

blad51

Level 7 Valued Member
Started Phase 2 this week. First foray into multiple sets of 4..... They were surprisingly (maybe even shockingly)...... doable (I would not say "easy"). Very pleased so far. Getting to end of Phase 3 as written still looks, from here, like something I have as much chance of as I would of turning into a Marvel Comics character...., but we'll see.
Congrats on starting Phase 2! I finish the first week of Phase 3 tomorrow.

I am using 2x24k bells for Strong. I did the Slow and Steady reps structure for Phase 2.

The thing I loved about Phase 2 was that it was challenging...... BUT not impossible. I have never failed on a lift. As the weeks went by I just kept getting stronger and more confident with the bells. It was a strange moment, near the end, when I realized I was considering a 4 Rep day an easy day.

I also was very disciplined about my rest time between sets with an eye towards being ready for the rigor of Phase 3. At the end of Phase 2, I was doing 4 and 5 rep days OTM. The 6 rep days were two minutes of rest between sets.

So far Phase 3 is challenging.....BUT not impossible.

If I do indeed become a Marvel comic book character at the end of Phase 3, I believe it will be anticlimactic. Because I will be the villian SILLY-MAN! (To compliment my TRUE super power.)
 

Halfakneecap

Level 6 Valued Member
I had a great session this morning. Best I’ve felt. One day of rest between last workout and I did lots of sets of 4 and just owned the bells, and they stayed close to me on the way up, which for me is a sign I’m having a good day. Last 2 sets I was fatigued but never worried about losing form. I keep a rough eye on times and was less than 3 mins between. That’s good for me considering my conditioning level and relative lack of experience with sets of 4. Sets of 4 is my cardio haha

I will enjoy my weekend now
 

blad51

Level 7 Valued Member
Week 1 Phase 3 is over!

This was an interesting week. It seems like the KBs got lighter as the week went on. I feel like I am acclimating to the sets of 6. I am so proud of myself to be able to rep out multiple sets of 6. In April, in the pre-test for Strong, I did 5 reps with the 2x24k bells. I felt like I might have been able to squeeze out another lift to get six reps. But I decided not to push it. Now, almost 6 months later, I am banging out multiple sets of lift I couldn't confidently do for one set.

Strong works!
 

Halfakneecap

Level 6 Valued Member
Week 1 Phase 3 is over!

This was an interesting week. It seems like the KBs got lighter as the week went on. I feel like I am acclimating to the sets of 6. I am so proud of myself to be able to rep out multiple sets of 6. In April, in the pre-test for Strong, I did 5 reps with the 2x24k bells. I felt like I might have been able to squeeze out another lift to get six reps. But I decided not to push it. Now, almost 6 months later, I am banging out multiple sets of lift I couldn't confidently do for one set.

Strong works!
Great work as always mate! You’d have to get a decent conditioning/work capacity boost doing phase 3 surely?!
 

Halfakneecap

Level 6 Valued Member
I timed my sets of 3 this morning. Just over 14 mins for all my sets of 3 ( max sets ). Sets of 3 are now easy, and I’m quite surprised at the time to be honest. I think from now in, I’ll time Monday and Fridays sessions, and leave Wednesday as whatever rest I feel I need.

I just put a stopwatch on and turn it off when I’m done, nothing more specific then that.

Also, as rehab for my elbow tendinitis I tried some trap bar iso holds. Haven’t deadlifted in a few years. Surprised how easy they went up. Nothing super heavy, but boy, C&P has some carryover I think !
 

Booth89

Level 1 Valued Member
I’ve been a bit ill this week, so I haven’t trained. (Man flu )
I came back to training today, and did 10x3 for the first time with 2 mins rest in between with my 32s. I smashed it, they flew up and some of the rest periods were actually shorter than 2 minutes.
Ive upgraded my 32s to a matching pair, the pair I was using before had different dimensions and my older one smashes my wrists a bit because it has a small window, so that might have had an effect. Im happy overall though, I reckon I should be able to hit 8-10 when I test my RM.
I finished the workout with some windmills for a bit of loaded mobility work which felt pretty easy too.
 
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