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Kettlebell Kettlebell STRONG (Neupert)

YourArsenal23

Level 2 Valued Member
Going into Week 5 of Strong. This week is where things are starting to ramp up. I'm using 2x24kg, and they are starting to feel slightly lighter. I have a good feeling by the end of Week 8/Workout 24 these will be feeling pretty light. I've noticed that my body starts to feel the effects of programs around week 4. I've been craving sleep and food more, so I've been eating a little more and sleeping in more when I can especially on the off days.

Overall, I've been enjoying this program a lot. I'm thinking that once I finish Strong, I'll jump into the Short Course and then be done with Strong for now. I can see myself running this program once a year. Especially if I purchase heavier kb's.
 

YourArsenal23

Level 2 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!!
Great work!

I'm on the same boat as you. I'd be lying if I said I didn't miss Neupert's Double KB complex programs. Thinking I may run Long Haul or Ballistic Beatdown after wrapping up the Short Course.
 

blad51

Level 7 Valued Member
Great work!

I'm on the same boat as you. I'd be lying if I said I didn't miss Neupert's Double KB complex programs. Thinking I may run Long Haul or Ballistic Beatdown after wrapping up the Short Course.
Thanks!

I am excited to give Ballistic Beatdown a go when I finish Phase 3. I am planning on starting with the intermediate rest periods. I'm anticipating that the rep/rest scheme from Strong Phase 3 will improve my conditioning to allow me start Ballistic Beatdown at the intermediate level.
 

Halfakneecap

Level 6 Valued Member
What a day.

Straight forward Strong session today, however, as I was driving home from work I noticed my bells weren’t in the car. I left them on the footpath outside my gym!!!!.( 5:30am). This was 10 hrs later and I got no answer when I rang, so drove there, and thankfully someone saw them and took them inside!. Can’t believe I did that, I always take my bells and have never left them.


Then, I got home and the 2x28kg bells I got on clearance had arrived, only 2 days after I ordered them, which is an absolute miracle given everything else here that has to be sent via courier takes at least a week now.

Naturally I did one C&P with them. So glad, they were an impulsive buy because they were reduced to clear, but it will make the path to 2x32 easier I think. Even just 8kg difference is definitely noticeable!.

My only problem now is deciding to do phase 3 with 2x24, or go back to phase 1 with 2x28. Strength is definitely my preference. I am surprised though, with the higher rep sets of phase 2, my rest times have naturally reduced a lot, and I’m now noticing how quickly my breath/Heart rate goes back to normal.
 

blad51

Level 7 Valued Member
What a day.

Straight forward Strong session today, however, as I was driving home from work I noticed my bells weren’t in the car. I left them on the footpath outside my gym!!!!.( 5:30am). This was 10 hrs later and I got no answer when I rang, so drove there, and thankfully someone saw them and took them inside!. Can’t believe I did that, I always take my bells and have never left them.


Then, I got home and the 2x28kg bells I got on clearance had arrived, only 2 days after I ordered them, which is an absolute miracle given everything else here that has to be sent via courier takes at least a week now.

Naturally I did one C&P with them. So glad, they were an impulsive buy because they were reduced to clear, but it will make the path to 2x32 easier I think. Even just 8kg difference is definitely noticeable!.

My only problem now is deciding to do phase 3 with 2x24, or go back to phase 1 with 2x28. Strength is definitely my preference. I am surprised though, with the higher rep sets of phase 2, my rest times have naturally reduced a lot, and I’m now noticing how quickly my breath/Heart rate goes back to normal.
Phew!! I'm so glad your bells were there!!

Also, nice about the 28k bells. You're gonna love them I'm sure.

As I have been writing in the posts about my progress in Strong, I have been "flirting" with my 28k bells. I was able to do two 28k C&Ps at the end of Phase 1 and 5 2x28k C&Ps at the end of Phase 2. I was so excited about the 5 reps at the end of Phase 2 that I, like you, was tempted to start Strong over again with 2x28k bells. I decided to stay the course and go on to Phase 3. I wanted to complete Strong with 2x24k bells. I wanted to experience what Phase 3 is like. I am 5 sessions in to Phase 3 and I can tell you its cool. The rep/set structure of Phase 3 is different than either Phase 1 or 2. I like the feeling that I am acclimating to the sets of 6 and getting stronger as the rest periods decrease. It is a different feeling than the other phases where the reps and sets change every session.

I also decided to stay the course with strong because I am planning on doing the Giant with the 2x28k bells in the New Year. I really am excited to try the Giant to see what all of the fuss is about.

I have always progressed in 4 kilo increments (per bell) whether the program is a single or a double program. I am 54 and I have no desire to be a hero and destroy myself when I graduate to a heavier bell. Also, I believe Pavel advises people to progress in 4 kilo (per bell) increments when doing doubles. I think I read it in Return of the Kettlebell.
 

Halfakneecap

Level 6 Valued Member
Great stuff mate, as usual !

Yeah I think I’d be satisfied if I finished it all off first.

Im glad I got the 28’s, there’s a huge difference between 2x24 and 2x32, it’d take me a long time to make that jump, a looong time!. Makes more sense to chip away at it.

Soo happy the bells were still there, 2x24 I think is a great size. Can’t believe I did that haha
 

BJJ Shawn

Level 6 Valued Member
Great stuff mate, as usual !

Yeah I think I’d be satisfied if I finished it all off first.

Im glad I got the 28’s, there’s a huge difference between 2x24 and 2x32, it’d take me a long time to make that jump, a looong time!. Makes more sense to chip away at it.

Soo happy the bells were still there, 2x24 I think is a great size. Can’t believe I did that haha
I don't mean this in a negative way, just curious. Why go to the gym if you have your own bells and the gym doesn't? Why not just do the practice at home?
 

PaulAllen

Level 6 Valued Member
HI everyone, I completed Phase 2 as a 63 year old and did some testing and thought I would provide an update:

1. I went from 6 reps with double 16's at beginning of phase 1 to 14 reps with double 18's at the close of phase II
2. I got one rep with a single 28 on my right arm and a partial on my left arm (needed a push press) to get past the sticky point. Before the program I could not budge the 28 with my right arm or even clean it for that matter.
3. The videos alone are worth more stand-alone than the price of the program.
4. I am a huge fan of doubles work now as a result of Strong.
5. During the program I lost 23 lb of weight due to a fasting diet.
6. I have noticeable improvements in my conditioning, definition, and recoverability.
7.The program is flexible as some weeks I got in 3 workouts and others just 2 depending on my other activities (Archery) and how I was sleeping .
8. I can not recommend the program more highly.
 

Halfakneecap

Level 6 Valued Member
I don't mean this in a negative way, just curious. Why go to the gym if you have your own bells and the gym doesn't? Why not just do the practice at home?
In lockdown it was great, but after lockdown for some reason I prefer the gym. I have zero issue getting up at 3:45am to get to the gym before work, but getting up at 3:45 to go to the garage was a struggle, I’d just snooze. Now, I’m forced to make it to the gym. I just prefer it to be honest.
 

Halfakneecap

Level 6 Valued Member
HI everyone, I completed Phase 2 as a 63 year old and did some testing and thought I would provide an update:

1. I went from 6 reps with double 16's at beginning of phase 1 to 14 reps with double 18's at the close of phase II
2. I got one rep with a single 28 on my right arm and a partial on my left arm (needed a push press) to get past the sticky point. Before the program I could not budge the 28 with my right arm or even clean it for that matter.
3. The videos alone are worth more stand-alone than the price of the program.
4. I am a huge fan of doubles work now as a result of Strong.
5. During the program I lost 23 lb of weight due to a fasting diet.
6. I have noticeable improvements in my conditioning, definition, and recoverability.
7.The program is flexible as some weeks I got in 3 workouts and others just 2 depending on my other activities (Archery) and how I was sleeping .
8. I can not recommend the program more highly.
Well done mate! It’s awesome I agree definitely
 

blad51

Level 7 Valued Member
HI everyone, I completed Phase 2 as a 63 year old and did some testing and thought I would provide an update:

1. I went from 6 reps with double 16's at beginning of phase 1 to 14 reps with double 18's at the close of phase II
2. I got one rep with a single 28 on my right arm and a partial on my left arm (needed a push press) to get past the sticky point. Before the program I could not budge the 28 with my right arm or even clean it for that matter.
3. The videos alone are worth more stand-alone than the price of the program.
4. I am a huge fan of doubles work now as a result of Strong.
5. During the program I lost 23 lb of weight due to a fasting diet.
6. I have noticeable improvements in my conditioning, definition, and recoverability.
7.The program is flexible as some weeks I got in 3 workouts and others just 2 depending on my other activities (Archery) and how I was sleeping .
8. I can not recommend the program more highly.
Nice work!
 

YourArsenal23

Level 2 Valued Member
HI everyone, I completed Phase 2 as a 63 year old and did some testing and thought I would provide an update:

1. I went from 6 reps with double 16's at beginning of phase 1 to 14 reps with double 18's at the close of phase II
2. I got one rep with a single 28 on my right arm and a partial on my left arm (needed a push press) to get past the sticky point. Before the program I could not budge the 28 with my right arm or even clean it for that matter.
3. The videos alone are worth more stand-alone than the price of the program.
4. I am a huge fan of doubles work now as a result of Strong.
5. During the program I lost 23 lb of weight due to a fasting diet.
6. I have noticeable improvements in my conditioning, definition, and recoverability.
7.The program is flexible as some weeks I got in 3 workouts and others just 2 depending on my other activities (Archery) and how I was sleeping .
8. I can not recommend the program more highly.

Nicely done!
 

YourArsenal23

Level 2 Valued Member
Thanks!

I am excited to give Ballistic Beatdown a go when I finish Phase 3. I am planning on starting with the intermediate rest periods. I'm anticipating that the rep/rest scheme from Strong Phase 3 will improve my conditioning to allow me start Ballistic Beatdown at the intermediate level.
The Ballistic Beatdown sounds like a great change of pace after finishing out Strong. More explosive movements sounds fun.
 

blad51

Level 7 Valued Member
I agree. I'm looking to raise the level of intensity for at least 6 weeks and then start The Giant with 2x28k bells.
 

Geoff Neupert

Level 7 Valued Member
Beast Tamer
HI everyone, I completed Phase 2 as a 63 year old and did some testing and thought I would provide an update:

1. I went from 6 reps with double 16's at beginning of phase 1 to 14 reps with double 18's at the close of phase II
2. I got one rep with a single 28 on my right arm and a partial on my left arm (needed a push press) to get past the sticky point. Before the program I could not budge the 28 with my right arm or even clean it for that matter.
3. The videos alone are worth more stand-alone than the price of the program.
4. I am a huge fan of doubles work now as a result of Strong.
5. During the program I lost 23 lb of weight due to a fasting diet.
6. I have noticeable improvements in my conditioning, definition, and recoverability.
7.The program is flexible as some weeks I got in 3 workouts and others just 2 depending on my other activities (Archery) and how I was sleeping .
8. I can not recommend the program more highly.
Excellent work, @PaulAllen!

I appreciate the feedback/review.
 

mvikred

Level 5 Valued Member
Certified Instructor
Resumed KB Strong Slow and Steady after almost 8 months. I paused it after Day 14 to pre for my SFG this June and now I am back to it. I have definitely grown stronger over time but to make sure, I tested 10x6 with 2x24kg KBs and that went well. So I am back at Day 14 with 2x28kg KBs. This session just felt great. I didn't get tired and gave myself 2m30s rest between each set. I am hoping to make good gains on this program once again.
 

Halfakneecap

Level 6 Valued Member
I haven’t done trap bar carries for at least 18 months. This morning after my Strong session I managed 60,70,80,90 and 100kg carries for 20m each. They went up easier than the last time I swear.

Strong delivers!

And I remembered to take my kettlebells with me when I left haha
 

mvikred

Level 5 Valued Member
Certified Instructor
I haven’t done trap bar carries for at least 18 months. This morning after my Strong session I managed 60,70,80,90 and 100kg carries for 20m each. They went up easier than the last time I swear.

Strong delivers!

And I remembered to take my kettlebells with me when I left haha
tape the apple air tags to remind you :p
 

lucasmreis

Level 2 Valued Member
And today was my last Strong! day :)

I did it with Double Kettlebell Front Squat, two 50lbs kettlebells. I started on April 11th with 10x1, and finished today with 10x6 - both in 26 minutes!

It was a wild ride. Some of the challenges I faced:
1. I noticed I was getting out of breath before getting my muscles tired. So I started working out with a heart monitor and added cardio on the "off" days (indoor rowing).
2. I started to have some serious pain in my left shoulder, I almost stopped everything. I went to the physical therapist, and I added shoulder exercises to my routine after the squats and rowing. It made a huge difference, and I would say that in a month it got 90% better.
3. I had lower back issues in the past, and in the last month I started "feeling" my lower back again. Following my successful physical therapy experience, we changed our focus from shoulder to my lower back. Ended up adding more core-oriented exercises to my routine, replacing some of the shoulder ones.

I do an Original Strength reset-inspired set of exercises and 5 minutes in the rowing machine as warm-up, and 5 to 10 minutes stretch as cool down. I work out Monday to Saturday, from 6 to 7am.

And that's it! I gained weight, but I look leaner and more muscular. I definitely got stronger, and got a big boost in self confidence.

I will admit that the last month I got HUNGRY, and might have gained an extra 3 or 4 pounds, hehe. I will try to focus on losing weight in the next month before holiday season.

Thank you all and thank you Geoff!

Some pages from my logs:
WhatsApp Image 2022-10-14 at 9.02.30 AM.jpeg WhatsApp Image 2022-10-14 at 9.02.30 AM (1).jpeg
 
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