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Kettlebell Kettlebell STRONG! results

I started Kettlebell STRONG! three weeks ago.

I'm using double 24s (kg). When I started, the 24 was my 2 RM for the one-arm press with the stronger arm. Five minutes ago, I pressed that same bell 5 times. Reps 1-4 were clean and strong. Rep 5 was a bit slow, but the form was still good.

Not much else to say. The program works like magic if you follow it.

Read about the program and buy it here: Getting Brutally Strong with Double Kettlebell in Kettlebell STRONG! | StrongFirst
 

SUOMI-PUKU

Level 4 Valued Member
Good work. Bit confused that the 24kg was a 2RM single arm press for you on your strong arm though and you ran STRONG! with double 24s? Is that a typo?

I thought ~4RM double C+P was recommended for the program.
 

Andi-in-BKK

Level 4 Valued Member
I noticed a pretty fast jump in strength from 24s to 28s and now slowly to 32s as well. But I’ll say this, my progress is slowing down as I get accustomed to the routine.

Double 28kg bells were a 1-2RM bell two months ago, jumped to 4RM by the beginning of September and over the past month working with both 24s and 28s plus taking time to tweak my form with some coaching, I’m at 5-6RM with the pair but when I haven’t eaten right or slept like crap, they are a 3-4RM bell again. So I think I’m running out of newbie gains which caused me to go through 24s easily (I’ve done 8-10 double clean and press at one time with them).

Are you running Prep Strong or Phase 1 of the program from the video series? Phase one has a lot of 1 rep sets at the beginning so I can see that working for a 1-2RM bell if you are pretty new.
 
Good work. Bit confused that the 24kg was a 2RM single arm press for you on your strong arm though and you ran STRONG! with double 24s? Is that a typo?

I thought ~4RM double C+P was recommended for the program.
That wasn’t a typo, and you are absolutely correct about the correct RM for the program. I used my 2RM because those were the only weights I had available. 7 weeks in, phase 1 is still going well but (no surprise) I do not recommend doing the program with your 2RM. Things became more difficult and risky as soon as the second half of the program started.

In retrospect, it was irresponsible of me to post my thoughts before I finished the program, especially since I deviated from Geoff’s flawless programming.

Cheers
 
I noticed a pretty fast jump in strength from 24s to 28s and now slowly to 32s as well. But I’ll say this, my progress is slowing down as I get accustomed to the routine.

Double 28kg bells were a 1-2RM bell two months ago, jumped to 4RM by the beginning of September and over the past month working with both 24s and 28s plus taking time to tweak my form with some coaching, I’m at 5-6RM with the pair but when I haven’t eaten right or slept like crap, they are a 3-4RM bell again. So I think I’m running out of newbie gains which caused me to go through 24s easily (I’ve done 8-10 double clean and press at one time with them).

Are you running Prep Strong or Phase 1 of the program from the video series? Phase one has a lot of 1 rep sets at the beginning so I can see that working for a 1-2RM bell if you are pretty new.
You got it. The 1-2RM is fine at the beginning, but it becomes a bit too much. For me, that happened at week 5.

And yes, I am doing Phase 1 (7 weeks in).
 

solarbear

Level 5 Valued Member
Went from 4-5 reps to 12 with 24's by the end of phase 2. Great program. Highly recommended.

I think 3-5 reps is kind of ideal place to start.
 

Andi-in-BKK

Level 4 Valued Member
You got it. The 1-2RM is fine at the beginning, but it becomes a bit too much. For me, that happened at week 5.

And yes, I am doing Phase 1 (7 weeks in).
I tried something different over the month of October and figured it is worth mentioning.

I ran Phase 1 with the pair of 28s as mentioned (4-5RM October 1st) and simultaneously ran Phase 2 Short Course with a pair of 24s but split the workout in half before and after the work with the 28s (5 sets before 5 sets after). I majorly increased my calorie intake as well.

Currently the 28s are at least an 8RM bell, possibly more depending on recovery (I tested them the day of my second Covid shot and was pretty wiped).
 
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