Kettlebell Last Week of Giant 1.0
- Thread starter jake54
- Start date
- Status
User 4484
Guest
Crazy increase! Looks like everyone who does the program makes great improvements!
John Grahill
Level 8 Valued Member
@jake54 , @Stefan Olsson , yup I have to say it seems to be working for us all!
What I'm finding is the conditioning benefit is really super. I know that heart rate isn't always a good marker and is variable from day to day but I've been doing these programs for the past 8 weeks and my heart rate goes nowhere near as high as it did in the beginning! Back in October doing 55 + reps in a session usually saw my heart rate peak in the 160s and last week's efforts....which yielded 221 reps for the week....never got above 150!
What I'm finding is the conditioning benefit is really super. I know that heart rate isn't always a good marker and is variable from day to day but I've been doing these programs for the past 8 weeks and my heart rate goes nowhere near as high as it did in the beginning! Back in October doing 55 + reps in a session usually saw my heart rate peak in the 160s and last week's efforts....which yielded 221 reps for the week....never got above 150!
jake54
Level 6 Valued Member
I agree. Today the 70 reps left me less spent than the 50 did in the beginning. I am really happy, and look forward to the next four weeks.
John Grahill
Level 8 Valued Member
jake54
Level 6 Valued Member
Yes.
Rumsmike
Level 6 Valued Member
Thought so. Thanks! I guess that explains the conditioning improvement you guys are experiencing. I normally run three grindy strength days and two or three ballistics days a week so this would be a nice combination of both and a reduction in training days for a while. Hmmm
jake54
Level 6 Valued Member
Just the program as written. 20 min a day. Nothing else.
The next four weeks, I think I'll go 30 min, with limited squats (goblet prob) 2x3, 3x3...etc. as mentioned in the QandA section of the booklet.
Xene
Level 6 Valued Member
John Grahill
Level 8 Valued Member
I used doubles but I think single bells would certainly work.
jake54
Level 6 Valued Member
Yes, double. It is my understanding it was originally written as a single bell program...
@jake54 - Nicely done!
User 4484
Guest
@Stefan Olsson - forgive me if this sounds, well, rude... But isn't that the point?
I always expect your programs to deliver, but this time it looks like you surpassed yourself with Giant - ment in the most positive way
Last edited by a moderator:
Chris Mills
Level 6 Valued Member
A word of caution when jumping into these programs. Partly because they work so well, they end up being a lot of volume (I was on pace to go from about 160 reps with double- 32s in the first week at 30m sessions, to ~250 in the 3rd week...... I did 17 sets of 5, plus a couple as the clock ran out last Monday). I made 2-mistakes (that I'm sharing not as a program criticism, it's the most effective, and "fun" program I've ever done, but to maybe help someone avoid making the same mistakes):
- When I started, I probably wasn't far enough removed from a slight tweak/strain in my right shoulder. It didn't bother me when either warming up for, or performing the session, so I carried on
- I started with more of an 8RM than a 10RM (28's would have been more like a 12-13RM)
- As the tweak bothered me more and more the day after my sessions, I kept proceeding with the program because....., it still didn't bother me when I was actually doing my sessions; and because my gains (in reducing rest periods if not in raw strength, which I haven't tested, though I suspect are there too) were....ahem......inspiring; and.... completing a heavy DCP is....really satisfying (87 is...... ? )
- When the program suggests a RM, follow it. If you're "split", err on side of caution (go lighter, the program will still be plenty effective)
- If you've got ANY injury/soft spot in your shoulders (and you're 50, which I am), proceed with caution because the volume gets pretty high (especially if you do 30m, which I did)
- If you have any doubts about #2, there's probably no reason to push out to 30m. 20m will be plenty effective.
John Grahill
Level 8 Valued Member
@Reardon55 , well said. I was somewhat torn about weight too. When he says 10 RM he means 10 good reps, not 10 reps with excess body english, people yelling "you got this" etc.
- Status