all posts post new thread

Kettlebell Maximorum Master Thread

BJJ Shawn

Level 6 Valued Member
Random question: where does everyone feel it after the doubles days? I would have imagined I’d have some more localized soreness or tiredness, but I don’t. Just a general “worn out” feeling spread across my whole body. I don’t really feel my abs or my glutes, which makes me (a person who excels in finding fault in myself) start to wonder if I’m doing something wrong, given Pavel’s typical advice on bracing and clenching.

The only place that I really feel it the next day is in my lats.

I wouldn’t say you’re doing anything wrong, but I and most others have found that when doing the same lifts often you don’t really get DOMS after the first few sessions. When this is all done and you switch to new movements I expect them to be back for a little bit.
 

Eyetic

Level 5 Valued Member
I am curious how people are eating during this program. The first 6 weeks I upped the protein and kind of cut loose for the holidays. I added some weight, but in ways that barely added girth.

Now is time to cut some,
No cutting, I keep bulking no matter what, in fact we (me and my wife) are always in between bulking and maintenance, no cuts at all during the year even if I embrace intermitteng fasting from time to time I try to keep my calory count the same (adding more foods during the eating window)
 

Aziatik

Level 4 Valued Member
Random question: where does everyone feel it after the doubles days? I would have imagined I’d have some more localized soreness or tiredness, but I don’t. Just a general “worn out” feeling spread across my whole body. I don’t really feel my abs or my glutes, which makes me (a person who excels in finding fault in myself) start to wonder if I’m doing something wrong, given Pavel’s typical advice on bracing and clenching.

Sometimes i feel a little tight, no more than that. Even now in phase 2 without setting the bells down the work is only lightly glycotic. I can imagine that might change with higher sets and double front squats.
 

Jeremy C

Level 4 Valued Member
I am curious how people are eating during this program. The first 6 weeks I upped the protein and kind of cut loose for the holidays. I added some weight, but in ways that barely added girth.
I managed to avoid any weight gain during the holidays, so I'm pushing ahead with a small caloric surplus, chasing those elusive lean gains. Sticking to my whole-food plant-based focused diet, with macros coming in roughly around 20%P/20-25%F/55-60%C.
 

Jeremy C

Level 4 Valued Member
Random question: where does everyone feel it after the doubles days? I would have imagined I’d have some more localized soreness or tiredness, but I don’t. Just a general “worn out” feeling spread across my whole body. I don’t really feel my abs or my glutes, which makes me (a person who excels in finding fault in myself) start to wonder if I’m doing something wrong, given Pavel’s typical advice on bracing and clenching.

No muscle soreness, but the heavy double front squats definitely leave my whole body feeling more fatigued, and legs sometime feel a bit heavy the day afterwards.
 

JamesPTA

Level 6 Valued Member
I am curious how people are eating during this program. The first 6 weeks I upped the protein and kind of cut loose for the holidays. I added some weight, but in ways that barely added girth.

Now is time to cut some, but I do not want to ruin or seriously slow my gains. Currently I am Pretty low carb with lots of protein and healthy fats (tallow, lard, bacon grease).

Curious how you folks are approaching this after the holidays.

I have a read several and have been a tester/testee in studies that looked at weight gain and changes in body composition pre-thanksgiving and after New Years. Each time, there was no statistical difference in weight gain but oddly enough there were increases in LEAN body mass.

With that said, I am in the middle of week 9 and I've gained almost 6lbs. Even though I don't use skin calipers (more of visual observation and using my own fingers) I can tell there no change in fat in the areas that I've looked. What I have noticed is that my diet changes with each day. The grind days are used with more protein, some carbs and the ballistic days are a little lighter in caloric intake. fat intakes are relatively unchanged.
 

Aziatik

Level 4 Valued Member
Week 7 done. The larger sets really smoke the shoulders with double a2. Holding the front rack towards the end of the big sets is challenging!

On Day 5 i decided to not worry so much about my heartrate in the back half of the workout. I mean it's just 10 minutes - breathe, move powerfully, work against rotation, keep it tight. Rpe of 8 to 9 the last 5 mins. Going to gradually ramp up the production so the entire workout is a 8 to 9 as the weeks wind down.

I'm finding that my lungs have a lot higher capacity for air vs week 1. It's as if the diaphragm and the muscles of the thoracic spine and ribs have wayyyy more elasticity and movement. It's especially noticeable when I'm not working out.

@Geoff Neupert what do you think about dropping the clean between a1 and a2 when you're not putting the bells down?

Day 1 45 45 90 20kgx2 7-8rm
Day 2 144 reps 24kg 10rm
Day 4 45 45 90
Day 5 144

A lot of symmetry this week.
 
Last edited:

Conor

Level 5 Valued Member
Week 4 done and dusted, snatches at 24kg, C&P/DFSq @ 2X28kg.

Week 4
Day 1160
Day 22525
Day 4112
Day 53131
Snatches272
C&P / DFSQ5656

I really like a bit of a H/L, L/H focus between the days. It helps me not to beat myself up too much overall like the first couple of weeks.

In response to some of the questions above, I definitely feel it the next day after the doubles days. No specific soreness typically, but I can feel the fatigue throughout my body after a big day.

And in terms of diet I was focusing on gaining a bit through the first 4 weeks, and am up ~5 pounds over that time. I have a bit more belly, tbh, but also can't wear my dress shirts because they're too tight in my arms and chest now. So I'm not going to claim 5 pounds of muscle in 4 weeks, but it's more muscle than not.
 

tkay421

Level 3 Valued Member
Week 7 done. The larger sets really smoke the shoulders with double a2. Holding the front rack towards the end of the big sets is challenging!
I just did my first day of week 7, and I feel you! Arms and shoulders and back were quite tired from holding the rack that long. (I dropped the clean before the squats, for what is worth.)

The last day of week 6 was hard. I started the program at 4RM on the press. I,had to push press the sixth rep. What do others do when the last rep isn't going to go? Push press? Set the bells down and then pick them back up to finish? Set them down and call the set done?
 

Aziatik

Level 4 Valued Member
I just did my first day of week 7, and I feel you! Arms and shoulders and back were quite tired from holding the rack that long. (I dropped the clean before the squats, for what is worth.)

The last day of week 6 was hard. I started the program at 4RM on the press. I,had to push press the sixth rep. What do others do when the last rep isn't going to go? Push press? Set the bells down and then pick them back up to finish? Set them down and call the set done?

Probably avoid failure. Stop a couple of reps short and then finish when you've had some time to recover. A push press is also valid IMHO and a longer recovery to try and complete the next. Shake it out! Grip the bells hard in the press to activate more muscle recruitment.
 

mightstone2k

Level 6 Valued Member
For all those asking about dropping the clean before DFSQ… my understanding is there is a rest between A1 and A2. We’re not supposed to chain them together. So how are you getting the bells from the floor to the rack for squats?
 

GreeneMachine

Level 4 Valued Member
Certified Instructor
Wrapped week 3 yesterday. Snatches at 24kg and C&P, DFSq at 2X28kg

Rep totals:
Day 1: 144
Day 2: 24/24
Day 4: 120
Day 5: 30/30

I decided to back off the snatches a little bit on day 4, I think I’ve probably been pushing those a little too much for this early in the program. But as I mentioned I’m prepping for the Snatch test, so that’s where I want the most results. I think I may try that split again next week, harder intensity on Day 1, medium/light on Day 4 so that I have a mix of heavier days split between the exercises.
I’m curious why you’re using a 24 for the snatch portion. You seem strong enough by the numbers to handle a 28kg, and you obviously have two 28s. I would just think heavier snatches in this program would translate better for the snatch test. I regretted not training heavier snatches when I failed my first snatch test attempt at Cert.

I think the heavy presses and squats will still translate to a good snatch test for you. You are stronger than I was when I first attempted. Just curious. Thanks.
 

GreeneMachine

Level 4 Valued Member
Certified Instructor
For all those asking about dropping the clean before DFSQ… my understanding is there is a rest between A1 and A2. We’re not supposed to chain them together. So how are you getting the bells from the floor to the rack for squats?
I believe this was addressed in an FAQ email after I purchased the beta test.
 

Conor

Level 5 Valued Member
I’m curious why you’re using a 24 for the snatch portion. You seem strong enough by the numbers to handle a 28kg, and you obviously have two 28s. I would just think heavier snatches in this program would translate better for the snatch test. I regretted not training heavier snatches when I failed my first snatch test attempt at Cert.

I think the heavy presses and squats will still translate to a good snatch test for you. You are stronger than I was when I first attempted. Just curious. Thanks.
I debated it, but haven’t spent enough time doing snatches to feel confident with them at 28kg. I did some before I started the program because that’s what I was hoping to use, but the skill wasn’t there. It’s much more about lack of technique than lack of strength.

If I was starting it now I would run it with the 28, for sure. I’ve got a month after I finish the program before my certification class and I’m going to spend those few weeks using the 28 to hopefully give myself a little extra edge for the test.
 

Eyetic

Level 5 Valued Member
I debated it, but haven’t spent enough time doing snatches to feel confident with them at 28kg. I did some before I started the program because that’s what I was hoping to use, but the skill wasn’t there. It’s much more about lack of technique than lack of strength.
I did choose a pretty light approach, specialy on the snatch, I was familiar with the movement but not proficient and my three kbs have a big jump between them (16/24/34) so lets say that I'm running the program lighter than expected (16 for snatch, 16 + 24 for the rest) at least the first phase, perhaps I'll introduce the 24 snatch on the following phase.

I should buy another 24 kb or a 28 one to optimize though...anyway this lighter approach help me out with my illneses and joint/pain problems I'm facing so its ok I guess.
 

Conor

Level 5 Valued Member
For all those asking about dropping the clean before DFSQ… my understanding is there is a rest between A1 and A2. We’re not supposed to chain them together. So how are you getting the bells from the floor to the rack for squats?
I had asked Geoff if he suggested “supersetting” the two exercises together on the A1/A2 days. It’s something he’d suggested in another program of his, which I had implemented there. Essentially it is the idea of doing all exercises without setting the bell down.

As mentioned above, Geoff responded that we should split the two for Phase 1 for optimal strength building. Whereas for Phase 2 and optimal endurance/hypertrophy gains you could superset. Not required, but a recommended option.
 

Conor

Level 5 Valued Member
I did choose a pretty light approach, specialy on the snatch, I was familiar with the movement but not proficient and my three kbs have a big jump between them (16/24/34) so lets say that I'm running the program lighter than expected (16 for snatch, 16 + 24 for the rest) at least the first phase, perhaps I'll introduce the 24 snatch on the following phase.

I should buy another 24 kb or a 28 one to optimize though...anyway this lighter approach help me out with my illneses and joint/pain problems I'm facing so its ok I guess.
I would suggest going through the entire program with the weight you start with and not switching between phases. Like you, I’m doing relatively light on the snatches, but the volume build between the two phases is way more than I could safely accomplish by switching bells partway through.

the first pair of bells I ever had was 2X16 or 2X20, and I wouldn’t recommend starting doubles with more than that. My doubles collection has really grown since starting Geoff’s programs, but there are plenty of good single arm programs to do to build the strength before you get there. I was regularly using my 32 and 36 before I moved into any seriously doubles work.
 

mightstone2k

Level 6 Valued Member
I had asked Geoff if he suggested “supersetting” the two exercises together on the A1/A2 days. It’s something he’d suggested in another program of his, which I had implemented there. Essentially it is the idea of doing all exercises without setting the bell down.

As mentioned above, Geoff responded that we should split the two for Phase 1 for optimal strength building. Whereas for Phase 2 and optimal endurance/hypertrophy gains you could superset. Not required, but a recommended option.
Thanks. Good thing it’s optional. I just did W6D5 yesterday. Sets of six with what was my 5RM were bad enough. I can’t imagine holding them in the rack for six more reps after that.
 
Top Bottom