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The Iron Road

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20-MAY-20
Day 7

Warm up
Goblets 32 1x5
Halos 24kg 5/5
LCCJ 2x24kg 2x5

CP 10x1


22-MAY-20
Day 8

Warm up
Goblets 32kg 1x5
Halos 16kg 5/5/5/5
CJ 2x24kg 2x5

CP 8x2

Quite cold in the body today so was a fraction shaky to start. Warmed up throughout and gained solidity. Final set experimented with a single breath before each clean and not exhaling until after the press. Felt more confident initiating the press so will pursue this.
 
24-MAY-20
Day 9

Warm up

Goblets 32kg
CP 2x24kg 2x3
Halos 5/5/5/5

CP 10x1


27-MAY-20
Day 10

Warm up (as before)
CP 9x2


29-MAY-20
Day 11

Warm up

CP 10x1

Smooth and strong! Last of the 10x1 sessions so looking forward to bumping the volume a bit.
 
31-MAY-20
Day 12

Warm up

CP 5x3

Today was the first day of triples in the program. Admittedly, I was a little apprehensive going into the session as I’ve become so used to singles and doubles but each of the sets was as solid as the others - super smooth, confident and grounded. Somewhat relieved!
 
3-JUN-20
Day 13

Warm up

CP 10x2

Unwell with cold symptoms today (sore throat, runny nose) but pursued the session as the volume is still so manageable. Went very well despite not feeling great!
 
5-JUN-20
Day 14

Warm up

CP 6x3

Still unwell so gave it even more rest between sets (up to 4 min vs usual 3ish). Very manageable.
 
7-JUN-20
Day 15

Warm up
Usual but only 1x3 DCP 24kg

CP 10x2

Possibly accidentally did 9 sets instead of 10 (lost count around halfway when kids ran into the room) but as I’m at the tail end of my cold, I’m not fussed if so. Think it was probably 10 anyway.
 
10-JUN-20
Day 16

Warm up

CP 7x3


12-JUN-20
Day 17

Warm up
CP 10x2


14-JUN-20
Day 18

Warm up

CP 8x3

Consistently good sessions! Allowing plenty of time between sets (at least 3 minutes) as I’ve always had a habit of rushing the rests. Means every rep is going up smooth like butter, even in my final sets of higher volume days, and especially important as I’ve moved to a one-meal-a-day eating pattern. Still thoroughly enjoying the programme!
 
17-JUN-20
Day 19

Warm up

CP 10x2

Took shorter rests today (c.2 mins) as I don’t want to leave myself struggling with short rests come the beginning of phase 2. Was totally fine, even after 20 hours of fasting. Should perhaps have shortened them earlier!
 
19-JUN-20
Day 20

Warm up
CP 9x3

Keeping rests around 90-120 secs to push the density.


21-JUN-20
Day 21

Minimal warm up as I’m holidaying and only brought my 32s.

CP 10x2

Took c.1 min rests today. Actually preferred it to longer rests! With the shorter warm up, meant I was done in under 20 minutes. Excellent.
 
24-JUN-20
Day 22

Warm up

CP 10x3

Highest volume day of phase 1. Again, I kept rests to around 2 minutes and breezed through the session (relatively speaking), even after c.20 hours of fasting. Looking forward to my RM test in two sessions’ time!
 
26-JUN-20
Day 23


Warm up

CP 10x2


27-JUN-20
Day 24 End Phase 1

Warm up

Double CP

Old RM: 5
New RM: 9

Today I completed the first 8-week phase of Geoff Neupert’s “Strong!” program - which I began with a repetition maximum of 5 with 2x32kg - with a rep max test. Almost unbelievably, I got 9! Not only is this an 80% improvement in 8 weeks (no mean feat for a seasoned lifter) but it beats my lifetime record! My previous PR was 7 reps back in 2017, and that was after a shed load of effort and long, intense training sessions. And the beautiful thing about today’s record? The most reps I lifted in a set during the last 8 weeks was 3, and I only trained 3 times per week for 40 minutes, maximum. I just placed faith in the process of a truly minimalist program and got the work done, and it paid off! I ended up with a little backward lean as I got tired but I’m still EXTREMELY happy with this result. Now onto phase 2 for the next 16 weeks!



1-JUL-20
PHASE 2
Day 1

Wa

CP 10x3

Keeping rests lower for phase 2 so ensured they were between 90 and 120 secs today. Felt good!
 
3-JUL-20
Day 2

Warm up

CP 5x4

First session with multiple sets of 4. Was a mild shock to the system but it went well. Trying to imagine 10 sets of 4 and feeling glad I have time to work up to it...


5-JUL-20
Day 3

Warm up

CP 10x3

Really enjoying keeping all rests under 2 minutes as I can feel it working my conditioning again; I was definitely starting to notice it dwindle during phase 1!
 
8-JUL-20
Day 4

Warm up

CP 6x4

This was the toughest session yet. I kept rests to 120 secs when I would have preferred longer, and the last couple of sets felt less secure. I believe training on the 4-rep days needs to come after food, not the end of a 20-hour fast. I’ll still perform 3-rep days fasted - for now.
 
10-JUL-20
Day 5

Warm up

CP 10x3


12-JUL-20
Day 6

Warm up

CP 7x4

Went in to today a little nervous on account of some swollen joints in my fingers and toes, which seem like they might be arthritic. My low back ended up feeling tender (was pushing to make the 2 min rests) so I’m glad to have a couple of days off now!


16-JUL-20
Day 7

Warm up

CP 10x3
Took an extra day off due to some low back tenderness, plus the increased swelling in my R-hand fingers. Seeing the doc tomorrow after blood tests and x-rays this week to establish if it’s rheumatoid arthritis. If so, training will look very different.
 
26-JUL-20
PHASE 2 RESTART
Day 1

Warm up

CP 10x3

First day back training after 10 days of inflamed joints so I’ve restarted Phase 2. Felt mostly ok though my fitness feels like it’s gone down the gurgler. Used more generous rests - over 4 mins for some sets so as not to push myself. If I can keep the inflammation using diet (mostly carnivore is working very well) I believe I may be able to continue after all.
 
Kiacek said:
Hope all went well at the doctor @iron&flint
Click to expand...

Many thanks for saying so @Kiacek. The doctor was inconclusive but she feels it’s definitely inflammatory arthritis of some kind. Symptoms seem to be more along the lines of psoriatic arthritis but I’m seeing a rheumatologist this week to help pinpoint it. At the very least, I seem to be able to control the symptoms with diet (mostly carnivore in this case) so I’m tentatively back on the wagon for now!
 
30-JUL-20
Day 2

Warm up

CP 5x4

Trying training 2x/week at the moment to give myself a bit of a extra recovery. Today felt like quite an effort, and I very nearly didn’t make my final rep, even with more generous rest. I believe this probably comes down to my zero carb approach (for my inflammation) which I’m still adapting to, and my 10 days off training.
 
After my last post in July 2020, I ended up having to drop kettlebells for a while on account of an autoimmune issue that manifested in my hands and feet (swollen fingers and toes and uncontrollable itching for a couple of months). It was never concluded what the condition was but it hasn’t really returned except for occasional light swelling in my right index finger.

Once that settled down, I started incorporating barbell and weighted BW training again via various Tactical Barbell templates, along with some serious conditioning. Served me well for most of a year! I got a long stronger and fitter. I then embarked on 6-day/week physique template by Renaissance Periodization, which was great for muscle development but my strength was really static. The next three months I ran a Kinobody bodyweight program (Moviestar) which got me stronger, more muscular and very lean.

But I’ve really missed my kettlebells, so here we are. I’m now running the Giant using the clean-and-press and I’m absolutely loving it again.

Goals are strength, hypertrophy, and work capacity, all while remaining lean. I’m very open to focusing on the double CP for a long time!
 
The Giant

Week 1
14/12/21

Warm ups
1.0 CPP sets of 5 (too heavy)
1 2 3 4 5(f) = 24 reps in 15 mins

3.0 CP sets of 2
1 2 3 = 6
Stopped clock at 28 minutes.
30 reps overall today. Will continue with 3.0.

16/12/21
Warm ups
Sets of 3 x 9 = 27
30 mins
Average rest around 3 mins.
Better low back with bigger backswing.

18/12/21
Warm ups
Sets of 1 x 27 = 27 reps
Too relaxed with rest at start, so I compressed a little in the 2nd half. Reps slowed in the last few so need to pace better.

Week 2
21/12/21
Warm ups (CJ)
Sets of 2 x 17 = 34
29’30
Pinched delt in 24kg CJ and once in presses. Ok otherwise.


23/12/21
Warm ups
Sets of 3
1 2 3 4 5 6 (2f - lost tension) 7 8 9 10 11 = 32 reps (beat by 5)
Left shoulder sore.


26/12/21
Warm ups to test L shoulder. Mostly ok.
Sets of 1 x 30 = 30 (beat by 3 reps)
Roughly 1 min rest
29’28

Week 3
28/12/21
Warm ups
Sets of 2 x 19 = 38 (beat by 4 reps)


30/12/21
Warm ups
Sets of 3 x 14 = 42 (beat by 10 reps)
29’00


1/1/22
Sets of 1 x 32 = 32 (beat by 2 reps)
29’43

Week 4 DELOAD
4/1/22
80% of 38 reps = 30 reps
Sets of 2 x 15
26’00


6/1/22
80% of 42 reps = 33 reps
Sets of 3 x 10, 4 x 1 = 34
(Set 8 did 4 reps by accident).
26’30

8/1/22
TEST DAY

Warm ups inc. singles with 2x32
Big rests

Test 2x32 = 9RM
Final two reps slow.

5 mins rest

Test 1x32 = 7L | 90s | 10R

Grindy last reps.

Total vol in tests = 16L/19R
Remainder of session
80% of 32 x 1 x 9 sets
Grand total = 26L/28R



Very happy! Felt great. Almost easier after higher reps.

Tested 40kg single (never pressed) and achieved one on the right! Still need left.


Pre-1.0

11/1/22

Sets of 2 x 22 = 44 (PR by 2 reps)
29’50

GIANT 1.0

Week 1 Day 1 14/1/22 Fri
Sets of 5 x 6 = 30 reps
24’00
Very tough final reps on last couple of sets. Hoping not too heavy but will persist.
 
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