The Giant 3.0

StrongFirst's kettlebell forum has a 50 + page dedicated to Geoff Neupert's GIANT clean and press program.  After reading about it, figured, I'd plunk down the $19 to download it.  What's a little frivolous spending?  Basically, it's a 10 page E-Book describing the program.  Worth the money?  Well, if you like the clean and press, either single or double, this is the program for you.  It's five, 4-week programs based on your 10 rep max (4 programs) or 5 rep max (1 program).  You can use a single kettlebell or doubles. 

You can run each program for 20 or 30 minutes. 3 x a week.  That's 60 or 90 minutes of exercise a week.  Off days.  Ab work, mobility, foam roll or walk.  If you must do a 3 x 3 program.   

Here is the link: The Giant

Coming off losing about 20 lb. since the fall and finishing Kettlebell Burn Extreme, I knew I had lost a little strength. The first Giant is with your 10 rep max.  I HATE testing rep max, (does anyone like it)? So I decided not to do it.  Last time I tested it was in the fall and I did 55's for 8.  So calculating my loss of strength due to weight loss, opted for the 45's. It was too easy.  90 reps first day, 102 on second day.  Third day which was the lower rep day, I used the 55's, and had a great workout.  Took 2 days off and on medium day, I took the 55's and did 5 sets.  Unfortunately, 6th set was failure.  Not what we're looking for.  Completely stuck in between bells.  45's too easy, 55's too light.  It was suggested to try uneven bells.  A 45 in one hand and a 55 in the other.  Did one clean and press and it was too awkward and weird.  It was a chiropractic appointment awaiting to happen. What to do?

Decided to start with the 5 RM Giant. Which is 3.0.  It's described as "how to make a pair of heavy kettlebells feel light using your 5 RM." I decided to really test my RM's again.  For 55's did 6 and the last rep was not optically pleasing.  For 45's, I did 13 and quit with 2 in the tank.  Talk about a disparity.  Nothing like starting a program over a 1/3 of the way into it.  

Used the 55's.  First day, medium day got 25 sets.  Second workout of the week was supposed to be heavy day, but I felt so terrible, that I did easy day and did 33 sets.  Did heavy day and got 18 sets.  Week 2, you're supposed to do one more set than last week for each workout.  Set clock for 30 minutes, felt really good and then, my wife's friend came by to drop something off. (I was lifting in my driveway) Gabbed with her for 5 minutes and made the last 15 minutes, full-on MetCon, trying to beat the clock.  Did 26 sets!  

I don't know what it is but I'm much better and more explosive with lower reps and quick twitch.  I used to do a lot of military pressing with double 70's.  I could do sets of 2-3 all day long.  But only managed over 5 a couple of times.  Did 7 on my best day with a video to prove it.  7+ years ago, cue up Glory Days. 

A couple of things to be aware of.  This is as MINIMIALIST as it gets.  Even more so than the most overrated program in history Simple and Sinister. I couldn't imagine doing one hand swings and getups 6 days a week for months on end.  One of the things that drew me to kettlebells were ALL of the different exercises you can do and never get bored.  This is 180 degrees from that. The temptation is to have variety days like in the Rite of Passage, but I've decided to DO THE PROGRAM AS WRITTEN and see what happens.  Ab wheel, and Band Pull-Aparts are my only extra exercises.  And believe me it's tempting.

Beautiful weather calls for jogging or hill sprints.  Nope, just walking and yard work.  I actually like the 3-4 days off.  It takes a week to get over the need to stimulate with exercise. As stated in the previous 2 blog posts, IT IS 85% DIET!!!  You get strong on your days off.  Can I add this exercise or that?  Sure, you can, but then it's not the program.  For 99% of us, trying something for 4 weeks and eliminating something else is not going to kill your gainz....It might help heal soreness and nagging injuries you might have.  The goal of the 3.0 is to increase your rep max in the clean and press from 5 to hopefully 8-10.  And then do 1.0.  Or maybe I have to spend another session of 3.0 to get it to 10.  The 55's used to feel so light. They don't anymore.  

$19 for possibly 6 months of kettlebell programming is worth it.  So far so good. My goal is to finish 3.0, take 1 week off for vacation to Florida and then decide on 3.0 again or 1.0  There are 56 pages of support on the thread of the forum.

Kettlebell Burn Extreme Reloaded Final Results

 UPDATE:*****************5/3/21*************************

Don't you hate when someone blogs about a program and doesn't finish it?  I have been guilty of it as well.  Raise my hand. Not this time however.  Let's go to the video tape, or I mean measuring tape.

Weight: 181.4 Down a little over 10. The other times I weighed myself it was after a fast to keep the momentum going.  After a fast last week it said 180.6, which is kind of a false, but nice reading to keep motivation going. 

Navel: 35.5  Down around 2 inches from 37.5.

Diet: Fasted 4 x, no problem. Was 90% compliant. Again, adding almonds and walnuts as well as had 2 apples.  If you're worried about apples, you have food issues.  I understand the theory to avoid them about raising blood sugar, but threw them in a salad. Let's face fact: Oatmeal and broccoli is not an appetizing combination.  I didn't eat egg whites.  Whole eggs, thank you. 3-4 five times a week.

Recovery:  See above, I foam rolled and did deep breathing.  Ditched the cold therapy.  Walked 5-6 days a week with the puppy.

Workouts: I followed the principles, but not to a T.  For example, for the last week, instead of 35 one hand swings each side with a 55.  I grabbed a 70 and did 2 hand swings for 20 minutes.  Why? Better hip snap = better swing, not worried about losing my grip, high rep 1 hand swings bother my lower back. 350 total.

Snatches, instead of 20-25 reps with a 35, did 200 with a 45.  Why?  Less strain on elbows and shoulders, no hot spots on hands from too many reps, heavier weight.  200 is my snatch limit.

Press and squats: I ditched the 25 minute sets of 3 and 4.  Took 45's, did 10 sets of press/squat/row complex 5 reps of each.  Rested 60-90 seconds.  Done in under 20 minutes with more reps.

Extra stuff: Ab roller, stomach vacuums and planks 3 x / week. Band Pull Aparts 100/day for shoulders.  Ran once on treadmill at gym 30 minutes 3.37 miles with a 1.0 degree incline.  My pullups were much easier with the loss of weight.

What's next?:  Ah the dreaded, I'm finished, where do I go from here?  Help?  No one wants to be Oprah physically and gain it back.  Her bank account is another story.  

Workouts: Do random stuff 6 days a week.  3 at the gym, (pullups, dips, chest press, 3 mile run). 3 doing kettlebells.  Geoff Neupert has a 102 kettlebell workout E-book.   Here is the link, it's free and will keep you amused.  https://chasingstrength.com/get/102-kettlebell-workouts/

Recovery:  Same. 11 month golden retriever puppy has a LOT of energy, needs to be walked at least 3 miles daily.

Diet:  The most important question as it's 85-90% of success.  Going to follow a Slow Carb diet a la Tim Ferriss but my own spin on it, which is similar to Geoff's diet above on days, 1,3,5 and 6

Days 1-5, Eat 2-3 meals of Protein, Green Vegetables and Complex Carbs (No bread, pasts, dairy, fruit)

Day 6 Cheat MEAL, not day, meal.  Including dessert.  

Day 7 Fast from cheat meal to next day's dinner 22-23 hours. Eat the dinner same as days 1-5.

If I lose 4-5 lb. in the next month, great.  If not, I know eating healthy is great for my heart and organs.  And at 52, heart health starts to get EXTEMELY important.  Especially with the genetic cesspool I was dealt. 

I'm still taking my blood pressure medication.  Usually I have to cut it in half at this point from headrushes, but those haven't been as extreme as in the past.  Normal around 120/80.

28 days is all it takes, and in reality 4 cheat days and 12 eat normal with carb days.  So only 12 days are tough.  That's less than 50% of the program.