Just finished running the Giant 1.2 program by Geoff Neupert. I had tested my rep max on the clean and press with 55's and did 6. Grabbed the 45's and did 12 or 13 leaving a couple in the tank. I was not motivated to run 3.0 again with the 55's, so I decided to go for the reps and opted for 1.2
Program consists of 3 workouts per week. On easy day perform 7 reps, medium day 8 reps, and heavy day 9. Set timer for 20-30 minutes. The rest periods are auto regulated. This means when you're ready to do the next set, do it. Try and add a one more set each week. Off days, do nothing, walk or a 3 sets of 3 reps session. That's it. Can't get any simpler. One bell, or two. Clean the kettlebell before each press.
Before I get to the results, everyone needs to TRUST THE PROCESS. Meaning, do the program as written. It's not about the program, it's about the recovery and diet. You get stronger on your days off. I'm just as guilty as anyone. I took 2-3 days off a week. One week took the full 4. I'm of the belief, you need to do as many pulls as presses. So I'd go to Planet Fitness and do 15-20 pullups, 100 band pull-aparts and a 30 minute run. Went to New York for the 4th of July and used the hotel gym and walked 25,000 steps one day. The Metropolitan Museum of Art is a GREAT take. Though I find Van Gogh and Monet completely overrated.
I opted for 30 minutes to do this. There is a huge disparity for me in regard to reps between 45's and 55's. The 45's felt like toys. First week, I did 91 reps with the 7's. In the third week, I did 112 on 8's day and 117 on 9's day. Finally, in the 4th week, deloaded and dropped the time down to 20 minutes and averaged between 70-72 reps.
If I ran this program again, I would leave the timer at 20 minutes. Anything over 100 reps is complete overkill. I'm 52 years old and knew it was not a great idea, yet I did it. I'm completely lucky to come out of it uninjured. Shoulders muscles were sore the next day.
Now onto the good news. I really worked on my form and the bells were flying. The sets got my heart pumping but in a nice refreshed way. I didn't feel trashed at the end of any workout. I was able to add a set each week no problem and did the work faster than the week before. For example, 13 sets in 29 minutes became 13 in 27:30. My density improved. Some people measure success by their rep max, I do it by sets.
As I said, I did run a couple of times a week. On Monday, after doing the 7's in 20 minutes, I went did to PF, and did a 5 mile treadmill run in 42:17. Easily the fasted run I've had in over a decade. Set the incline to 1.0. Some magic occurred there. Taking on Manhattan, I just was not tired at all in the heat. Last weekend, I played golf with my fellow Kettlebell Comrade Tommy Rambo at his course in Northeast CT, he told me my shoulders looked like an aircraft carrier and he had just started running 3.0. He loved how refreshed he felt, and was restraining himself from doing more.
The diet has been a little lax, but hanging in the 185-186 range. The porterhouse for 2 at Keen's Steakhouse was dynamite.
I've decided for the next 31 days to focus on bodyweight. Pullups, Dips, Pushups, Hindu Squats, Running, Hill Sprints and Band Pull-Aparts. My left shoulder muscle, has been a little balky. Golfing hasn't helped. Not caused by the Giant and wasn't a restriction, just want to ease off it a touch. Plus, it's nice out and have been enjoying running.
Program will look something like this: 3 x a week for each session. Stretching and easy yoga as well for flexibility
Day 1
Pullups 5 sets try and add a rep of total volume each day.
Dips 5 x 12
Band Pull Aparts 4 x 25
Hindu Squats 4 x 25.
30-45 minute run
Day 2
Pullups/See above
Band Pull-Aparts 4 x 25
Pushups 100, Ladders 5,10, 15, 20 work up to 200
Ab roller/Vacuum/Plank
Hindu Squats adding 3-4 a day
Hill Sprints 10 x 80 yards
I have less than zero interest in pistol squats and one arm pushups or pullups. Just the basics.
