55th Year Tuneup and DO NOT DO THE RITE OF PASSAGE White Album Review

Welp, the time has come. SHOULDER REPLACEMENT SURGERY on my left shoulder on November 16.  The cortisone shots were working for less time and my range of motion was lessening. When putting on pit rub or combing your hair is an effort, it's time to address what's wrong. 6 weeks in a sling, right through the New Year.  Currently practicing shaving and brushing my teeth with my right hand. Three- month recuperation, will be ready by spring.  Going to PT twice a week to make the muscles around the shoulder stronger and to pre-habilitate my right shoulder which isn't great either.

I also need a protein injection in my right cornea to keep it from degenerating and starting Wednesday, removing some pre-cancerous skin blemishes from my face. Going to use an ointment that will turn my face completely red on the left side.  Use for 4 weeks. It's basically, chemo ointment.  Good times, going to look fantastic on the family Christmas card.

Been going to the gym. Physically in good shape, can lose 10 lb. but the engine and cardio are strong.  Echo Bike, Sled, Kettlebell Swings, and Hands-free Stairmaster intervals.  The Echo Bike is the nastiest piece of equipment, I've used in a LONG time.  Worked my way up to 19 miserable minutes, adding 1 each time. Tabata on it is the WORST. Now if I could re-lock in my diet, we'd be in business.

So, what caused all this shoulder problems?  Kettlebell volume.  All the pressing and snatching wore the cartilage down to a nub.  I also didn't start until I was 40 and already had mileage on me. All this work pressing double 70's for reps, snatching a 55, 200 times a couple times a week. Dumb dumb dumb.

I'm not saying don't do presses or snatches, I'm saying, pick a volume and go no higher.  For example, the Rite of Passage has you pressing 3x a week. 30 reps, 50 reps and 75 reps each arm, while doing pullups in between sets.  Recipe for disaster.  Both are brutal on the shoulders.  The ideal reps' scheme is 25-50 reps twice a week.  Lose the heavy day.  Grease the groove instead. Most people when they get to 32kg/70 lb. start getting nicked up. I'd say, for most average men, under 225 lb. don't go higher than a 24kg/52 lb. bell most of the time.  

Snatching is just as bad.  Think of the rolling of the ball and socket as it goes over your head.  Is that really good for your shoulders?  I love the exercise but 50 reps MAX per arm a couple of times a week and NEVER heavy.  Meaning no higher than 24kg/52lb. if you aren't interested in tennis elbow.  

I have no one to blame but myself.  I was the ignorant one. I love working with kettlebells, it's just now my time is over with them. Don't get fooled by programs that tell you, to keep banging your head against the wall to achieve 1/2 your body weight press and 200 snatches in 10 minutes.  Showing up, putting in the work, is all that counts. For the last 30 years, my weight has been between 180-200. It doesn't matter if I was running 5/3/1 and squatting 3 plates for 10 or doing 155 lb. with the safety bar.  Or pressing 70's for 3-5 reps or just doing shrugs.  I look the same. Maybe older, fatter and less muscular, but not much of a difference.  

This is not meant to be bitter.  It's reality and I hope others will learn the lesson. I'd be weary of any pressing programs that have you doing it 3x a week for volume. Including THE GIANT. What's the end game?  Squat instead, do rows, swings. 

Quick recap of the Beatles' 1968 White Album.  They did everything better than everyone else.  The Beach Boys in Back in the USSR, hard rock with Helter Skelter, the blues with Yer Blues and Why Don't We Do It in the Road? Music hall with Martha My Dear, Rock with While My Guitar Gently Weeps, Country with Rocky Racoon and Don't Pass Me By.  

30 songs, uneven, a hot mess. You could easily cull 9 songs off of it. Revolution 9, Long, Long, Long, Everybody Has Something To Hide, Rocky Racoon, Bungalow Bill, Wild Honey Pie, Piggies, Goodnight, Cry Baby Cry, and I would even lop Birthday to make it 10. Dumb lyrics.  

I really don't like most of John Lennon's stuff on here. Yer Blues is awesome and so is Sexy Sadie. Mommy issues and wanting to revert to a child with Bungalow Bill, Julia (McCartney with an acoustic singing is WAY better than Lennon), Dear Prudence (no wonder why she wouldn't come out to play). Revolution 9 should have been put on Two Virgins.  I always thought Happiness is a Warm Gun is overrated (ironic a warm gun killed him). I like Glass Onion, Dear Prudence, and I'm So Tired.  He peaked in 1965.

Back in the USSR and While My Guitar Gently Weeps are spectacular. Mother Nature's Son is better than Blackbird.  

The Greatest Single Kettlebell Program

 Did the title hook you to click?  

My experience with running the The Giant is over.  Using double 55 lb./25 kg kettlebells, I completed all 5 programs of 4 weeks apiece. What I loved about it, was set the clock from 20-30 minutes and do cleans and presses.  No timed rest periods, just auto-regulate and do the work. On days that, I didn't have it, all I had to do was get through the 30 minutes.

The issue, I have, is it is a minimalist approach.  Do one exercise for 20 weeks.  I like variety.  What I loved about the Rite of Passage program, is it also involves swings, snatches and 2 variety days.  As if the author is saying, "I know you're not going to do the program as written, so here are 2 days to do other work."

I freely admit that I was doing pullups, dips, chest presses and running on off days from The Giant.  So what now? 

Well, I combined the things I liked about both of the programs above combined them and added an exercise.

1. Use a single kettlebell

I like changing up between singles and doubles.  ROP is a single kettlebell program and The Giant can be done using a single bell.

2. Set the clock for 30 minutes and do clean and press on each side

I'll pass on doing 5 ladders, 75 repetitions per side and taking over an hour to complete heavy day.  Sweet spot for me is between 25 and 50 repetitions. 

3. ADD A SQUAT

Here is where I am traveling off the reservation.  My biggest complaint with both programs is the lack of squatting.  You can do them on variety days with the ROP, but it's never stated in the program.  I'm also a fan of single kettlebell squats in the rack.  One of the most UNDERRATED exercises. You need to stay tight so the bell doesn't fall out of the rack and it works the side abdominal wall as well.  This is not to be confused with a goblet squat, which you hold with both hands.  

It looks like this.  Medium day is sets of 2.  Clean and Press, Clean and Press, lower bell back to rack, squat 2 times, switch hands and repeat.

4. Swings and Snatches after completing 30 minutes.

I always loved this addition to the ROP for conditioning.  Using a dice roll, from 2-12, calculate the number of minutes to do ballistics.  On medium days, one hand swings, heavy days two hand swings, light days, snatches.  Depending how you feel effort level should be 75-100%.

Perform this program 3 days a week for 4 weeks. On off days, yoga, walk, do a 2-3 mile run, some pullups and dips. Walk on all off days.  I don't see walking as a workout.  I look at it as movement for your heart and to burn calories. 

Putting it all together, it looks like this, I'm using a 61.6 lb./28 kg bell for everything except snatches.  For snatches a 55 lb./25 kg bell.

BELL SIZE 5-6 REP MAX.  

SUNDAY MEDIUM DAY

30 minutes

Sets of 2 Clean and Press/Squat left, then a set of 2 Clean and Press/Squat right

One hand swings

Roll a pair of dice or go to RANDOM.ORG and press the button for a dice roll.  Take sum of roll and do sets of 10 left then 10 right of one hand swings as many sets as possible.  For example, dice roll is 10.  For 10 minutes, do sets of one hand swings, rest as necessary.  No rest between left and right hand.  Park bell once 20 swings are completed.

MONDAY/WEDNESDAY/FRIDAY/SATURDAY VARIETY OR REST DAY

Walk, do some YouTube yoga for 30-45 minutes, go to gym and do a light workout or run. Walk EVERYDAY, but at LEAST one day week, do nothing more than walk. 

TUESDAY HEAVY DAY

30 minutes

Sets of 3 Clean and Press/Squat left then a set of 3 Clean and Press/Squat right

Two hand swings

Same instructions as above with the dice roll.  I like doing a set of 10 ever 30 seconds.  So 15 seconds swings, 15 seconds rest. 

THURSDAY EASY DAY

30 minutes

Sets of 1 Clean and Press/Squat left, then a set of 1 Clean and Press/Squat right

One arm snatches

Same instructions as above with the dice roll.  Snatch left, snatch right, park bell. I like either doing a set of 5L, 5R and rest to the top of each minute. Or, a set of 10L, 10R, then rest a minute. Make sure to use impeccable form and take care of your hands to avoid blisters.

Do this for 4 weeks and test clean and press rep max. If the rep max is 7/8, try it using a 3, 4, 5 rep scheme.  If 9/10, do 4, 5, 6 rep scheme.

Happy New Year!

Enter the Kettlebell vs The Giant

 I wanted to right a comparison of Enter the Kettlebell's Rite of Passage vs. The Giant.  Having had experience running both programs, I will tell you the good, the bad, and the ugly of both.  How they are alike and how they are different.  

First, let's state the obvious:  Both are kettlebell programs in which you do the clean and press for 3 days a week. Both use auto-regulation for rest periods.  Both can be done with one kettlebell. The Rite of Passage and The Giant 2.0 both use a ladders repetition scheme. You will get strong doing either, guaranteed.  Both wave the reps schemes weekly; easy, medium, hard.

Now let's state the differences.

Goals:

The Rite of Passage (ROP) goal is twofold: 

1. To press half of your bodyweight with a kettlebell on each side.

2. Be able to snatch the 24 kg for men 200 times in 10 minutes. 

The Giant is a 5 program set running 20 weeks where you start with either your 5 or 10 rep max and run through 4 or 5 of the sub-programs and advance the repetition scheme of each sub-program. Ideally each week, perform one more set than the previous week.

Number of kettlebells used during workout:

ROP is a single kettlebell clean and press. program, but you may use a heavier kettlebell for your swings or snatches.

The Giant is a single OR double kettlebell clean and press. 

Time:

ROP is to be run until you reach 1/2 bodyweight press and achieve 200 snatches.  The time of each workout is as long as necessary to finish your 5 ladders of cleans and presses and the number of minutes for the dice roll for snatches and swings.

The Giant is a 20 week program.  Each workout is 20-30 minutes long.  

Rep Scheme:

ROP 3 days, Easy, Medium, Heavy, 5 ladders of (1,2,3), (1,2,3,4), (1,2,3,4,5) 310 total reps per week.

The Giant 1.0, 1.1, 1.2, and 3.0 Reps run from 1-9.  Straight sets.  Meaning, as many sets of 1 or 9 in the 20-30 minutes you set.  The Giant 2.0, ladders run 3-8 reps.

Rest Days:

ROP recommends 2 full rest days and 2 "variety days" where you can practice other movements.  Squats, snatches, getups.  Basically Pavel is saying, "I know you're not going to rest like I'm telling you so have at it two other days."

The Giant recommends take 4 days off, recover and enjoy life.  If you must, 3 x 3 schemes on off days.  Or walk, yoga, just take it easy.

Extras:

ROP recommends doing pullups in between sets of ladders.  I don't have a pullup bar at home so I do one arm rows. Plus snatches and swings.  Number of minutes by rolling 2 dice.  I like the latter part.  The former is tough when doing pullups.  Especially when doing pullups in the 4th and 5th ladder.

The Giant, did I mention all you do is clean and press?  Just clean and press.

My take: Both are awesome programs. I've run both for over 20 weeks now or in the past.  I love the finisher of doing swings and snatches of the ROP.  It is truly a strength and conditioning program that covers a lot of bases.  The variety days are great for doing some squats, 5 x 5 will do, and practicing snatching.  I don't believe snatching once a week at 50-60% capacity is going to get you to pass the snatch test. 

It's a younger man's program if you have your sights set on the goals.  At 52, I'm not getting to 200 with a 24 kg bell.  I don't have the cardiovascular capacity.  That doesn't mean you can't run the program for 3 months, just it's not likely to happen.  I've also accepted the 1/2 body press is out of reach.  I have push pressed the 40 kg for reps, but never strict pressed.  

My all time best at 185-190 lb.

Clean and press 36 kg for ladders of (1,2,3) on each side.  160-165 snatches with a 25 kg bell in 10 minutes.  I have passed the 5 minute test of a 100 reps with a 25 kg bell.

Most people max out on this program with the 32 kg bell. Performing 75 reps of clean and press on each side with a 32 is no joke, and after running it for a little bit, I've found myself getting nicked up, injury-wise.  Best recommendation 3 months and switch.  You'll love the results, but for the mature kettlebeller, the chance of injury is increases as you progress.  

One last thing, the heavy day workouts are LONG, as in hitting it hard for 60-75 minutes.  25 sets each side + hard swings.

The Giant 

This program is a real winner.  Here's what I love about it.  Set the clock for 20-30 minutes, do the work.  If you're having a bad day and the bells feel heavy, just by showing up and doing 4-6 sets, you've finished your workout.  With the ROP, it's not done until the ladders are done.  It is recommended that you run it with doubles for best results.  You can even use mismatched bells (I don't)  You can run it with a single bell. 

I remember first starting it and using double 55's.  My rep max was 6.  Now in the 1.2 program where the heavy day is 9, I just blow right past 6 reps. I did 4 sets of 9 in 16 minutes and a set of 4 in 20 minutes.  By the time I finished 1.0, 10 reps clean and press with 55's. was no problem.  

The good news is, you get REALLY good at the clean and press. If you're using the right doubles weight, it's great for conditioning and with the correct diet, you'll trim down while packing on some muscle.  Bad news, is there is no variety. You can run other programs alongside it, but you'll stall, progression-wise as you get into weeks 9-20.

Right now, my off-days for 1.2 are 45 minutes of yoga and a 3 mile walk.  I'm not going to stray from this.  

I am looking forward to testing my rep max with double 32's when I'm done.

Conclusion:

You can't go wrong with either.  If you have the time to invest, are not high mileage, like variety and want to become a stud with a single kettlebell, than the ROP is for you.  If you want a minimalist, just do this for 60-90 minutes per week with time to recover and also use doubles, than go with The Giant. 

 

The Giant 1.0 = Results

I decided after finishing Lucky 13 to start The Giant 1.0 program by Geoff Neupert. When I purchased The Giant, for a whole $19, I would test my clean and press and work with my 10 repetition max as recommended in the book.  Started with 55's and only did 6.  I decided to begin with 45's.  After a week or 2 of pressing into triple digits on 1.0, I quit the program and went to Giant 3.0, which is a lower rep program using 5 RM max.  I used 55's and that helped me raise my rep max to a whopping 7. I ran 1.2 which is all reps with 45's.  I sincerely believe doing all those reps with 45's really helped me, because my press became a lot more efficient. The more vertical the path, the shorter the length to locking out. 

While doing Lucky 13, I did some intermittent lifting with 55's.  5 sets of 2-4 reps for a couple of weeks. I decided at this point to just run 1.0 with the 55's and see what happens.  No rep max test.  Suck it up candy ass.  Well the results are in.  First week, 167 total reps in 90 minutes to 185 total reps in the 3rd week.  My only setback was in week 2, I wasn't able to add a set on the heavy day.  I did more reps as I did a quick 2 at the end to finish. 10 x 6 + 1 x 2 for 62.  Completely my fault. I was running Ballistic Beatdown from More Kettlebell Muscle, on 3 of the off days for fat loss/cardio purposes. Heavy day was the day before and the workout was 180 reps of Double Swings, High Pulls, Double Snatches, Squats and Jerks.  Shoulders were tired.  Learned my lesson and shelved it.  Instead went to Planet Fitness and did some light pulldowns, rows and a run on off days. 

I have finished week 4 by deloading down to 20 minutes from 30, and doing an easy 6-8 sets.  

What I've noticed:

• My conditioning is off the charts.  Between running 1.2, then the complexes tuned my engine up.  I'm running 5 miles no sweat once a week and did a 3 mile treadmill run in under 25 minutes. I haven't done that since my 30's.
• The light days were harder sometimes than the heavy days.  At first, I thought it was mental or anti-climatic, but then, duh, more sets = lower rest periods.  11 sets in 30 minutes is a lot less than 15 total sets.
• I'm hungry, all the time.  Weight went to 190. I'm going on a golf vacation Thursday to my buddy's house in Asheville, NC. The plan is to clean up the diet after.
• The Giant 1.0 did not help my golf game.  I've become a complete mental basketcase.  Need to find my relaxed Zen.  Bad swing thoughts = bad results.  Is it really too much to just be a 13-15 handicap?  My irons and putting are good enough.  Erratic off the tee and inconsistent with the fairway woods.  I shot 41 this summer with a triple on a par 3 because I hit a 9 iron into the shit and lost a ball.  Didn't hit anything other than 6 iron off the tee that 9 in Naples. Go figure.

Saturday I decided to test my rep max with the double 55's/25kg bells.  I'm not a fan of tests anymore, or road races.  But I decided to just do it.  I banged out 10 and absolutely had 1 in the tank.  Here's the proof.  

.

•  Two weeks ago I tried to clean and press double 32 kg/70 lb. bells and failed.  Not even close.   This past Saturday, 30 minutes after the test above, I tried twice, got a LOT closer but failed. I had not done cleans in a long time with the 70's.  They weren't crisp and I needed to zip up and get tighter.  Sunday comes, I'm vacuuming in the basement, I walked over, did a set of 4 double cleans just to get warmed up and used to the movement, focusing on getting tight. 10 minutes later:                   

      

             

    It was a GRIND, by no means a thing of beauty but it went up.  First time in at least 4, probably            closer to 5 years, since I did it.

What's next on tap?  Well I have 3 choices.  

• Finish Ballistic Beatdown, (3 1/2 more weeks of workouts, and get the eating under control) 
• Run Giant 1.1.  Probably the 3rd choice.  6 rep days are the light days instead of the heavy days
• Run Giant 2.0. Reps are ladder style.  There are some hairy rep counts, but not 30 minutes of doing straight 8 rep sets. 

I'm going to have to run 1.1 and take ALL rest days, so I'd like the diet to be under control.  Also, the weather is gorgeous here, and I still want to get some runs in.  Ballistic Beatdown is a bitch, I should probably finish it and wave the load of pressing.  

The Giant 3.0 Results

 Ran the Giant 3.0 with 55's for 4 weeks. Sets of 1, 2 or 3.  Three times a week.  I dutifully followed the program as written and didn't do anything but walk on off-days.  In the 4th week, I was able to do 47 sets of 1, 30 sets of 2 and 23 sets of 3.  Improvement every week and did not feel gassed.  My diet was ok, not a lot of junk, but I was hungry and eating a lot more.  

So, yes it works.  My shoulders did put on some size.  But, there were some drawbacks.  I realized, I couldn't do band pull-aparts anymore with the band I own (20-70 lb.) tension.  My shoulder muscles were sore and not in the good way.  As in muscles were burning.  Running it 20 minutes is probably a better idea vs. 30.  

Went on vacation.  Did nothing but run.  Good news is in the Florida heat, I was able to run 5 + miles three times. The last mile and a half was a grind, but I improved my time with every outing.  I really enjoyed it to tell you the truth.  I had to run with all the food I ate.  My buddy and I went to Andre's in Naples with his boy and got the Porterhouse Steak for 3.  Life altering.  My wife doesn't like the ambience, but it was one of the 3 best steaks I've ever eaten.  Took my mother out for her birthday and had a seafood palella with the a lobster at Mediterrano.  Hot fudge sundaes every night.  Only gained 2 lb. Hanging around 185 right now.

Back at home, I decided to test my max with 55's and 45's.  After a few warmup sets, 55 max was 6, 45's I quit at 10 and probably had 5 left in the tank.  The difference in the 20 lb. is amazing.  It HAS to be mental because the 45's were flying.  

Anyway, what to do?  Run 3.0 again?  I really wasn't feeling it. Run 1.0 with one kettlebell?  Meh, seems too much like the Rite Of Passage from Enter the Kettlebell.  Been there, done that enough for a lifetime.  

There is no order to how to run the 5 programs.  So I made the decision to run the Giant 1.2 program. Three days a week.  Rep days are 7, 8 and 9.  Using the 45's.  I'm curious to see if the muscle endurance will help with strength. Or if you don't use it, you lose it.  First week did 13 sets of 7, 10 sets of 9 and 12 sets of 8 in 30 minutes. The 9's catch up to you around the 7th set.  Feels like a glorified German Volume Training which is 10 sets of 10, except there is autoregulation vs 60 seconds rest between sets.

I'm not resting the other 4 days.  I've gone to the gym to do pullups, rows, light band pull-aparts, dips and run.  The dips and pullups have felt really strong.  My running has come back.  Did 3.34 miles in 30 minutes day before yesterday, and did 3 miles in 25:04 today with a 1.0 incline for both.  Maybe it's the cleans and presses, who knows.  I'm liking the side effect.

I do need to clean up the diet a little.  Not gaining weight but not practicing good habits.  Eating too much. 

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.