Advice: the Giant 1.0 or 3.0 again?

[lfedora]

M, mid 40s, 185lb, 6'

I ran DFW twice, from 18s to 21s, then ran the Giant 3.0 with 24s.

I tested the 24s at 5RM, but this was just the press, not clean and press. I ran the Giant 3.0 with the 24s for four weeks, then took a light deload week and tested at 7RM for the C+P. I figure my 10RM now must be the 22s. I never missed a rep on the Giant 3.0, and I progressed every week.

The Giant 3.0 reps:

Week 1: Day 1=34; Day 2=36; Day 3=38

Week 2: Day 1=42; Day 2=39; Day 3=42

Week 3: Day 1=48; Day 2=42; Day 3=47

Week 4: Day 1=56; Day 2=48; Day 3=54

I thinking of running the unofficial Giant 3.1 with the 24s, or starting the Giant 1.0 with 22s.

 

[belovedsone]

@lfedora It's all up to you, but you're already making good progress with the 24's, personally I'd run 3.1, then even 3.2 if you felt you needed it.

 

[youngman4god]

@belovedsone I didnt know there was a 3.1 and 3.2?

 

[hunter101]

@youngman4god There isn't, but if you look at and compare the programs you can tell what they'd look like.

 

[belovedsone]

@hunter101 There actually is now, it's part of the package that comes with the acf.fit app program:

https://chasingstrength.com/giant-app/

 

[hunter101]

@belovedsone Ah, fair enough.

 

[belovedsone]

@hunter101 Yeah, I think Geoff saw that people were already doing that so he may as well make it official.

 

[hunter101]

@belovedsone Yeah, that's fair. I've also seen him suggesting the unofficial 1.05 himself.

But personally I think he really nailed at least 1.0-1.2. It's some of the best progress I've ever made.

 

[belovedsone]

@hunter101 Probably because 1.0-1.2 is all done with a 10 rm, so you're still working with the same strength baseline, when I did 3.0 I still wasn't very accustomed to the 24's and really struggled with making that 3.0-1.0 jump.

 

[youngman4god]

@hunter101 Ahhh ok. Yeah good point!

 

[belovedsone]

@youngman4god There is, officially now. But before then, fans of the Giant program had already unofficially came up with it to bridge the gap from 3.0 to 1.0. It's pretty simple, just add a rep to each number from 3.0, and that's 3.1, then run that for a month and add another rep to those numbers and you'll have 3.2.

Unless you have great beginner gains, or already at a very easy 5 rm, making that jump from 3.0 to 1.0 can be hard for some people. A lot of people were recycling 3.0 over and over to get that 10 rm, I personally dropped Giant and did Strong!, which has a smooth transition from 1 to 6 reps.

 

[wassa78]

@lfedora I start 3.0 with 5RM then move to 1.0, 2.0, 1.1, 1.2 with the same weight.

After that's completed, I increase to the next 4kg increment which for me is usually a 5RM to start over with 3.0 again.