Increasing the Gauntlet difficulty

[Luscinia]

Hi everyone,

I am currently ending the Gauntlet program (tomorrow is the last day) and would like to repeat it with some adjustments to improve the results.

The max kettlebell weight of my gym is 20kg.

Currently, I do the following exercices with those weight :
- biceps curls 12kg (last rep on day 28 was really hard)
- sittinng twist 20kg (day 28)
- single leg deadlift 25kg with a dumbell, I switched normals deadlift for single legs since nearly 2 weeks and tried to replace it by 2 kettlebells variant (2x20kg) on day 26, it was ok.
- shoulder press 16kg is quite easy, i do some set at 20kg but I feel uncomfortable with this weight to have a clean rep after 5 reps. It feels like I use my back to compensate.
- Squats with 2x16kg, i feel that my legs can probably push more but sustaining the weight with arms in long set is not easy
-Squat hold chest press 20kg ok, but not comfortable, I can increase the time?
- forwards and reverses lunges 20kg, but have to downgrad to 16kg on last set because my arms were in oain to sustain this weight next to the core during movements.
- I do the dips with a machine that allows me to help a bit (10kg), last rep feels hard. If i do it with the kettlebell, it's too easy.
- push ups are ok, sometimes challenging (last functional day 5 sets x 12 reps uneven and x12 into bicep curls)
- side bends, I used a 25kg dumbell, 20kg was not enough
- snatch, aame than shoulder press, 16kg no problems, 20kg ok but not comfortable or really cleans after a certain point
- swings 2x12kg ok
- upright rows 2x12kg is hard on day 28, but single kettlebell 20kg is easy
- same for bent over rows, 2x12kg hard, but 20kg single kettlebell is easy
- leg raises are ok but can often be painful for the back on the last reps


If i start again from day 1 with less reps, how do you advise me to increase the difficulty of exercices? Should I replace kettlebell by a bar for squats and normal deadlift? For shoulder press, when 20kg will be comfortable, use dumbells to go at 25kg? Same for snatchs?

I would like to add pull ups in this program, do you have an idea on which days would be the most appropriated? I feel that the program is not complete without this one. Core exercices are Squats, Push ups, Dips and pull ups in my head. This is the only one missing.

Is there some muscles in this program that are not train enough in your opinion? Like, adding calf raises or hip thrust for legs?

I had a labrum (slap) surgery on my right shoulder around 18 months ago, so I tried to train it carefully to don't go back to hospital.

I'm open to try another program but I think that it could be better first to do it a second time to consolidate the first (small in appearance) results.

Thanks by advance.

 

[Fremen]

It seems to me that you have already made up your mind.
The difference between kettlebells, dumbbells and barbells is the grip, the load that moves differently and above all the need to always hold the kettlebell by force, which makes the use of kettlebells much more difficult at the same weight.

The Benefits Of Using Kettlebells

Kettlebell training helps joint stability and tendon strength and leads to functional strength gains.

darebee.com

I would keep the program as a base, modifying weights and repetitions to continue to stimulate the difficulty of the workout and if you feel that you are missing something, add it at the end of the workout, so that it does not "dirty" the progression of the program with the kettlebells.
So on the one hand you have a good program that works as a solid foundation to which you can add extras according to your tastes and purposes.
It's just my opinion, take it as another point of view

 

[BravoLimaPoppa]

Hi everyone,

I am currently ending the Gauntlet program (tomorrow is the last day) and would like to repeat it with some adjustments to improve the results.

The max kettlebell weight of my gym is 20kg.

Currently, I do the following exercices with those weight :
- biceps curls 12kg (last rep on day 28 was really hard)
- sittinng twist 20kg (day 28)
- single leg deadlift 25kg with a dumbell, I switched normals deadlift for single legs since nearly 2 weeks and tried to replace it by 2 kettlebells variant (2x20kg) on day 26, it was ok.
- shoulder press 16kg is quite easy, i do some set at 20kg but I feel uncomfortable with this weight to have a clean rep after 5 reps. It feels like I use my back to compensate.
- Squats with 2x16kg, i feel that my legs can probably push more but sustaining the weight with arms in long set is not easy
-Squat hold chest press 20kg ok, but not comfortable, I can increase the time?
- forwards and reverses lunges 20kg, but have to downgrad to 16kg on last set because my arms were in oain to sustain this weight next to the core during movements.
- I do the dips with a machine that allows me to help a bit (10kg), last rep feels hard. If i do it with the kettlebell, it's too easy.
- push ups are ok, sometimes challenging (last functional day 5 sets x 12 reps uneven and x12 into bicep curls)
- side bends, I used a 25kg dumbell, 20kg was not enough
- snatch, aame than shoulder press, 16kg no problems, 20kg ok but not comfortable or really cleans after a certain point
- swings 2x12kg ok
- upright rows 2x12kg is hard on day 28, but single kettlebell 20kg is easy
- same for bent over rows, 2x12kg hard, but 20kg single kettlebell is easy
- leg raises are ok but can often be painful for the back on the last reps


If i start again from day 1 with less reps, how do you advise me to increase the difficulty of exercices? Should I replace kettlebell by a bar for squats and normal deadlift? For shoulder press, when 20kg will be comfortable, use dumbells to go at 25kg? Same for snatchs?

I would like to add pull ups in this program, do you have an idea on which days would be the most appropriated? I feel that the program is not complete without this one. Core exercices are Squats, Push ups, Dips and pull ups in my head. This is the only one missing.

Is there some muscles in this program that are not train enough in your opinion? Like, adding calf raises or hip thrust for legs?

I had a labrum (slap) surgery on my right shoulder around 18 months ago, so I tried to train it carefully to don't go back to hospital.

I'm open to try another program but I think that it could be better first to do it a second time to consolidate the first (small in appearance) results.

Thanks by advance.

I'm going to suggest upping the kettlebell weight by the smallest increment available.

I'm also going to suggest looking into sandbags. And if you do, cut your maximum weight by ⅓ to ½.

 

[BravoLimaPoppa]

@Luscinia one more thing: for some additional challenge with kettlebells, do the lunges and squats racked or overhead. Also, add 1 minute of swings after each exercise group before the rest.

 

[Luscinia]

Thanks mates for your replies!

I started to follow your advises : whenever it's possible, I keep increasing the weight (2 kettlebells variant, with racked style, or dumbells 25/30kg following the compatibility with the exercice) and/or the reps (for the push-ups for example).

For adding exercices, I still don't know which day I have to choose exactly... I will do some research to understand the muscles focus on each day of the program to see where I can add, after the workout, one exercice max. per day (if suitable).

In my current gym, kettlebells are 4/6/8/10/12/16/20kg, for some exercice the +4kg per side is challenging like biceps curls. To pass to the next weight, should I try to add one set to failure with the heaviest weight i can do 3 to 5 reps?

Usually, I do 2 extra sets of 10 reps for each exercice with a lighter weight (around 50 and 70/80% of the weight i will work with) for preparing my body to lift more (don't want injuries).

There are no sand bags available here. But i can add the extra swings. Do you recommend to perform the swings with the same weight than the exercice or a small one like 12/16kg for cardio only?

For the push ups, should I put a weight disk on my back to increase the weight instead of increasing the number of reps? After doing the day 3 again (50 climbers x4 / 1min30 uneven plank hold x2 / sitting twist with toes on the air 20kg 16 reps x 4 sets and 2 x 1min leg raises), i tried to do as much classic push-ups as I could in one go (to failure) and succeeded to do 32 clean reps. At which point it's better to increase the weight rather the number of reps/sets? 5 sets of 16 reps uneven push ups is not easy but it was ok last time.

For the deadlift, I did yesterday the program day 4 with 2x20kg, I feel that i could do more so I increase the rep number. I can do single deadlift 25kgs with dumbells, probably 30kgs for first days with only 5/6 per leg. Should i perform only single leg deadlift with dumbells or do you think that classic deadlift works differently so there is still an interest to continue with dumbells/bar ?

Thanks!