Justin's training log

Justin Mayne

Level 1 Valued Member
My name is Justin Mayne and I am a level 1 SFG. I contacted Pavel Macek after reading his post combining the Tsar and the King into Royal S&S. Pavel has generously shared his program with me and in return I am logging my training here. I have spent most of the time since my certification doing my own program and have come to the conclusion this isn't the best way for me to train. So I am making a real attempt at following Pavel's program, to the letter, and think about what's next at a much later date.

I have been looking for a program of just these two exercises as the shoulder pain I suffer from years of working as a carpenter/plasterer is relieved to a great degree while I train the bent press. As far as snatches go, I just want to be good at them.

I am a shift worker (prison officer) from central Australia. I'm commencing the program at a weight of 101.0kgs and a waist measurement of 101.0cms. My immediate goals are to successfully recertify my SFG and achieve "Royal Simple."

Also, I am off on approximately 160kms of hiking along the French/Italian border later in the year and while not entirely relevant to my strength goals, it will impact on my consumption and training.
 
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Justin Mayne

Level 1 Valued Member
Monday 15/04/19

Snatches - medium volume
24kg, 8 sets of 4 reps on the minute (OTM)
Strong hand first (left), Stronger hand on the next minute.

Bent press - high volume
24kg, 10 sets of 2 reps, no time restraints
 

Justin Mayne

Level 1 Valued Member
Thank you kindly mikhael.

Wednesday 17/04/19

Snatches - low volume
24kg, 6 sets of 4 reps on the minute (OTM)
Strong hand first (left), stronger hand on the next minute.

Bent press - medium volume
24kg, 8 sets of 2 reps, no time restraints
 

KenKennedy

Level 2 Valued Member
Welcome to the forum! I'm also doing snatches and bent press, but using Plan Strong and Strong Endurance programming. I look forward to seeing how you progress.

Is Royal Simple with the 32kg? What are the time constraints?
 

Justin Mayne

Level 1 Valued Member
@mikhael My friend, we do not have a weak side, we have a strong side and a stronger side, but for clarity I’m right-handed.

@KenKennedy Thank you! Royal Simple snatch standard is 100 snatches in 10 minutes with 28kg, 5L+5R on the 30 seconds.



Friday 19/04/19

Snatches - medium volume
24kg, 8 sets of 4 reps on the minute (OTM)
Strong hand first (left), stronger hand on the next minute.

Bent press - low volume
24kg, 6 sets of 2 reps, no time restraints.
 

Justin Mayne

Level 1 Valued Member
@Stuart Elliott hey Stuart! Yes, I've had a look at your logs :)

Monday 22/04/19
Snatches - low volume
24kg, 5 sets of 4 reps and 1 set of 6 reps, OTM
Bent press - medium volume
24kg, 7 sets of 2 reps and 1 set of 3 reps

Tuesday 23/04/19
Snatches - medium volume
24kg, 7 sets of 4 reps and 1 set of 6 reps, OTM
Bent press - high volume
24kg, 9 sets of 2 reps and 1 set of 3 reps

Wednesday 24/04/19
Climbed Mt Gillen, approx 260 metres ascended, 7kms covered counting up and back, 1 hour and 55 minutes.
This did not have any detrimental effect on the next session of Royal S&S.

Thursday 25/04/19
Snatches - high volume
24kg, 9 sets of 4 reps and 1 set of 6 reps, OTM
Bent press - low volume
24kg, 5 sets of 2 reps and 1 set of 3 reps

Friday 26/04/19
Snatches - low volume
24kg, 5 sets of 4 reps and 1 set of 6 reps, OTM
Bent press - medium volume
24kg, 7 sets of 2 reps and 1 set of 3 reps
 
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Justin Mayne

Level 1 Valued Member
Tuesday 30/04/19
Strength testing
Back squat - 120kg, completed the rep but with a technique that was breaking down
Pull ups - 1x technically sound rep @ bodyweight
Deadlift - 150kg, completed the rep but with a technique that was breaking down
Bent press - 44kg dumbbell, completed each side with sound technique

Wednesday 1/05/19
Hiking testing (11 days hiking planned over 2 weeks at the end of July)
19.0kms, 144 floors of ascension
Fatigue was the major issue today.

Thursday 2/05/19
Hiking testing, day 2
19.9kms, 184 floors of ascension
Medial pain in the the left knee was the major issue today.

Friday 3/05/19
Scheduled hiking not undertaken, enough has been done to identify a need to improve.
 

Justin Mayne

Level 1 Valued Member
Monday 6/05/19
Snatches - medium volume
24kg, 6 sets of 4 reps and 2 sets of 6 reps, OTM
Bent press - low volume
24kg, 4 sets of 2 reps and 2 sets of 3 reps

Wednesday 8/05/19
Snatches - low volume
24kg, 4 sets of 4 reps and 2 sets of 6 reps, OTM
Bent press - medium volume
24kg, 6 sets of 2 reps and 2 sets of 3 reps

Friday 10/05/19
Snatches - high volume
24kg, 8 sets of 4 reps and 2 sets of 6 reps, OTM
Bent press - high volume
24kg, 8 sets of 2 reps and 2 sets of 3 reps

Mt Gillen climb
6.2kms, 84 floors of ascension, 90 minutes round trip
 

Justin Mayne

Level 1 Valued Member
Monday 13/05/19
Snatches - medium volume
24kg, 5 sets of 4 reps and 3 sets of 6 reps, OTM
Bent press - low volume
24kg, 3 sets of 2 reps and 3 sets of 3 reps

Wednesday 15/05/19
Snatches - high volume
24kg, 7 sets of 4 reps and 3 sets of 6 reps, OTM
Bent press - medium volume
24kg, 5 sets of 2 reps and 3 sets of 3 reps

Mt Gillen climb
5.4kms, 76 floors of ascension, 79 minutes round trip

Friday 17/05/19
Snatches - medium volume
24kg, 5 sets of 4 reps and 3 sets of 6 reps, OTM
Bent press - low volume
24kg, 3 sets of 2 reps and 3 sets of 3 reps

*Feeling good, focusing on adding tension in certain places to sharpen technique and focus on the hardstyle approach (maximal body tension, particularly in the snatching arm at the lockout of the snatch to own the catch instead of just perform it for example. Also applying more full body tension during the hip flexion of the bent press, and maximal arm tension once the pressing arm is locked.)
 

Justin Mayne

Level 1 Valued Member
Monday 20/05/19
Royal S&S
Snatches - low volume
24kg, 2 sets of 4 reps and 4 sets of 6 reps, OTM
Bent press - high volume
24kg, 6 sets of 2 reps and 4 sets of 3 reps

Mt Gillen climb
5.0kms, 80 floors of ascension, 39 minutes up, 78 minutes round trip (total)

Stretching
As per "Relax into stretch"
Calf: 7.5 minutes
Shin/instep: 3 minutes
Good morning: 5 minutes,
Souped up toe touch: 5 minutes

Wednesday 22/05/19
Royal S&S
Snatches - medium volume
24kg, 4 sets of 4 reps and 4 sets of 6 reps, OTM
Bent press - low volume
24kg, 2 sets of 2 reps and 4 sets of 3 reps

Thursday 23/05/19
Mt Gillen climb
5.0kms, 80 floors of ascension, 47 minutes up, 86 minutes round trip (total)

Friday 24/05/19
Royal S&S
Snatches - high volume
24kg, 6 sets of 4 reps and 4 sets of 6 reps, OTM
Bent press - medium volume
24kg, 4 sets of 2 reps and 4 sets of 3 reps

Mt Gillen climb
5.0kms, 80 floors of ascension, 37 minutes up, 70 minutes round trip (total)

Saturday 25/05/19
Mt Gillen climb
+5kgs, 5.0kms, 80 floors of ascension, 49 minutes up, 95 minutes round trip (total)

Stretching
As per "Relax into stretch"
Calf: 10 minutes
Shin/instep: 5 minutes
As per "Simple & Sinister"
90/90: 5 minutes each side
QL straddle: 5 minutes each side

TV watching pose: 10 head turns each way
Finger extension, green "iron mind" bands, 5x 10

Sunday 26/05/19
Stretching
As per "Relax into stretch"
Calf: 10 minutes
Shin/instep: 5 minutes
As per "Simple & Sinister"
90/90: 5 minutes each side
QL straddle: 5 minutes each side

TV watching pose: 10 head turns each way
Finger extension, green "iron mind" bands, 5x 10
 

Justin Mayne

Level 1 Valued Member
Monday 27/05/19
Royal S&S
Snatches - medium volume
24kg x 4, 6, 6, 6, 6, 6, 4, 4
Bent press - low volume
24kg x 2, 3, 3, 3, 3, 3

Thursday 30/05/19
Mt Gillen climb
5.0kms, 80 floors of ascension, 41 minutes up, 82 minutes round trip (total)

Royal S&S
Snatches - low volume
24kg x 4, 6, 6, 6, 6, 6
Bent press - high volume
24kg x 2, 3, 3, 3, 3, 3, 2, 2, 2, 2

Busy week, 5 days on-duty and driving 500+kms on each of the other days off. Recovering from slight illness as well. Next week I'm only on duty 2 of 7 days expect to be fully recovered by Monday so a much better week to come.
 

Justin Mayne

Level 1 Valued Member
Monday 3/06/19
Mt Gillen climb
5.0kms, 80 floors of ascension, 42 minutes up, 86 minutes round trip (total)

Royal S&S
Snatches - medium volume
24kg x 4, 6, 6, 6, 6, 6, 6, 4
Bent press - low volume
24kg x 3, 3, 3, 3, 3, 3

Stretching

As per "Relax into stretch"
Calf: 10 minutes
Shin/instep: 5 minutes

TV watching pose: 10 head turns each way
Finger extension, green "iron mind" bands, 5x 10

Tuesday 4/06/19
Mt Gillen climb
5.0kms, 80 floors of ascension, 35 minutes up, 72 minutes round trip (total)

Royal S&S
Snatches - high volume
24kg x 4, 6, 6, 6, 6, 6, 6, 4, 4, 4
Bent press - medium volume
24kg x 2, 3, 3, 3, 3, 3, 3, 2

Thursday 6/06/19
Royal S&S
Snatches - low volume
24kg x 6, 6, 6, 6, 6, 6
Bent press - high volume
24kg x 2, 3, 3, 3, 3, 3, 3, 2, 2, 2

Stretching
As per "Relax into stretch"
Calf: 18 minutes
Shin/instep: 6 minutes
As per "Simple & Sinister"
90/90: 6 minutes each side
QL straddle: 6 minutes each side

TV watching pose: 10 head turns each way
Finger extension, green "iron mind" bands, 5x 10

Friday 7/06/19
Mt Gillen climb
5.0kms, 80 floors of ascension, 42 minutes up, 76 minutes round trip (total), +5kg

Royal S&S

Snatches - medium volume
24kg x 4, 6, 6, 6, 6, 6, 6, 6
Bent press - low volume
24kg x 3, 3, 3, 3, 3, 3

Mt Gillen climb (2nd of the day)
5.0kms, 80 floors of ascension, 50 minutes up, 91 minutes round trip (total), +5kg

Felt great this week, had the time and the inclination to perform 4 RS&S sessions, legs feel in pretty good condition, wondering if the stretching has had a little to do with that. Also modified the movement prep for RS&S to 3 rounds of one-arm rows, overhead carries and goblet squats. Still ironing out the specifics with that but the snatches in particular have started much stronger after this modification. Finally, shoulder stability started to wane during Friday's bent press session.
 
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