Stu's training log

Discussion in 'Training Logs' started by Stuart Elliott, Oct 7, 2015.

  1. Lee Hunt

    Lee Hunt Helping Make Others Stronger

    Glad to see you back! I hope you're your wife is going to be ok!
     
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  2. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    May 21st-
    6am:
    Mobility -
    Mobility work - OS, Crawls, & T-spine mobility drills.
    Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg, Windmills 3x1 (16kg).
    Session:
    Long cycle C&J single 16kg (10mins)

    May 22nd - ES
    6am:
    Warm up -
    Mobility work - OS, Crawls, & T-spine mobility drills.
    Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg, Windmills 3x1 (16kg), Armbars (16kg).
    ES
    Snatch - 5,3,2 x 24kg
    C&P ladders 1,2,3 (24kg) x 3
    Swing 32kg 10x10

    May 23rd-
    6am:
    Mobility -
    Mobility work - OS, Crawls, & T-spine mobility drills.
    Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg, Windmills 5x1 (16kg), Armbars (16kg), 5x1 half TGU (40kg)
    Cook drill carries 12 mins (L,R,L,R,L,R)

    May 24th - ES
    6am:
    Warm up -
    Mobility work - OS, Crawls, & T-spine mobility drills.
    Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg, Windmills 3x1 (16kg), Armbars (16kg).
    ES
    Snatch - 3,4,3 x 24kg
    C&P ladders 1,2,3 (24kg) x 3
    Swing 24kg 10x10

    May 25th-
    6am:
    Mobility -
    Mobility work - OS, Crawls, & T-spine mobility drills.
    Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg, Windmills 5x1 (16kg), Armbars (16kg), 5x1 half TGU (16kg)
    Cook drill carries 12 mins (L,R,L,R,L,R)

    May 26th - ES
    6am:
    Warm up -
    Mobility work - OS, Crawls, & T-spine mobility drills.
    Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg, Windmills 5x1 (16kg), Armbars (16kg)
    ES
    Snatch - 6 x 1 28kg
    C&P ladders 1,2,3 (24kg) x 3
    Swing 32kg 10x10

    Pretty tired at the moment, with looking after my wife, kids and working, the days in between ES I'm just focusing on mobility. Cook drills are a revelation!
     
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  3. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    Its been a while since I last posted, its difficult to find the time at the moment as my wife is still recovering from her accident.

    My training schedule is still based around Easy Strength as follows:

    Monday/Wed/Friday - ES.
    Snatches 24kg or 28kg, C&P 24kg, LCCJ 10x5 (2 x 16kg).
    I've introduced LCCJ instead of swings after the presses. I'm really enjoying these and find they fit in really well with ES.

    Tues/Thursday - Variety
    - Swings 32kg 10x10 and Cook drill carries 16kg.
    I'm now training at 5am, so I'm finished before the kids get up. I do fairly lengthy daily mobility/warm up after my coffee.

    Daily Mobility/pre session warm up:

    OS, Crawls, T-spine mobility, shoulder dislocates, Armbars (16kg), Half TGU 1x3 (16kg), Halos 3x10 (5L/5R) 16kg, Double front Squat (3x5 16kg)

    Post session:
    I've moved Windmills 5x1 (16kg), from my warm up to post training for a great post session hamstring stretch.
     
    Last edited: Jun 21, 2017
  4. Anna C

    Anna C Strong, Powerful, Explosively Athletic Member of the Forum Certified Instructor

    I always like your exercise selections.

    And I hope your wife's recovery continues positively!
     
  5. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    Thanks @Anna C I'm purely an amateur here, I just try to listen to you experts and learn. My wife is improving, but its a slow process and a big life change.
     
  6. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    Still doing ES as above, but did the presses with the 28kg today, 3x3 felt about 90% effort, the 24kg bell had become to easy, more like 50% effort.
    I'll dial back to the 24kg for the next 2 sessions then use the 28kg for all ES presses going forward.
     
    damogari likes this.
  7. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    ES update
    I'm still in my cricket season and my training schedule is still based around Easy Strength as follows:

    Updates.....
    1)I'm now snatching the 28kg for 10 rep days (2x5, 5x2, 3/3/4) 70-80% effort, 32kg for 6x1 90% effort.
    2) LCCJ 10x5 (2 x 24kg) 90% effort, (2x16kg) 50-70% effort. My goal is to do 10x5 (2x24) at 80-90% effort, at the moment I'm doing between 4-6 x5 at 80-90% .
    3) C&P 1,2,3 x 3 28kg 80-90%0 effort.
    4) Variety days: Swings: 32kg 10x10 had become 50% effort, so introduced 40kg 10x10 this week 70-85% effort.
    Cook drills - 16kg became too light barely changing twice each hand in 12 minutes, now using 24kg which feels more challenging without impacting ES days.

    Thoughts - The LCCJ has added some size all over and I feel I'm sprinting quicker when playing cricket, although i've no timings before or after to confirm.
    The cook drills are a great variety day drill, very active rest!

    Monday/Wed/Friday - ES.
    Snatches 28kg or 32kg(6 x1), C&P 24kg, LCCJ 10x5 (2 x 24kg/16kg).
    I've introduced LCCJ instead of swings after the presses. I'm really enjoying these and find they fit in really well with ES.

    Tues/Thursday - Variety
    - Swings 32kg/40kg 10x10 and Cook drill carries 24kg.
    I'm now training at 6am, so I'm finished before the kids get up. I do fairly lengthy daily mobility/warm up after my coffee.

    Daily Mobility/pre session warm up:

    OS, Crawls, T-spine mobility, shoulder dislocates, Armbars (16kg), Half TGU 1x3 (24kg), Halos 3x10 (5L/5R) 16kg, Double front Squat (2x5 24kg)

    Post session:
    I've moved Windmills 5x1 (16kg), from my warm up to post training for a great post session hamstring stretch.
     
    Last edited: Jul 26, 2017
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  8. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    I took a break from ES today and did a S&S session with 40kg.

    Last few weeks I've dropped the LCCJ, as I started to get a small niggle in my back and been experimenting with A&A snatches.
     
    damogari likes this.
  9. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    My cricket season has finished and so does my first cycle of ES.

    My last ES session on Sept 1st was
    Mobility Warm up:
    Mobility - OS, T-spine mobility drills (Shoulder dislocates, Windshield wipers),Arm bars 40 sec hold each arm, Halos 2x10 (5L/5R) 16kg.
    Easy Strength:
    DFS 5 x 2 (2 x 24kg)
    C&P 3 x 1,2,3 (28kg)
    Snatches A+A 14 x 5 (28kg)

    I'm now moving on to A&A+A with OS. I hope to keep my log of this upto date daily.
     
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  10. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    Sept 6th

    Daily Mobility:
    OS - Head Nods, Various Rocking, Floss Rolls, Spider Crawls, Knee to Elbow.
    Additional - Windshield wipers, T-Spine rotates, Shoulder dislocates, Armbars (16kg), Halos 2x10 (5L/5R) 16kg, Goblet squats (32kg).

    A&A Snatches - 26 x 5 reps 28kg.

    My main focus for the next 6 months is A&A and exploring more of OS, but I'll also be taking my time to learn the bent press (Taming the bent press).
     
    Shahaf Levin likes this.
  11. Shahaf Levin

    Shahaf Levin Strong Member of the Forum

    IMHO you can count bent pressing as part of the OS exploration. Tim Anderson calls it a standing (loaded) half roll, and after bent pressing hundreds of times the last year I agree. Taming... is a great book!
     
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  12. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    Thanks @Shahaf Levin , this is good to know. Once I've got learnt the bent press, I'm going to follow the justa-fied plan on the days I'm not A&A snatching.
     
  13. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    Sept 7th
    Daily Mobility:

    OS - Head Nods, Various Rocking, Floss Rolls, Spider Crawls, Knee to Elbow.
    Additional - Windshield wipers, T-Spine rotates, Shoulder dislocates, Armbars (16kg), Halos 2x10 (5L/5R) 16kg.

    Strength
    DKB squat 2 x 5 (24s)
    Farmer Carries 2x24s
    OS - Opposing limbs (1x5 each side)
     
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  14. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    Sept 8th
    Daily Mobility:

    Various Rocking, T-Spine rotates, Halos 2x10 (5L/5R) 16kg, Goblet Squat 2x5 28kg

    A&A Snatches - 14 x 5 reps 28kg.

    Intermittent sleep due to my kids waking up at various times through the night, meant I didn't wake up till 6am, so it was a toss up between dropping the pre session coffee or shortening the session...the coffee won! I dropped a lot of the mobility drills (I can do those this evening) and also only managed to get 14 A&A repeats in, but hey its a long road ;)
     
  15. Shahaf Levin

    Shahaf Levin Strong Member of the Forum

    Justafied bent pressing was my first bent press program as well after I learnt the movement. Great program, tons of learning opportunities! I will get back to it in the winter... I got away from it since spring time cause I am daily at the beach in it takes long sessions.
     
  16. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    Sept 9th
    Daily Mobility:

    OS - Head Nods, Various Rocking, Floss Rolls, Spider Crawls, Knee to Elbow.
    Additional - Windshield wipers, T-Spine rotates, Shoulder dislocates, Armbars (16kg), Halos 2x10 (5L/5R) 16kg.

    Pm -
    last cricket match of the season .

    Sept 11th
    Daily Mobility:

    Various Rocking, T-Spine rotates, Halos 2x10 (5L/5R) 16kg, Goblet Squat 2x5 28kg

    A&A Snatches - 20 x 5 reps 28kg.

    I've had to cut my morning mobility work down to get at least 20 snatches in before work. I can do OS rolling , crawls etc in the evening.
     
  17. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    Sept 12th
    Daily Mobility:

    OS - Head Nods, Various Rocking, Floss Rolls, Spider Crawls, Knee to Elbow.
    Additional - Windshield wipers, T-Spine rotates, Shoulder dislocates, Armbars (16kg), Halos 2x10 (5L/5R) 16kg.

    Practice:
    DKB squat 2 x 5 (16s)
    Bent press practise - windmill to bent press (16kg)
    Rack/Farmer Carries 2 x 16's (2 rounds)

    Sept 13th
    Daily Mobility:

    OS - Head Nods, Various Rocking, Floss Rolls, Spider Crawls, Knee to Elbow.
    Additional - Windshield wipers, T-Spine rotates, Shoulder dislocates, Armbars (16kg), Halos 2x10 (5L/5R) 16kg.
    DKB squat 2 x 5 (16s)

    A&A Snatches - 20 x 5 reps 28kg.

    I bought 'Run Strong' by Andrew Read today, I'm going to start stage 1 Jog/Walk tomorrow.
     
    damogari likes this.
  18. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    Sept 14th
    Daily Mobility/Practice:

    • OS - Head Nods, Various Rocking, Floss Rolls.
    • T-Spine-Windshield wipers, T-Spine rotates, Armbars (16kg),
    • Shoulder dislocates, Halos 2x10 (5L/5R) 16kg
    • 10 min Spider crawls (rest as needed).
    • DKB front squat 2 x 5 (16s)
    • Bent press practice - Get up to bent press (16kg)
    • Rack/Farmer Carries 2 x 16's (2 rounds)
    • Knee to Elbow
     
  19. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    Sept 15th
    • OS - Head Nods, Various Rocking, Floss Rolls, Crawls
    • T-Spine-Windshield wipers, T-Spine rotates, Armbars (16kg),
    • Shoulder dislocates, Halos 2x10 (5L/5R) 16kg
    • DKB front squat 2 x 5 (16s)
    • A&A Snatches - 20 x 5 reps 28kg.
    • Knee to Elbow
     
    damogari likes this.
  20. Stuart Elliott

    Stuart Elliott Helping Make Others Stronger

    Sept 16th
    • OS - Head Nods, Various Rocking, Floss Rolls.
    • T-Spine-Windshield wipers, T-Spine rotates, Armbars (16kg),
    • Shoulder dislocates, Halos 2x10 (5L/5R) 16kg
    • 10 min Spider crawls (rest as needed).
    • DKB front squat 2 x 5 (16s)
    • Bent press practice - Get up to bent press (16kg)
    • Rack/Farmer Carries 2 x 16's (2 rounds)
    • Knee to Elbow
    Sept 17th
    • OS
    • Aerobic Jog 1 min/walk 4 min x 6 (MAF 139)
    Today was my 1st run from Andrew reads 'Run Strong'.

    Sept 18th
    • OS - Head Nods, Various Rocking, Floss Rolls, Crawls
    • T-Spine-Windshield wipers, T-Spine rotates, Armbars (16kg),
    • Shoulder dislocates, Halos 2x10 (5L/5R) 16kg
    • DKB front squat 2 x 5 (16s)
    • A&A Snatches - 20 x 5 reps 28kg.
    • Knee to Elbow
    Sept 19th
    • OS - Head Nods, Various Rocking, Floss Rolls.
    • T-Spine-Windshield wipers, T-Spine rotates, Armbars (16kg),
    • Shoulder dislocates, Halos 2x10 (5L/5R) 16kg
    • 10 min Spider crawls (rest as needed).
    • DKB front squat 2 x 5 (16s)
    • Bent press practice - Get up to bent press (16kg)
    • Rack/Farmer Carries 2 x 16's (2 rounds)
    • Knee to Elbow
    Evening: Aerobic Jog 1 min/walk 4 min x 6 (MAF 139)
     
    Shahaf Levin likes this.

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