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Stu's training log

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Sept 20th
  • OS - Head Nods, Various Rocking, Floss Rolls
Suffering from a cold and very little sleep.

Sept 21st
  • 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
My cold felt a bit better but still not much sleep, I contemplated doing the snatches with the 24, but felt ok after the mobility work so stayed with the 28. Surprisingly the bell went up more powerfully than previous sessions, on the 18th reps I almost lost the bell over my head, just clinging on with my fingers. My HR monitor did got to 128 bpm during some of the reps, usually its around max 120 for the snatches and took longer to come back down. This could be down to my body being stressed and producing more cortisol.
 
Sept 22nd
  • 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)
  • Farmer Carries 2 x 32's (2 rounds)
  • Knee to Elbow
Sept 23rd
  • 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 24th
  • 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)
  • Knee to Elbow
  • Aerobic Jog 1 min/walk 4 min x 6 (staying below 139bpm)
 
Sept 25th
  • 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)
  • Farmer Carries 2 x 32's (2 rounds)
  • Knee to Elbow

Sept 26th

  • 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
(evening)
  • Aerobic Jog 2 min/walk 3 min x 6
Sept 27th
  • 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 - Kneeling bent press (16kg)
  • Knee to Elbow
Sept 28th

  • 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.
  • Bent press practice - Bent arm bars (16kg)
  • Knee to Elbow
Sept 29th
  • Aerobic Jog 2 min/walk 3 min x 6
 
Sept 30th

  • 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.
  • Bent press practice - Bent arm bars & Bent press (16kg)
  • Knee to Elbow
Oct 1st
  • 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 - Bent arm bars & Bent press (16kg)
  • Knee to Elbow
Oct 2nd
AM:
  • Aerobic Run 3 min/walk 2 min x 6 ( HR avg 117, max 146, MAF 139)
PM:
  • 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 - Bent arm bars & Bent press (16kg)
  • Knee to Elbow
 
Oct 3rd
  • 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.
  • Bent press practice - Bent arm bars & Bent press (16kg)
  • Knee to Elbow
Oct 4th
  • 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 Just singles 15 x 1 (each side) 24kg
  • Knee to Elbow
  • (evening) Aerobic Run 3 min/walk 2 min x 6 ( HR avg 119, max 148, MAF 139)
Oct 5th
  • OS - Head Nods, Various Rocking, Floss Rolls.
  • T-Spine-Windshield wipers, T-Spine rotates, Armbars (16kg),
  • Shoulder dislocates, Halos 2x10 (5L/5R) 16kg
  • Spider crawls .
  • DKB front squat 2 x 5 (16s)
  • Knee to Elbow
Felt tired today, unable to shift my cold .

Oct 6th
  • 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 Just singles 15 x 1 (each side) 24kg
  • Knee to Elbow
Oct 7th (HR: Ave 101 Max 126)
  • 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
Oct 8th (HR: Ave 89 Max 108)
  • 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 Just singles 15 x 1 (each side) 28kg
  • Knee to Elbow
I did the BP with the 28kg, the 24kg had felt 60-70% effort. Not ready for the 28kg yet, I was able to complete all reps but some felt more like 80-90% effort.

Oct 9th (HR: Ave 94 Max 124)
  • 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
I had planned to do a morning run but I'm still feeling the effects of the Bent press Justa singles with the 28kg. It may be because I'm not fully recovered from the cold I've had for the last weeks or so.
 
Oct 10th
  • OS - Head Nods, Various Rocking, Floss Rolls.
  • T-Spine-Windshield wipers, T-Spine rotates, Bent Armbars (16kg),
  • Shoulder dislocates, Halos 2x10 (5L/5R) 16kg
  • Spider crawls.
  • DKB front squat 2 x 5 (16s)
  • Bent press Justa singles 15 x 1 (each side) 24kg
  • Knee to Elbow
  • (evening) Aerobic Run 4 min/walk 1 min x 6 ( HR avg 130, max 168)
Bent pressing the 24kg feels much more enjoyable at the moment than the 28kg and safely around 70% effort. A few more sessions of 15 x 1 then try 25 x 1 (2 reps each side alternating).
Also enjoying the benefits of running, it's to early to see aerobic improvements but feeling much more mobile after running.
 
Stuart Elliott said:
Bent press Justa singles 15 x 1 (each side) 24kg
Click to expand...

I've been following your bent pressing lately, not that there is something wrong with what you are doing, but it is not Justa's singles. I do encourage you to follow Justa-fied bent pressing from Taming the Bent Press - great program. I stopped it because it is a bot to time consuming for me at the moment (Doing Justa's daily singles instead).
 
Stuart Elliott said:
@Shahaf Levin thanks for the clarification, you're correct its the Justa-fied programme and i'm really enjoying it.
Click to expand...

Justa-fied with KB is increasing volume. Add 2 singles each side every session, you stay at 15 . After 25 singles each sides recycle to 15 and jump a bell size (@24kg x 15 , 17 , 19 , 21 , 23 , 25 each side and than @28kg x 15 , 17 ...). Test max once a month and make sure your cycles are at 70%.

The original every other day Justa program is 15 each side while increasing load at 5 lbs. each session, but Dave Whitely did the volume modification to be applicable to KBs.

Without increasing the volume you will probably will not reap all the benefits of the programs. Huge volume at moderate load is great tool for learning the movement.
 
Shahaf Levin said:
Justa-fied with KB is increasing volume. Add 2 singles each side every session, you stay at 15 . After 25 singles each sides recycle to 15 and jump a bell size (@24kg x 15 , 17 , 19 , 21 , 23 , 25 each side and than @28kg x 15 , 17 ...). Test max once a month and make sure your cycles are at 70%.

The original every other day Justa program is 15 each side while increasing load at 5 lbs. each session, but Dave Whitely did the volume modification to be applicable to KBs.

Without increasing the volume you will probably will not reap all the benefits of the programs. Huge volume at moderate load is great tool for learning the movement.
Click to expand...
Thanks for summarising, I somehow didn't understand this even though I read the book a couple of times.
 
Oct 11th
  • 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
Oct 12th (HR: Ave 81 Max 104)
  • OS - Head Nods, Various Rocking, Floss Rolls.
  • T-Spine-Windshield wipers, T-Spine rotates, Armbars (16kg),
  • Shoulder dislocates, Halos 2x10 (5L/5R) 16kg
  • Spider crawls.
  • DKB front squat 2 x 5 (16s)
  • Bent press Just singles 15 x 1 (each side) 28kg
  • Knee to Elbow
Oct 13th
  • 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. (35 mins HR:Ave 95/Max119)
  • Knee to Elbow
Oct 14th (HR: Ave 82 Max 115)
  • OS - Head Nods, Various Rocking, Floss Rolls.
  • T-Spine rotates,
  • Bent Armbars (16kg),
  • Shoulder dislocates, Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
  • Bent press Just singles 17 x 1 (each side) 28kg
  • Knee to Elbow
Thanks to @Shahaf Levin for pointing me in the right direction with + 2 reps per side.

Oct 15th
Aerobic Run 4 min/walk 1 min x 6 ( HR avg 118, max 145)
 
Oct 16th
Morning -
  • OS - Head Nods, Various Rocking, Floss Rolls.
  • T-Spine rotates,
  • Shoulder dislocates,
  • Spider Crawls 10m (resting as needed)
  • Knee to Elbow
Evening - (53mins HR avg 81 Max 97)
  • Bent arm bars
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
  • T-Spine rotates,
  • Bent press Just singles 19 x 1 (each side) 28kg
Feeling a twinge in my right side when coming up from the BP with KB in my right hand. Something not right, may hold of BP until I can visit a SF coach.

Oct 17th
Morning
  • OS - Head Nods, Various Rocking,
  • 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. (40 mins HR:Ave 91/Max 113)
 
Stuart Elliott said:
Feeling a twinge in my right side when coming up from the BP with KB in my right hand. Something not right, may hold of BP until I can visit a SF coach.
Click to expand...

Where exactly do you feel it? Try to put more emphasis to pressure breathing and keeping tension during the bend, than "re-pressurize" and concentrate on performing the recovery phase by wedging your hips under the bell. It might require you to drop the hips lower than they are at the end of the bend. Dave Whitley discusses this in Taming...

And of course, as you said, if you can't solve it stop BtP until you can work with a trusted coach.
 
@Shahaf Levin On the right side of my lumbar spine, it started to happen going from side bend with KB in my right hand to verticle.

Just reading the book again, I think I was more bending back up rather than wedging in the last few reps on my right side. I'll focus on this and see what happens .

By the way thanks for your input, really appreciate you taking the time to help .
 
Last edited:
Oct 18th
Morning
  • Bent arm bars
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
  • T-Spine rotates,
  • Bent press Just singles 21 x 1 (each side) 28kg
Made sure I wedged under the bell, no more niggle in my right side.:)
Limited for time today so no OS .

Evening
Aerobic Run 6 min/walk 4 min x 3 ( HR avg 120, max 155)

Stretching - QL, Rib pulls, Brettzel,
 
Oct 19th
My daughter was awake most of the night, so not much sleep.
Also feeling fatigued from the Justaifed BP volume yesterday, trying to fit this much volume in around work/family life isn't easy. I rushed the session a bit to fit in all 42 reps. I'll consider following the Bent & Sinister programme instead.

Just OS and some stretching.


Oct 20th
Morning
  • OS - Head Nods, Various Rocking,
  • 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. (37 mins HR:Ave 104/Max 127)
Still feeling the effects of the Justafied BP volume, definitely switching to Bent & Sinister (alternating swings/A&A snatches).
 
Stuart Elliott said:
Still feeling the effects of the Justafied BP volume, definitely switching to Bent & Sinister (alternating swings/A&A snatches).
Click to expand...

One of the keys to Justa's routines (all of them) is to stay in the 70%-80% target zone, and always start cycles at 70%. If your 1RM is less than 40kg then 28kg is to heavy for the first cycle.

But regardless I know what you are talking about... When I had allot of time to follow the every-other-day protocol it was amazing, but once you start rushing the sessions it gets taxing. I did the same thing you suggest and switched to Bent & Sinister at the time.
 
Oct 21st - My son's 9th birthday, no practice.

Oct 22nd
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • A&A Snatches - 20 x 5 reps 28kg.
  • Bent press - 24 kg 5 x 1 each side
Evening
  • Aerobic Run 6 min/walk 4 min x 3

Oct 23rd
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • Swings - 10 x 10 reps 32kg.
  • Bent press - 24 kg 6 x 1 each side

Oct 24th
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • A&A Snatches - 20 x 5 reps 28kg.
  • Bent press - 24 kg 7 x 1 each side

Oct 25th
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • Swings - 10 x 10 reps 32kg.
  • Bent press - 24 kg 8 x 1 each side
Evening
  • Aerobic Run 7 min/walk 3 min x 3


Oct 26th
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • A&A Snatches - 20 x 5 reps 28kg.
  • Bent press - 24 kg 9 x 1 each side

Oct 27th
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • Swings - 10 x 10 reps 32kg.
  • Bent press - 24 kg 10 x 1 each side
Evening
  • Aerobic Run 7 min/walk 3 min x 3

Oct 28th
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • A&A Snatches - 20 x 5 reps 28kg.
  • Bent press - 24 kg 10 x 1 each side

Oct 29th
Morning:
OS

Evening
  • Aerobic Run 7 min/walk 3 min x 3
Diet - After reading the @Snowmans leaflet I'm started Morning fasting again. After a week I feel more alert at work and look leaner. have to be careful with fasting as it can work too well for me. A couple of years ago followed Marks daily apple (really worked for me), I then experimented with Lean gains which lead me to look very gaunt. Friends and family were asking if I was anorexic, I wasn't. After having non stop cold hands and feet I stopped fasting. So this time around I'm a bit wiser and looking out for those signs again, but so far so good.

Bent and Sinister - Back to daily clocking in and feels good.
 
Oct 30th
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • Swings - 10 x 10 reps 32kg. (17 mins, HR: ave 99, max 118. cal 107)
  • Bent press - 28 kg 5 x 1 each side

Oct 31st
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • A&A Snatches - 20 x 5 reps 28kg.(34 mins, HR: ave 107, max 129. 255 cal)
  • Bent press - 28 kg 5 x 1 each side
Interesting cal burned difference between Snatches and Swings of the same volume , but snatches spread over double the time period of swings.
 
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