@Stuart Elliott Yes, or here, or in my log - all good. Thank you!
Stu's training log
- Thread starter Stuart Elliott
- Start date
- Status
Stuart Elliott
Level 6 Valued Member
April 24th Royal S&S - 2nd cycle
- snatches - Low volume session: 4x24 kg, 4x24 kg, 4x24 kg, 4x28 kg, 4x24 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
(HR ave 98, max 113, cal 57)
- bent presses - Medium volume session:2x24 kg, 2x24kg, 2x24 kg, 2x24 kg, 2x28 kg, 2x24 kg, 2x24 kg, always left and right, rest (= 1 set), 7 sets each hand, 14 sets total
@Pavel Macek: My RSAS 1st Cycle
Info:
Age 42, family, long work commute (3hr each day).
Kettlebell - 24kg
Cycle duration - 1 calendar month
Time of day Trained -5am
Diet - 3 meals a day (typically Beakfast 3 eggs/3 bacon, 2 toast coffee; Lunch some meat/fish with rice, past or bread; Dinner protein/vegetables/carbs followed by fruit)
Approach - Conservatively started with the 24kb to get a feel for the programme. Before starting RSAS I had been practicing the the Bent Press using the S&S template and then the Justa-fied program with 32kg. Along side I've been practising A&A snatches with 28/32kg.
S&S - 40kg working KB,
Press 32kg working KB (max 36kg I guess)
RSAS Results
Strength - I feel I have more strength in my lats, upper back, shoulders and my core is super rock solid, but I generally feel much stronger all over my body. Previously 32kg was my max Bent Press, after the 1st cycle (24kg) I comfortably Bent Pressed 40kg for a single each side yesterday. I also picked up 2x24's for some Front Squats today, these felt very light and my core stayed straight upright as i sat in the squat, I haven't done these for a while and never this correct!
Power - My snatches felt increasingly more powerful and although I have no measurement of power, I feel like I want to sprint everywhere!
Hypertrophy - Even using only the 24kg, I have significant increase in size in my shoulders, lats and biceps, as I mentioned my core is rock solid. I have some hypertrophy in the chest, this is more like a plate of muscle than a bulging chest (which i'm happy with).
Mobility - This has been my biggest benefit (even more than strength), my mobility has never been so good, not even when doing S&S. The Bent Press has completely loosened my T-Spine and I can touch the floor with my hands, with straight legs, I think I was probably 3 years old the last time I did that and my neck/shoulders feel great.
Summary:
RSAS is a great whole body strength/power endurance/mobility/ programme. The waving works really well building up to 3 reps is the secret to my strength gains even with a 24kg (time under load). I'm really excited to see how my strength/mobility improves as I work through the heavier weights, I also suspect as the weights increase I'll see more hypertrophy in my quads and hamstrings. Is there a better all round strength gainer than the bent press?...... Thank you Pavel, you have created great program!
April 25th
OS
DBFS 3x3 (24kgs)
- snatches - Low volume session: 4x24 kg, 4x24 kg, 4x24 kg, 4x28 kg, 4x24 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
(HR ave 98, max 113, cal 57)
- bent presses - Medium volume session:2x24 kg, 2x24kg, 2x24 kg, 2x24 kg, 2x28 kg, 2x24 kg, 2x24 kg, always left and right, rest (= 1 set), 7 sets each hand, 14 sets total
@Pavel Macek: My RSAS 1st Cycle
Info:
Age 42, family, long work commute (3hr each day).
Kettlebell - 24kg
Cycle duration - 1 calendar month
Time of day Trained -5am
Diet - 3 meals a day (typically Beakfast 3 eggs/3 bacon, 2 toast coffee; Lunch some meat/fish with rice, past or bread; Dinner protein/vegetables/carbs followed by fruit)
Approach - Conservatively started with the 24kb to get a feel for the programme. Before starting RSAS I had been practicing the the Bent Press using the S&S template and then the Justa-fied program with 32kg. Along side I've been practising A&A snatches with 28/32kg.
S&S - 40kg working KB,
Press 32kg working KB (max 36kg I guess)
RSAS Results
Strength - I feel I have more strength in my lats, upper back, shoulders and my core is super rock solid, but I generally feel much stronger all over my body. Previously 32kg was my max Bent Press, after the 1st cycle (24kg) I comfortably Bent Pressed 40kg for a single each side yesterday. I also picked up 2x24's for some Front Squats today, these felt very light and my core stayed straight upright as i sat in the squat, I haven't done these for a while and never this correct!
Power - My snatches felt increasingly more powerful and although I have no measurement of power, I feel like I want to sprint everywhere!
Hypertrophy - Even using only the 24kg, I have significant increase in size in my shoulders, lats and biceps, as I mentioned my core is rock solid. I have some hypertrophy in the chest, this is more like a plate of muscle than a bulging chest (which i'm happy with).
Mobility - This has been my biggest benefit (even more than strength), my mobility has never been so good, not even when doing S&S. The Bent Press has completely loosened my T-Spine and I can touch the floor with my hands, with straight legs, I think I was probably 3 years old the last time I did that and my neck/shoulders feel great.
Summary:
RSAS is a great whole body strength/power endurance/mobility/ programme. The waving works really well building up to 3 reps is the secret to my strength gains even with a 24kg (time under load). I'm really excited to see how my strength/mobility improves as I work through the heavier weights, I also suspect as the weights increase I'll see more hypertrophy in my quads and hamstrings. Is there a better all round strength gainer than the bent press?...... Thank you Pavel, you have created great program!
April 25th
OS
DBFS 3x3 (24kgs)
@Stuart Elliott Excellent! Thank you for your feedback!
Stuart Elliott
Level 6 Valued Member
April 26th Royal S&S - 2nd cycle
- snatches - High volume session: 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg,4x24 kg, 4x28 kg, 4x28 kg, 4x24 kg, 4x24 kg, 4x24 kgTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
(HR ave 112, max 133, cal 166)
- bent presses - High volume session:2x24 kg, 2x24kg, 2x24 kg, 2x24 kg, 2x24 kg 2x28 kg, 2x28 kg, 2x24 kg, 2x24 kg,2x24 kg, always left and right, rest (= 1 set), 10 sets each hand, 20 sets total
April 27th
OS - Had a cold last few days so took it easy.
April 28th Royal S&S - 2nd cycle
- snatches - Medium volume session: 4x24 kg, 4x24 kg,4x24 kg,4x28 kg ,4x28 kg, 4x28 kg, 4x24 kg, OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 98, max 113, cal 57)
- bent presses - Low volume session:2x24 kg, 2x24 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x24 kg, 2x24 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
Due to my cold on Friday I did an RSAS session on Sat 27th , a few hours before my cricket match. I usually like to do a KB session the day before a match not on the day. But doing RSAS on the day seemed to get my body in a more prepared state for my match, I felt more athletic and stronger. I'll continue to try this with the low volume session over the next few weeks, I'm not sure doing heavy sessions would give the same effect.
To achieve this I may have to plan my waving rather than rolling a dice e.g Sunday Medium/High, Tuesday High/Medium, Thursday High/High, Saturday Low/Low.
@Pavel Macek what are your thoughts on my plan above and also the benefits I found of doing RSAS prior to my cricket match (loosely like baseball). Do you think the benefits I obtained (power/mobility) are due to the particular type of exercises i.e. lowish volume snatch and BP, maybe the same results wouldn't be obtained for higher volume and a different exercise say the DBKB press? I also ate a lot after my RSAS session i.e. 3 egg on toast, bananas, and Chicken/Pasta in a 4 hour period between the RSAS and my cricket match.
- snatches - High volume session: 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg,4x24 kg, 4x28 kg, 4x28 kg, 4x24 kg, 4x24 kg, 4x24 kgTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
(HR ave 112, max 133, cal 166)
- bent presses - High volume session:2x24 kg, 2x24kg, 2x24 kg, 2x24 kg, 2x24 kg 2x28 kg, 2x28 kg, 2x24 kg, 2x24 kg,2x24 kg, always left and right, rest (= 1 set), 10 sets each hand, 20 sets total
April 27th
OS - Had a cold last few days so took it easy.
April 28th Royal S&S - 2nd cycle
- snatches - Medium volume session: 4x24 kg, 4x24 kg,4x24 kg,4x28 kg ,4x28 kg, 4x28 kg, 4x24 kg, OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 98, max 113, cal 57)
- bent presses - Low volume session:2x24 kg, 2x24 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x24 kg, 2x24 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
Due to my cold on Friday I did an RSAS session on Sat 27th , a few hours before my cricket match. I usually like to do a KB session the day before a match not on the day. But doing RSAS on the day seemed to get my body in a more prepared state for my match, I felt more athletic and stronger. I'll continue to try this with the low volume session over the next few weeks, I'm not sure doing heavy sessions would give the same effect.
To achieve this I may have to plan my waving rather than rolling a dice e.g Sunday Medium/High, Tuesday High/Medium, Thursday High/High, Saturday Low/Low.
@Pavel Macek what are your thoughts on my plan above and also the benefits I found of doing RSAS prior to my cricket match (loosely like baseball). Do you think the benefits I obtained (power/mobility) are due to the particular type of exercises i.e. lowish volume snatch and BP, maybe the same results wouldn't be obtained for higher volume and a different exercise say the DBKB press? I also ate a lot after my RSAS session i.e. 3 egg on toast, bananas, and Chicken/Pasta in a 4 hour period between the RSAS and my cricket match.
Low volume of RSAS = tonic effect.
Stuart Elliott
Level 6 Valued Member
April 29th Royal S&S - 2nd cycle
- move prep 3 rounds: 16 kg - armbar to Bent armbar, Hack squat - 5x
Snatches- Heavy volume session: 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x28kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg ,4×24 kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
(HR ave 112, max 130, cal 157)
- bent presses - Heavy volume session:: 2x24 kg, 2x24 kg, 2x24kg, 2x24 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg,2x24 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
April 30th
OS
DKB FSQ 5,3,2 (2×24kg)
May 1st Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Hack squat - 5x.
snatches - Low volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
(HR ave 110, max 131, cal 85)
- bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
- move prep 3 rounds: 16 kg - armbar to Bent armbar, Hack squat - 5x
Snatches- Heavy volume session: 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x28kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg ,4×24 kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
(HR ave 112, max 130, cal 157)
- bent presses - Heavy volume session:: 2x24 kg, 2x24 kg, 2x24kg, 2x24 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg,2x24 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
April 30th
OS
DKB FSQ 5,3,2 (2×24kg)
May 1st Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Hack squat - 5x.
snatches - Low volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
(HR ave 110, max 131, cal 85)
- bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
Last edited:
Stuart Elliott
Level 6 Valued Member
May 2nd -OS
May 3rd Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Hack squat - 5x.
Snatches- Medium volume session: 4x24 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 106, max 120, cal 98)
- bent presses - Medium volume session:: 2x24 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg,2x28 kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.
May 3rd Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Hack squat - 5x.
Snatches- Medium volume session: 4x24 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 106, max 120, cal 98)
- bent presses - Medium volume session:: 2x24 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg,2x28 kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.
Stuart Elliott
Level 6 Valued Member
May 4th
OS
DKB FSQ 5+5 (2×24kg)
May 5th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Hack squat - 5x.
snatches - Low volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
(HR ave 107, max 123, cal 72)
- bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
May 7th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet Squat- 5x32kg.
Snatches- Medium volume session: 4x24 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 116, max 130, cal 122)
- bent presses - Heavy volume session:: 2x24 kg, 2x24 kg, 2x24kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg,2x24 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
OS
DKB FSQ 5+5 (2×24kg)
May 5th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Hack squat - 5x.
snatches - Low volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
(HR ave 107, max 123, cal 72)
- bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
May 7th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet Squat- 5x32kg.
Snatches- Medium volume session: 4x24 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 116, max 130, cal 122)
- bent presses - Heavy volume session:: 2x24 kg, 2x24 kg, 2x24kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg,2x24 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
Stuart Elliott
Level 6 Valued Member
May 8th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet Squat- 5x32kg.
Snatches- Heavy volume session: 4x24 kg, 4x24 kg, 4x24 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg ,4×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
(HR ave 107, max 127, cal 141)
- bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet Squat- 5x32kg.
Snatches- Heavy volume session: 4x24 kg, 4x24 kg, 4x24 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg ,4×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
(HR ave 107, max 127, cal 141)
- bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
Stuart Elliott
Level 6 Valued Member
May 9th OS
May 10th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet Squat- 5x32kg.
Snatches- Medium volume session: 4x28 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg ,4×28kgOTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 108, max 123, cal 109)
- bent presses - Heavy volume session:: 2x28 kg, 2x28 kg, 2x28kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg,2x28 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
May 10th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet Squat- 5x32kg.
Snatches- Medium volume session: 4x28 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg ,4×28kgOTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 108, max 123, cal 109)
- bent presses - Heavy volume session:: 2x28 kg, 2x28 kg, 2x28kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg,2x28 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
Stuart Elliott
Level 6 Valued Member
I've been laid low with a stomach bug for the last week, today was the 1st day I felt ready to pick up the bells. Just and easy Low/Low session to get back into RSAS.
May 18th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
snatches - Low volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
(HR ave 118, max 136, cal 95)
- bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
May 18th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
snatches - Low volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
(HR ave 118, max 136, cal 95)
- bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
Stuart Elliott
Level 6 Valued Member
May 21st Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
Snatches- Heavy volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg ,4×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
- bent presses - Medium volume session: 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg,2x28 kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
Snatches- Heavy volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg ,4×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
- bent presses - Medium volume session: 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg,2x28 kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.
Last edited:
Stuart Elliott
Level 6 Valued Member
May 23rd Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
Snatches- Medium volume session: 4x28 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg, 6x28 kg, 4x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 108, max 123, cal 109)
- bent presses - Heavy volume session: 2x28 kg, 2x28 kg, 2x28kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28kg,2x28 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
Snatches- Medium volume session: 4x28 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg, 6x28 kg, 4x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 108, max 123, cal 109)
- bent presses - Heavy volume session: 2x28 kg, 2x28 kg, 2x28kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28kg,2x28 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
Stuart Elliott
Level 6 Valued Member
May 25th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
snatches - Low volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
snatches - Low volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
Stuart Elliott
Level 6 Valued Member
May 28th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
Snatches- Heavy volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg ,4×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
- bent presses - Medium volume session: 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg,2x28 kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
Snatches- Heavy volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg ,4×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
- bent presses - Medium volume session: 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg,2x28 kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.
Stuart Elliott
Level 6 Valued Member
May 30th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
Snatches- Medium volume session: 4x28 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg,4x28 kg, 4x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
I'm still not fully recovered from my illness 2 weeks ago. I can feel my strength and energy starting to return, but not fully back to normal. Keeping reps at 4 and 2 respectively until fully recovered.
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
Snatches- Medium volume session: 4x28 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg,4x28 kg, 4x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
I'm still not fully recovered from my illness 2 weeks ago. I can feel my strength and energy starting to return, but not fully back to normal. Keeping reps at 4 and 2 respectively until fully recovered.
Stuart Elliott
Level 6 Valued Member
June 1st Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
snatches - Low volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
2nd low BtP session in succession due to still recovering from an illness I had. S/b back to normal from next week.
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
snatches - Low volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
2nd low BtP session in succession due to still recovering from an illness I had. S/b back to normal from next week.
Stuart Elliott
Level 6 Valued Member
June 4th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
Snatches- Heavy volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28kg, 6x28 kg, 4x28 kg, 4x28 kg, 4x28 kg ,4×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
- bent presses - Medium volume session: 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 3x28 kg, 2x28 kg,2x28 kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
Snatches- Heavy volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28kg, 6x28 kg, 4x28 kg, 4x28 kg, 4x28 kg ,4×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
- bent presses - Medium volume session: 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 3x28 kg, 2x28 kg,2x28 kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.
Stuart Elliott
Level 6 Valued Member
June 6th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
Snatches- Medium volume session: 4x28 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg,6x28 kg, 4x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
bent presses - Heavy volume session: 2x28 kg, 2x28 kg, 2x28kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 3x28 kg, 2x28kg,2x28 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
Snatches- Medium volume session: 4x28 kg, 4x28 kg, 4x28kg, 4x28 kg, 4x28 kg,6x28 kg, 4x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
bent presses - Heavy volume session: 2x28 kg, 2x28 kg, 2x28kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 3x28 kg, 2x28kg,2x28 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
Stuart Elliott
Level 6 Valued Member
June 8th Royal S&S - 2nd cycle
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
snatches - Low volume session: 4x28 kg, 4x28 kg, 4x28 kg, 6x28 kg, 6x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 3x28 kg, 3x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.
snatches - Low volume session: 4x28 kg, 4x28 kg, 4x28 kg, 6x28 kg, 6x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - Low volume session:2x28 kg, 2x28 kg, 2x28 kg, 3x28 kg, 3x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
- Status