Stu's training log

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

  1. Shahaf Levin

    Shahaf Levin Quadruple-Digit Post Count

    I wonder what your thoughts are on the long time under tension in the doubles
     
  2. Stuart Elliott

    Stuart Elliott More than 500 posts

    It's an interesting question. I'm a fan of building dense muscle through TUT rather than pumping the muscle, also multiple reps of the BtP per side seems the make the move more fluid than singles.
    I followed pavel RSAS for 6 months and tried to keep to his btp rep scheme (2 or 3 reps) when switching to A&A snatches, but I find I have to switch to singles if doing high number of repeats (26+) or snatching with the next bell size up.
    All in all I find double rep btp strengthens the whole body and can add hypertrophy. It feels like a press (especially the negative) and carry combined, not to mention the movement benefit.
     
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  3. Stuart Elliott

    Stuart Elliott More than 500 posts

    January 2nd
    Morning-
    OS resets
    A+A snatches: 20 x 5 repeats 32kg

    Evening -
    Mace: 360s practise
    DKBFSQ 3x5 (pair 24kg)
    Bent Press
    5x2 (L&R) 32k
     
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  4. Stuart Elliott

    Stuart Elliott More than 500 posts

    January 3rd
    Morning-
    OS resets
    Evening:
    40 min easy run

    January 4th
    Morning-
    OS resets
    Mace: 360s practise
    Bent Press
    4x2 (L&R) 32k
     
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  5. Stuart Elliott

    Stuart Elliott More than 500 posts

    January 5th
    Mace
    360s practise 5kg.
    DKBFSQ 3x5 (pair 24kg)
    A+A snatches: 20 x 5 repeats 32kg

    I'm ready to increase snatch repeats from next week, my hands aren't tearing as they were with the 32kg.
    Also really enjoying the mace practise, 3 to 5 repeats of 5 - 10 360s each side, stopping and changing hands position on each switch. Feeling stronger in my upper back and shoulders feel more fluid.
     
    Last edited: Jan 7, 2019
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  6. Shahaf Levin

    Shahaf Levin Quadruple-Digit Post Count

    Gada/mace/club work are definitely shoulder liquefiers.

    Try and learn to switch while swinging. Since there are no stops it makes you learn to relax more and be more fluid, otherwise fatigue sets in early.
     
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  7. Stuart Elliott

    Stuart Elliott More than 500 posts

    Will do. I'm going by feel at moment, I need to brush up on the link you sent over.
     
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  8. Stuart Elliott

    Stuart Elliott More than 500 posts

    January 6th
    Afternoon -
    OS resets
    Mace: 360s practise
    Bent Press
    5x2 (L&R) 32k

    January 7th
    Morning -
    OS resets
    Mace: 360s practise
    Bent Press
    4x2 (L&R) 32k

    Was hoping to get an A&A snatch session in tonight but worked late.
     
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  9. Stuart Elliott

    Stuart Elliott More than 500 posts

    January 8th
    Morning -
    OS resets
    Mace: 360s practise 4 x 1min each direction switching grip once.
    DKBFSQ 3x5 (pair 24kg)
    Bent Press
    5x2 (L&R) 32k

    Evening:
    A+A snatches: 20 x 5 repeats 32kg
     
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  10. Stuart Elliott

    Stuart Elliott More than 500 posts

    January 9th
    Morning -
    OS resets
    Mace: 360s practise 4 x 1min each direction switching grip once.

    Evening:
    1 hour Easy pace run
     
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  11. Stuart Elliott

    Stuart Elliott More than 500 posts

    January 10th
    Morning -
    OS resets
    Mace: 360s practise
    DKBFSQ 3x5 (pair 24kg)
    Bent Press 6x2 (L&R) 32k

    Evening
    1st pre season cricket training session.

    January 11th
    Morning -
    OS resets
    Mace: 360s practise

    January 12th
    Evening -
    OS resets
    Mace: 360s practise
    DKBFSQ 3x5 (pair 24kg)
    A+A snatches: 16
    x 5 repeats 32kg
    Bent Press 3x2 (L&R) 32k

    I ripped a calluse on my left hand in my last A&A session, it's pretty much healed but took this session easy. My calluse felt ok, but started to stretch a bit on the 15 repeat so stopped after the 16th repeat (rh).
    I hadn't ripped calluses till this point. I checked my technique and concentrated on dropping the bell closer to my body, this helped. I need to be more conscious of my technique with the 32kg.
    Only managed 1 run this week. Will aim for 3 next week.
    Also started eating more, noticed my hands are feeling colder more often, I had a previous experience of this when fasting. Upping my food intake seemed to fix it.
     
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  12. Stuart Elliott

    Stuart Elliott More than 500 posts

    January 14th
    Morning:
    OS resets
    Mace: 360s practise

    Evening -
    Mace: 360s practise
    DKBFSQ 3x5 (pair 24kg)
    A+A snatches: 20 x 5 repeats 32kg
    Bent Press: Mcllroy program 2 × 1 each side 32kg (4 reps)...thanks to @Shahaf Levin
     
  13. Stuart Elliott

    Stuart Elliott More than 500 posts

    January 15th
    Afternoon:
    OS resets
    Mace: 360s practise
    Bent Press: 3 × 1 each side (L&R) 32kg

    Evening:
    Easy pace run 45 mins.
     
  14. Stuart Elliott

    Stuart Elliott More than 500 posts

    January 16th
    Morning:
    OS resets
    Mace: 360s practise

    Evening:
    Indoor Cricket match.

    January 17th
    Morning:
    OS resets
    Mace: 360s practise

    Evening
    Mace: 360s practise
    DKBFSQ 3x5 (pair 24kg)
    Bent Press: 4 × 1 each side (L&R) 32kg


    January 18th
    Morning:
    OS resets
    Mace: 360s & 10 to 2 practise

    Evening:
    Mace: 360s practise
    DKBFSQ 3x5 (pair 24kg)
    A+A snatches: 20 x 5 repeats 32kg
    Bent Press: 5 × 1 each side 32kg (10 reps).

    January 19th

    Afternoon:
    Mace: 20 mins 360 and 10 to 2 practise
    Bent Press: 6 × 1 each side (L&R) 32kg (12 reps)
     
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  15. Stuart Elliott

    Stuart Elliott More than 500 posts

    January 21st
    Morning:
    OS resets

    Evening:
    Mace: 360s practise
    Mcilroy DKBFSQ(pair 24s): 2x2
    A+A snatches 32kg: 12 x 5 repeats
    Mcilroy Bent Press 32kg : 2 × 2 each side (4 reps).

    Felt tired today after a few nights broken sleep, due to my daughter being sick.
    My snatch form started to suffer to stopped after 12 repeats.
    2nd week of Mcilroy bent presses and now first session of Mcilroy squat prog.

    Weight Justa Minute! by Paul McIlroy - The Amazing12
     
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  16. Shahaf Levin

    Shahaf Levin Quadruple-Digit Post Count

    When I adapted the Bench A routine to bent press I started like you. Than I saw in week 3 that doing sets of 3 each side was a huge volume so I re-adapted to: week 2 - alternating singles and double, week 3 - doubles and week 4 - alternating triples and double and got the same weekly NL as the bench routine.

    Just my 2 cents, of course YMMV
     
  17. Stuart Elliott

    Stuart Elliott More than 500 posts

    January 23rd
    Evening:
    Mace: 30 mins 360s and 10 to 2 practise
    Mcilroy DKBFSQ(pair 24s): 3x2
    Mcilroy Bent Press 32kg : 3× 2 each side (6 reps).

    @Shahaf Levin thanks for the feedback. I'll keep a check on how I'm feeling and tailor as you have done.
     
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  18. Stuart Elliott

    Stuart Elliott More than 500 posts

    January 24th
    Morning:
    OS resets

    Mid Morning:
    Mace
    : 360s , 10 to 2 practise
    Mcilroy DKBFSQ(pair 24s): 4 x 2
    A+A snatches 32kg: 20 x 5 repeats

    Afternoon:
    Mace: 360, 10 to 2 just warm up.
    Mcilroy Bent Press 32kg : 4 × 2 each side L&R.
     
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  19. Stuart Elliott

    Stuart Elliott More than 500 posts

    January 25th
    Morning:
    OS resets
    Mace
    : 360s , 10 to 2 practise
    Mcilroy DKBFSQ(pair 24s): 5 x 2
    Mcilroy Bent Press 32kg : 5 × 2 each side L&R.

    I've been practising mace swings (5kg) for a couple of weeks now. I'm currently doing 5 x 360s each side then swapping hand position and repeating. I repeat this 3 or 5 times. I then do 10 to 2s x 10 then switch hands and repeat. I do this 3 or 4 times. I'm usually spending around 15-20 minutes easy practise.
    This practise has no negative impact on my current sessions, the benefits are increased size and fluidity around the shoulders and arms and something going on in the chest area, but not noticeable size. My upper back has had the biggest benefit, it feels much stronger and more dense. The mace swings seem to compliment snatches and bent presses.
    I'm looking forward to nailing the technique then put a programme into practise.
     
    Last edited: Jan 29, 2019
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  20. Shahaf Levin

    Shahaf Levin Quadruple-Digit Post Count

    I completely forgot about that one... In the beginning I felt something going on around the lateral upper part of the pecs... I don't remember exactly if was just adaptation or went away when I started having more fluidity.
     
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