Stu's training log

Stuart Elliott

Level 6 Valued Member
I wonder what your thoughts are on the long time under tension in the doubles
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.
 

Stuart Elliott

Level 6 Valued Member
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.
 
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Stuart Elliott

Level 6 Valued Member
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.
 

Stuart Elliott

Level 6 Valued Member
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.
 

Stuart Elliott

Level 6 Valued Member
January 15th
Afternoon:
OS resets
Mace: 360s practise
Bent Press: 3 × 1 each side (L&R) 32kg

Evening:
Easy pace run 45 mins.
 

Stuart Elliott

Level 6 Valued Member
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)
 

Stuart Elliott

Level 6 Valued Member
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
 

Shahaf Levin

Level 5 Valued Member
2nd week of Mcilroy bent presses and now first session of Mcilroy squat prog.
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
 

Stuart Elliott

Level 6 Valued Member
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.
 

Stuart Elliott

Level 6 Valued Member
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.
 

Stuart Elliott

Level 6 Valued Member
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.
 
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