Stu's training log

Stuart Elliott

Level 6 Valued Member
You're doing it for a long time, have you considered starting incorporating some one armed swings? These teach allot since you can't really pull the mace back in with you arms if you under-swing, or stop the mace if you over-swing. You also have to align thing perfectly because you can't correct the balance with the arms either. Actually you can do all this, but it is very hard with a one-handed grip and it's much easier the actually learn to wings better :) The one handed grip make the swings very self-limiting.
I hadn't looked into 1 arm swings, but I will. I've been mostly using the mace swings as a morning mobility exercise, keeping the shoulders lubricated.
 

Stuart Elliott

Level 6 Valued Member
June 3rd
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.

Evening:
RSAS -
Prep - DBKBFSQ 3,3,3 (24s)
Snatches: medium - 14 x 4 (L&R) 32kg
Bent Press: medium - 4 x 2 (L&R) 32kg
Had intended to fo 7 x 2 btp but was feeling really tired throughout the session, my technique started to wain at 4 repeats so I called a halt to the session.
My daughter has been waking up through the night for the last few days which has added to my tiredness .
 

Stuart Elliott

Level 6 Valued Member
June 4th
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous

Evening:
Prep - DBKBFSQ 3,3,3 (24s)
C&J: low - 10 x 2 (L&R) 32kg
Bent Press: low- 5 x 2 (L&R) 32kg

Still feeling tired, rest day tomorrow.
 

Stuart Elliott

Level 6 Valued Member
June 6th
Morning:
OS
Mace 5kg:
1 handed 360 practise

Evening:
DBKBFSQ 5,3,2 (24s)
Cook drill L,R,L,R 16kg

June 7th

Morning:
OS
Mace 5kg:
1 handed 360 practise
RSAS -
Prep - DBKBFSQ 5,5 (24s)
Snatches: high - 20 x 4 (L&R) 32kg
Bent Press: low - 5 x 2 (L&R) 32kg

Felt unusually tired this week.
So no RSAS on the 6th, did cook drill instead. Forgot how good this makes the body feel, going to keep it in my sessions.

@Shahaf Levin thanks for prompting me to try 1 arm mace swings. I was comfortable with 2 hand and not really looking to progress, but glad I did!
1 arm mace swing are a different beast , they really test your stability with the mace. I managed 5 swings each arm for several repeats on Thursday, but today felt comfortable enough to do 10 swings each arm today for repeats with rests. My shoulders felt amazing after and my arms, back, shoulders and chest had a strength sessions through stabilising the mace 1 handed. A keeper!
 

Stuart Elliott

Level 6 Valued Member
June 10th
Morning:
OS
Mace 5kg:
1 handed 360 practise

Evening:
RSAS -
Prep - DBKBFSQ 3,3,3 (24s)
Snatches: medium - 12 x 4, 2x6 (L&R) 32kg
Bent Press: medium - 7 x 2 (L&R) 32kg
 

Stuart Elliott

Level 6 Valued Member
June 11th
Morning:
OS
Mace 5kg:
1 handed 360 practise

Evening:
DBKBFSQ 5,3,2 (24s)
Farmers carry- 32+40kg kb alternating sides 4 x.
Cook Drill - 16kg R,L,R,L.
 

Stuart Elliott

Level 6 Valued Member
June 12th
Morning:
OS
Mace 5kg:
1 handed 360 practise

Evening:
RSAS -
Prep - DBKBFSQ 5,5 (24s)
Snatches: low - 10 x 4 (L&R) 32kg
Bent Press: low - 5 x 2 (L&R) 32kg

Felt really tired again during this session. I've cut RSAS back to 3 sessions this week.
I think some interrupted sleep, stress at work and poor weather are the reason for my tiredness. I've started to taking vitamin d again.
 

Stuart Elliott

Level 6 Valued Member
June 13th
Morning:
OS
Mace 5kg:
1 handed 360 practise
Cook Drill - 16kg R,L,R,L.

June 14th
Morning:
OS
Mace 5kg:
1 handed 360 practise

Evening:
RSAS -
Prep - DBKBFSQ 5,3,2 (24s)
Snatches: high - 20 x 4(L&R) 32kg
Bent Press: low - 5 x 2 (L&R) 32kg

June 18th
Morning:
OS
Mace 5kg:
1 handed 360 practise
Cook Drill - 16kg R,L,R,L.

Evening:
DBKBFSQ 5,5 (24s)


June 19th
Morning:
OS
Mace 5kg:
1 handed 360 practise

Evening:
RSAS -
Prep - DBKBFSQ 5,3,2 (24s)
Snatches: high - 20 x 4(L&R) 32kg
Bent Press: low - 5 x 2 (L&R) 32kg

June 20th
Morning:
OS
Mace 5kg:
1 handed 360 practise
Cook Drill - 16kg R,L,R,L.
Farmers carry- 32+40kg kb alternating sides x 6.

Evening:
RSAS -
Prep - DBKBFSQ 5,3,2 (24s)
Snatches: medium - 14 x 4(L&R) 32kg
Bent Press: low - 5 x 2 (L&R) 32kg
 

Stuart Elliott

Level 6 Valued Member
I haven't posted for a while but my practise has continued as is.

I feel like my progress in RSAS has stalled a little so I'm going to take a break, but continue with A+A snatches and add A+A double kb cleans. I'll also continue to practise the bent press but less structured and add in some one arm military and bottom up presses (same but different). I'll retain almost daily squats and mace swings and OS.
 

Stuart Elliott

Level 6 Valued Member
July 16th
Morning:
OS

Evening:
Mace 5kg: 1 handed 360 practise
DBKBFSQ 3x3 (24s)
A+A DKB Cleans (2×24) 15 x 5 repeats
 
Last edited:

Stuart Elliott

Level 6 Valued Member
July 17th
Morning:
OS

Evening:
Mace 5kg: 1 handed 360 20 x 5 repeats alternating L&R
DBKBFSQ 3x4 (24s)
A+A Snatches (32kg) 10 x 5 repeats
 

Stuart Elliott

Level 6 Valued Member
July 18th
Morning:
OS

July 19th
Morning:
OS
Mace 5kg:
1 handed 360 20 x 5 repeats alternating L&R
DBKBFSQ 3x5 (24s)
A+A DKB Cleans (2×24) 20 x 5 repeats
 

Stuart Elliott

Level 6 Valued Member
I've not updated this for a few weeks.
As of yesterday I've switched my program slightly to alternate days of A&A and Mace/presses, following some advice from @Steve W.

August 5th
Morning:
OS

Evening:
DBKBFSQ 3x5 (24s)
A+A DKB Cleans (2×24) 20 x 5 repeats

August 6th
Morning:
OS

Evening:
24kg MP
- 3x3 L&R
Mace 5kg:
360 20 x 5 repeats alternating L&R
10-2s 20 x 5 repeats alternating L&R
 

Stuart Elliott

Level 6 Valued Member
August 8th
Morning:
OS

Evening:
2hr Cricket practise.

Back home....
32kg bent press- 3x2 L&R
Mace 5kg:
360 10 x 10 repeats alternating L&R
10-2s 10 x 10 repeats alternating L&R

August 9th:

Morning:
OS

Mid morning:
DBKBFSQ 3x5 (24s)
32kg bent press- 3x2 L&R
A+A DKB Cleans (2×24) 15 x 5 repeats
 

Stuart Elliott

Level 6 Valued Member
August 11th:
OS
DBKBFSQ
2x5 (24s)
32kg bent press- 5x1 L&R

August 12th:
Morning:
OS
Evening:
DBKBFSQ 3x5 (24s)
A+A Snatches 14 x 5 repeats (32kg)
 
Last edited:

Stuart Elliott

Level 6 Valued Member
August 13th
Morning:
OS

Evening:
DBKBFSQ 2x5 (24s)
bent press- 2x1 L&R 40kg 5x1 L&R 32kg
Mace 5kg:
360 10 x 10 repeats alternating L&R
10-2s 10 x 10 repeats alternating L&R
 

Stuart Elliott

Level 6 Valued Member
It's been a while since I posted, no particular reason. My session are still pretty much the same A+A snatches, DKBFSQ, OS, Mace work and some presses thrown in.

My focus is still to progress with A+A snatches, targeting the 40kg for 20-40 x 5.
I've been practising Mace flows, really enjoying these and continuing to practise.
OS is still a daily must and continuing to wave DKBFSQ and presses.

Tuesday Nov 10th

Morning
OS
20 min 10kg Mace flow

Evening
A+A snatches 24 x 5 repeats (32kg)
 

Stuart Elliott

Level 6 Valued Member
Wednesday Nov 11th

Morning
OS

Evening
DBKBFSQ 2 x 5 (24+28kg)
Military Press 5 x 1 (L&R) 28kg
One arm 10kg Mace swing 100 reps (10L, 10R)

Light day felt tired.
 

Stuart Elliott

Level 6 Valued Member
Thursday 12th

Morning
OS

Evening
A&A snatches 28kg 28 x 5


Friday
OS

Evening
DBKBFSQ 4x5 (2×24kg)
15 mins single hand (L&R) mace 10-2 (10kg.)
 
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