Stu's training log

[Stuart Elliott]

Jan 1st
Morning:
OS, Hindu pushups
Leopard crawls 3 x 1 min
mace 360s
DKBFSQ 2X28KG - 3x3
A&A snatches 32kg - 20 x 5
Hands were a little sore around 18 repeats, need to concentrate on form from 15/16 repeats.

 

[Stuart Elliott]

I've decided to do another cycle of IPM, still snatching and bent pressing . Going to try 4 x per week until May, then when my cricket season starts, reasses whether to stay at 4x or drop down to 3x per week.
This will be my 4th cycle of IPM, over a couple of years, but 1st time doing 4x per week.
Jan 8th - IPM # 1
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Hack squats squat - 5 reps

Snatch - medium (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg ,4x32kg, 4x32kg, 4x32kg
Bent Press - Light L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg

Hi @Pavel Macek I'm using the RSAS template you kindly sent me a few years ago, have there been any updates since?

 

[Pavel Macek]

I've decided to do another cycle of IPM, still snatching and bent pressing . Going to try 4 x per week until May, then when my cricket season starts, reasses whether to stay at 4x or drop down to 3x per week.
This will be my 4th cycle of IPM, over a couple of years, but 1st time doing 4x per week.
Jan 8th - IPM # 1
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Hack squats squat - 5 reps

Snatch - medium (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg ,4x32kg, 4x32kg, 4x32kg
Bent Press - Light L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg

Hi @Pavel Macek I'm using the RSAS template you kindly sent me a few years ago, have there been any updates since?

Possibly some minor updates.

 

[Stuart Elliott]

@Pavel Macek thanks I'll carry on with the RSAS program

 

[Stuart Elliott]

Jan 10th - IPM # 2
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Hack squats squat - 5 reps

Snatch - low (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg

Bent Press - medium L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg

 

[Stuart Elliott]

Jan 11th - IPM session # 3
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Hack squats squat - 5 reps

Snatch - medium (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg

Bent Press - Low L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg

Easy strength squats 2×28kg
3x3

 

[Stuart Elliott]

Jan 13th - IPM session # 4
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Hack squats squat - 5 reps

Snatch - low (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg,

Bent Press - high (L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg,
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg ,

 

[Stuart Elliott]

Jan 14th - IPM session # 5
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Hack squats squat - 5 reps

Snatch - medium (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg,4x32kg, 4x32kg, 4x32kg,
4x32kg,

Bent Press - medium(L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg,
2x32kg

 

[Stuart Elliott]

Jan 17th - IPM session # 6
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Hack squats squat - 5 reps

Snatch - low (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg

Bent Press - low(L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg,

 

[Stuart Elliott]

Jan 18th - IPM session # 7
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats 32kg - 5 reps

Snatch - high (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg

Bent Press - medium(L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg,

 

[Stuart Elliott]

Jan 20th - IPM session # 8
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats 32kg - 5 reps

Snatch - medium (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
4x42kg

Bent Press - high (L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg,2x32kg 2x32kg, 2x32kg, 2x32kg,

Jan 21st - IPM session # 9
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats 32kg - 5 reps

Snatch - low (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg

Bent Press - medium (L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg

I tried a few 32kg one arm military Press, my previous best was one right arm and one shaky left arm. Today I did 2x strong left arm and 3 x strong right arm. I feeling a lot stronger since going back to IPM, in my grip, shoulders, lats, back, glutes and quads. My Bent press is also much smoother, time to up a set to 6 snatches and 3 btp in the next session.

 

[Stuart Elliott]

Jan 24th - IPM session # 10
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats 32kg - 5 reps

Snatch - medium (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 6x32kg, 6x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
4x42kg

Bent Press - low (L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg

Jan 25th - IPM session # 11
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats 32kg - 5 reps

Snatch - medium (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 6x32kg, 6x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg

Bent Press - medium (L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg

 

[Stuart Elliott]

Jan 27th - IPM session # 11
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats 32kg - 5 reps

Snatch - medium (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 6x32kg, 6x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
4x42kg

Bent Press - low (L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg

Jan 28th - IPM session # 12
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Hack squats - 5 reps

Snatch - high (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
4x42kg, 6x32kg, 6x32kg, 4x32kg, 4x32kg

Bent Press - medium(L&R)
2x32k, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg,
2x32kg

 

[Stuart Elliott]

Jan 31st - IPM session # 13
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats - 5 reps

Snatch - medium (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg,
6x32kg, 6x32kg, 4x32kg, 4x32kg, 4x32kg
4x42kg,

Bent Press - low(L&R)
2x32k, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg

 

[Stuart Elliott]

Feb1st - IPM session # 14
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats - 5 reps

Snatch - low (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 6x32kg, 6x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg

Bent Press - medium(L&R)
2x32k, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg,
2x32kg

 

[Stuart Elliott]

Feb 4th - IPM session # 15
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats - 5 reps

Snatch - medium (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg,
6x32kg, 6x32kg, 4x32kg, 4x32kg, 4x32kg
4x42kg,

Bent Press - low(L&R)
2x32k, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg

Feb 5th - IPM session # 16
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats - 5 reps

Snatch - low (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 6x32kg, 6x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg

Bent Press - high (L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg,3x32kg 3x32kg, 2x32kg, 2x32kg,

Feb 8th - IPM session # 17
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats - 5 reps

Snatch - medium (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 6x32kg, 6x32kg, 4x32kg, 4x32kg,
6x32kg, 6x32kg

Bent Press - medium (L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg 2x32kg, 2x32kg, 3x32kg, 3x32kg

Feb 10th - IPM session # 18
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats - 5 reps

Snatch - high (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 6x32kg, 6x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg
4x42kg, 6x32kg, 6x32kg, 4x32kg, 4x32kg

Bent Press - low(L&R)
2x32k, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg

Feb 11th - IPM session # 19
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats - 5 reps
Snatch - low (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 6x32kg, 6x32kg, 4x32kg, 4x32kg,
6x32kg, 6x32kg

Bent Press - medium(L&R)
2x32k, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg,
2x32kg

Feb 15th - IPM session # 20
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats - 5 reps

Snatch - medium (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg,
6x32kg, 6x32kg, 4x32kg, 4x32kg, 6x32kg
6x42kg,

Bent Press - low(L&R)
2x32k, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg

 

[Stuart Elliott]

Feb 17th - IPM session # 21
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats - 5 reps

Snatch - low (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 6x32kg, 6x32kg, 4x32kg, 4x32kg,
6x32kg, 6x32kg

Bent Press - medium(L&R)
2x32k, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg,
2x32kg

 

[Stuart Elliott]

Feb 18th - IPM session # 22
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats - 5 reps

Snatch - medium (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg, 4x32kg , 6x32kg, 6x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg, 4x32kg, 4x32kg, 6x32kg
6x42kg,
Bent Press - high (L&R)
2x32k, 2x32kg, 2x32kg, 2x32kg, 2x32kg , 2x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg,3x32kg 3x32kg, 2x32kg, 2x32kg,

 

[Stuart Elliott]

Feb 22nd - IPM session # 23
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats - 5 reps

Snatch - low (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 6x32kg, 6x32kg , 4x32kg, 4x32kg, 6x32kg, 6x32kg,
6x32kg, 6x32kg

Bent Press - medium(L&R)
2x32k, 2x32kg 2x32kg, 2x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 3x32kg,
3x32kg

Feb23rd - IPM session # 24
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats - 5 reps

Snatch - medium (L&R)
4x32kg, 4x32kg, 4x32kg, 4x32kg, 6x32kg, 6x32kg , 4x32kg, 4x32kg, 4x32kg, 4x32kg,
4x32kg, 4x32kg, 6x32kg, 6x32kg, 6x32kg
6x42kg,

Bent Press - low(L&R)
2x32k, 2x32kg 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 3x32kg, 3x32kg

 

[Stuart Elliott]

Feb 26th - IPM session # 25
Move-Prep x 3
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Goblet squats - 5 reps

Snatch - low (L&R)
4x32kg, 4x32kg, 6x32kg, 6x32kg, 4x32kg, 4x32kg , 6x32kg, 6x32kg, 4x32kg, 4x32kg,
6x32kg, 6x32kg

Bent Press - medium(L&R)
2x32k, 2x32kg 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 2x32kg, 2x32kg, 3x32kg, 3x32kg, 2x32kg, 2x32kg, 3x32kg,
3x32kg