all posts post new thread

Stu's training log

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
July 8th - KB Strong Phase 1 Day 18 (Double 24kg's)
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Strong - C&P 8x3
 
July 9th -
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)

July 10th - Swing day
7pm:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Max Swings 24kg: 80 swings (10L/10R)

July 11th - KB Strong Phase 1 Day 19 (Double 24kg's)
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Strong - C&P 10x2

July 12th - Swing day
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings 32kg - 10x10
 
Last edited:
July 13th - KB Strong Phase 1 Day 20 (Double 24kg's)
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Strong - C&P 9x3

July 14th - Swing day
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings 32kg - 10x10

July 15th - KB Strong Phase 1 Day 21 (Double 24kg's)
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Strong - C&P 10x2
 
July 17th-
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)

July 18th- KB Strong Phase 1 Day 22 (Double 24kg's)
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Strong - C&P 10x3

July 19th - Swing day
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings 32kg - 10x10
 
July 20th - KB Strong Phase 1 Day 23 (Double 24kg's)
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Strong - C&P 10x2
 
July 21st -
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)


July 22nd - KB Strong Phase 1 Day 24 (Double 24kg's) & Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Strong - Max reps = 7 reps
7pm:
Swings 32kg- 10 x 10

Completed Phase 1
 
July 23rd - KB Strong Phase 1 Day 24 (Double 24kg's) & Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)

July 24th -
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)

July 25th -
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings 32kg- 10 x 10
 
July 26th -
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Cleans 2 x 24kg- 5 x 5
 
July 27th - Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings 32kg- 10 x 10

July 28th - C&P practise
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Cleans 2 x 24kg- Deadstop with 10 second rack holds 10 x 10

July 29th - Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings 32kg- 10 x 10

July 30th -
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)

July 31st - Strong C&P Phase 2 Short Course Double 24's
6pm:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Strong Day 1 - 10x3

August 1st - Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings 32kg- 10 x 10

August 2nd - Strong C&P Phase 2 Short Course Double 24's
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
7pm:
Strong Day 2 - 10x2

August 3rd - Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings 32kg- 10 x 10

August 4th - Strong C&P Phase 2 Short Course Double 24's
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
7pm:
Strong Day 3 - 10x3

August 5th - Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings 32kg- 10 x 10

August 6th -
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16k)

August 7th -
6pm:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)


August 8th - Strong C&P Phase 2 Short Course Double 24's
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
7pm:
Strong Day 4 - 10x4
 
August 9th -
6pm:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)

August 10th - Strong C&P Phase 2 Short Course Double 24's
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
7pm:
Strong Day 5 - 10x3

August 11th -
6pm:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)

August 12th -
6pm:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings - 10x10 32kg

I'm finding the extra C&P volume on the short course needs more recovery, I play sport at the w/e so only 2 sessions this week instead of 3. I've also removed the swings on days between Strong to add recovery.
 
August 13th -
7am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)

August 14th - Strong C&P Phase 2 Short Course Double 24's
7am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
7pm:
Strong Day 6 - 10x4
 
August 15th -
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
7pm:
Swings - 10x10 32kg

August 16th -
7pm:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
 
August 17th - Strong C&P Phase 2 Short Course Double 24's
8pm:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Strong Day 7 - 10x5

August 18th - Swings
8pm
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings - 10x10 32kg
 
August 19th - Swings
8pm
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings - 10x10 32kg

August 20th -
7am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)

August 21st -
7pm:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
 
August 22nd - Strong C&P Phase 2 Short Course Double 24's
8pm:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Strong Day 8 - 10x4
 
August 23rd -
7am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)

August 24th - Swings
8pm
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Swings - 10x10 32kg

August 25th - Strong C&P Phase 2 Short Course Double 24's
8pm:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Strong Day 9 - 10x5

August 26th -
7am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
 
August 27th -
7am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)

August 28th -
7am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)

August 29th - Strong C&P Phase 2 Short Course Double 24's
8pm:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
Strong Day 9 - 10x6

Completed Strong C&P Short course with 24's - the 6th reps on sets 9 & 10 were a bit shaky, really had to grind them out and took 3-4 min breaks between each set to ensure I was ready for the next. My shoulders are arms are noticeably larger, overall I feel stronger.
I'll start the ONE program next week.
 
August 30th - Swings
6am
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
7.30pm:
Swings - 10x10 32kg

August 31st
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
 
Sept 1st
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (16kg), Goblet Squats 2x5 (16kg)
7pm: 40 mins Double 24's push press practise.
 
Sept 2nd
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
7pm: Double 24's swing practise.

Sept 3rd
8am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)

Sept 4th
7am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
7pm: Double 24's push press practise.
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom