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Stu's training log

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Nov 1st
Morning
Warm up 5.30am:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • Swings - 10 x 10 reps 32kg. (18 mins, HR: ave 106, max 125. cal 132)
  • Bent press - 28 kg 5 x 1 each side
Evening (9.30pm)
  • Aerobic Run 8 min/walk 2 min x 3 ( HR: avg 130, max 154 3.4 km)
Been asked to take over a failing project at work so long days and not much sleep, awake at 3am. After sitting at my screen since 6.30am I needed the aerobic evening run.

Nov 2nd
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • A&A Snatches - 20 x 5 reps 28kg.(35 mins, HR: ave 106, max 133 cal 267)
  • Bent press - 28 kg 5 x 1 each side
My daughter woke at 3am so not much sleep again, I'm getting too familiar with that time of the morning!
 
Nov 3rd
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • DKB cleans - 10 x 5 reps 2x24kg.(20 mins, HR: ave 92, max 125 cal 94)
  • Bent press - 28 kg 5 x 1 each side
another night of little sleep my daughter waking through the night, by 4am I got up. I swapped the swings for DKB cleans, only did 10 x 5 due to lack of sleep, but will do more of these going forward.

BP are feeling comfortable with the 28kg, time to up the volume.
 
Nov 4th
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • A&A Snatches - 20 x 5 reps 28kg (36 mins, HR: ave 105, max 130 cal 261)
  • Bent press - 28 kg 6 x 1 each side
Nov 5th
  • Aerobic Run 8 min/walk 2 min x 3 ( HR: avg 116, max 166 3.26 km cal 335)
Nov 6th
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • Swings - 10 x 10 reps 40kg (22 mins, HR: ave 100, max 124. Cal 136)
  • Bent press - 28 kg 7 x 1 each side
 
Nov 7th
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • A&A Snatches - 20 x 5 reps 28kg
  • Bent press - 16 kg 10 x 1 each side
A big piece of BP humble pie.......I feel like I've been dropping under the bell rather then bending and wedging underneath. So back to the basics and trying to perfect my technique with the 16kg.

Nov 8th
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • Swings - 10 x 10 reps 40kg (22 mins, HR: ave 100, max 124. Cal 136)
  • Bent press - 16 kg 10 x 1 each side
Evening
  • Aerobic Run 8 min/walk 2 min x 3 ( HR: avg 123, max 155 3.63 km cal 306)
Nov 9th
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • A&A Snatches - 10 x 5 reps 28kg (19 mins HR: avg112, max 135, cal 153)
  • Bent press - 16 kg 10 x 1 each side
Nov 10th
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • Swings - 10 x 10 reps 40kg (21 mins, HR: ave 97, max 120. Cal 118)
  • Bent press - 16 kg 10 x 1 each side
Nov 11th
Morning
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • A&A Snatches - 10 x 5 reps 28kg (42 mins HR: avg117, max 146, cal 375)
  • Bent press - 16 kg 5 x 1 each side, 24kg 5 x1 each side.

I've made good progress with the BP this week in ironing out flaws in my technique.
The main issue was I was rotating under the bell to early when right arm pressing rather than bending, this caused the bell to rotate around my wrist and shoot out the side door. Using the 16kg allowed me work on the bend and trust the bell to rise on the lats. I'm now loving the BP :)

I'm suffering from a lack of sleep at the moment (5 hrs max per night), due to my daughter having restless sleep.
 
I've been sick with the flu since my last update, brought on by working 12-14hr days and limited sleep. Only sporadic OS sessions of late.

Nov 27th
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • Swings - 10 x 10 reps 32kg
  • Bent press - 24 kg 10 x 1 each side
First day back on B&S, still feel some effects of the flu, but able to ease back in to practise.

Nov 28th
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • A&A Snatches - 14 x 5 reps 28kg
  • Bent press - 24 kg 10 x 1 each side
Only 14 rep Snatches, easing back in to it, to go again tomorrow.
 
Last edited:
Nov 29th
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • Swings - 10 x 10 reps 32kg
  • Bent press - 24 kg 10 x 1 each side
  • Farmer Carries - 2 x 32kg for distance x 3.

Nov 30th
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • A&A Snatches - 10 x 5 reps 28kg
  • Bent press - 24 kg 10 x 1 each side
 
Dec 1st
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • Bent press - 24 kg 10 x 1 each side
Few beers last night so no swings .


Dec 2nd
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
Bent and Sinster:
  • Bent press - 24 kg 10 x 1 each side
  • Swings - 10 x 10 reps 32kg


Dec 3rd
Warm up:
  • OS - Head Nods, Various Rocking,
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (16s)
 
Long hours in the office for the past month has meant I've had to fit my practice in when I can. I've maintained the BP volume, but cut the Snatches to 10 x 5 daily. I'll revert back to A&A style 20 x 5 once my work commitment dies down a little.

Daily practise:
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
Bent and Sinster:
  • A&A Snatches - 10 x 5 reps 28kg
  • Bent press - 24kg 10 x 1 each side
I've started to bring in the 32kg for snatches and 28kg for BP as an when I feel fresh enough to do so. I'll look to progress further with these weights in the new year.
 
A new year and very slight change of approach, I've stopped Bent and Sinister and now following the Justa-fied BP program from Taming the BP and picking up A&A snatches again. A weeks sessions will consist of 3 days A&A and 3-4 days Justa-fied BP always on alternating days.

Dec 31st:
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
Justa-fied BP (70% 1RM):
  • Bent press - 15 x 24kg (each side)
Jan 1st:
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
A&A snatches:
  • A&A Snatches - 20 x 5 reps 28kg (28 mins HR avg 116, max 145, cal 243)
Jan 2nd:
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
Justa-fied BP (70% 1RM):
  • Bent press - 17 x 24kg (each side)
 
Last edited:
Jan 3rd - Broken nights sleep, snatches took a little longer:
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
A&A snatches:
  • A&A Snatches - 20 x 5 reps 28kg (35mins HR avg 106, max 131, cal 255)
 
Jan 4th:
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
Justa-fied BP (70% 1RM):
  • Bent press - 19 x 24kg each side (38 min, HR Avg 93, max 106, cal 175)
 
Jan 5th
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
A&A snatches:
  • A&A Snatches - 20 x 5 reps 28kg (29 mins,HR avg 112, max 134, cal 245)
 
Jan 6th:
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar to Bretzell arm bar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
Justa-fied BP (70% 1RM):
  • Bent press - 21 x 24kg each side (38 min, HR Avg 93, max 106, cal 175)

Jan 8th
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
Bent press - 5 x 24kg each side

Classic KB lifting:
  • Snatch 16kg- 14 mins,(HR avg 125, max 146, cal 141)
  • LC 2x16kg - 4mins (HR avg 90, max 98, cal 12
I've reverted back to daily BP 5-10 singles each side, the Justa-fied programme is a lot of volume.
I'll stay with the 24kg (70% 1RM) and retest my 1rm atthe end of the month.
I re read @Physical Culture book 'Classic Kettlebell Lifting' over the weekend and felt inspired to try it. I'll comeback to this style of lifting, it's given me food for thought on progressing with A&A style snatches i.e. build up the volume to 40x5 snatches before trying the heavier bell.

Jan 9th
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
Bent press - 5 x 24kg each side

Classic KB lifting:
  • LC 2x16kg - 6mins ( put down the bells after 3 and 5 mins for a short rest)
  • Snatch 16kg- 6mins
Jan 10th
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
Bent press - 5 x 24kg each side
A&A Snatches - 30 x 5 reps 28kg (53 mins,HR avg 109, max 140, cal 410)
 
Stuart Elliott said:
Justa-fied BP (70% 1RM):
  • Bent press - 21 x 24kg each side (38 min, HR Avg 93, max 106, cal 175)
...the Justa-fied programme is a lot of volume.
Click to expand...

True, is high volume, but I if recovery is the problem I think that the fact that you are rushing the session might have something to do with that. The program calls for 1-2 min rest between every lift (rest between sides as well), 42 lifts if 38 min is pretty much 25-30 sec rest. You can get away with it once in a while but not on constant basis... as you said, high volume...

Having said that, I am doing 5-10 lifts (some weeks 2-8) each side ~daily for quite a long time and it works very well. And much shorter sessions are a great plus...
 
Jan 11th
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 5 x 2 (24s)
Bent press - 5 x 24kg each side
Swings - 10 x 10 reps 32kg (10 mins,HR avg 110, max 134, cal 141)

Jan 12th
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 1 x 5, 1x3, 1x2 (24s)
Bent press - 5 x 24kg each side
A&A Snatches - 20 x 5 reps 28kg (34 mins,HR avg 113, max 133, cal 287)

Weekend - OS, lots of walking.

Jan 15th
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
Bent press - 5 x 24kg each side
A&A Snatches - 20 x 5 reps 28kg (30 mins,HR avg 101, max 125, cal 201)

24kg is now feeling too light, more like 50% effort, time to bring back in the 28kg.
 
Jan 16th
OS

Jan 17th
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
Bent press - 5 x 28kg each side
A&A Snatches - 20 x 5 reps 28kg (32 mins,HR avg 105, max 139, cal 222)

Suffering form a lack of sleep for the last 2 nights, my 3 year old has kept us up. Tuesday was just OS, to tired to do anything else.
I used the 28kg for the BP today, still felt about 70% effort.
 
Jan 18th
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
Bent press - 5 x 28kg each side
Swings - 10 x 10 reps 40kg (12 mins,HR avg 110, max 134, cal 210)
 
Jan 19th
Warm up:
  • OS - Head Nods, Various Rocking,
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Halos 2x10 (5L/5R) 16kg
  • DKB front squat 2 x 5 (24s)
Bent press - 7 x 32kg each side
A&A Snatches - 20 x 5 reps 28kg (30 mins,HR avg 114, max 146, cal 291)

Moved up to the 32kg for the BP, this still felt comfortable. Now my technique is grooved, I feel I'll be able to progress to a level where I was with S&S i.e. 40kg
I felt a slight pinching in my left elbow with recent snatch session, so I tried half snatches today. My elbows felt great, I'll carry on with half snatches.
 
Jan 20th
  • OS
  • 25 push ups, 25 pull ups, 50 squats
After reading the bodyweight thread on high reps, thought I try the above. These felt ok, but apart from the squats were not done in 1 set.
Push ups 1x18, 1x7,
Pull ups 1x10,1x6,1x5,1x4
Afternoon - Me and my 9 year old son had a skiing lesson.

Jan 21st
  • OS
  • 25 push ups 1 x 20, 1 x 5
  • 25 pull ups 1x10, 1x6, 1x5, 1x4
  • 50 squats x 1
My son played rugby then a family afternoon.

Evening
  • Bent Armbar (16kg)
  • Halos 2x10 (5L/5R) 16kg
  • Bent press - 5 x 32kg each side
 
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