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Old 01-11-2011, 10:12 PM   #21
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Here was todays workout

Squat
warmup 2x5 20kg
warmup 1x5 40kg
warmup 1x3 60kg
warmup 1x2 80kg
working sets 3x5 102.5kg (PR)

Bench Press
warmup 2x5 20kg
warmup 1x5 40kg
warmup 1x3 55kg
warmup 1x2 70kg
working sets 2x5 82.5kg (PR), 1x5 80kg

Deadlift
warmup 2x5 60kg
warmup 1x3 95kg
warmup 1x2 135kg
working set 1x5 160kg (PR)

Notes: -
Squats - Felt good and strong, nice and deep. Happy with those!! They are a PR with proper form
Bench - They were ok, each rep pasued on chest. Muay Thai has lots of pushups, and all the motion is pushing out from chest, so it fatigues the chest and triceps a bit, which is why I have trouble with bench press sometimes.
Deadlift - Deadlifts felt good and chalk worked great! First 3 reps used double overhand grip, last 2 I had to use over/under.

Overall: -
Been on this routine for a few months, and I think it might be time to switch it around, mainly because Im getting the feeling im going to start sticking a little here and there, especially bench and overhead press, but that could be a result of MMA. Ill stick to it for this week and next week, but Ill be looking for a new one I think.

Im thinking of one of Bill Starrs 5x5 or Rippetoes Advanced Novice Program. Im after a routine that has powercleans in it.

Any advice on this would be gooood
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Old 01-11-2011, 10:22 PM   #22
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I think as long as youre still hitting PRs on EVERY LIFT you should stick with the program. excellent workout today. I'd say stick with it a little longer till you start stalling then switch it up
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_________Goals:__
Squat:______275
Deadlift:_____315
Bench:______185
Press:_______135

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Old 01-11-2011, 10:27 PM   #23
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Originally Posted by strkout35 View Post
I think as long as youre still hitting PRs on EVERY LIFT you should stick with the program. excellent workout today. I'd say stick with it a little longer till you start stalling then switch it up
Thanks mate!!!

So when I stall on squats and deadlifts ill move on? I just wish my bench would increase properly hahaha. Maybe I should just eat and sleep more lol
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Old 01-11-2011, 10:28 PM   #24
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Thanks mate!!!

So when I stall on squats and deadlifts ill move on? I just wish my bench would increase properly hahaha. Maybe I should just eat and sleep more lol
that's what i would do. I'd hate to see you give up on a routine where youre consistently making progress on squats and deads
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_________Goals:__
Squat:______275
Deadlift:_____315
Bench:______185
Press:_______135

"Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe"
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Old 01-11-2011, 10:35 PM   #25
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that's what i would do. I'd hate to see you give up on a routine where youre consistently making progress on squats and deads
Ahh yeah I see your point!!! Im probably trying to get ahead of myself
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Old 01-11-2011, 11:05 PM   #26
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you're hitting some big numbers in your squats there my man, I'm fkn jealous!!

Are the several warmup sets for each exercise part of your rehab after your injury?
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PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
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Old 01-11-2011, 11:08 PM   #27
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Originally Posted by Abaddon View Post
you're hitting some big numbers in your squats there my man, I'm fkn jealous!!

Are the several warmup sets for each exercise part of your rehab after your injury?
Thanks mate!!

They are part of SS warmup, they dont fatigue you but they really get the blood going!!
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Old 01-11-2011, 11:13 PM   #28
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Originally Posted by Spartigus View Post
Thanks mate!!

They are part of SS warmup, they dont fatigue you but they really get the blood going!!
Interesting,

I'm about to write an entry on warmup sets in my log, or maybe start a thread even.

Been thinking about it. People have a lot of different warmup methods... it would get people talking.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 01-11-2011, 11:30 PM   #29
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Originally Posted by Abaddon View Post
Interesting,

I'm about to write an entry on warmup sets in my log, or maybe start a thread even.

Been thinking about it. People have a lot of different warmup methods... it would get people talking.
Nice until I started SS i underestimated the importance of them lol.

This one is the 2x5 of bar, then 1x5 40%WR(working weight),1x3 60%WR, 1x2 80%WR
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Old 01-12-2011, 09:56 AM   #30
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Originally Posted by Spartigus View Post

Im thinking of one of Bill Starrs 5x5 or Rippetoes Advanced Novice Program. Im after a routine that has powercleans in it.

Any advice on this would be gooood
Great effort Spartigus.

Regarding workouts, what are your primary goals...size, strength or both?
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