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Old 01-13-2011, 07:05 PM   #41
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Originally Posted by BendtheBar View Post
I was sleepy and missed the non-deadlift action. If I were running it squats would be out on Wednesday, deadlifts in, high pulls out and pullups in.

Powercleans - up to you. I like some heavy rowing.
That sounds good mate!!! Thanks!! I think I might keep powercleans though, because I need as much explosive power as I can find for MMA.

I think Wednesday I might do Deadlifts, OHP, High Pulls then situps.

I have been looking at Bill Starrs 5x5's and foudn this wiki on all his routines, there is a lot of choice!!

Bill Starr 5x5 - Starting Strength Wiki
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Old 01-13-2011, 10:10 PM   #42
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Hey guys!

Here is todays workout!

Workout B

Squat 3x5
warmup 2x5 20kg
warmup 1x5 40kg
warmup 1x3 60kg
warmup 1x2 80kg
working sets 3x5 105kg (PR)

OHP 3x5
warmup 2x5 20kg
warmup 1x5 25kg
warmup 1x3 35kg
warmup 1x2 40kg
working sets 3x5 55kg (PR)

Powercleans 5x3
warmup 2x5 20kg
warmup 1x5 35kg
warmup 1x3 50kg
warmup 1x2 60kg
working sets 5x3 75kg (PR)

Assistance Work: Wide/Rev Grip Narrow Pullups 2xfailure
GGPU 1x8 Bodyweight
Rev Narrow Grip Pullup 1x8 Bodyweight

Notes:-
Squats - They were good and powerful, felt better than 3x5 102.5kg last week, feeling strong!!
OHP - Felt good and solid, better than ever!!
Powercleans - Felt amazing!! Lots of power, just need slightly more stomp. I need to get into a slightly lower rack position when I catch, which will make a better stamp.

Overall - Very good solid workout!!! Im really happy with it!!! Progression across the board!!!
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Old 01-13-2011, 10:11 PM   #43
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Originally Posted by Spartigus View Post
Hey guys!

Here is todays workout!

Workout B

Squat 3x5
warmup 2x5 20kg
warmup 1x5 40kg
warmup 1x3 60kg
warmup 1x2 80kg
working sets 3x5 105kg (PR)

OHP 3x5
warmup 2x5 20kg
warmup 1x5 25kg
warmup 1x3 35kg
warmup 1x2 40kg
working sets 3x5 55kg (PR)

Powercleans 5x3
warmup 2x5 20kg
warmup 1x5 35kg
warmup 1x3 50kg
warmup 1x2 60kg
working sets 5x3 75kg (PR)

Assistance Work: Wide/Rev Grip Narrow Pullups 2xfailure
GGPU 1x8 Bodyweight
Rev Narrow Grip Pullup 1x8 Bodyweight

Notes:-
Squats - They were good and powerful, felt better than 3x5 102.5kg last week, feeling strong!!
OHP - Felt good and solid, better than ever!!
Powercleans - Felt amazing!! Lots of power, just need slightly more stomp. I need to get into a slightly lower rack position when I catch, which will make a better stamp.

Overall - Very good solid workout!!! Im really happy with it!!! Progression across the board!!!
Power cleans are looking solid
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Old 01-14-2011, 04:13 AM   #44
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Great workout buddy... PR's across the board AND your PC's are very strong mate

Have you decieded on a routine yet, I have mostly always done splits but since reading this board I am definitely thinking of going down the full body 'classic' routine route...

Carl.
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Old 01-14-2011, 08:03 PM   #45
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Originally Posted by Carl1174 View Post
Great workout buddy... PR's across the board AND your PC's are very strong mate

Have you decieded on a routine yet, I have mostly always done splits but since reading this board I am definitely thinking of going down the full body 'classic' routine route...

Carl.
Thanks mate!!

Before this I was doing upper/lower splits, they were fun too! But Im loving this sort of style of routine, I dont know what it is about it, but it seems to really agree with me!

Im thinking of one of Bill Starr's 5x5, either one like BtB listed in my log earlier or a routine from here - Bill Starr 5x5 - Starting Strength Wiki.

EDIT
So either Bill Starr Power Routine (posted by BtB and the first one in that link), or Madcow Intermediate 5x5 (the 2nd workout in the link).
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Last edited by Spartigus; 01-14-2011 at 08:06 PM.
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Old 01-17-2011, 02:15 AM   #46
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Todays workout felt good!!!


Squat
warmup 2x5 20kg
warmup 1x5 40kg
warmup 1x3 60kg
warmup 1x2 85kg
working sets 3x5 107.5kg/236.5lb (PR)

Bench Press
warmup 2x5 20kg
warmup 1x5 40kg
warmup 1x3 65kg
warmup 1x2 70kg
working sets 2x5 82.5kg/181.5lb (PR), 1x4 82.5kg

Deadlift
warmup 2x5 60kg
warmup 1x3 100kg
warmup 1x2 140kg
working set 1x5 165kg/363lb (PR)

Assistance work: 2 x failure BW dips.

Notes:-
-Squats - felt good and powerful!!! Nice drive and a good bounce from the hole!!
-Bench Press - Felt better than last week, just missed 3x5 but 1 rep . But better than last week!!! I guess progression is progression.
- Deadlift - Felt good and powerful!! Lots of grunting but I locked out on each rep!! Got lots of looks because I'm one of few people who deadlift, let alone deadlifting more than 80kg which seems to be everyones limit at my gym, but what can you do when you go to a bro-gym
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Last edited by Spartigus; 01-17-2011 at 02:18 AM.
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Old 01-17-2011, 02:24 AM   #47
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Great progress man!
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Old 01-17-2011, 02:30 AM   #48
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Great progress man!
Thanks mate!!! I wish I trained like this when I first started . But ohh well you live and learn!!!
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Old 01-17-2011, 03:12 AM   #49
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Man you're nailing those squats!! Heaps of volume, with a bare minimum of rest between workouts.

Feels good? I bet it does!!
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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 01-17-2011, 03:15 AM   #50
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Man you're nailing those squats!! Heaps of volume, with a bare minimum of rest between workouts.

Feels good? I bet it does!!
Hahah feels goood!!! Thats part of rippetoes philosophy on this sort of linear workout lol. Took a few weeks to adapt lol
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"When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler
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