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Old 01-09-2011, 11:54 PM   #1
Spartigus
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Default Spartigus' SS/MMA Log

Hey M&B!

I think its time to start my log!!! I train using the Novice Starting Strength routine by Mark Rippetoes, its a 3x5 routine. I also own the book, which is a GREAT read for anyone who loves the big 5! Goes into a LOT of detail!!

My one is: -

Workout A
Squat 3x5
Bench Press 3x5
Deadlift 3x5
Assistance work: Dips 2xfailure

Workout B
Squat 3x5
OHP 3x5
Powercleans 5x3
Assistance Work: Wide/Rev Grip Narrow Pullups 2xfailure

Notes:-
Squats - These are BELOW parallel, and the heels at shoulder width with feet at around 30 degrees, as outlined in Starting Strength
Bench - These are with arched back, feet planted, and pausing on chest then press for EACH rep

I am 5"11, and weigh 85kgs (187lbs), my BF% is around 12%, I can see my top 4 abbs.


I also train MMA 2-3 times a week as well, sessions are normally drills and/or sparring, depending on which days I go.

EDIT:
I have been on this routine for about 2 months now, and I am LOVING it!!!

One more note:- I hurt my lower back fairly badly a year or so ago, and I has only just recovered fully (maybe 1 month ago). It affected everything from walking normally to lifting, so for a while my back held me back.
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Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

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Last edited by Spartigus; 01-10-2011 at 12:04 AM.
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Old 01-10-2011, 12:02 AM   #2
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Workout B

Squat 3x5
warmup 2x5 20kg
warmup 1x5 40kg
warmup 1x3 60kg
warmup 1x2 80kg
working sets 3x5 100kg

OHP 3x5
warmup 2x5 20kg
warmup 1x5 25kg
warmup 1x3 35kg
warmup 1x2 40kg
working sets 3x5 52.5kg - EQUAL TO PR

Powercleans 5x3
warmup 2x5 20kg
warmup 1x5 35kg
warmup 1x3 50kg
warmup 1x2 60kg
working sets 5x3 72.5kg EQUAL TO 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, next session will progress by 2.5kg, good hip drive and no lower back pain
OHP - Felt good and solid, will progress by 2.5kg next session
Powercleans - Felt good, but I dont think I stamped down hard enough on the last rep or two. Will progress by 2.5kg next session and see how it feels, but might have to keep it at 72.5kg

Overall - Very good solid workout, used my chalk for the first time and it was an INSANE improvement in grop!! HIGHLY recommended if your gym allows it
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Old 01-10-2011, 12:06 AM   #3
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Also a quick note on supplements, I dont take any supplements, i just drink milk and eat potatoes
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Old 01-10-2011, 01:15 AM   #4
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Finally, Spart has a log!! DO WORK SON!!
sub'd.

Looking forward to reading some details on your MMA training sessions mate.
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W.A. AMATEUR STRONGMAN

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 01-10-2011, 01:25 AM   #5
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Quote:
Originally Posted by Abaddon View Post
Finally, Spart has a log!! DO WORK SON!!
sub'd.

Looking forward to reading some details on your MMA training sessions mate.
Thanks!!!

At the moment im focusing purely on Muay Thai atmo, so all the striking, punching, elbows, knees, kicking and clinching. I find its easier to focus a lot on either Muay Thai or BJJ, instead of doing both at the same time, mainly because of the lifting.
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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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Old 01-10-2011, 01:28 AM   #6
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Do you think there will be opportunity to vid some sparring or bag work sessions?
I'm really curious about this.
__________________

W.A. AMATEUR STRONGMAN

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 01-10-2011, 01:32 AM   #7
Spartigus
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Default

Quote:
Originally Posted by Abaddon View Post
Do you think there will be opportunity to vid some sparring or bag work sessions?
I'm really curious about this.
We can really film inside the gym, but I do a lot of shadow boxing and some speed bag stuff at home which I can film. Also if you type "VT-1 Gym" into youtube, you will find lots of videos from people in the gym doing sparring days (fight against other gyms, but with headgaurd, shin pads because its not a full on sanctioned fight) and BJJ comps and stuff. I plan to go in the next sparring day which will be filmed. There are also some techniques on youtube as well.

EDIT:
But there arent many technique videos though
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Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

"When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler
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Old 01-10-2011, 01:37 AM   #8
Abaddon
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Quote:
Originally Posted by Spartigus View Post
We can really film inside the gym, but I do a lot of shadow boxing and some speed bag stuff at home which I can film. Also if you type "VT-1 Gym" into youtube, you will find lots of videos from people in the gym doing sparring days (fight against other gyms, but with headgaurd, shin pads because its not a full on sanctioned fight) and BJJ comps and stuff. I plan to go in the next sparring day which will be filmed. There are also some techniques on youtube as well.

EDIT:
But there arent many technique videos though
LOL I've noticed this.
I was thinking I just needed to look harder, but most of the stuff I've found so far isn't very helpful.

Looking forward to seeing you smash it buddy!
__________________

W.A. AMATEUR STRONGMAN

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 01-10-2011, 01:48 AM   #9
Spartigus
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Reputation: 14113
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Quote:
Originally Posted by Abaddon View Post
LOL I've noticed this.
I was thinking I just needed to look harder, but most of the stuff I've found so far isn't very helpful.

Looking forward to seeing you smash it buddy!
Hahah thanks mate!!! Did you say you were getting a punching bag?
__________________
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

"When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler
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Old 01-10-2011, 01:49 AM   #10
Abaddon
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Max Brawn
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Activity: 99% Activity: 99% Activity: 99%
 
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Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,959
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
Abaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality posts
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Quote:
Originally Posted by Spartigus View Post
Hahah thanks mate!!! Did you say you were getting a punching bag?
YEP!! Getting it this week... sometime. It all depends on when I next see my mate, who I'm buying it from. I was expecting to have it last week, but plans keep getting changed.
__________________

W.A. AMATEUR STRONGMAN

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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