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Spartigus 02-17-2012 10:23 PM

Spartigus Training Log
Hey Guys!!

I have been a bit absent, work is sorting out and I will be back :D. Don't worry, I am still lifting, not missing sessions and reading lifting books.

Current Maxs
Squat 165kg
Bench 115kg (havent tested it though, but thats the most I have benched, but I feel my bench is stronger than this. So atmo its still 115kg)
Deadlift 210kg

The last 3 months I have been playing with lifting 5 days a week, focusing entirely on the main lifts. It has evolved over the 3 months, I have got bigger and stronger. The first template was way too much volume, I have been dropping it down and its feeling good.

I am also training on Saturday mornings at this Olympic Lifting Gym. Its mainly people doing Crossfit, and the guys and girls tend to do the Oly lifting class to help with their Crossfit class. One of the Oly lifting Coaches is into heavy weights, he is getting into Strongman and Oly lifting comps, the other coach is heavily into Oly lifting and Crossfit comps.

So far my program is:-

Working up to heavy single
3x3 backoff sets

Working up to heavy single
3x3 backoff sets

Tuesday (this one is getting modified, it used to be snatch grip deadlifts and rack pulls. But I realised last week that i picked rack pulls because they are heavy, instead of me needing them.)
Sumo Deadlift 3x1 (Medium, so 80-90% of Thursday Deadlift Singles
Snatch Pull 3x2
Wide Grip Pullups

Squats 5x3 (light)
Overhead Press 3-5 singles
Rack Bench (work up to heavy singles, then drop weight and do a double, drop more and do a triple. I find my bench is stick about 2" above chest, so working on that with this)

Sumo Deadlift 3x1
BB Rows 5x5

Squats 5x5 (ramping up to top set of 5)
Bench 5x5 (Ramping up to top set of 5)

Oly Lifting, 2-3 exercises working up to a single or double

Todays Oly lifting was working up to a squat double, then some snatches. After that played around with the trainer who is training for strongman. Just did some tire hitting with a sledge hammer, swinging 43kg kettlebell, axel clean and press and some overhead lunges.

So far I am feeling good, the only time I felt a bit overtrained was at the start when I had crazy amounts of volume. So far nothing hurts and the lifts are going up :D.

Spartigus 02-17-2012 10:32 PM

A quick note, the bench and squat 3x3 on Monday will be about the same as my top set of 5 on Friday.

BendtheBar 02-17-2012 10:43 PM

Program looks solid Spart. Staying pretty injury free I assume?

Spartigus 02-17-2012 10:51 PM


Originally Posted by BendtheBar (Post 217695)
Program looks solid Spart. Staying pretty injury free I assume?

Thanks! I am after any feedback anyone wants to give :D. Yeah I was, a slight strain in my mid back when I went for a rack pull on Tuesday, that made me think "why am I doing this lift" and my response was "because its heavy?". So I changed it out, this way I get more practice deadlifting (more skill means I get better at it) and I get to do some faster pulls (help with speed and Oly lifting).

BendtheBar 02-17-2012 11:03 PM

I don't have any feedback, but am curious how the 2x deadlift is treating you?

Spartigus 02-17-2012 11:19 PM


Originally Posted by BendtheBar (Post 217703)
I don't have any feedback, but am curious how the 2x deadlift is treating you?

I have been deadlifting twice a week for 3 months now. Up until next week, it was Snatch grip deadlift for 3 singles and a heavy tripple rack pull on Tuesday, and on Thursday it was 3 heavy singles and bb rows. So far so good, I was actually recommended it by this old school PL at my gym, he had about a 750kg total at 105kg when he was younger.

At first I thought I would be fried, but so far my lower back feels better than it has ever been.

big_swede 02-18-2012 03:38 AM

Good having you back Spart! And interesting new template, Im also playing around with a bit of waveloading and some tough and fun shit!

Fazc 02-18-2012 05:24 AM

Glad you're back mate, good news!

Spartigus 02-18-2012 10:00 PM

Thanks guys!! Tuesdays rack pulling tweaked one of my spinal erectors and the oly lifting and strongman stuff pushed it a little further, first strain in about 3 months. Possibly will go light on squats/deads early in the week, but its getting a lot better each day.

Pull14 02-18-2012 10:05 PM

Welcome back! Training is looking good, Spart.

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