Spartigus' SS/MMA Log

[Carl1174]

great session Spart, your PC's are very strong. When i tried them before i couldnt do more than about 60-65kg's. I was alright getting it up to the chest area, but hadnt dialled in the technique of getting under the bar...

You should put a vid up so i can see how they are supposed to be done

Carl.

[Spartigus]

Originally Posted by Carl1174

great session Spart, your PC's are very strong. When i tried them before i couldnt do more than about 60-65kg's. I was alright getting it up to the chest area, but hadnt dialled in the technique of getting under the bar...

You should put a vid up so i can see how they are supposed to be done

Carl.

Hahah thanks!! I have a video of me powercleaning, but my form was fairly average in it. The video I was doing 77.5kg for 3 reps without too much trouble, but thats because the volume was a less in the routine I was on when I took the video, also I wasnt quite exploding properly. Ill make one when I am happier with the form , I still need some work on it though!

This video is good though, just watching it again just then, I picked up on a little mistake I have been making that has been causing me a few problems!

[BendtheBar]

^ Great workout Spart. I love the simplicity of squats, bench and cleans. Congrats on the squat PR.

[Spartigus]

Originally Posted by BendtheBar

^ Great workout Spart. I love the simplicity of squats, bench and cleans. Congrats on the squat PR.

Thanks!! Im trying to keep it simple .

Oh I forgot to mention, I had to skip the assistance work or I would of been late to work hahah. I was already cutting it fine, got home and had to leave for work in 30 mins.

[Spartigus]

I had heavy day yesterday


Monday - Heavy Day
Squat Reps Weight (Kg)
5 67.5
5 77.5
5 90
5 100
5 112.5 (Equal to 5RM PR)

Bench
5 50
5 60
5 67.5
5 75
5 85 (Equal to 5RM PR)

Powerclean
5 45
5 52.5
5 60
5 70
5 77.5

Assistance:
Weighted Hypers
6 20
7 20

Weighted Situps
8 10
8 10

Notes:-
Squats - They felt pretty good, I think i might of rounded my lower back on the last rep though . But I'm back to were I was just before I got sick
Bench - Felt great!! Passed that sticking point, felt amazing!!!
Powerclean - They were good!! Last rep on last 2 sets the form wasnt what it should be, but Its getting better!! Its very taxing on your body to do 5x5 powercleans lol. But I can feel myself getting stronger and the endurance building

Today I did about 30 mins of MMA work at home, had work so I had to cut it a little short

1 round of 5 mins of fast skipping
1 round of 5 mins of shadow boxing with 16oz gloves. Was focusing on speed, keeping light, as well as slips and bobs and weaves. Also focused on working levels and angles.
50 left thai kicks followed by 50 right thai kicks against a bag hold against a wall. Was continuous and focused on speed and technique.
2 rounds of 2 mins of ground and pound on a heavy bag without gloves, just hand wraps.

[big_swede]

Nice workouts man!! Cleans and squats, cant beat that!

[Spartigus]

Thanks Swede!!!

Here was todays workout!!

Power Snatch Sets Weight (Kg)
3 25
3 30
3 35
3 37.5 (PR)

Overhead Press
5 40
5 47.5
5 52.5
4 60 (equal to PR)

Deadlift
5 110
5 125
4 140
3 155

Notes: -

-Snatches - Felt good! I think a rep range of 3 is best for these, Im just experimenting with rep ranges at the moment. I think next week, ill do 5, 5, 4, 3 reps and see how that goes
- OHP -I got closer to a 5th rep than I did last week, which is good, next week Ill hit 5 reps .
- Deadlifts - So far I have been progressing 5kg per week, I think it has become apparent that 5kg is too much per week, as I hit 5, 5, 4, 3 reps. Next week ill go for 152.5kg, and continue progressing 2.5kg per week.

Overall - It felt good, progression on snatches, a small amount on OHP, and deadlifts were a little bit of a shambles because I got too ambitious with adding weight .

But overall lessons were learned and I feel stronger

[Abaddon]

Kill it spart!!
You. Are. Sparta!!

[Spartigus]

Originally Posted by Abaddon

Kill it spart!!
You. Are. Sparta!!

Thanks!!

[bigtim27]

Awesome job Spart. Congrats on the PB and tying your other PB. Your doing great buddy!!