Spartigus' SS/MMA Log

[ILoveLifting]

Spart, bigger faster stronger is a fantastic program that has power cleans. Its also geared toward strength and performance. Very similar to wendler 5/3/1, it has scheduled deloads and can be run indefinately.

[Spartigus]

Originally Posted by BendtheBar

Great effort Spartigus.

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

Thanks!

Im going mainly for strength, but a little size here and there wont go a miss. Im 84kg atmo. If I can hit close to 90kg I will be really happy, but primarily im going for strength and power, and I will be happy with any size gains, as long as im getting stronger.

Originally Posted by ILoveLifting

Spart, bigger faster stronger is a fantastic program that has power cleans. Its also geared toward strength and performance. Very similar to wendler 5/3/1, it has scheduled deloads and can be run indefinately.

Thanks mate ill take a look at it!

[Spartigus]

Today was Muay Thai sparring, was a 45 minute session of pure sparring. Its my favorite fighting class, always a good cardio workout and lots of fun!! I just need to work on keeping my right hand up hahah

[Carl1174]

looking good mate

Carl.

[Abaddon]

smash it Spart!!

[bigtim27]

Good looking log here Spart

[BendtheBar]

Originally Posted by Spartigus

Thanks!

Im going mainly for strength, but a little size here and there wont go a miss. Im 84kg atmo. If I can hit close to 90kg I will be really happy, but primarily im going for strength and power, and I will be happy with any size gains, as long as im getting stronger.

I think the Starr Power Routine might be a good choice, but you might want to add some pullups as a replacement for some power cleans or high pulls, unless you are a power clean/high pull junkie and like doing them every workout.

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powerclean – 5 sets of 5
Weighted hyperextensions - 2 sets
Weighted sit-ups - 4 sets

On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. Your fifth set equals the triple from the previous Friday's workout

Wednesday – Light Day
Squat – 4 sets of 5
Overhead Press – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups - 3 sets

On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added.Overhead Press is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline. High Pulls are done by feel, but usually pretty heavy.

Friday - Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Powercleans – 4 sets of 5, 1 triple
Weighted Dips - 3 sets of 5-8
Triceps and Biceps - 3 sets of 8 each

On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. In fact if you've tested/already know your 5 rep maxes you shouldn't be using that weight until the 4th week. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.

[Jaskarn]

Great work bro. Nice log im subbed

[Spartigus]

Originally Posted by BendtheBar

I think the Starr Power Routine might be a good choice, but you might want to add some pullups as a replacement for some power cleans or high pulls, unless you are a power clean/high pull junkie and like doing them every workout.

Thanks!! That routine looks excellent!! Im going to try it out when my squats and deadlfits start sticking . That routine doesnt have deadlifts though?

I am a bit of a power clean/high pull junkie!!!

[BendtheBar]

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.