Macho Libre
Moderator: Dux
Macho Libre
My current program:
Session A:
Incline Bench
Dips
Curls
BB FSQ
Session B:
Military press
Scull crushers
Chins
TBDL
Rep range - 5x3 sets + 10 for big lifts (MP, FSQ, TBL and Bench) and 10 x 2 for small ones. Probably less volume for TBDL. Will see as I go along.
Session A:
Incline Bench
Dips
Curls
BB FSQ
Session B:
Military press
Scull crushers
Chins
TBDL
Rep range - 5x3 sets + 10 for big lifts (MP, FSQ, TBL and Bench) and 10 x 2 for small ones. Probably less volume for TBDL. Will see as I go along.
Last edited by Sangoma on Tue May 15, 2018 3:39 am, edited 6 times in total.

Re: Back for 2016
Coming back after four weeks of holidays. Lots of beer and food. Gained a few kilos and terribly unfit.
Session B.
Military press:
30 kg x 5
40 kg x 5 x 3
30 kg x 10
Scull crushers:
25 kg x 10 x 2
Chins:
BW x 10
TBDL:
50 kg x 5 x 2 sets
Stretching.
Session B.
Military press:
30 kg x 5
40 kg x 5 x 3
30 kg x 10
Scull crushers:
25 kg x 10 x 2
Chins:
BW x 10
TBDL:
50 kg x 5 x 2 sets
Stretching.

Re: Back for 2016 with no real purpose
Decided to apply Wendler's 531 for the larger lifts. Assistance - 10 x 2 or so. Going to be very conservative with the RM estimates. Because of the alternating sessions the "week" will be 6 workouts (3 of each sessions). Actually, maybe I should make it 2 sessions each, otherwise 1 "week" will take me too long. Have to think.
Last edited by Sangoma on Sun Jan 31, 2016 3:58 am, edited 2 times in total.

Re: Back for 2016 with no real purpose
Session A. Week 1.
1. Incline bench (max - 60 kg)
40 kg x 5
45 kg x 5
50 kg x 5
2. FSQ (max - 70 kg)
45 kg x 5
55 kg x 5
60 kg x 5
3. Dips
BW x 10 x 2
4. Curls
25 kg x 10 x 2
Shit, I am weak.
1. Incline bench (max - 60 kg)
40 kg x 5
45 kg x 5
50 kg x 5
2. FSQ (max - 70 kg)
45 kg x 5
55 kg x 5
60 kg x 5
3. Dips
BW x 10 x 2
4. Curls
25 kg x 10 x 2
Shit, I am weak.

Re: Back for 2016 with no real purpose
Here we go, my new program.
Monday.
FSQ - 531
Biceps curls - 10 x 3 sets
Scull crushers - 10 x 3 sets
Wednesday.
Incline bench - 531
Military press - 10 x 3 sets
Chins - 5-10 x 3 sets
Friday.
TBDL - 531
Dips - 10 x 3 sets
Leg raises - 10 x 3 sets
Monday.
FSQ - 531
Biceps curls - 10 x 3 sets
Scull crushers - 10 x 3 sets
Wednesday.
Incline bench - 531
Military press - 10 x 3 sets
Chins - 5-10 x 3 sets
Friday.
TBDL - 531
Dips - 10 x 3 sets
Leg raises - 10 x 3 sets
Last edited by Sangoma on Tue Feb 16, 2016 10:40 pm, edited 2 times in total.

Re: Back for 2016 with no real purpose
Week 1.
Conservative 1RMs:
FSQ - 70 kg
Incline bench - 65 kg
TBDL - 80 kg
1. FSQ:
45 kg x 5
52.5 kg x 5
60 kg x 12
2. Biceps curls:
25 kg x 10 x 3*
3. Scull crushers:
25 kg x 10 x 3*
Conservative 1RMs:
FSQ - 70 kg
Incline bench - 65 kg
TBDL - 80 kg
1. FSQ:
45 kg x 5
52.5 kg x 5
60 kg x 12
2. Biceps curls:
25 kg x 10 x 3*
3. Scull crushers:
25 kg x 10 x 3*
Last edited by Sangoma on Thu Feb 04, 2016 8:42 am, edited 1 time in total.

Re: Back for 2016 with no real purpose
Week 1.
1. Incline bench
42.5 kg x 5
47.5 kg x 5
55 kg x 12
2. Military press
30 kg x 10 x 3 sets
3. Chins:
BW x 7 x 3 sets
1. Incline bench
42.5 kg x 5
47.5 kg x 5
55 kg x 12
2. Military press
30 kg x 10 x 3 sets
3. Chins:
BW x 7 x 3 sets

Re: Back for 2016 with no real purpose
5 February
Week 1.
1. TBDL:
62.5 kg x 5
60 kg x 5
672.5 x 11
2. Dips:
BW x 10 x 3*
3. Leg raises:
10 x 3
Week 1.
1. TBDL:
62.5 kg x 5
60 kg x 5
672.5 x 11
2. Dips:
BW x 10 x 3*
3. Leg raises:
10 x 3
Last edited by Sangoma on Sun Feb 07, 2016 12:43 am, edited 2 times in total.

Re: Back for 2016 with no real purpose
Week 2.
1. FSQ:
50 kg x 5
57.5 kg x 5
62.5 x 12
2. Biceps curls:
27.5 kg x 10 x 3*
3. Scull crushers:
27.5 kg x 10 x 3*
Edit: bloody moron, it was supposed to be 3 reps...
1. FSQ:
50 kg x 5
57.5 kg x 5
62.5 x 12
2. Biceps curls:
27.5 kg x 10 x 3*
3. Scull crushers:
27.5 kg x 10 x 3*
Edit: bloody moron, it was supposed to be 3 reps...

Re: Back for 2016 with no real purpose
Week 2.
1. Incline bench:
45 kg x 3
52.5 kg x 3
60 kg x 10
2. Military press
32.5 kg x 10 x 3 sets*
3. Chins:
BW x 10 x 3 sets
1. Incline bench:
45 kg x 3
52.5 kg x 3
60 kg x 10
2. Military press
32.5 kg x 10 x 3 sets*
3. Chins:
BW x 10 x 3 sets

Re: Back for 2016 with no real purpose
Below is the video of my back squat. Only 40 kg, just to check the form. I would appreciate constructive ridicule and intelligent insults.
From the front
From the side
From the front
From the side

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Re: Back for 2016 with no real purpose
There are many others here much more knowledgeable on this than I, but the very first thing I noticed was that you are sitting straight down when you squat. You want it to be more like you are sitting on a bench. Butt back then down or back and down. The majority of your weight should be on your heels. Does that make sense?
Also, you start looking down at the floor after you start squatting. You want to look straight ahead or even slightly up.
Also, you start looking down at the floor after you start squatting. You want to look straight ahead or even slightly up.
Re: Back for 2016 with no real purpose
Week 2.
1. TBDL:
55 kg x 3
65 kg x 3
72.5 kg x 10
2. Dips:
5 kg x 10 x 3 sets
3. Leg raises
10 x 2
4. back squat:
50 kg x 3
60 kg x 3
70 kg x 3 x 3 sets
1. TBDL:
55 kg x 3
65 kg x 3
72.5 kg x 10
2. Dips:
5 kg x 10 x 3 sets
3. Leg raises
10 x 2
4. back squat:
50 kg x 3
60 kg x 3
70 kg x 3 x 3 sets

Re: Back for 2016 with no real purpose
Video of the squat with heavier load.
70 kg front:
70 kg side:
70 kg front:
70 kg side:

Re: Back for 2016 with no real purpose
1. FSQ:
52.5 kg x 5
60 kg x 3
67.5 kg x 10
2. Biceps curls:
30 kg x 10 x 3 sets
3. Scull crushers:
30 kg x 10 x 3 sets
52.5 kg x 5
60 kg x 3
67.5 kg x 10
2. Biceps curls:
30 kg x 10 x 3 sets
3. Scull crushers:
30 kg x 10 x 3 sets

Re: Back for 2016 with no real purpose
1. Incline bench:
47.5 kg x 5
55 kg x 3
62.5 x 8
2. Dips:
10 kg x 10 x 3 sets
3. Chins:
10 x 1 set
5 x 2 sets
47.5 kg x 5
55 kg x 3
62.5 x 8
2. Dips:
10 kg x 10 x 3 sets
3. Chins:
10 x 1 set
5 x 2 sets

Re: Back for 2016 with no real purpose
Just realized that I did dips instead of press last session.
1. TBDL:
60 kg x 5
67.5 kg x 3
75 kg x 12
2. Military press:
35 kg x 10 x 3
3. Leg raises:
10 x 2 sets
4. Back squat:
50 kg x 5
70 kg x 3 x 2 sets
Next week - deload
1. TBDL:
60 kg x 5
67.5 kg x 3
75 kg x 12
2. Military press:
35 kg x 10 x 3
3. Leg raises:
10 x 2 sets
4. Back squat:
50 kg x 5
70 kg x 3 x 2 sets
Next week - deload

Re: Back for 2016 with no real purpose
Cycle 1. Deload week.
1. FSQ:
30 kg x 5
35 kg x 5
45 kg x 5
2. Biceps curls:
25 kg x 10 x 2 sets
3. Scull crushers:
25 kg x 10 x 2
1. FSQ:
30 kg x 5
35 kg x 5
45 kg x 5
2. Biceps curls:
25 kg x 10 x 2 sets
3. Scull crushers:
25 kg x 10 x 2

Re: Back for 2016 with no real purpose
Cycle 1. Deload week.
1. Incline bench.
35 kg x 5 x 2 sets
40 kg x 5
2. Military press.
25 kg x 10 x 2
3. Chins
BW x 10
1. Incline bench.
35 kg x 5 x 2 sets
40 kg x 5
2. Military press.
25 kg x 10 x 2
3. Chins
BW x 10

Re: Back for 2016 with no real purpose
Cycle 1. Deload week.
1. TBDL
40 kg x 5 x 2 sets
50 kg x 5
2. Dips
BW x 10 x 2
Leg raises
10 x 2
1. TBDL
40 kg x 5 x 2 sets
50 kg x 5
2. Dips
BW x 10 x 2
Leg raises
10 x 2

Re: Back for 2016 with no real purpose
First cycle completed in 25 days - because it was quite light.
New 1RMs:
FSQ - 75 kg
Incline bench - 70 kg
TBDL - 90 kg
I fell into the trap of progression too quickly quite a few times. Every time I either stalled quickly or got injured pushing for the goal. Small increments work much better and not really that much slower, if you take into account down time due to trauma or stalling. Increasing bench by 5 kilos every month doesn't seem like much, but over a year it becomes 60 kg gain. I doubt I will be able to keep this rate, but even if I can add 2.5 kg a month my bench should be over 100 kg at the end of the year.
New 1RMs:
FSQ - 75 kg
Incline bench - 70 kg
TBDL - 90 kg
I fell into the trap of progression too quickly quite a few times. Every time I either stalled quickly or got injured pushing for the goal. Small increments work much better and not really that much slower, if you take into account down time due to trauma or stalling. Increasing bench by 5 kilos every month doesn't seem like much, but over a year it becomes 60 kg gain. I doubt I will be able to keep this rate, but even if I can add 2.5 kg a month my bench should be over 100 kg at the end of the year.

Re: Back for 2016 with no real purpose
Cycle 2. Week 1.
1. FSQ
47.5 kg x 5
57.5 kg x 5
65 kg x 11
2. Biceps curls
32,5 kg x 10 x 3
3. Scull crushers
32.5 kg x 10 x 3 (+)
Back squat
65 kg x 5 x 2
1. FSQ
47.5 kg x 5
57.5 kg x 5
65 kg x 11
2. Biceps curls
32,5 kg x 10 x 3
3. Scull crushers
32.5 kg x 10 x 3 (+)
Back squat
65 kg x 5 x 2

Re: Back for 2016 with no real purpose
Cycle 2. Week 1. Session 2
1. Incline bench:
45 kg x 5
52.5 kg x 5
60 kg x 9
Military press:
37.5 kg x 10, 7, 8.
Chins:
BW x 10 x 2
1. Incline bench:
45 kg x 5
52.5 kg x 5
60 kg x 9
Military press:
37.5 kg x 10, 7, 8.
Chins:
BW x 10 x 2

Re: Back for 2016 with no real purpose
Cycle 2. Week 1. Session 3.
TBDL:
60 kg x 5
67.5 kg x 5
77.5 kg x 12
Weighted dips:
15 kg x 10 x 3
Leg raises:
10 x 2
TBDL:
60 kg x 5
67.5 kg x 5
77.5 kg x 12
Weighted dips:
15 kg x 10 x 3
Leg raises:
10 x 2
