Macho Libre

[Sangoma]

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.

[Sangoma]

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.

[Sangoma]

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.

[Sangoma]

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.

[Sangoma]

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

[Sangoma]

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*

[Sangoma]

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

[Sangoma]

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

[Sangoma]

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...

[Sangoma]

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

[Sangoma]

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

[Mickey O'neil]

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.

[Sangoma]

Thanks, Mickey.

[Sangoma]

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

[Sangoma]

Video of the squat with heavier load.

70 kg front:



70 kg side:

[Sangoma]

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

[Sangoma]

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

[Sangoma]

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

[Sangoma]

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

[Sangoma]

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

[Sangoma]

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

[Sangoma]

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.

[Sangoma]

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

[Sangoma]

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

[Sangoma]

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