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 Post subject: Macho Libre
PostPosted: Fri Jan 29, 2016 7:38 am 
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Sergeant Commanding
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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.

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Last edited by Sangoma on Tue May 15, 2018 3:39 am, edited 6 times in total.

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 Post subject: Re: Back for 2016
PostPosted: Fri Jan 29, 2016 7:49 am 
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Sergeant Commanding
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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.

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PostPosted: Sun Jan 31, 2016 3:18 am 
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Sergeant Commanding
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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.

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Last edited by Sangoma on Sun Jan 31, 2016 3:58 am, edited 2 times in total.

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PostPosted: Sun Jan 31, 2016 3:43 am 
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Sergeant Commanding
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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.

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PostPosted: Tue Feb 02, 2016 5:22 am 
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Sergeant Commanding
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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

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Last edited by Sangoma on Tue Feb 16, 2016 10:40 pm, edited 2 times in total.

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PostPosted: Tue Feb 02, 2016 6:02 am 
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Sergeant Commanding
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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*

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Last edited by Sangoma on Thu Feb 04, 2016 8:42 am, edited 1 time in total.

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PostPosted: Thu Feb 04, 2016 8:40 am 
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Sergeant Commanding
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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

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PostPosted: Sun Feb 07, 2016 12:40 am 
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Sergeant Commanding
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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

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Last edited by Sangoma on Sun Feb 07, 2016 12:43 am, edited 2 times in total.

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PostPosted: Sun Feb 07, 2016 12:41 am 
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Sergeant Commanding
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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...

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PostPosted: Wed Feb 10, 2016 3:35 am 
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Sergeant Commanding
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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

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PostPosted: Wed Feb 10, 2016 4:43 am 
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Sergeant Commanding
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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

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PostPosted: Wed Feb 10, 2016 12:50 pm 
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Lifetime IGer
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Location: The Pale Blue Dot
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.

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PostPosted: Fri Feb 12, 2016 2:52 am 
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Sergeant Commanding
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Thanks, Mickey.

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PostPosted: Fri Feb 12, 2016 4:24 am 
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Sergeant Commanding
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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

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PostPosted: Fri Feb 12, 2016 4:27 am 
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Video of the squat with heavier load.

70 kg front:



70 kg side:


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PostPosted: Sun Feb 14, 2016 2:28 am 
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Sergeant Commanding
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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

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PostPosted: Tue Feb 16, 2016 10:39 pm 
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Sergeant Commanding
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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

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PostPosted: Fri Feb 19, 2016 6:02 am 
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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

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PostPosted: Mon Feb 22, 2016 7:15 am 
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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

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PostPosted: Tue Feb 23, 2016 11:48 pm 
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Sergeant Commanding
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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

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PostPosted: Fri Feb 26, 2016 10:49 pm 
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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

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PostPosted: Fri Feb 26, 2016 10:52 pm 
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Sergeant Commanding
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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.

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PostPosted: Mon Feb 29, 2016 5:48 am 
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Sergeant Commanding
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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

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PostPosted: Thu Mar 03, 2016 8:54 am 
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Sergeant Commanding
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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

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PostPosted: Sun Mar 06, 2016 4:48 am 
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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

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