Macho Libre

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Sangoma
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Re: And he eventually became a hero in 2017

Post by Sangoma » Mon Aug 14, 2017 8:51 am

1. Squat
50 kg x 5
60 kg x 5
70 kg x 5 x 2 sets
50 kg x 10

2. Bulgarian split squat
36 kg x 5 x 2 sets

3. SLDL
50 kg x 7 x 3 sets
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Re: And he eventually became a hero in 2017

Post by Sangoma » Fri Aug 18, 2017 8:06 am

1. Chins:
BW x 6 x 3 sets

2. OA DB row:
25 kg x 5 x 3 sets
20 kg x 10

3. Dumbbell pullover
25 kg x 7 x 3 sets

4. Barbell curl
35 kg x 5 x 3 sets

5. Concentration curl:
7.5 kg x 10 x 2 sets

7. KB snatch:
22 kg x 5L/5R
Can't believe I was able to snatch 22 kg for 10 minutes.
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Re: And he eventually became a hero in 2017

Post by Sangoma » Sun Aug 20, 2017 5:23 am

1. Incline Bench
50 kg x 5
60 kg x 5 x 2 sets

2. OA KB press
22 kg x 6 x 3 sets

3. Dumbbell lateral raise:
10 kg x 10

5. DB overhead triceps extension:
25 kg x 10
30 kg x 6 x 2 sets

6. Dips:
BW x 11 x 2 sets
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Re: And he eventually became a hero in 2017

Post by Sangoma » Wed Aug 23, 2017 2:30 am

Last three days:

30 min stationary bike ride. HR - 120-150.
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Re: And he eventually became a hero in 2017

Post by Sangoma » Wed Aug 23, 2017 10:03 am

1. Squat
50 kg x 5
60 kg x 5 x 3 sets

2. OA KB press
22 kg x 6 x 4 sets

3. OA DB rows
25 kg x 5 x 3 sets

4. OA DB bench press
20 kg x 5 x 2 sets

5. Biceps curls
32.5 kg x 5 x 2 sets

6. Overhead triceps extensions
25 kg x 8 x 3 sets
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Re: And he eventually became a hero in 2017

Post by Sangoma » Thu Aug 24, 2017 10:47 am

1. Incline bench
50 kg x 5
60 kg x 5 x 2 sets

2. Squat
50 kg x 5
60 kg x 5 x 2 sets
65 kg x 5
70 kg x 3

3. Chins
BW x 10
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Re: And he eventually became a hero in 2017

Post by Sangoma » Fri Aug 25, 2017 9:41 am

1. Squat
50 kg x 5
60 kg x 5 x 2 sets
70 kg x 3
75 kg x 2
65 kg x 3
65 kg x 5


2. OA KB press
20 kg x 5
22 kg x 5
24 kg x 3
25 kg x 2 x 2 sets
23 kg x 3 x 2 sets
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Re: And he eventually became a hero in 2017

Post by Sangoma » Mon Aug 28, 2017 1:57 am

45 minutes stationary bike ride. HR - 120 - 160/min
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Re: And he eventually became a hero in 2017

Post by Sangoma » Mon Aug 28, 2017 8:00 am

1. Squat:
50 kg x 5
60 kg x 5
70 kg x 3
75 kg x 3
80 kg x 3
80 kg x 3
70 kg x 3 x 5 sets

2. Incline bench:
50 kg x 5
60 kg x 3
65 kg х 2
70 kg x 1
75 kg - fail
62.5 kg x 2 x 3 sets
60 kg x 3 x 3 sets
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Re: And he eventually became a hero in 2017

Post by Sangoma » Mon Aug 28, 2017 8:28 pm

40 minutes stationary bike. HR - 120-130/min.
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Re: And he eventually became a hero in 2017

Post by Sangoma » Tue Aug 29, 2017 8:08 am

1. KB snatch:
16 kg x 10
20 kg x 5
22 kg x 3 x 1 sets
24 kg x 3

2. OA KB press
16 kg x 5
20 kg x 5
24 kg x 3
26 kg x 2
27 kg x 3 singles
24 kg x 2
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Re: And he eventually became a hero in 2017

Post by Sangoma » Wed Aug 30, 2017 9:35 am

1. Squat:
50 kg x 5
60 kg x 5
70 kg x 3
80 kg x 1
70 kg x 3 x 3 sets

2. Incline bench:
50 kg x 5
60 kg x 3
65 kg x 3 x 2 sets
60 kg x 3 x 3 sets

3. Dips:
BW x 10 x 2 sets
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Re: And he eventually became a hero in 2017

Post by Sangoma » Thu Aug 31, 2017 6:49 am

1. Squat:
50 kg x 5
60 kg x 5 x 2 sets

2. Incline bench:
55 kg x 5 x 2 sets

3. OA KB press:
20 kg x 5
24 kg x 5
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Re: And he eventually became a hero in 2017

Post by Sangoma » Fri Sep 01, 2017 6:55 am

1. Incline bench:
50 kg x 5
55 kg x 5
57.5 kg x 5 x 2 sets

2. Squat:
50 kg x 5
60 kg x 5
62.5 kg x 5 x 2 sets

3. OA KB press:
24 kg x 5 x 2 sets
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Re: And he eventually became a hero in 2017

Post by Sangoma » Wed Sep 06, 2017 5:25 am

And what do you know... On Monday I went to see the local Starting Strength coach. It doesn't matter if you believe in SS or not, with my technique pretty much any qualified help is useful. It's quite amazing how much difference little corrections in technique can make. Links to the videos of my deadlift and squat are below. I would appreciate feedback.

https://drive.google.com/open?id=0B_zsd ... 2RKZi1iQUE
https://drive.google.com/open?id=0B_zsd ... lh0bUFsc3M
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Re: And he eventually became a hero in 2017

Post by Sangoma » Wed Sep 06, 2017 8:34 am

And so it follows that I am going to stick to the SS program for now.

1. Squat:
20 kg x 5
50 kg x 5
70 kg x 5 x 3 sets

2. Bench press:
20 kg x 5
40 kg x 5
50 kg x 5 x 3 sets

3. Deadlift:
70 kg x 5
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Re: Elite novice

Post by Sangoma » Sat Sep 09, 2017 4:03 am

1. Squat
20 kg x 10
50 kg x 5
72.5 kg x 5 x 3 sets

2. Military press
47.5 kg x 5 x 3 sets

3. Deadlift
75 kg x 5
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Re: Elite novice

Post by Sangoma » Mon Sep 11, 2017 9:16 am

1. Squat
20 kg x 10
50 kg x 5
60 kg x 5
75 kg x 5 x 3 sets

2. Bench press
20 kg x 10
40 kg x 5
55 kg x 5 x 3 sets

3. Deadlift
80 kg x 5
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Re: Elite novice

Post by Sangoma » Wed Sep 13, 2017 8:43 am

1. Squat
20 kg x 10
50 kg x 5
60 kg x 5
77.5 kg x 5 x 3 sets

2. Military press
20 kg x 10
30 kg x 5
40 kg x 5
50 kg x 5 x 3 sets

3. Deadlift
85 kg x 5
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Re: Elite novice

Post by Sangoma » Fri Sep 15, 2017 7:21 am

1. Squat
20 kg x 10
50 kg x 5
60 kg x 5
70 kg x 3
80 kg x 5 x 3 sets

2. Bench press
20 kg x 10
40 kg x 5
50 kg x 5
57.5 kg x 5 x 3 sets

3. Deadlift
70 kg x 5
80 kg x 5
87.5 kg x 5
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Re: Elite novice

Post by Sangoma » Tue Sep 19, 2017 5:49 am

1. Squat
20 kg x 10
50 kg x 5
60 kg x 5
70 kg x 5
82.5 kg x 5 x 3 sets

2. Military press
20 kg x 10
30 kg x 5
40 kg x 5
51 kg x 4, 2

3. Deadlift
70 kg x 5
80 kg x 5
90 kg x 5
Last edited by Sangoma on Sun Sep 24, 2017 4:39 am, edited 1 time in total.
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Re: Elite novice

Post by Sangoma » Fri Sep 22, 2017 10:30 am

1. Squat
20 kg x 10
50 kg x 5
60 kg x 5
70 kg x 5
80 kg x 3
85 kg x 5 x 3 sets

2. Bench press
20 kg x 10
40 kg x 5
55 kg x 5
60 kg x 5 x 3 sets

3. Deadlift
70 kg x 5
80 kg x 5
92.5 kg x 5
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Re: Elite novice

Post by Sangoma » Sun Sep 24, 2017 4:39 am

1. Squat
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 5 - will call it light session

2. Military press
20 kg x 5
40 kg x 5
51 kg x 5, 4, 2

3. Deadlift
70 kg x 5
80 kg x 5
90 kg x 3
95 kg x 5
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Re: Elite novice

Post by Sangoma » Mon Sep 25, 2017 8:12 am

1. Squat
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 5
87,5 kg x 5 x 3 sets

2. Bench press
20 kg x 10
50 kg x 5
62.5 kg x 5 x 3 sets

3. Deadlift
70 kg x 5
85 kg x 3
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Re: Elite novice

Post by Sangoma » Sun Oct 01, 2017 2:12 am

1. Squat
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 3
90 kg x 5 x 3 sets :rock:

2. Military press
20 kg x 5
40 kg x 5
51 kg x 5 x 3 sets :axe:

3. Deadlift
70 kg x 5
85 kg x 3
97.5 kg x 5
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