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: Elite novice

Post by Sangoma » Sun Dec 24, 2017 5:10 am

1. Deadlift;
70 kg x 5
80 kg x 5
90 kg x 5
100 kg x 3
105 kg x 2
107.5 x 3 :-({|=

2. Press:
20 kg x 10
40 kg x 5
45 kg x 5 x 2
40 kg x 5
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Re: Elite novice

Post by Sangoma » Sun Dec 24, 2017 11:17 pm

1. Squat:
20 kg x 10
50 kg x 5
70 kg x 5
75 kg x 5 x 2 sets
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Re: Elite novice

Post by Sangoma » Wed Dec 27, 2017 9:26 am

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

2. Press:
20 kg x 10
40 kg x 5
45 kg x 3
50 kg x 1
52.5 kg x 2 singles
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Re: Macho Libre

Post by Sangoma » Tue May 15, 2018 3:47 am

Yesterday:
BJJ session. The teacher invited some camera man to film the session for marketing purposes and was teaching some weird technique. I don't know the name. When you are inside of someone's half guard you sort of tumble over your shoulder, tangle your legs with his and end up on his back. A bit too advanced for me, but it was a good technical workout.

Second part - starting in guy's De La Riva, if you get points - he leaves, and now you start at the bottom in DLR. If you lose or win three times - get in the queue. I suck at De La Riva. My excuse - short legs.
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Re: Macho Libre

Post by Sangoma » Wed May 16, 2018 11:00 am

Got held up at work, couldn't make it to the class. Training at home instead.

1. Deadlift:
70 kg x 3
90 kg x 3 x 3

2. 16 kg snatch, switching hands every minute, 15 reps/min
Total - 150 reps/10 minutes.

HR - 152/min

Easier than I thought it would be
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Re: Macho Libre

Post by Sangoma » Sun Jul 01, 2018 6:35 am

GPP mini-session before sauna:

1 minute rest between exercises

2 x 16 kg KB FSQ x 10
2 x 16 kg KB jerk x 10
16 kg snatch 10L/10R
BW dips x 10
BW pull-ups x 8
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Re: Macho Libre

Post by Sangoma » Mon Jul 16, 2018 8:58 pm

Yesterday first BJJ session after a week's illness. Wasn't too hard, so got through it ok.

Today:
30 min stationary bike ride with HR monitor. Keeping HR between 125 - 130/min. Hard at times - feels like I am not doing anything.

PM:
100 one arm swings (total - 50 per arm) with 16 kg in sets of 10
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Re: Macho Libre

Post by Sangoma » Tue Jul 17, 2018 11:18 pm

1: Incline bench:

40 x 5
50 x 5 x 2 sets

2. 20 kg snatch:
5L/5R x 3 sets

3. Deadlift:
70 kg x 5
80 kg x 3 x 2 sets

Haven't lifted for a long time, starting slowly.
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Re: Macho Libre

Post by Sangoma » Tue Jul 24, 2018 8:39 pm

35 minutes stationary bike. HR - 120 - 130/min. Trying to follow Maffetone method.
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Re: Macho Libre

Post by Sangoma » Sat Sep 01, 2018 2:13 am

I am going to try and be more consistent with recording my training. Went back to BJJ today after recovering from a flu. Sucks. Got winded after a minute of rolling. Alas, such is life. Below are my training in the last couple of days.

30th of August 2018:

1. Incline bench:
20 kg x 10
40 kg x 5
50 kg x 5 x 3 sets

1. BB Squat:
20 kg x 10
50 kg x 5 x 3 sets

3. Deadlift:
70 kg x 3
80 kg x 5 singles

Today:
1 hour of BJJ.

DL:
70 kg x 3
80 kg x 7 singles

I decided to try dragged out Steve Justa deadlift routine out of Pavel's ES. Basically singles at 70% RM, starting from 3 and adding 2 every session up to 15 reps. Then increase the weight and recycle. Starting low. Also incline bench and squat - 10 working reps in a session, linear progression for now, not necessarily on the same days as DL.
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Re: Macho Libre

Post by Sangoma » Mon Sep 03, 2018 6:01 am

Yesterday

1. Squat:
20 kg x 10
50 kg x 5
55 kg x 3 x 3
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Re: Macho Libre

Post by Sangoma » Mon Sep 03, 2018 11:36 am

1 hour BJJ session. Rolled with two complete beginners. Feels good, obviously. Nothing to be proud of, of course, however, I had this light flashing in my head: the way I feel rolling with these guys - relaxed, not getting tired while they are getting completely out of breath - is the same way blue belts feel rolling with me or black belts feel rolling with purple guys. Meaning that I am actually moving up the ladder somewhat.
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Re: Macho Libre

Post by Sangoma » Wed Sep 05, 2018 7:57 pm

4 September 2018:

1 hour BJJ session. Good.
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Re: Macho Libre

Post by Sangoma » Sat Sep 08, 2018 1:28 pm

1 hour BJJ.
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Re: Macho Libre

Post by Sangoma » Sun Sep 09, 2018 2:08 am

1. Incline bench:
20 kg x 10
40 kg x 5
50 kg x 5
55 kg x 3 x 3 sets

2. Deadlift:
70 kg x 5
80 kg x 1
85 kg x 1 x 5 singles

3. Chins:
7 x 2 sets

4. 20 kg goblet SQ x 10
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Re: Macho Libre

Post by Sangoma » Mon Sep 10, 2018 10:53 am

1 hour BJJ
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Re: Macho Libre

Post by Sangoma » Wed Sep 12, 2018 2:47 am

1 hour BJJ yesterday
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Re: Macho Libre

Post by Sangoma » Thu Sep 13, 2018 3:45 am

Yesterday: 1 hour BJJ. Wonky left shoulder, took it easy.
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Re: Macho Libre

Post by Sangoma » Fri Sep 14, 2018 10:29 pm

Two BJJ sessions yesterday: one on one with the black belt instructor - knee on belly escapes and one sweep from half guard. Second session - open mat on Friday evening. Couple of intense rolls and a few technique questions.
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Re: Macho Libre

Post by Sangoma » Wed Sep 19, 2018 11:44 pm

Monday and Tuesday - 1 hour BJJ sessions.

On Tuesday didn't skip the sparring bouts. Made it a goal to not get submitted and rest as much as possible. Funny enough, submitted another white belt: mounted him and wrapped my leg around his in a way that made him tap out. What I did exactly - I have no idea!
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Re: Macho Libre

Post by Sangoma » Thu Sep 20, 2018 10:22 pm

30 minute jog.
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Re: Macho Libre

Post by Sangoma » Mon Sep 24, 2018 10:51 pm

1 hour bjj session yesterday. Had a 10 minute roll with the blue belt girl. Being physically stronger sort of leveled the field, the roll was more or less even.
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Re: Macho Libre

Post by Sangoma » Wed Sep 26, 2018 9:50 pm

2 hour BJJ session yesterday.
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Re: Macho Libre

Post by Sangoma » Sat Oct 06, 2018 2:39 am

Four Jiu-Jitsu sessions this week. Also some 20 kg kettlebell snatching.
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