Pause Bench
2x205x6 PR
205x5
FFS failed the last rep on the 3rd set...just needed to lockout the last few inches....if I would have rested 30 more seconds I feel I would have gotten it...3 hours of sleep as well the night before but no fukin excuses.
DB Row
3x85sx6
OHP
125x6
RDF
3x90x12
Deadbugs to finish off.
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Fought through this workout...
This upcoming week will probably be my last on Candito's program. I just really want to do 5/3/1 tbh and want to start doing singles and triples and destroy
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Thread: Francis333's Beginning Log!
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10-11-2014, 02:25 AM #2941
Week 7: Upper Strength
"Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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10-11-2014, 02:27 AM #2942
Week 7: Lower Control
Pause Squats
6x265x4
Pause Deadlifts
2x345x4
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That's all for the day, keeping it brief. Lower back was on fire after this.
About to go visit a powerlifting garage gym to train and hopefully they have a better bench."Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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10-14-2014, 08:01 AM #2943
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10-14-2014, 07:47 PM #2944
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10-15-2014, 04:24 AM #2945
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10-15-2014, 04:44 AM #2946
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10-15-2014, 07:37 PM #2947
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10-15-2014, 09:11 PM #2948
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10-19-2014, 05:49 PM #2949
Week 7: Upper Control
Spoto Bench
6x175x4
Barbell Row
6x175x4
OHP
125x8
Chins
BWx10
-Band Face pulls to end it off.
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Oct 11th:
First workout at guest gym. Good environment, everyone there competes together so hoping I can learn some stuff.
Been slackin on diet the past couple days, down to 207lbs but no big deal. Lots of food today to get back on track."Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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10-21-2014, 09:45 PM #2950
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10-21-2014, 09:45 PM #2951
Week 8: Lower Strength
Squats
3x300x6 PR
Deadz
395x6 PR
Front Squats
3x115x8
Hammy Curl
3x115x8
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Oct 14th. Awesome workout. I remember this being easy, especially the deads being disgustingly easy except for grip issues on the last rep without chalk."Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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10-21-2014, 09:54 PM #2952
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10-21-2014, 09:56 PM #2953
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10-23-2014, 12:49 PM #2954
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10-23-2014, 12:52 PM #2955
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10-23-2014, 03:29 PM #2956
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10-24-2014, 04:05 PM #2957
Week 8: Upper Strength
Pause Bench
3x205x6 PR
DB Row
3x90sx6
OHP
130x6
Chins
+2.5x6
RDF
3x100x8
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Oct. 15th
Got all of the 3 sets of bench pretty easily."Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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10-24-2014, 04:08 PM #2958
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10-24-2014, 04:18 PM #2959
Week 8: Upper Control
Pause Bench
6x180x4
No spoto, just did pause, feels beteter on the elbows.
Barbell Row
6x180x4
OHP
130x8
Chins
BWx10
Full extension of the elbows, dead hang.
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Face pulls with band at the end.
This is the final workout of Candito's program; Onto 5/3/1 we go!"Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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10-26-2014, 11:14 AM #2960
Cycle 1: Week 1: OHP
OHP
105x5 accidently did 5 reps on this
120x3
135x10 PR
140x3
150x3 RPE 8.5
3x105x5
Huge volume. Everything was pretty easy. Going to start using RPE because it's fun.
Haven't gone heavy on these for a while.
DB Bench
1x75sx10
4x75sx8
Accidently did 10 reps first set. Feel these in the triceps alot.
DB Row
5x80sx10
Pretty much kroc rows, these feel awesome.
Face Pulls
3x50x15
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Great 1st workout back on 5/3/1."Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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10-26-2014, 11:30 AM #2961
Cycle 1: Week 1: Deadlift
Deadlift
300x3
340x3
385x3
405x3
425x3 Tied PR RPE 8.5
Tied PR 1st deadlift sesh on 5/3/1 not bad.jpg.
Could have gone for another joker set but decided to stay conservative because I haven't deadlifted above 400 in a while.
Front Squats
5x135x8
Pallof Press
5x30x10
Leg Curl
2x110x12
Assistance work is pretty pussy, but you're not gonna win on assistance work motherfukas."Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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10-31-2014, 02:23 PM #2962
Cycle 1: Week 1: Bench
Pause Bench
155x3
175x3
200x6 RPE 9
210x3 RPE 8.5
3x155x5
Considering I got 3x205x6, that AMRAP was pretty crappy. Wasn't feeling great on this day.
DB Press
5x60sx8
Chinups
5xBWx4
Goin light on these because 5 sets.
Rear Delt Flies
3x90x11
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Not bad, could be better"Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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10-31-2014, 02:33 PM #2963
Cycle 1: Week 1: Squat
Squat
225x3
260x3
295x8 PR RPE 9
310x3 RPE 8.5
325x3 RPE 9 Tied PR
3x225x6
SLDL
5x225x8
Hammies destroyed by this part.
Planks
5x15seconds
Top of Deadlift Hold (Grip Work)
2x405x10 seconds/6 seconds
chalked up then hold double overhand grip for as long as possible. Not bad, I don't think alot of powerlifters can do this double overhand.
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Squats were awesome. hamstrings sore for the next couple days. It is hard to assess RPE properly."Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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11-04-2014, 03:26 AM #2964
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11-04-2014, 04:41 AM #2965
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11-04-2014, 05:32 AM #2966
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11-04-2014, 06:55 AM #2967
Yes but from a rack pull position not from a deadlift. But still
Thanks mate, my grip strength has skyrocketed in terms of deadlift. I did one of those grip squeeze tests in my course today and I didn't measure up to most of the other guys in class which is interesting. IMO it's not the same though"Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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11-04-2014, 07:19 AM #2968
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11-04-2014, 07:30 AM #2969
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11-04-2014, 04:32 PM #2970
Cycle 1: Week 2: OHP
OHP
100x5
110x5
130x12 RPE 10 PR
3x100x5
DB BEnch
5x75sx8
DB Row
5x80sx11
Face Pulls
3x50x15
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Oct 26th
All kindza volume."Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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