Jen0va's Log: Lifting, Life, and Recovery in Action

[snrygo]

Link to said program?

[Jen0va]

this upload should work

[Jen0va]

Candito Strength Control Prgram

Friday February 21st

Control Lower Day



Paused Squats

warm ups

270 x 4 (6 sets)
**PR**

Vid of last set






Sumo Paused Deadlifts


Warm ups

365 x 4 (3 sets)
**PR**

Vid of Last Set



Single Leg Press

1 plate+35 per side x 10 ( 3 sets)



Cable Pull Throughs


100 x 12 (3 sets)

paused at top of each rep.

I've been really enjoying this program. I enjoy linear progression immensely given that it allows me to attempt PRs each time I hit the weights. I'm doing all my paused work beltless according to Candito's recomendation, and running the accessory lifts for at least 4 weeks at a time in order to track progress better. I've been in a small deficit for about a week now and have not yet been unable to hit PRs. Lets hope I can keep it up!

Thanks for following!

[Jen0va]

Candito Strength Control Program

Saturday February 22nd



Control Upper Day


Spoto Press


Warm ups

190 x 4 ( 6 sets)
**PR**

Vid of last set





Paused DB Row


55s warm up


80s x 4 (4 sets)

Paused at full contraction for 3 count




Overhead Press


warm ups

125 x 7

was meant to get 10, but i think I accidentally jumped too much weight from last week. Logging should fix this mistake :-p




DB curl


25s x 5 (warm up)

35s x 10




Cable Face Pulls


80 lbs x 10 (3 sets)



Chin Ups

8 (3 sets)

admittedly these are quite difficult for me right now weighing in around 190lbs

So you can expect that most updates will have at least 1 video for accountability and can be treated as an open invitation to critique my form.

I took a moment to look at some of my old videos to see just how far I've come with my squat.

vid from 1 year ago


vid from earlier this week


I'm pretty pleased with the progress :-)

Thanks all for following.

[determined4000]

did I mention I was following.
Glad to see you back in post/log mode.

[psychodiver9]

did I mention I was following.
Glad to see you back in post/log mode.

This. Glad you're back

[MikeWines]

Been in since day 1. Good to see you back in the game brother.

[Jen0va]

Thanks for the support guys!

I gotta upload those vids in hd cause they look like sh!t lol

[determined4000]

Thanks for the support guys!

I gotta upload those vids in hd cause they look like sh!t lol

whoa
who said I was supporting you

[Jen0va]

Btw I do take some supplements for those who care. With the exception of the creatine, fish oils, and ultimate man multiple these were all given to me for free. I work at a supplement retailer in a high volume area so many vendors visit and give employees samples or even full containers for free on a regular basis.



Not pictured are a triple strength glucosamine/chondroitin/msm, probiotics, and Apple cider vinegar as well as tons of other single serving samples.

If you guys ever want reviews for stuff I take just let me know. I do not believe in the efficacy of most if what I'm given, but free is free and I only take things which won't risk my health. (With the exception of pre workouts which probably aren't great for you)

[MikeWines]

Any of it really stick out to you as making you feel different? Ex: glucosamine, magnesium, etc.

[Jen0va]

Any of it really stick out to you as making you feel different? Ex: glucosamine, magnesium, etc.

Actually I stopped getting leg cramps after About a week of taking the magnesium. It's possible I was deficient or else that I just started hydrating myself better. I had switched from sheiko w/ coan phillipi to 531 also so that probably played a large role in it also. I haven't cramped since doing this program.

The joint support complex is hard to judge because with the exception of minor and infrequent knee discomfort I have no real joint issues. This discomfort does seem to have lessened in frequency lately and only occasionally follows bench pressing which is weird.

[Jen0va]

Candito Linear Strength/Control Program


Strength Lower Day


Monday February 24th







Squats


Warm Ups (including a 285 x 2 beltless PR)


305 x 6 (3 sets)
**PR**

Vid of set 1 and 3.





I'm very happy with this. Form was on point besides some fatigue on third set. The paused squats are working well for me, clearly.





Sumo Deadlifts


warm ups

* 365 felt like such as$ that I was contemplating not putting the weight up from the previous week. BUT... I put the team on my back tho. **** it.


400 x 6 (2 sets)
**PR**

Video of both sets. **** these were really hard. I had trouble activating my quads well and the chalk got on my upper thigh which halted a few of my lockouts. Grinded it quite well i think.

I was pleased with the numbers I hit, especially given that I'm now just over a week in a deficit. I didn't have the time for accessory movements since I had to get to work. I will have to talk to the management at my gym, however, because the front desk guy pestered me about using mats while deadlifting and accused me of dropping the weights. I explained to him my issue with using mats due to the 3/4-1" surplus they would give me and how that would mess with my training specificity for powerlifting. Also, I had actually asked the management when I signed up about this exact type of thing. I was told that as long as I do not let go of the weights of the top I would be fine, and even then if i used bumper plates it would be ok.


BTW this has nothing to do with anything, but Dwayne "The Rock" Johnson trains at my gym. I've seen him a few times and he's as big as a house. I've seen Dan Marino there as well. srs.




Thanks all for following!

[determined4000]

The Rock and Marino!!!!!!!!!!!!!

[Jen0va]

The Rock and Marino!!!!!!!!!!!!!

Yeah lol the first time I saw the rock was on Christmas Day. The gym was only open for 4 hours so my chances were heightened I guess. He was walking out of the locker room as I went in and I looked up and was like oh ****! Lol

[HealingHands8]

Very jealous of lifting at the same gym as the most electrifying man in sports entertainment! Loving the lifts in this thread too. Subbed

[Jen0va]

Very jealous of lifting at the same gym as the most electrifying man in sports entertainment! Loving the lifts in this thread too. Subbed

Thanks man!

Cliffs:

Was big AF in hs(fat), small af 2 years ago.(130lbs) and began training for powerlifting about a year and a half ago. Arms don't grow well, currently doing a small cut at 2800 cals for 6 weeks in order to stay in a competitive weight class and get a bit leaner before continuing to recomp or slowly gain.

Running candito strength/control linear program.

[Jen0va]

Candito Strength Control Program


Wednesday February 26th



Strength Upper day






Paused Bench


Warm Ups


205 x 5 (2 sets)

**Fail =\ I was going for 6 reps on each set. I might have gotten the first set if I had a lift-off. The last rep got just high enough to re-rack it, but i couldn't lock out the right side. The second set I had a lift off but needed help on the 6th rep.

200 x 6

**had liftoff


Vid of first set





Season Chest Supported Row
(AKA best back machine ever)


2 PPS x 6 (3 sets)


Vid of first set.


**I've been having some snap action in my lower back, so I'm switching to this for my upper back movement and halting deadlifts until it feels better. I know, it sucks, but I'd rather not risk injury.




Over Head Press

Warm ups


140 x 4

**I knew going for a PR was stupid considering my low pressing strength evident from the bench, but I figured what the hell. I needed 6, got 4.

Vid






DB Cheat curls


Warm up


45s x 6

**Strict**

20s x 10





Face Pulls w/ lat pulldown


100 x 10 (3 sets)





Chin Ups


6 reps (3 sets)

**I expected to hit a wall with training given the cut, but perhaps a refeed would be a good idea before my next session. Thoughts on this?


Thanks all for following

[psychodiver9]

interesting ohp stance. feet should be together bro.

[Jen0va]

interesting ohp stance. feet should be together bro.

I used to press like that and for whatever reason I switched to this after a long period of not doing ohp.


Are there advantages to one over another?

[psychodiver9]

I used to press like that and for whatever reason I switched to this after a long period of not doing ohp.


Are there advantages to one over another?

ive never tried it your way but you get alot of momentum using that stance which is less muscle recruitment

[MikeWines]

I used to press like that and for whatever reason I switched to this after a long period of not doing ohp.


Are there advantages to one over another?

Feet together generates a larger demand upon the core for stability due to a smaller base of support, that's all. Is "right" over another? Not necessarily (much like the feet straight ahead vs. turned out squat debate), it'll depend upon your mobility, core stability, and shoulder ROM which you should use.

[Jen0va]

I'll swap over to the other way if there's better muscle recruitment. I have no need for an as strong as possible ohp so might as well get as much fibers burning as possible

[maxcabral]

that last bowl of oats....I know what things I'm getting next time I get groceries. holy. phuck.

[Jen0va]

Candito Strength Control Program


Friday February 28th


Control Lower Day (Modified to rehab injury)





Paused Squats


Warm Ups


275 x 4 (6 sets)
**PR**



Vids of sets 3 and 6

set 3



set 6







BW Hyper Extensions



3 sets of 20

**Did this just to get some blood flowing to the lower back region in attempts to reduce inflammation and speed the healing process. I'd probably have been better off not doing jack sh!t today, since paused squats aren't exactly easy on the low back, but I'm admittedly stubborn.


Finished off with a good 20 minute foam rolling session.

Not a bad session considering I hit some heavy paused squats for a PR. I'll definitely be taking tomorrow off since I'm working all day and get in my control upper day on Sunday. I'll probably resume with strength lower on Tuesday if I feel 100% better. Lower back ain't nothin to fuk with.


Also, I tried the mystery flavor of C4 today. We got in a lot of sample servings of it. If I'm eligible to and the deadline is not passed, I will submit a flavor name for the contest.


Thanks all for following!

[brady3superbwl]

Still following Gjdm.

[Jen0va]

Candito Strength/Control Program



Sunday March 2nd



Control Upper Day





Spoto Press


Warm Ups


195 x 4 (6 sets)

**PR**


*These are starting to get a bit difficult, although my lower back stiffness probably cut my mobility a bit so positioning wasn't consistent or ideal.





Paused Seated Chest supported Unilateral too many damn names Row Machine



1 Plate +35 per side x 4 (6 sets)


*I love this machine.






Over Head Press

**Tried out suggested stance, please critique**


warm ups


120 x 8

**probably shouldn't have went for the PR with my stance being adjusted, but it felt pretty good in the warm ups


vid of top set







Standing DB Bicep curls (less than strict, but not ridiculous)


20s x 5


35s x 10





Cable Face Pulls (using lat pull down)



100 x 10 (3 sets)





Chin-Ups



BW x 10

**da fuq did that come from?



BW x 8 (2 sets)

**Pretty good session considering the spoto press PR while cutting. This program has definitely showed me that I had a lot of potential in terms of being able to increase my lifts through better technique and possibly CNS conditioning. My lower back is still giving me ****, so my lower body workouts will be snap city fluff sh!t this week. Sorry for the late update, my schedule has been pretty crazy over the weekend.


Weighed in at 184.6 this morning before doing my business, so the weight loss is srs. Still keeping it to 2700-2800 cals w/o cardio.


Thanks all for following!

[Jen0va]

Candito Strength/Control Program



Wednesday, March 5th



Strength Upper Day






Bench Press


Warm Ups


205 x 6 (3 sets)
**PR**


Vid of first set






Unilateral seated Chest Supported Row Machine


2 plates + 5 per side x 6 (3 sets)






Over Head Press


warm ups


135 x 6
**PR**

Vid of top set






DB Curls

25s x 6

40s x 6




Cable Face Pulls Using Lat Pulldown



120 x 12 (3 sets)





Chin Ups

BW x 9

BW x 8

BW x 8

**This workout was excellent. I maximized my carb intake the previous day since I realized I couldnt even get a pump in my last few workouts. I don't particularly care about that, but performance was suffering as a result.


This update is late as fuk as usual, sorry. I'm still unable to squat or deadlift so I'm not bothering to log my pitiful leg workouts this week. Hopefully this gets better soon or else I may need to see a Dr. about it.

Today will be Control Lower Day, Update to come later!


weighed in at 182 this morning.



Thanks all for following!

[determined4000]

looking strong in here!

[Jen0va]

Candito Strength/Control Program


Sunday March 9th


Control Upper Day






Spoto Press


Warmups


195 x 4 (6 sets)

**Kept same weight as last time, and had much better form and set up consistency. Pressing seems to be doing well in the absence of effective lower body training.





Paused Unilateral Seated Chest Supported Row Machine


2pps x 4 (6 sets)





Overhead Press


Warm Ups


120 x 10

**PR**


**was only able to get 8 of this previously. I'm getting better with this lift after making my grip a bit wider to match my shoulder width


Vid of top set







DB Curls


25s x 10

35s x 10




Cable Face Pulls


120 x 12 (3 sets)




Chin Ups


BW x 10

BW x 9 (2 sets)


**getting better with these as I get lighter

Felt energetic and well rested for this session. I had Phelycia help me record my over head pressing. Back is slowly getting better.