Ryans' Vlog: Candito Training Linear Progression: Every Set Every Rep Recorded

[heavykettlebell]

It's been a while since I've followed a full program that totally dictates most of what I do in the gym. I did the cube method for 8 weeks, but only for my deadlift. This time I'm following Candito's 6 week Linear Progression program. I've never been too good at posting my workouts in a journal here consistently, but for the next 6 weeks I will log as I do this plan.

I'm coming off a mild knee tweak that has caused me to rebuild my squat so many of my numbers are low. My main goal with starting over building my squat is to squat WITHOUT PAIN.

My competition numbers in powerlifting are as follows:
Squat: 429lbs / 195kg
Bench: 297lbs / 135kg
Deadlift: 545lbs / 247.5kg


I'm 32 years old, 5'8" and currently weight 195lbs. I competed in the 90kg at uspla meet in vacaville on February 9th 2014. here is the video of my lifts at that meet: http://www.youtube.com/watch?v=0osFh-HZ4K4

My goal is to compete in the 181.5lbs / 82.5kg weight class and hit all the same numbers, except the deadlift. My deadlift goal is 565lbs

Here's the link to the program from Candito Training HQ's website:
http://www.canditotraininghq.com/fre...ngth-programs/

[heavykettlebell]

Bar felt heavy as hell and bar felt hella slow.

[heavykettlebell]

Feels good to bench again. Everything felt heavy. As same as the day before, I didn't feel like a beast, but I lifted pain free

[heavykettlebell]

6 sets of 4 reps. I love low reps. Feels to good to squat in the right position. Bar felt remarkably lighter. Shoulders hurt like bitch getting under the bar each time.

[heavykettlebell]

Pause reps suck. I've gotten better with pause bench and spoto presses, but pause rowing for back just shows where all my weaknesses are. I tried bent over rows with a pause at the top of the movement and it was just so hard to hold. Chest is super tight and it just goes to show that I'm weak in position.

[heavykettlebell]

Squat session went pretty well. Another pain free heavy squat session. I think my right glute is starting to build up and catch up with my left. Deadlift session was ****ing hard as ****. 6 reps with 435lbs. 1st set went pretty smooth, second 2 set was choppy. Need to work on my form next week.

[heavykettlebell]

235lbs for 3 sets of 6 reps. On the last set of 6 I failed the 6th rep and needed a spot. Rubish rows are pretty fun, but I'm still trying to figure out the form on them. Should I drop it really quick and then pull like a series of singles or should I do with a better controlled eccentric movement? Why not both? I really want to do this with 315lbs, it would feel pretty raw to do that.

I gotta say, these rubish rows are getting pretty fun.

[heavykettlebell]

Just like the day 6 i had to split the day during 2 different time periods due to life stuff. Squat took me forever get flexible and warm for, but I'm happy i was able to pause squat 275lbs for 4 reps. I stayed pretty much pain free in the knees. I hate how my squat strength and form varies so wildly.