Anthony21's Non-stop endeavor for Strength PT.2

[Anthony21]

What's up everyone. So I had my log that I just found out closed due to reaching the max post count (10,000+).

If you want to check out my journey from the start with soap opera drama sprinkled in. You can check it out with the link below.

My original strength log

So here is my new log and a new start to continuing this journey of strength/powerlifting training.

Not to make this intro to long but I've been working with a powerlifting coach for over a year and that relationship ended today.

I am focused on powerlifting/strength training along with competing in powerlifting meets.

I am focused on my upcoming meet which is 10/4/14.

Current maxes are...

Bench: 270 paused
Squat: 405 (wrapped)
Deadlift: 465

This feels new to me in regards to picking a new program since i've hadn't had to for over a year. It's tough trying to pick a routine cause I'm indecisive. I first wanted to go with some Beyond 5/3/1 but after watching and researching some info it seems it's flawed for powerlifting as a primary goal.

So that leads to to the program I decided to run, Jonnie Candito's Strength program.

Jonnie Candito is a known lifter on Youtube but he's pretty well known in powerlifting and performing on the platform.

Check out his website for his info and programs for free

Here's the program in a nut shell.

Basic Weekly Setup
Week 1 ­ Muscular Conditioning
Week 2 ­ Hypertrophy
Week 3 ­ Linear Max OT
Week 4 ­ Heavy Weight Acclimation/Explosiveness
Week 5 ­ Intense Strength Training
Week 6 ­ Deload (optional)
Note ­ There is an option to max out on the 6th we ek, which will then call for a 7th week to be adde d as the deload
to end the cycle.

So the way it would go is after the 5th week you can either go 1 of 3 ways.

1. Either not go for a 1RM test and take a calculated 1RM based off week 5 to begin another 5 weeks.

2. Use projected max from week 5 but take a deload. This is repeating week 1 but skipping the last upper workout.

3. Find your 1RM then deload or start a new cycle

So really it's up to the lifter on what route they want to go. Having this flexibility is pretty cool if you ask me.

The program is built around the main lifts and having some accessory work and optional lifts to compliment the main work.

I'm not going to lay it all out cause I don't want to make this a long intro but you can read the PDF from Jonnie's website.

I'll be starting this programming come next Monday and looking forward to it.

[Anthony21]

So I figured since today would of been a normal lifting day for me with my previous programming. I thought i'd start my first training day with my new program.

So this is going to be week 1.

Today is going to consist of the following.

Squat
280x4x6

Deadlifts
370x2x6

BB RDL
3x8-12 reps

Barbell calf raise
3x8-12 reps

Ab wheel

[MatTheCur]

In.

This is goin' to be innnnnnnnnnnnnnteresting...

[Anthony21]

In.

This is goin' to be innnnnnnnnnnnnnteresting...

It's definitely going to be interesting to see how things go. I haven't trained on my own for a while.

It's going to be new as well with the rep work for deadlifts since i've been pulling only singles for over a year.

[KenshinH]

In4 more lifting, less drama

[Jasonk282]

in...

[Anthony21]

In4 more lifting, less drama

Definitely no more drama and there will be some good lifting

in...

<3

[Filmbuff81]

[Anthony21]

Thanks for coming back Rory.

[Anthony21]

So day 1 is in the books. This workout was a nice wake up call when it came to my deadlift. I haven't done rep work in FOREVER when it comes to my deadlift. Last time I did "rep work" for my pull was on 5/3/1.

On top of not being use to rep work with my pull. I haven't squatted and pulled in the same workout since Madcow 5x5.

With those two variables in place I was hoping for a good start to this program and I got that.

6/6/14
Squats
280x4x6 reps

Deadlift
370x2x6 reps



BB RDL
225x3x12 reps

Standing BB calf raise
135x3x12 reps

Ab wheel
10,10,8

[GoodBloke]

In and subbed

Excited to be in this log from the start, lurked your previous log a fair bit

I wish you all the best brah

[Jasonk282]

Looks like a nice good start.

[Anthony21]

In and subbed

Excited to be in this log from the start, lurked your previous log a fair bit

I wish you all the best brah

Glad to have you in on the first page bro.

Looks like a nice good start.

I can tell this program is going to push me with the rep work.

I'm going to be doing all my benching paused as well. Tomorrow is my first bench day.

[ErikTheElectric]

Lets kill this sh*t brother.

[Anthony21]

Lets kill this sh*t brother.

You know it bro. No other option here.

[Anthony21]

Fuark i'm sore today haha.

Just grubbing on some breakfast and about to smash some pause bench work.

On deck for today's workout is.

Bench 135x10, 180x10, 205x8, 210x6 (all reps paused)
Tbar row
BB OHP
Chin ups
BB curls
BB Shrugs
Cable Face pulls

[Jasonk282]

Good deal. I have 2 cups of lucky charms 2 cups on millk and 2 eggo waffles after my workout. bear mode!

[Anthony21]

Good deal. I have 2 cups of lucky charms 2 cups on millk and 2 eggo waffles after my workout. bear mode!

I might just make my breakfast again for my post workout meal. Sh!t was grub!

[ErikTheElectric]

I might just make my breakfast again for my post workout meal. Sh!t was grub!

in4 PRs

[Filmbuff81]

Workouts look like they are going to be quite stout.

[Anthony21]

in4 PRs

PRs will be set.

Workouts look like they are going to be quite stout.

Stout is an understatement haha. This is going to be something that definitely pushes me.

6/7/14
Week 1, Day 2 Pause bench

This was something completely new to me, pause benching for reps.

Pause benching for reps I think is really going to pay off. For one I decided to not go with the "sinking the bar" on my chest and went with just a "regular pause". I focused on pace to touch and staying tight through out the whole movement, specifically at the pause.

I really felt my lats firing, triceps tensing and upper back stabilizing everything. I really felt nice and tight on each pause. I knew my lats were working because after each set I had an insane lat pump. Speaking of pump i'm not one for a pump but FUARK I felt swole during this workout.

Working with reps can really humble the sh!t out of you and this new approach to training is definitely a humbling experience.

This was evident on the BB OHP lol. I kept the weight static @ 95lbs and even that was a challenge lol.

Pause bench
130x10, 180x10, 205x8, 210x6



Tbar rows
*Stood more upright and this hammers the sh!t out your upper back/traps/yoke area
160x4x12

BB OHP
95x10, 10, 8, 6

Chin ups
10, 10, 6, 5

BB curls
65x3x12

Band face pulls
3x12

I'm not one for "progress pics" but seeing how I felt swole post workout I decided to take a pic of my rear delts.

Definitely not about that aesthetic life haha.

[Jason2459]

So, how's work been going?

[Anthony21]

So, how's work been going?

Oh Jason you always know how to bring a smile to my face haha. I'm literally laughing as I type this.

Work though is ok. Don't love it but I'm doing what I have to do.

[ErikTheElectric]

Saw that pic a few hours ago, back is looking wide as hell Anthony. Rear delts are popping like mad.


How are you liking canditos program?

Hope you're having a good weekend brother.

[Anthony21]

Saw that pic a few hours ago, back is looking wide as hell Anthony. Rear delts are popping like mad.


How are you liking canditos program?

Hope you're having a good weekend brother.

I'm liking it a lot after day 2. It's well thought out and I see nothing but good things to come with this program.

I'll probably not test my maxes or anything until maybe 2-3 more cycles of it.

I'm not one to take pics and post them but I saw my back and I was like "damn ok Ant" lol

Hope you're having a good weekend too man.

[GoodBloke]

That back width is pissening

[FsAxis92]

In!

[Anthony21]

That back width is pissening

I was kind of surprised myself haha.

In!

About time haha

[Jasonk282]

Strong pause benching. You can see as the weight was getting heavier you were pausing longer.

[shoefanatic23]

Just realized your other journal reached is maximum post count. lol...sub'd. Intrigued to see how you respond to Candito's program.