DB bench
105s x 6, 5
100s x 6, 6
Pendlay
210 x 10, 8, 8
OHP
145 x 6, 8, 8
Pulldown HS machine
230 x 10, 8, 6
Facepulls
57.5 x 12, 12, 12
Pec deck
160 x 12, 10, 8
Bike 20 min.
Printable View
DB bench
105s x 6, 5
100s x 6, 6
Pendlay
210 x 10, 8, 8
OHP
145 x 6, 8, 8
Pulldown HS machine
230 x 10, 8, 6
Facepulls
57.5 x 12, 12, 12
Pec deck
160 x 12, 10, 8
Bike 20 min.
DB bench
105s x 9, 6, 5
100s x 6
Pendlay
210 x 10, 8, 8
OHP
145 x 10, 8, 8
Pulldown HS machine
230 x 10, 8, 8
Facepulls
57.5 x 12, 12, 12
Pec deck
160 x 12, 12, 12
Workout felt good even though I haven't hit any PRs in a while.
Great journal!
All the best.
Squat
340 x 5, 5, 4
DL
380 x 6, 5
Calf raise machine
360 x 14, 12, 12
DL felt fast and smooth, happy about that.
[youtube]a1ZgBicAWw0[/youtube]
[youtube]KMHU0HMpF_8[/youtube]
DB bench
105s x 8, 7, 7, 5
Pendlay
230 x 8, 6, 6
OHP
150 x 4
135 x 8, 7
Pulldown HS machine
230 x 10, 9, 6
Right shoulder has been hurting, and that might have thrown me off on OHP.
Squat
345 x 6, 4
DL pause
350 x 8
Bike 20 min.
Extra set of squats, only 1 set of deads. The point of this week is to let fatigue dissipate, and I'm starting to feel why it's programmed that way.
[youtube]LiqH8gxNENQ[/youtube]
Squat
350 x 3
355 x 3
360 x 3
RDL
295 x 6, 6
Leg extensions
100 x 10, 10, 10
GHR
bw x 10, 9, 7.5
Calf machine
360 x 15, 15, 12
Bike 15 min.
First 2 sets of squat felt great, I felt like starting the next set right away but took normal rest. 3rd set felt heavy as f*k. One more high intensity day before test maxes next week. Really want 385 x 4 so I can have a shot at 405 x 4 in early April.
[youtube]8OHqyK8TAwM[/youtube]
[youtube]DlUiCy8ImKQ[/youtube]
[youtube]1f4FPhSSYEk[/youtube]
DB bench
105s x 8, 8, 7, 5
Pendlay
215 x 10, 10, 8, 6
OHP
145 x 8
135 x 10, 8, 8
Pulldown HS machine
230 x 12, 10, 8, 6
Bike 20 min.
Losing strength on OHP? Worried about my shoulder keeps me from pushing it.
So Monday night I got some bad food that left me puking and pooping half the night. Everything that was inside me that wasn't nailed down came out. Miserable and weak all yesterday, felt better around midday today, had a big lunch and decided to lift this evening. Good session, except failed second set of DL. Belly still felt full of pasta, meatballs, and bread, so it was hard to properly brace without spewing again. I had already planned to repeat this week anyway, considering that I got zero growth this week from having zero nutrition in my body after Monday night. Plus, will go traveling with gf from tomorrow until Sunday, and I won't be eating the same. So, next week I'll try all these numbers again when I repeat week 4 next week.
Squat
360 x 3
375 x 2
Fought for that second rep of 375 but knew I had it the whole time. Patience.
DL
395 x 3
410 x fail
[youtube]wuSR1-64Eos[/youtube]
[youtube]wI65eY-hF_w[/youtube]
Squat
350 x 3
355 x 1
320 x 1
Ugh.
DL
345 x 6, 6
Meh.
Bike 20 min.
Pretty dull session. Fought like hell for the first set of squats, then got one of the second set and knew I was cashed. Too stubborn to give up, but then 320 for 1 confirmed I had nothing in the tank. DLs went ok.
Haven't eaten normally for a week since being sick then taking trip with gf. Should be happy to have gotten rid of that stomach thing pretty quickly, though.
Couple options for where to go next, in the theme of ADD.
1: Reset my numbers for this cycle and continue through next week, take what I can get, even if it means zero gains for this cycle.
2: Start this cycle over completely, going lighter for a few weeks to get diet and nutrition back up before coming back to higher intensity.
3: Change programs and cut, probably to Candy's strength/hypertrophy UL. Really noticing lately how fat I've been getting. My Thai gf weighs 47 kgs--half my f*ing bodyweight, I feel like a goddamn whale. That program is the closest to what I've been running for a year, so it would be the most sensible for a cut.
Open to suggestions. Updates coming.
Candito Linear Strength/Control
Upper Strength Day
DB bench
100s x 6,6,6
Pendlay
225 x 6,6,6
OHP
145 x 6
135 x 8
Pulldown HS machine
240 x 6
230 x 8
Pec deck
160 x 8,8,8
Facepulls
57.5 x 12,12,12
Bike 20 min.
Lower Control Day
Pause squat
315 x 6 x 4
Pause DL
350 x 3 x 4
Calf machine
360 x 12, 12, 10
Pause squats were tough. Last rep of every set was a slow fight. Hoping to get used to them soon and start pushing heavier again.
Upper Control Day
DB Spoto
90s x 4,4,4,4,4,4
Pendlay
225 x 8,8,8
OHP
145 x 6,6,6
Pulldown HS machine
230 x 8,8,8
Facepulls
57.5 x 12,12,11
Bike 20 min.
Not sure I'm liking this program but it's only the first week. Tried to do paused Pendlays but after 1 set of 185 I just went back to normal, they felt too awkard. Spoto felt ok. A bit unfocused as I rearrange other life goals besides training, but things will come around soon enough.
Back on C's 6 week strength, 11th cycle. I like having specific targets prescribed by the program, feels like it pushes me to test my limits every week instead of just adding weight or not based on how I feel. Too easy to get lazy if go by feeling alone. I also like the mix of volume/hypertrophy for the first 2 weeks and then intensity/strength for the last 3 weeks. A good well-rounded mix. So here we are again.
Squat
315 x 6, 6, 6, 6
DL
350 x 6, 6
Bike 20 min.
[youtube]jEkJGx5SwR4[/youtube]
[youtube]aS72nya5xX0[/youtube]
Great work in here subbed!
DB bench
105s x 6, 5, 5, 4
Pendlay
215 x 10, 10, 8, 6
OHP
135 x 8, 8, 8, 8
Pulldown HS machine
220 x 10, 10, 8, 8
Bike 20 min.
Shoulder feeling a little better but I'm still not pushing it on OHP. Rolled over in bed on the shoulder and it hurt like hell, but after that it started improving. I wouldn't recommend that for rehab.
DB bench
100s x 6, 6, 6, 4
Pendlay
215 x 10, 10, 8, 6
OHP
135 x 10, 10, 10, 7
Pulldown HS machine
220 x 10, 10, 8, 8
Bike 20 min.
Nice bump in reps on OHP.
Squat
275 x 8, 8, 8, 8
DL
315 x 8, 8
Calf raise machine
360 x 12, 12, 12
Supposed to do 305 on DL but I just loaded 3 plates.
[QUOTE=ECGordyn;1575165791]DB bench
100s x 6, 6, 6, 4
Pendlay
215 x 10, 10, 8, 6
OHP
135 x 10, 10, 10, 7
Pulldown HS machine
220 x 10, 10, 8, 8
Bike 20 min.
Nice bump in reps on OHP.[/QUOTE]
Nice work on OHP post DB Benching
[QUOTE=musclehead09;1575394741]Nice work on OHP post DB Benching[/QUOTE]
Thanks. OHP was higher a couple months back, 170x5 was the best. Working on getting it back up during a small cut and some shoulder discomfort.
DB bench
100s x 9, 8, 7, 7
Pendlay
225 x 10, 10, 8, 6
OHP
135 x 12, 12, 10, 8
Pulldown HS machine
220 x 12, 10, 10, 8
Bike 20 min.
Press is coming back up nicely as shoulder seems to be healing. Bench has dropped a little bit but no worries.
[youtube]0MmRgxMHzGU[/youtube]
[youtube]IOc-d4gDc7U[/youtube]
Squat
315 x 10
320 x 3, 3, 3, 3, 3 with 1 min. rest between sets.
DL pause
355 x 7
350 x 7, 5
Calf machine
360 x 14, 12, 10
Nothing new on squats. I did this same weight last cycle and then got sick 2 weeks later, had to start over. Disappointed with DL, but whatever.
[youtube]T9HNZRdlxWs[/youtube]
[youtube]ojdIQLS3yJo[/youtube]
[youtube]LyLAFPOSzUs[/youtube]
DB bench
100s x 10, 9, 8, 6
Pendlay
230 x 10, 8, 8
OHP
145 x 10, 8, 7
Pulldown HS machine
230 x 10, 8, 7
Facepulls
57.5 x 12, 12
Bike 20 min.
[youtube]BCHr4qHNJi4[/youtube]
[youtube]NPcEBrIyl5g[/youtube]
Impressive work as always pal
[QUOTE=Ben0090;1575627611]Impressive work as always pal[/QUOTE]
Thanks for following mate.
Squat
320 x 10
310 x 10 sets of 3 reps with 60 seconds between sets. I'll never get tired of saying this after this workout: F*king hell.
RDL
275 x 8, 8, 8
GHR
bw x 12, 11, 8
Calf machine
360 x 12, 10, 10
Felt stronger on GHR but I often feel the tendons grinding behind my right knee. RDL form looks off, maybe I was just tired after volume squats. Seems I break at the knees too early and I don't punch my glutes through or stand tall at the top. In any case, happy about squats, after being finished with them. This day always gives me butterflies in my stomach.
[youtube]yDvL0clBC9k[/youtube]
[youtube]7O_gaMqSpgs[/youtube]
DB bench
100s x 9, 8, 4
Pendlay
230 x 10, 8, 8
OHP
145 x 8, 9, 6
Pulldown HS machine
0 x 0, 0, 0
Bike 20 min.
Better than nothing but definitely suboptimal workout. Still tired from squats yesterday? Completely skipped vertical pull.
Squat
340 x 6, 5, 4
DL
380 x 5, 4
Calf machine
360 x 12, 12, 10
Bike 20 min.
[youtube]C7kZ9lq7DY0[/youtube]
DB bench
95s x 8, 8, 8, 7
Pendlay
250 x 6, 6, 6
OHP
160 x 6, 6, 4
Pulldown HS machine
250 x 6, 6, 6
Bench goin' nowhereee
[youtube]CntVzaqn9kU[/youtube]
[youtube]ODiJArHGf-Q[/youtube]
Squat
345 x 4
DL pause
345 x 8
Calf raise machine
360 x 8, 11, 8
Not strong at all on squats, don't know why. DL felt good.
[youtube]M_6H4tNTvG0[/youtube]