Deload week
Front Squat:
60 x 3
60 x 3
60 x 5
80 x 4
90 x 6
90 x 6
work at 6 tomorrow and its pretty late so cba. might switch bench for OHP this cycle since my shoulder/chest pain is still there.. needa add scapula exercises and stuff
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Deload week
Front Squat:
60 x 3
60 x 3
60 x 5
80 x 4
90 x 6
90 x 6
work at 6 tomorrow and its pretty late so cba. might switch bench for OHP this cycle since my shoulder/chest pain is still there.. needa add scapula exercises and stuff
Deload week
OHP:
40 x 12
50 x 10
55 x 8
60 x 6
Easy
WG pullup:
4 x 12
NG Lat pulldown:
150 lbs x 12
150 lbs x 12
150 lbs x 12
Lateral Raises:
10 x 15
10 x 15
10 x 15
Seated rear delt raises:
10 x 8
10 x 15
10 x 15
Band pull-aparts:
3x15
Deload week day 3
OHP:
40 x 12
50 x 10
55 x 8
60 x 6
NG pullups:
4 x 15
Incline DB press:
20 X 12
20 X 12
25 X 12
Dumbbells don't really go heavy enough for this.. Feel the same pain in chest and shoulders from last week but hopefully it'll start to subside in the next few weeks
1 arm DB row:
35 x 8
35 x 8
35 x 8
Front raises:
12.5 x 12
12.5 x 12
12.5 x 12
Pronated grip 1 arm cable row:
90 lbs x 8
90 lbs x 8
90 lbs x 8
Face pulls:
70 lbs x 15
70 lbs x 15
70 lbs x 15
Gonna add in horizontal pulling movements and more shoulder and one arm work since that's been lacking, hopefully it'll help the bench issue
Deload week
Front squat:
60 x 3
60 x 5
80 x 4
90 x 8
90 x 8
90 x 8
acc quite good
Candito 6 Week
C4W1D1
Front squat:
105 x 6
105 x 6
105 x 6
105 x 6
Candito 6 Week
C4W1D2
OHP :
45 x 12
55 x 10
60 x 8
65 x 6
Super tired today probs from work this morning and squats last night.. Even tho I got a good sleep this was just hard af
Lat pulldown:
80 lbs x 12
80 lbs x 12
80 lbs x 12
Right lat spasmed yday so. Not a good idea to train back. Wanted to get some blood flowing though
CG incline bench:
60 x 12
70 x 12
70 x 12
Can still feel the chest tightness.. It's manageable tho so hopefully will start to loosen out
Lateral raises:
12.5 x 12
12.5 x 12
12.5 x 12
Rear delt flyes:
10 x 12
10 x 12
10 x 12
Reverse grip curls:
30 x 12
30 x 12
30 x 12
Band pull aparts:
3 x 15
Candito 6 week
C4W1D4
OHP:
45 x 12
55 x 10
60 x 8
65 x 6
easier than last day
WG lat pulldown:
x10
+10 x 12
+10 x 12
+10 x 12 *[b]PB[/b]*
CG incline bench:
70 x 12
75 x 12
75 x 12
Lateral raise:
15 x 12
15 x 8
15 x 8
Rear delt flyes:
10 x 12
10 x 12
10 x 12
Cable row:
160 lbs x 12
160 lbs x 12
160 lbs x 12
1 arm cable row:
90 lbs x 12
90 lbs x 12
90 lbs x 12
Band pullaparts:
3 x 15
Candito 6 Week
C4W1D4
Front Squat:
60 x 3
60 x 6
80 x 5
95 x 8
95 x 8
95 x 8
95 x 8
easier than the 90 was lel. not enough time to do any more work.,
Candito 6 Week
C4W1D5
OHP:
60 x3
60 x 6
65 x 12 *[b]PB[/b]*
so very close to 13.. 12 was easier than 6 was on day one for whatever reason
NG pullups:
x15
+15 x 12
+15 x 12
+15 x 12
DB OHP:
20 x 12
25 x 12
25 x 10
probs go for 25's 3 sets of 12.. then maybe 15
1 arm DB row off rack;
35 x 12
40 x 12
40 x 12
Front raises:
17.5 x 8 *[b]PB[/b]*
17.5 x 8
17.5 x 8
never gone this heavy on raises, hoping to get to 3x12 or up to 20's by the end of this cycle.
Reverse flyes:
2.5kg plate x 15
2.5kg plate x 20
2.5kg plate x 20
Band Pullaparts:
3 x 15
Reverse curls:
35 x 8 *[b]PB[/b]*
35 x 8
35 x 8
Candito 6 Week
C4W2D1
Front squat:
60 x 3
60 x 5
80 x 4
95 x 3
105 x 10
107.5 x 3
107.5 x 3
107.5 x 3
107.5 x 3
107.5 x 3
this sucked
Candito 6 Week
C4W2D2
OHP:
some db
60 x 3
60 x 4
67.5 x 8
67.5 x 8
67.5 x 8 *[b]VPB[/b]*
pretty sure these are the reps im meant to be doing but whatever.
WG pullups:
x 12
+20 x 10
+20 x 10
+20 x 10 *[b]VPB[/b]*
CG incline bench:
70 x 12
80 x 12
80 x 12
Lateral raises:
15 x 12
15 x 12
15 x 12
almost ready to move onto the 17.5s?
Cable row:
160 lbs x 12
160 lbs x 12
160 lbs x 12
Y/T's:
2.5 plate x 15
2.5 plate x 12
2.5 plate x 12
Band pullaparts:
3 x 15
1 arm cable row:
100 lbs x 8
90 lbs x 8
90 lbs x 8
3 days in one
Candito 6 Week
C4W2D3
OHP:
60 x 3
67.5 x 8
67.5 x 8
67.5 x 8
NG pullups:
x12
+ 10 x 10
+ 25 x 10
+ 25 x 10
+ 25 x 10
dont remember the rest of the assistance exercises but lat was sore
C4W2D4
Front squat:
60 x 3
60 x 5
80 x 4
100 x 3
107.5 x 10
was wrecked after this so fk it
C4W2D5
OHP:
60 x 3
60 x 4
67.5 x 3
75 x 2
62.5 x 13 *[b]PB[/b]*
13th was easier than 12th was on 65 so gd
Wg lat pulldown:
80 lbs x 12
80 lbs x 12
80 lbs x 12
again lat is wrecked for some reason (tweaked about 2 weeks ago) so trying to get some blood flow
Lateral/front raise combo:
15 x 8
15 x 8
15 x 8
CG incline bench:
75 x 12
85 x 12
85 x 12
was definitely more in the tank here, probs 90+ on the first set for 12 which is good. creeping toward pb territory again on this even in week 2 which is good.
Reverse grip curls:
35 x 10
35 x 10
35 x 10
Band pullaparts:
1 x to failure
diet has been slipping due to a number of things but getting back on track tomorrow. still under 90 kg but not where i want to be.
Candito 6 Week
C4W3D1
Front squat:
60 x 3
60 x 5
80 x 4
100 x 3
115 x 6
115 x 6
115 x 6
this was hard.. back is dodgy. lat is still rekt so not starting rdls yet
Candito 6 Week
C4W3D2
OHP:
dbs
60 x 3
60 x 5
70 x 6
70 x 6
70 x 6
reasonable, had reps left and 72.5 wouldnt have been an issue.
WG pullups:
x12
+15 x 8
+30 x 8
+30 x 8
+30 x 6 + 2
grip on left hand kept going for some reason.. no knurling on this pullup bar and i made it wet cus i had washed my hands.. ripperino.
CG incline bench:
80 x 12
90 x 12 *[b]=PB[/b]*
90 x 8
first set of 90 my left side was overly pressured for whatever reason but i had another rep or two.. so probably 92.5 x 12 strength rn which is PB.. ill have to wait until next time though
Lateral raises:
15 x 12
15 x 12
15 x 12
Seated rear delt raises:
10 x 15
10 x 15
10 x 15
Band pull aparts:
3 x 15
edit: i just realised i did this a day early, so i get until friday off which is sweet. also if my numbers are still good imma do another cycle with bench again and maybe after that change programs in february..
Candito 6 Week
C4W3D3
Front squat:
60x 3
60 x 6
80 x 4
100 x 3
107.5 x 2
117.5 x 6
this was not fun
abs
Candito 6 week
C4W3D4
OHP:
DB
60 X 3
60 X 5
67.5 X 3
72.5 X 5
72.5 X 6
72.5 X 6
This doesn't make sense.. Super grindy today but would've been easy on Monday..
NG Pullups:
X12
+20 X 6
+35 X 8
+35 X 8
+35 X 4,2,dropsets after this
CG incline bench:
85 x 8
95 x 6
105 x 5 *[b] PB[/b]
Trciep strength is definitely there, good to go heavy
Front plate raises:
20 X 12
20 X 12
15 X 12 full rom
Lateral raises:
10 x 15
10 x 15
10 x 8 full rom
1 arm cable row:
100 lbs x 12
100 lbs x 10
100 lbs x 8
Lat feeling semi strained or something after this idk.. Also think I have a calf strain
1 burnout set of rear delts
Candito 6 Week
C4W4D1
Front squat:
60 x 3
60 x 5
80 x 5
100 x 4
117.5 x 3
120 x 3
122.5 x 3
120 was way harder than 122.5 cus i didnt attack it cus my back is sore.. rip
abs
Nice front squatting!
Candito 6 Week
C4W4D2
OHP:
db
60 x 5
60 x 3
67.5 x 3
72.5 x 3
77.5 x 3
harder than it shouldve been.. OHP is just not working recently
WG pullups:
x8
+15 x 8
+30 x4
+40 x 4 + 2
+40 x 5 + 2 *[b]PB[/b]*
+40 x 4 + 1 + 1
morning weight is ~193 and my working weight here was 200 cus of heavy clothes (cold af) and a lot of water n food from gorging after work lol so more like +43 over real weight. w/e
CG incline bench:
60 x 8
85 x 8
95 x 14 *[b]PB[/b]* probs had another rep too..
110 x 3 *[b]PB[/b]*
idk where this came from but gd chit. probs start to load heavier now and get more comfortable in 100+ in the next cycles
1 arm rack rows:
35 x 12
35 x 12
35 x 12
1 arm lat pulldown:
70 lbs x 12
70 lbs x 10
70 lbs x 10
Lateral raises:
12.5 x 12
12.5 x 12
12.5 x 12
Front raises:
12.5 x 12
12.5 x 12
12.5 x 12
NG lat pulldown:
160 lbs x 12
160 lbs x 12
180 lbs x 6, 120 lbs x 8
w/ to failure NG pullups
[QUOTE=JustBulk;1475785861]Nice front squatting![/QUOTE]
Thanks bruh! They still completely suck but they're slowly getting back to their former glory.. and at a much lower BW!
Candito 6 Week
C4W4D3
Front squats:
60 x 3
60 x 5
80 x 4
100 x 3
115 x 1
122.5 x 3
127.5 x 2
felt like squatting a truck.. back sore today (cus of abs.. fffffffs) and 6 days of work in a row each starting at 4am :(
Candito 6 Week
C4W4D4
OHP:
db
60 x 4
60 x 5
67.5 x 4
75 x 3
77.5 x 3 pretty sure it was 2-4 but i thought it was 3.. whatever
80 x 3 made up for it in this set
kinda good, still not where i want it. the set at 80 was easier than the set at 77.5 from last week tho
NG pullups:
x 8
+20 x 8
+35 x 4
+45 x 5 + 1
+45 x 4 + 1 + 1
+45 x 4 + 1 + 1
ehh..
CG incline bench:
80 x 8
100 x 8 *[b]PB[/b]*
115 x 3 *[b]PB[/b]*
were more reps at 100 but wanted to feel the heavier weight.. need to get the cns used to handling these weights so i can eventually get that dere 3pl8 ;)
Reverse curls:
37.5 x 8
37.5 x 8
37.5 x 8
Rear delt raises:
12.5 x 15
12.5 x 15
12.5 x 15
Band pullaparts:
3 x 15
Candito 6 Week
C4W5D1
Front squat:
60 x 3
60 x 8
80 x 5
100 x 4
110 x 2
120 x 1
130 x 5
pb at this bw, coming up to my best ever. next cycle week 5 will be 140 so a PB (since ive only ever done 137.5 x 5 and no heavier sets..)
OHP:
60 x 8
70 x 4
75 x 2
80 x 1
82.5 x 1
82.5 x 1
82.5 x 1
WG pullups:
4 x 10
Band pullaparts:
2 x 20
Hip thrusts:
60 x 12
60 x 12
gonna start incorporating these
only did heavy singles on OHP to keep from rust.. gonna take an extra day since that squat was so hard its bound to affect my CNS
Damn, coming back up to all time PRs at a much lower bw? Gj
Candito 6 Week
C4W5D2
OHP:
db
db
60 x 4
70 x 2
77.5 x 1
82.5 x 3 :(
87.5 x 1
was so good until the 82.5, first rep i pushed it about a mile forward at the start and screwed myself. still grinded out 3 somethng so strength is definitely getting there. that set ruined my cns cus it was such a grinder but wanted to experiment wiht a single. couldve got 90 as 87.5 was fairly easy
WG pullups:
x12
+15 x 12
+25 x 12 *[b]PB[/b]*
+35 x 7 *[b]PB[/b]* ?
CG incline bench:
80 x 8
100 x 10 *[b]PB[/b]*
110 x 7 *[b]PB[/b]*
starting to get close to my actual bench PBs lol,wanna get 120 x 5 sometime soon
1 arm lat pulldown:
80 lbs x 12
80 lbs x 12
80 lbs x 12
Lateral raises:
17.5 x 8 *[b]PB[/b]*
17.5 x 8
17.5 x 8
DB row from rack:
35 x 12
35 x 8
25 x 12
was supersetting so back was rekt
Seated rear delt raises:
12.5 x 20
15 x 12
15 x 12
Upright row:
35 x 12
35 x 12
35 x 12
grip was dying on these, that 3 finger life tho
[QUOTE=Kameronn;1476576261]Damn, coming back up to all time PRs at a much lower bw? Gj[/QUOTE]
das it mane. we the gaintrain to new all time pbs
Reload day 1
loosening up hips + back and prepping for next cycles squats. doing another slighty heavier day tomorrow
FS, BS, OHS:
20 x 4, 4, 4
30 x 4, 4, 4
40 x 4, 4, 4
FS:
60 x 4 - BS 60 x 10s pause
BS 60 x 20s pause
80 x 3 3s pause
RDL:
60 x 6
60 x 6
60 x 6
Candito 6 Week
C5W1D1
Front squat:
60 x 3
60 x 6
80 x 6
100 x 4
115 x 6
115 x 6
115 x 6
115 x 6
easier than last cycle but still hard..
T bar dead:
72.5 x 10
92.5 x 10
112.5 x 6
132.5 x 6
132.5 x 6
132.5 x 10
not bad for a first day back, pretty easy. Gonna work on this in the next few months and get it back to something decent.
RDL:
60 x 12
80 x 12
80 x 12
80 x 15
again just easing into things
Hip thrust:
80 x 10
80 x 10
80 x 10
80 x 10
80 x 12
last 1 paused, last 3 paused on the last set. needa build these glutes
Candito 6 Week
C5W1D2
Bench:
60 x 12
60 x 12
80 x 8
100 x 6
112.5 x 6
112.5 x 7
yeah this is what id expect.. 6 weeks off so strength should return soon. barellly stronger than my best close grip incline lol
pullups:
x12
+20 x 12
+20 x 8 gonna stop focusing on weight and more on what the muscle is actually doing. going for full reps with lat engagement
x 8
x 6 + 2 idk why i got so fatigued..
CG incline bench:
60 x 12
80 x 8
100 x 8
100 x 6
90 x 6
Lateral raise:
17.5 x 10 *[b]PB[/b]*
17.5 x 10
17.5 x 10
paused WG lat pulldown:
100 lbs x 12
100 lbs x 12
100 lbs x 12
NG cable row:
140 lbs x 12
140 lbs x 12
100 lbs x 12
ditto as with the pullups.. back was so weak at the end idk why
WG pullup burnout - 4 reps + 2 + 2
usually this is what happens in week 1, plus ive just started back on a deficit which takes my body a week or so to get accustomed too before I dont feel like chit again lol
I forgot how strong your bench was, you'll be back to those numbers quickly
Candito 6 week
C5W1D3
bench:
60 x 10
60 x 10
80 x 8
100 x 8
110 x 8
112.5 x 6
112.5 x 6
100 x 5
100 x 5
60 x 8
60 x 8
I videoed my bench from the side and decided to dedicate this cycle to getting proper form and for once working on tech. Needa learn how to bench properly so I don't keep getting injured.the way I'm liftjng right now feels really inefficient too.. Like I'm pullin g backwards and up rather than pushing
front raises:
17.5 x 12
17.5 x 12
17.5 x 12
NG pullups:
X8
X8
X6+4
1 arm lat pulldown:
70 lbs x 12
70 lbs x 10
70 lbs x 10
Face pulls:
3 x 20
band pull aparts:
3 x 15
dB ohp:
22.5 x 8
22.5 x 8
22.5 x 6
Kameronn or anyone with decent bench tech pls teach me mine is absolute trash and makes me wanna kms
[youtube]5RlJSxff-rg[/youtube]
Advice pls
Retract and depress your scapula and place all your weight on your traps to keep them pinched. I'd bring your legs back a bit so you could use some leg drive as well. They should be tight and your quads should feel activated. The bar path looked good, it may just be the positioning. Just remember the initial press is back toward your face and then straight up.