Candito 6 week
C2W2D1
Front squat:
60 x 5
70 x 5
80 x 5
90 x 10
92.5 x 3 - 5 sets 60 s rest
Morning after my back is really sore and jarred so may not squat again this week
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Candito 6 week
C2W2D1
Front squat:
60 x 5
70 x 5
80 x 5
90 x 10
92.5 x 3 - 5 sets 60 s rest
Morning after my back is really sore and jarred so may not squat again this week
Candito 6 Week
C2W2D2
Bench:
60 x 12
80 x 8
95 x 10
100 x 8
107.5 x 6
Pullups:
3 x 15
CG incline bench:
82.5 x 6
82.5 x 7
82.5 x 6
NG lat pulldown:
150 lbs x 6
170 lbs x 6
170 lbs x 6
Upright row:
3 x 25 x 15
was in uni for 10 hours today then worked out so buggered..
Candito 6 week
C2W2D3
Front squats:
60 x 3
60 x 8
70 x 6
82.5 x 5
100 x 2 new warm up strategy ;)
92.5 x 10
87.5 x 3 - 10 sets 60s rest
Candito 6 Week
C2W2D4
Bench:
60 x 8
60 x 8
80 x 8
95 x 10
100 x 8
107.5 x 8
Way easier today, had reps in the tank. Still feel I should be stronger
NG Pullups:
X10
X6
+10 x 6
+20 x 5
+30 x 5
+40 x 5 *[b]PB[/b] *
Nice milestone to get 2 plates for reps. Soon be doing this with regular Pullups.
CG incline bench:
65 x 12
75 x 12
85 x 8
WG lat pulldown:
130 lbs x 12
150 lbs x 12
170 lbs x 12
Ab wheel:
2x12
Reverse curls:
25 X 12
25 X 12
Meant to do 3 sets but cba
Candito 6 Week
C2W2D5
Bench:
60 x 8
60 x 12
80 x 8
95 x 4
110 x 2
102.5 x 12 *[b]PB[/b]*
only a PB since i never did high reps, but I'll take it. Augurs well for the rest of the programme.
CG pull ups:
x14
+10 x 8, BW x 6
+15 x 5, BW x 4
Paused CG incline bench:
70 x 12
70 x 10
70 x 10
Paused WG lat pulldown:
100lbs x 12
100 lbs x 12
110 lbs x 12
keep up the good work brah how much are you weighing atm?
[QUOTE=j0hn117;1461311263]Candito 6 wk
C1W5D2 - UB
(i stole your format fattgott ;) )
[/QUOTE]
I think I stole it from someone else.
[QUOTE=Fattgott;1463784771]keep up the good work brah how much are you weighing atm?
[/QUOTE]
thanks brah. bout 195 but im on high carb, high fluids so could prob drop 10lbs pretty easily if i wanted. not about losing them there strength gainz tho :/
Candito 6 Week
C2W3D1
Front squats:
60 x 6
60 x 6
70 x 6
80 x 4
90 x 3
110 x 2
97.5 x 6
97.5 x 6
97.5 x 6
Candito 6 Week
C2W3D2
Bench:
60 x 8
60 x 12
80 x 6
90 x 4
100 x 3
110 x 6
110 x 6
110 x 6
all easy.
Pullups:
+10 x 6
felt my bicep twinge/pull on the 6th rep so immediately stopped and called. aint about having a torn bicep bois
Candito 6 Week
C2W3D3
Front Squat:
60 x 3
60 x 3
60 x 4
80 x 5
90 x 4
100 x 6
whatever
Dayum, strong pullups
Candito 6 Week
C2W3D4
Bench:
60 x 8
60 x 12
80 x 8
90 x 6
102.5 x 4
112.5 x 6
112.5 x 6
112.5 x 6
kinda meh today
WG pull-ups:
x10
+11.25 x 6
+21.25 x 6
+31.25 x 6 *[b]PB[/b]*
thought i had a 2.5 kg plate but it was a 1.25.. still a pb
CG incline bench:
67.5 x 12
77.5 x 12
87.5 x 10
approaching my best, probably ~ 10 kg away
NG lat pulldown:
140 lbs x 12
150 lbs x 12
160 lbs x 12
Ab wheel:
3 x 12
Reverse curls:
25 x 12
25 x 12
25 x 12
[QUOTE=Kameronn;1464611651]Dayum, strong pullups[/QUOTE]
thanks mane, soon 3 plates..
Candito 6 Week
C2W4D1
Front squat:
60 x 3
60 x 3
60 x 6
80 x 5
90 x 4
100 x 3
102.5 x 3
105 x 3
this just sucked.. so heavy for some reason
Candito 6 Week
C2W4D2
Bench:
60 x 12
60 x 12
80 x 8
100 x 3
110 x 3
115 x 3
120 x 3
NG pullups:
BW x 12
+10 x 10
+25 x 8
+35 x 6 *[b]PB[/b]*
was gonna do more but fk it was late
CG incline bench:
70 x 12
80 x 12
90 x 11
very close to 12. best ever was 92.5 x 12 so this is definitely a Bweight pb
WG lat pulldown:
160 lbs x 8
180 lbs x 6
failed the bench so said fk it
Candito 6 Week
C2W4D3
Front squat:
60 x 3
60 x 6
80 x 5
90 x 3
100 x 2
105 x 3
107.5 x 3
pretty good, going for 110 x 5 probably on monday.
Candito 6 Week
C2W4D4
Bench:
60 x 12
60 x 12
80 x 8
100 x 5
110 x 2
115 x 3
120 x 4
125 x 3
tweak in my left shoulder into rotator cuff + pec. coming from tightness in the scap. think i'll take a deload week after this cycle before the next.
weight moved well despite messed tech, next week should be fine for 4.
WG pullups:
5 x 12
Cable lateral raise:
light x 20
light x 20
light x 20
CG+ lat pulldown:
120 lbs x 12
140 lbs x 12
160 lbs x 12
didn't want to stress the pec or shoulder too much so no incline bench. one of my abs has felt tweaky so no abs either.
been doing java so much today i wanna write a semi colon after every damn line lmao
Candito 6 Week
C2W5D1
Front squat:
60 x 3
60 x 5
80 x 4
95 x 3
102.5 x 2
110 x 5
Gd times
Candito 6 Week
C2W5D2
Bench:
60 x 8
60 x 12
80 x 8
80 x 8
90 x 6
100 x 5
110 x 3
120 x 2
127.5 x 5
good chit. probs couldve got 6 but it would've been a grind. shoulder was buggy and didn't feel amazing today, probs since i got 5.5 hours sleep but pleased to still perform.
NG pullups:
BW x 10
+ 10 x 8
+25 x 5
+35 x 3
+45 x 6 *[b]PB[/b]* (technically like 46 over my true bodyweight but whatever)
100 lbs feels good. 135 lbs for reps in a few cycles.. prob gonna cycle between different grips going heavy to keep variation up.
CG Incline Bench:
60 x 10
80 x 6
90 x 6
100 x 6
decent. little weak today though as I said, shoulder is twinge-y. needa work on loosening up the scap.
some tricep pushdown then shoulder pain
Reverse grip curls:
25 x 12
25 x 12
27.5 x 12
core
input maxes for next cycle - fs 122.5, bench 140, tbar (doubt ill be doing it since finger) 150. both are pretty far from emax (fsquat is a little closer but it should improve faster).
going to do a light workout on saturday bench and fsquat to loosen up.
edit: for the first week/2 im not going to do pullups to relieve some stress on the shoulder - gonna do more rows. also probably going to do slingshot this cycle, then take a deload and go back into OHP (3 cycles - deload - 3 cycles - deload - new programme probably)
Bench seems to be holding up great even with shoulder/pec issues. Whats your BW looking like?
[QUOTE=Kameronn;1466292561]Bench seems to be holding up great even with shoulder/pec issues. Whats your BW looking like?[/QUOTE]
thanks mane. started C6W at about 200 now im around 191-192. after prob 3 cycles i'm hoping to be at 180.
Candito 6 Week
C3W1D1
Front Squat:
60 x 3
60 x 6
80 x 4
90 x 3
97.5 x 6
97.5 x 6
97.5 x 6
97.5 x 6
eugh
Candito 6 Week
C3W1D2
Bench:
60 x 12
60 x 8
80 x 10
95 x 10
105 x 8
107.5 x 6
Reallt Sucked
Slingshot bench:
110 x 8
110 x 8
110 x 8
Meadow rows:
Two 10's x 12 x 3
CG cable row:
150 lbs x 12
160 lbs x 12
160 lbs x 12
Front raises:
10 x 12
12.5 x 12
12.5 x 12
Can kind of sort the finger problem by using straps
Candito 6 week
C3W1D3
Bench:
60 x 12
80 x 10
95 x 10
105 x 8
107.5 x 6
A little better. Probs gonna flare my elbows less and tennis ball roll my scap cus my left shoulder/bicep insertion isn't happy.
Floor press:
60 x 5
80 x 5
100 x 3
120 x 3
120 x 3
New exercise, gonna see if it's any use.
1 arm lat pulldown:
60 lbs 12 x 3
Light but trying to get some control in the scap, as I think it's probably a little loose
Had to go to uni and I needa save my cns for the next 2 days
In, boyo. Keep it up
Candito 6 Week
C3W1D4
Front squat:
60 x 5
60 x 8
75 x 5
85 x 8
85 x 8
85 x 8
85 x 8
was still kinda drunk when i was doing this so understandably not great..
[QUOTE=JamesA1990;1467454311]In, boyo. Keep it up[/QUOTE]
thank you, rig sensei
Candito 6 Week
C3W1D5
Bench:
60 x 12
60 x 8
80 x 6
95 x 4
105 x 3
112.5 x 10
shrugged off the last two bad bench workouts and today was good despite having to start work at 6am. i always hate the high rep part of this program lol
Slingshot bench:
115 x 8
115 x 8
115 x 8
NG pullups:
3 x 12
WG lat pulldown:
160 lbs x 8
160 lbs x 8
160 lbs x 8
Ab wheel:
3 x 12
Reverse grip curls:
27.5 x 8
27.5 x 8
27.5 x 8
V sit ups:
2 x 12
broke into the 180's for the first time today. goal in the next half year is double BW bench so either 82.5/165 or 80/160 (180/360, 175,350)
I'm glad you had a good bench workout, John. Enjoy the remaining of your weekend and may the gains be with you.
Candito 6 week
C3W2D1
Front squat:
60 x 8
80 x 5
90 x 3
97.5 x 10
100 5 sets of 3
Fk this
Candito 6 week
C3W2D5
Bench:
60 x 8
60 x 8
80 x 8
95 x 4
105 x 3
110 x 12 *[b]PB[/b] *
finally a decent day. had a bad training week
WG pullups:
X12
+10 x 12
+20 x 10
+32.5 x 7
Noice. 187 lbs today
Slingshot bench:
120 x 8
120 x 6
120 x 6
No stamina
1 arm lat pulldown:
80 lbs x 8
80 lbs x 8
80 lbs x 8
Reverse curls:
30 X 8
30 X 8
30 X 8
Lateral raises:
10x 15
12.5 x 12
12.5 x 12
Facepulls:
Anything
Candito 6 Week
C3W3D1
Front squats:
60 x 6
80 x 5
90 x 3
100 x 2
107.5 x 4
107.5 x 4
107.5 x 4
cns ded for some reason
Candito 6 Week
C3W3D2
Bench:
60 x 8
60 x 8
80 x 6
100 x 4
110 x 2
120 x 6
120 x 6
120 x 6 *[b]VPB[/b]*
CNS pretty dead today again so this was a struggle
NG pullups:
x12
+15 x 6
+30 x 6
+30 x 6
+30 x 6 *[b]VPB[/b]*
Lateral raises:
10 x 15
10 x 15
WG lat pulldown:
150 lbs x 8
170 lbs x 6
Reverse grip curls:
30 x 10
30 x 8
only did 2 sets cus of tiredness
Candito 6 Week
C3W3D4
Bench:
60 x 8
60 x 10
80 x 8
100 x 4
112.5 x 3
122.5 x 6
122.5 x 6
122.5 x 8 *[b]PB[/b]*
nice to get a pb on set 3, the other two sets were tough as well. maybe have an extra rep or two fresh (not 100% today)
WG pullups:
x12
+15 x 10
+30 x 5
+35 x 5
+35 x 5
+35 x 5 *[b]VPB[/b]*
Slingshot bench:
130 x 4
132.5 x 4
135 x 4
Close grip lat pulldown:
150 lbs x 12
170 lbs x 12
190 lbs x 10
Reverse grip curls:
30 x 12
30 x 10
30 x 10
Lateral raises:
12.5 x 12
12.5 x 12
12.5 x 12
Candito 6 Week
C3W4D1
Front squat:
60 x 3
60 x 5
80 x 4
100 x 2
107.5 x 3
110 x 3
112.5 x 3
Candito 6 Week
C3W4D3
Front Squat:
60 x 3
60 x 5
80 x 4
100 x 2
112.5 x 3
117.5 x 2
sigh
Candito 6 Week
C3W4D4
Bench:
60 x 12
80 x 8
100 x 5
115 x 3
122.5 x 3
127.5 x 4
135 x 3
nice, easier than i expected based on the rest of the week.. should be good for 3 at least next week
NG pullups:
x12
+15 x 6
+30 x 4
+45 x 3
+55 x 2 *[b]PB[/b]*
weaker than before.. i guess pullup strength is tied to frequency
OHP:
60 x 6
70 x 5
75 x 4
slingshot is hurting my shoulder.. surprisingly strong after not doing it for 12 weeks
some other stuff
Candito 6 Week
C3W5D1
Front squat:
60 x 3
60 x 5
80 x 4
100 x 3
110 x 2
120 x 5
nice, but v hard.. rip cns for bench. didnt take pre today so gonna go crazy on wed when i take it lol
Plan on testing after this cycle?
mirin lifts
[QUOTE=Kameronn;1471154301]Plan on testing after this cycle?[/QUOTE]
im about to deload.. probs do another cycle of c6w then maybe smolov jr to peak? then ill test.. unless i tear something again :0
[QUOTE=orion792;1471156151]mirin lifts[/QUOTE]
they arent mire worthy yet but thanks brah.. good to see you getting back from your injury
Candito 6 Week
C3W5D2
Bench:
60 x 10
60 x 10
80 x 8
100 x 5
115 x 3
127.5 x 2
137.5 x 1
failed on 2 and my e1RM is 155 and i felt i could've got 6-7 on the last warmup set. weird. CNS probably fried from the world shattering grind that my FS was on monday lol. ill start my deload week on monday then back to the next cycle (still adding 5kg to max) on the 28th. This happened before on C6W so I'm not whole-y surprised. I know the strength is there just not today. body needs a rest..
WG pullups:
x12
+10 x 10
+20 x 8
+30 x 6
+40 x 5 *[b]PB[/b]*
CG lat pulldown:
170 lbs x 8
190 lbs x 8
210 lbs x 10 *[b]PB[/b]*
gonna need more weights soon.. :)
Lateral raises:
12.5 x 12
12.5 x 12
12.5 x 12
Seated rear delt raises:
12.5 x 8
12.5 x 8
12.5 x 8
Reverse curls:
32.5 x 10
32.5 x 8
32.5 x 8
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