Been some weeks since I lifted at all.
Squat
100 x 3 x 5
Bench
80 x 3 x 5
Inverted Row
bw 85.2 x 3 x 10
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Been some weeks since I lifted at all.
Squat
100 x 3 x 5
Bench
80 x 3 x 5
Inverted Row
bw 85.2 x 3 x 10
OHP
40 x 4 x 5
Chins
bw 84.9 x 4 x 5
Glad to see you're getting back in it!
Cheers
Squat
110 x 3 x 5
Bench
80 x 3 x 6
Inverted row
bw 86.3 x 3 x 10
BB curls
20 x 3 x 10
DL
150 x 2 x 2
RDL
110 x 2 x 8
OHP
45 x 4 x 5
Chins overhand
bw 85.0 x 4 x 5
Overhead tricep extensions
20 x 3 x 10
Squat
110 x 3 x 6
Comp. Bench
90 x 3 x 5
Inverted row
bw 85.6 x 3 x 10
BB curls
22 x 3 x 10
Yesterday cycling 30 min.
RDL
110 x 3 x 6
OHP
50 x 4 x 5
Chins overhand
bw 85.3 x 4 x 5
OH tricep extensions
20 x 3 x 11
Squat
140 x 2 x 1
120 x 2 x 5
Bench
90 x 6 comp. pause
90 x 15 amrap t&g
90 x 6 como. pause
Inverted row
bw 86.0 x 11, 11, 10
BB curls
25 x 3 x 8
Squat
120 x 3 x 5
OHP
50 x 3 x 6
Chins overhand
bw 86.1 x 3 x 6
DL
160 x 2 x 2
RDL
120 x 2 x 8
Bench comp. pause
95 x 3 x 6
Inverted row
bw 86.1 x 11, 11, 10
BB curls
25 x 3 x 10
Squat
120 x 3 x 6
Bench T&G
100 x 3 x 5
Inverted row
bw 85.7 x 3 x 11
BB curls
27 x 3 x 8
Looking pretty solid.
How’s the training going?
Did you take a lengthy break, or just take a break from posting?
[QUOTE=CW47;1650426273]Looking pretty solid.
How’s the training going?
Did you take a lengthy break, or just take a break from posting?[/QUOTE]
Long break from lifting, about 6 weeks of nothing at all. Just wanted to do other stuff.
RDL
120 x 3 x 7
Squat
125 x 3 x 5
Bench T&G
100 x 5
100 x 10 amrap
100 x 5
Inverted row
bw 86.7 x 12, 12, 10
[QUOTE=ECGordyn;1650668283]Bench T&G
100 x 5
100 x 10 amrap
100 x 5
Inverted row
bw 86.7 x 12, 12, 10[/QUOTE]
Good bench coming off the break!
Do you have to rest your feet on something to do the inverted row? It seems like an interesting exercise to try but I can't hold a lever and don't have something to put my feet on, myself.
[QUOTE=EliKoehn;1650682523]Good bench coming off the break!
Do you have to rest your feet on something to do the inverted row? It seems like an interesting exercise to try but I can't hold a lever and don't have something to put my feet on, myself.[/QUOTE]
Cheers mate.
I put the bench in front of the rack and put my feet up on the bench. Vid from March.
[youtube]MVKtcjOfKrY[/youtube]
DL
170 x 2 x 2
RDL
130 x 6, 8
Comp. Bench
110 x 5 @9.5+
Bench T&G
100 x 2 x 5
Chins overhand
bw 86.4 x 6, 6, 5
Squat
150 x 3 @<9
125 x 3 x 6
Bench comp. pause
100 x 4 x 5
Inverted row
bw 87.1 x 3 x 12
BB curls
25 x 8, 10, 10
DL
185 x 1 @ 10
RDL
130 x 3 x 6
OHP
65 x 1 @9
55 x 3 x 5
Chins overhand
bw 86.7 x 6, 5, 6
Overhead tricep extensions
25 x 3 x 10
Squat
150 x 1 @8
130 x 2 x 5
Bench comp. pause
115 x 1 @9
Bench T&G
102 x 2 x 5
Inverted row
bw 85.9 x 14, 12, 12
Looking good.
6 weeks no lifting must’ve left you feeling pretty refreshed.
[QUOTE=Filmbuff81;1651087783]Looking good.
6 weeks no lifting must’ve left you feeling pretty refreshed.[/QUOTE]
It did, but 6 was too much. 2 would have been enough.
Bench T&G
100 x 4 x 4
Inverted row
bw 86.1 x 14, 14, 9
OHP
40 x 3 x 8
Chins
bw 86.1 x 3 x 6
Bench T&G
90 x 4 x 8
Inverted row
bw 86.0 x 15, 12, 10
BB curls
20 x 3 x 12
BB OH tricep ext.
25 x 3 x 12
Squat
120 x 4 x 6
RDL
120 x 3 x 7
Leg curl
red band x 3 x 15
Bench T&G
95 x 4 x 8
Inverted row
bw 85.5 x 16, 12, 10
When you did Candito's 6 week program, were you benching comp the whole time or only for the max attempts? I just completed the first week pressing comp only and by the numbers my bench performance (which had been high recently even while cutting) has slumped considerably. For valid maxes that's what I'll need to be able to do anyway so this is fine, but he didn't mention in the pdf whether he intends for it to be used exclusively - I'm assuming so and it's simply not worth pointing out.
Funny, since I complained about the bench being too light last time when I wasn't even mindful that I needed to pause on my max attempt.
[QUOTE=EliKoehn;1651902473]When you did Candito's 6 week program, were you benching comp the whole time or only for the max attempts? I just completed the first week pressing comp only and by the numbers my bench performance (which had been high recently even while cutting) has slumped considerably. For valid maxes that's what I'll need to be able to do anyway so this is fine, but he didn't mention in the pdf whether he intends for it to be used exclusively - I'm assuming so and it's simply not worth pointing out.
Funny, since I complained about the bench being too light last time when I wasn't even mindful that I needed to pause on my max attempt.[/QUOTE]
I always did dumbbell bench on double progression when I ran C6W in the past. I saw the best bench growth when benching 4 times a week with different variations and different set/rep protocols.
What was your bench programming and progression like before you ran C6W the first time? Could be that the C6W benching was less volume than you did before, which gave more room for supercompensation (strength gains showing out after removing lots of volume and fatigue)? I'm just guessing about that since I don't recall your programming before.
Quite haphazard. I didn't program any specific progression but would simply make sure to do it about 2 or 3 times a week, and alternate weight with volume in emphasis. While still in a deficit I somewhat recently got 5 x 10 at 225 T&G on a couple of different sessions, and 275 for 5s were the signs of a strong day for weight.
When I originally ran the program, I stupidly did T&G through the whole thing so I don't know if comparing until now when I'm pausing all of them is as meaningful. You're probably right about the supercompression; just hope the same pattern applies upon correcting the form.
Strong work lately and glad to see you're still at it
Squat
120 x 4 x 6
Bench T&G
95 x 4 x 8
Inverted row
bw 86.3 x 16, 12, 10