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Block 3 Wk 2 Day 1
Squat beltless
137 x 6 @7
137 x 6
137 x 6
137 x 6 @8
KB Halo
8 x 2 x 12
Comp. Bench Wide Grip
100 x 6 @7.5
100 x 6
100 x 6
100 x 6 @8
OHP
60 x 10 @10
60 x 10 @10
60 x 9 + fail
Moving chins to days 2 & 4 from here on up.
[YouTube]JhTo87K_2k0[/YouTube]
[YouTube]ZvwLIkygOwQ[/YouTube]
[YouTube]3ogdL_YKYu0[/YouTube]
You made that OHP look easy! StrengthLevel has that stat in the 75th percentile. Perfect form and no grind at all until the final rep.
[QUOTE=EliKoehn;1639098523]You made that OHP look easy! StrengthLevel has that stat in the 75th percentile. Perfect form and no grind at all until the final rep.[/QUOTE]
Thanks man. OHP is maybe my second favorite lift after squat.
Need to update my sig with current bodyweight: 83.0. That 88.5 was when I hit those numbers in last year's comp. 75th percentile is based on 88.5 bw?
[QUOTE=ECGordyn;1639136193]Thanks man. OHP is maybe my second favorite lift after squat.
Need to update my sig with current bodyweight: 83.0. That 88.5 was when I hit those numbers in last year's comp. 75th percentile is based on 88.5 bw?[/QUOTE]
Yes. Adjusting for that puts you at 81% and ranks you advanced. Well done.
[QUOTE=EliKoehn;1639137223]Yes. Adjusting for that puts you at 81% and ranks you advanced. Well done.[/QUOTE]
Cheers man. I'll continue with this programming until it stalls.
Block 3 Wk 2 Day 2
SGRDL beltless
135 x 9 @8
135 x 9 @8.5
135 x 9 @9
135 x 9 @9
Banded Leg Curl
Red band x 3 x 12
KB Halo
8 x 2 x 12
T&G Bench Medium Grip
100 x 8 @7
100 x 8 @8
100 x 8 @8
100 x 12 @10
Weighted Chins
+20 = 106.1 x 4
bw = 85.2 x 10, 6, 7
Inverted Row
bw x 8, 12, 15, 15
Big disappointment with chins. Bench is going well tho. AMRAP sets seem to be driving it.
[youtube]sCTUJ0lHOnE[/youtube]
[youtube]DKRnh3DJR3s[/youtube]
Block 3 Wk 2 Day 3
Constant Tension Squat beltless
130 x 8 @8
130 x 8 @9
130 x 8 @8
130 x 8 @10
KB Halo
8 x 2 x 12
2ct Bench
107 x 5 @9
107 x 5 @9
107 x 5 @9.5
OHP
50 x 12 @8
50 x 12 @9
50 x 12 @9
Tough squats but they all went up. Deloaded OHP a bit. Didn't feel like grinding any more today.
[youtube]tqNruVU3zQE[/youtube]
[youtube]5AXxzjZSm2k[/youtube]
[youtube]uIxgii03TC0[/youtube]
Comp. Squat
165 x 3 @9.5
Comp. Bench Wide Grip
120 x 3 @9.5
Just gauged strength level mid-block. Nowhere near peaked as these blocks are hypertrophy for me. Felt like a waste of time honestly.
[YouTube]wp0mxt7SK8Y[/YouTube]
[YouTube]CwGTJWwGk1Q[/YouTube]
Block 3 Wk 3 Day 1
Squat beltless
142 x 6 @7.5
142 x 6
142 x 6
142 x 6 @8.5
KB Halo
8 x 2 x 12
Comp. Bench Wide Grip
102 x 6 @7.5
102 x 6
102 x 6
102 x 6 @8
OHP
65 x 2
55 x 5
Squats getting tough. I predict next cycle might stall. Bench good. OHP don't know wtf happened. 65 felt so heavy, attempted a back off 5 at 55 and then just f*cked off and stopped. Core and lumbar feel tired from squat triple yesterday, maybe that was the factor. Another day.
[YouTube]S7sSiSclW3w[/YouTube]
[YouTube]80gbcGtDeYU[/YouTube]
Block 3 Wk 3 Day 2
SGRDL beltless
140 x 8 @8
140 x 8 @8
140 x 7 @9
130 x 5 @idc
Banded Leg Curl
Red band x 3 x 12
KB Halo
8 x 2 x 12
T&G Bench Wide Grip
102 x 8 @7.5
T&G Bench Med. Grip
102 x 8 @8
102 x 8
102 x 12 + fail
Chins
bw 84.6 x 3, 4, 5, 6, 7, 4
Inverted Row
bw x 16, 10, 12, 10
Decent day. Went a bit too heavy on RDL. Goofed on bench and did first set wide grip. Anyway bench AMRAP is 2 kg increase from last week. Ok cool.
[youtube]LMx6dpn-WpY[/youtube]
[youtube]bh45FIW527g[/youtube]
Block 3 Wk 3 Day 3
Constant Tension Squat beltless
130 x 9 @8
130 x 9 @9
130 x 9 @9
KB Halo
8 x 2 x 12
2ct Bench Wide Grip
110 x 4 @8.5
110 x 4 @9
110 x 4 @8
OHP
65 x 8 @10
65 x 8 @10
65 x 8 @10
Good session, all moved well. Felt strong on OHP so fought through those tough reps.
[youtube]iWAZtEVQbQ4[/youtube]
[youtube]J2IJ9AZS-jU[/youtube]
[youtube]Mvupy6_m2bg[/youtube]
Block 3 Wk 3 Day 4
RDL beltless
130 x 9 @7
130 x 9 @7.5
130 x 9 @8
Banded Leg Curl
Red Band x 3 x 12
KB Halo
8 x 2 x 12
Bench T&G Wide Grip
102 x 8
102 x 8
102 x 8
102 x 14 @10
Weighted Chins
+20 = 105.3 x 4 @9.5
bw = 84.1 x 8, 8, 6, 5
Inverted Row
bw x 12, 12, 12, 10
Great benching. Clearly stronger on wide grip so no question I'll use wide grip for comp. bench from here on. Chins, just wtf. 1 month ago I pulled 106.1 x 7, and since then it's declined consistently. Guess I'll figure out the problem eventually. Anyway, all else is going well.
[youtube]cZ7bP4_d1B0[/youtube]
[youtube]ZWMrsK-2g9M[/youtube]
Squat beltless
147 x 5 @8
147 x 5 @9.5
147 x 5 @10
These were much harder than expected. Still fatigued from Constant Tension Squat 2 days ago? Only 1 lift today because work meeting ran late.
[YouTube]GPY2Y4uQnco[/YouTube]
Block 3 Wk 4 Day 2
RDL
132 x 6
132 x 7
132 x 10
Banded Leg Curl
Red Band x 3 x 12
KB Halo
8 x 2 x 12
Bench T&G Wide Grip
105 x 8
105 x 8
105 x 8
105 x 13 + fail
OHP
70 x 3 @9.5
70 x 5 + fail, misgrooved 6th rep
60 x 6
Just some lifts and AMRAP bench before starting pivot next week.
[YouTube]RlqoTpOHWGs[/YouTube]
[YouTube]dl0VbpwSYSA[/YouTube]
[YouTube]IppKCKCA5LA[/YouTube]
Pivot Week Day 1
Leg Press
358 lb x 10
358 lb x 10
408 lb x 10
458 lb x 8
458 lb x 8
458 lb x 8
KB Halo
4 kg x 12
8 kg x 12
12 kg x 12
DB Incline Bench
70s lb x 10
70s lb x 10
70s lb x 10
70s lb x 10
DB Shoulder Press Seated
40s lb x 10
40s lb x 10
40s lb x 10
40s lb x 10
Chest Dips
bw x 10, 10
BSS dumbbell
40s lb x 8, 9, 9
Pec Deck
65 kg x 10, 10, 10
Leg Extensions
66 lb x 10, 10, 10
Might have overdone it a bit. It's easy to do excess when off program because of the change of structure and the freedom to play around.
Pivot Week Day 2
MSSGDL
285 lb x 5
RDL
285 lb x 6, 6
242 lb x 10, 10
Ham Curl
45 lb x 8, 8
35 lb x 10, 10
Machine Row
210 lb x 8, 10, 12, 10
KB Halo
8 kg x 2 x 12
DB Flat Bench
80s lb x 10, 10, 10, 10
Straight Arm Lat Pulldown
50 kg x 6
65 kg x 6
60 kg x 8, 8, 8
Cable Pullthrough
20 kg x 15, 15
25 kg x 15, 20
Machine Pulldown Close Sup. Grip
180 lb x 10, 10, 8
More pivot fun. Kinda enjoy it for a break but it would get old fast. Ready for the real stuff again next week.
Block 4 Wk 1 Day 1
Comp. Squat
152 x 3 @7.5 - stance a touch narrow
152 x 3 @8 - tight TFL right side after set
152 x 3 @7.75 - tipped forward on toes first rep but all 3 moved well
Constant Tension Squat beltless
130 x 8 @9.5
130 x 8 @8
KB Halo
8 x 2 x 12
Comp. Bench
107 x 3 @7
107 x 3 @7.5
107 x 3 @8
107 x 3 @8
Larsen Bench T&G
95 x 8 @7.5
95 x 8 @8
OHP
55 x 8 @7
55 x 8 @8.5
55 x 8 @8.5
Rusty as expected after 8 days not BB squatting. No worries, optimistic about this "powerbuilding" block with some heavier work.
[YouTube]BC-UxVitBqY[/YouTube]
[YouTube]snNttkhFbsE[/YouTube]
[YouTube]U-upDQbzTnc[/YouTube]
[YouTube]kMfxuBUDjb0[/YouTube]
[YouTube]EJRGfQn2jWU[/YouTube]
Block 4 Wk 1 Day 2
Comp. DL
160 x 3 @6
160 x 3 @6
160 x 3 @6
RDL beltless
135 x 8
135 x 8 @7
KB Halo
8 x 2 x 12
Bench T&G Med. Grip
105 x 8 @9
105 x 8 @8.5
105 x 6 @8 - just stopped there, wasn't into it
OHP Pin Press (mouth level)
70 x 1 @8
1 Arm Row
20 x 10
25 x 10
25 x 10
25 x 10
Landmine Front Squats (try out)
25 x 2 x 5
DL went well, felt good even though I haven't DLed from the floor for maybe 6 weeks. Wore shorts backwards so bar wouldn't hit phone in pocket and stop music. Cr*pped out on presses, just felt awkward today. Good 1 arm rows and Front Squat with new landmine attachment.
[YouTube]DOWlajlfGeA[/YouTube]
[YouTube]jJ1YayndsxM[/YouTube]
[YouTube]4HuNbBhqs-g[/YouTube]
[YouTube]sTaBEEZUt7w[/YouTube]
Block 4 Wk 1 Day 3
Pause Squat beltless
140 x 4 @8
140 x 4 @9
140 x 4 @9.5
140 x 4 @9.5
Landmine Front Squat
50 x 10, 10
KB Halo
8 x 2 x 12
Bench 2ct Pause Wide Grip
110 x 5 @9
110 x 5 @9.5
110 x 5 @10 - bar touchpoint creeps up throughout set
Chins
bw = 85.6 x 10, 9, 8
Hadn't done pause squats in months, might have overloaded a bit. Bench a bit tough. Landmine I guess subtracts half the weight of the bar, so 10 + plates.
[YouTube]F_skUhD3ELA[/YouTube]
[YouTube]bbP_11qjAN0[/YouTube]
[YouTube]KgIXbDJUIZk[/YouTube]
Strong **** in here
Three plates paused for reps is strong **** indeed. Well done.
[QUOTE=tommy4life;1641135593]Strong **** in here[/QUOTE]
[QUOTE=EliKoehn;1641136973]Three plates paused for reps is strong **** indeed. Well done.[/QUOTE]
Thanks guys. Might have overdone the pause squats on the first day back but yeah I was happy to hit it.
Really strong work.
Pause squats looked pretty perfect.
[QUOTE=Filmbuff81;1641247403]Really strong work.
Pause squats looked pretty perfect.[/QUOTE]
Appreciate it man. Kinda feel I tip forward a bit at the bottom but maybe can drill it out.
____________________________
Today disappointing. Started feeling ill, nauseous and hot/cold, sluggish. Might have got some half-bad food at lunch, it happens a lot here.
1 Leg RDL Landmine
35 x 3 x 12
KB Halo
8 x 2 x 12
Bench
80 x 1 rep
[YouTube]FRNs44nnWV8[/YouTube]
Man food poisoning is brutal.
And there was a tinnnny dip forward but you can easily correct that.
Get well soon
Comp. Squat
145 x 1
Belt Squat landmine
30 x 5
55 x 7, 10, 10, 15
Squat beltless
130 x 6, 6, 6, 6 @7.5
KB Halo
8 x 2 x 12
Bench T&G Wide Grip
102 x 6, 6, 6
102 x 13 @10
Just moved some weight to get back into it. Bench amrap is only 1 rep short of previous PR 4 weeks ago, but that's not an exact comparison because last time I did 3x8 before the amrap vs 3x6 today.
[YouTube]ERclBXMCH9E[/YouTube]
[YouTube]giKFjNwPZBg[/YouTube]
102 x 14 wide grip 4 weeks ago after 3x8
[YouTube]ZWMrsK-2g9M[/YouTube]
RDL beltless
140 x 6, 6, 6
1 Arm Row Landmine, reps each side
30 x 8
35 x 8, 8, 8
[YouTube]7dj0GPOKqec[/YouTube]
[YouTube]G8SHfoWN7TE[/YouTube]
Pause Squat beltless
140 x 5 @8
Squat betless
120 x 8, 8, 8, 8
KB Halo
8 x 2 x 12
2ct Bench Wide Grip
110 x 5 @9 - touchpoint inconsistent
Bench T&G Med. Grip
95 x 8, 8, 8, 8
Chins
bw = 85.9 x 6, 6, 6, 6
[YouTube]stmztKm-2VI[/YouTube]
[YouTube]b_hWXNw_1_o[/YouTube]
[YouTube]Po4wnTi75ac[/YouTube]
[YouTube]gFoNj_sWdm8[/YouTube]
SGRDL beltless
130 x 8, 8, 8
Leg Curl
red band x 3 x 12
1 Arm Row landmine, reps per side
35 x 9, 9
30 x 9, 9
Straight Arm Pulldown
red band x 4 x 10
[YouTube]8YaIvOrAk-Q[/YouTube]
[YouTube]_AS1ChCL5zA[/YouTube]
Squat beltless
145 x 5 @7.5
130 x 8, 8, 8
KB Halo
8 x 2 x 12
Comp. Bench Wide Grip
115 x 5 @9
Bench T&G Med. Grip
102 x 8, 8, 8
Bench pauses on top 5 were a bit short for my liking. Might have slid up the bench as had a small problem reracking. Good squats. Cleaned my bar so now it actually looks like steel.
[YouTube]uhr3nIIzBA8[/YouTube]
[YouTube]c7xrpBctXw0[/YouTube]
[YouTube]E7M8-8ImtMU[/YouTube]
[YouTube]_2Kc_ehFI2c[/YouTube]
DL
170 x 5 @8
RDL beltless
140 x 8, 8, 8
1 Arm Row Landmine, reps each side
30 x 10, 10, 10
DL moved well. Hadn't pulled near this in a couple months.
[YouTube]BPOJcn8R9vo[/YouTube]
[YouTube]6fk-og6LD_M[/YouTube]
Pause Squat beltless
150 x 3 @8?
Squat beltless
130 x 6, 6, 6, 6
[YouTube]WtwnhnwbPxU[/YouTube]
[YouTube]nR-GRjANJ2Q[/YouTube]
Comp. Bench Wide Grip
120 x 3 @8
Bench T&G Wide Grip
105 x 6, 6, 6, 6
[YouTube]vp12bzkK3JY[/YouTube]
[YouTube]dbsEotPk0Nc[/YouTube]
Calgary 12 Week
Wk 1 Day 1
Comp. Squat
170 x 1 @9
150 x 3, 3, 3
KB Halo
8 x 2 x 12
Comp. Bench Wide Grip
110 x 3, 3, 3, 3
95 x 5, 5
Chins
bw 84.8 x 6, 6, 6, 6
Wanted to try 180 squat but called it at 170. Forgot to do backoff squats 130 x 2 x 5. Guess I'll work those in tomorrow.
[YouTube]59QtrYzuGrU[/YouTube]
[YouTube]xU94MVhfgwo[/YouTube]
[YouTube]f9_17QJOGR0[/YouTube]
Lol squatting my debatable max on day one just to get started... :D
Ah, starting the Calgary I see. Once I'm through with this next run of Candito and deload I'm interested in giving it a try. Do you know a reputable place to download and is there a corresponding PDF as with the former?
Looks like you're back in the groove 100%. Great work.
[QUOTE=EliKoehn;1642743133]Lol squatting my debatable max on day one just to get started... :D
Ah, starting the Calgary I see. Once I'm through with this next run of Candito and deload I'm interested in giving it a try. Do you know a reputable place to download and is there a corresponding PDF as with the former?
Looks like you're back in the groove 100%. Great work.[/QUOTE]
[url]https://www.calgarybarbell.com/16-week-program[/url]
Straight from the horse's mouth is the best source. There's no PDF that I know of but the vid on that webpage is useful. I and Wolf know the program pretty well so ask away if you're curious. Camarija and Suffolk also ran it last year too.
There will be scheduling speedbumps in this last leg of the comp. but overall it will be fine. This is where I need to try being more focused and specific, but overall at this point I'm perhaps experienced enough to take inconsistencies in stride. September needs to be a higher intensity peaking block for sure, whatever happens between here and then. I feel like I've built good strength in the past couple months, but I can't fully demonstrate that strength yet because I've been training so far from failure. I think I'm one of those lifters who loses strength quickly and needs to do higher RPEs more frequently to stay close to peak. Live and learn, mai bpen rai.
[QUOTE=ECGordyn;1642747773][url]https://www.calgarybarbell.com/16-week-program[/url]
Straight from the horse's mouth is the best source. There's no PDF that I know of but the vid on that webpage is useful. I and Wolf know the program pretty well so ask away if you're curious. Camarija and Suffolk also ran it last year too.
There will be scheduling speedbumps in this last leg of the comp. but overall it will be fine. This is where I need to try being more focused and specific, but overall at this point I'm perhaps experienced enough to take inconsistencies in stride. September needs to be a higher intensity peaking block for sure, whatever happens between here and then. I feel like I've built good strength in the past couple months, but I can't fully demonstrate that strength yet because I've been training so far from failure. I think I'm one of those lifters who loses strength quickly and needs to do higher RPEs more frequently to stay close to peak. Live and learn, mai bpen rai.[/QUOTE]
Thanks - I'm averse to clicking around for downloads without knowing their trustworthiness, so thought it best to ask someone who'd already done so.
Ah, right... 12 weeks is too long to fit into the end of our comp, after this Candito again. The end of the cut should see me well below my bodyweight goal and I was already fairly close to my lifting goals (the rows, I'm surprised, I think I've already surpassed judging from volume sets but I haven't tested the weight yet), so I ought instead to do very high weight and very low volume at maintenance or a slight surplus for September.
And yeah, I'd actually be surprised if your total doesn't move up suddenly with all this volume work you've been doing. I remember you saying that last year you felt like you were grinding too close to the top and lost some of that foundation... if you've rebuilt that in plenty and haven't even been grinding again yet, you'll probably be able to reach far.
[QUOTE=EliKoehn;1642749323]
Ah, right... 12 weeks is too long to fit into the end of our comp, after this Candito again. The end of the cut should see me well below my bodyweight goal and I was already fairly close to my lifting goals (the rows, I'm surprised, I think I've already surpassed judging from volume sets but I haven't tested the weight yet), so I ought instead to do very high weight and very low volume at maintenance or a slight surplus for September. [/QUOTE]
They've got an 8 week version. It's basically the 2nd and 4th blocks of the 16 week. That's the one I ran most of last year. It's another option.
Calgary 16
Wk 1 D2
Comp. DL
170 x 3, 3, 3
DL beltless
145 x 5, 5
KB Halo
8 x 2 x 12
2ct Bench Wide Grip
110 x 4, 4, 4
Squat beltless
125 x 5, 5, 5, 5
DLs felt tough. Yesterday's backoff squats today bcz I forgot yesterday.
[YouTube]DLg2NJ3SxNg[/YouTube]
[YouTube]tg2yr9Gn8Vw[/YouTube]
[YouTube]jlegEa43I3Y[/YouTube]
Calgary 12 Week
Wk 1 D3
Pause squat beltless
145 x 4, 4, 4, 4 @9
Comp. Bench Wide Grip
97 x 5, 5, 5, 5, 5, 5
Chins
bw 85.6 x 6, 6, 6, 6
Larsen Med. Grip T&G
90 x 5
95 x 5
100 x 5 @8.5
95 x 5 @7.5
Almost skipped Larsen but then decided to do it. Skipped DL, maybe do it tomorrow.
[YouTube]pWlfLD0NxJ0[/YouTube]
[YouTube]dcobhl3rB60[/YouTube]
Calgary 12 Week
Wk 1 D4
Pause DL beltless
150 x 4 @6
150 x 4
150 x 4
150 x 4 @7.5
SGRDL beltless
137 x 5, 5
CG Bench
100 x 8, 8 @9.5
90 x 8
85 x 8
1 Arm Row landmine, reps per side
25 x 10, 10, 10, 10, 10
[YouTube]avBirDK3Sx4[/YouTube]
Calgary 12 Week
Wk 2 D1
Comp. Squat
155 x 3 @7.5
155 x 3
155 x 3
155 x 3 @8
Squat beltless
132 x 5, 5
KB Halo
8 x 2 x 12
Comp. Bench Wide Grip
115 x 3 @8
115 x 3
115 x 3
115 x 3
115 x 3 @8 - long rest, felt good
Bench T&G Med. Grip
100 x 5, 5, 5
[YouTube]drU39R_pe_8[/YouTube]
[YouTube]FMXTd8lmphA[/YouTube]
DL
170 x 3 @8
Pause DL beltless
145 x 5
That's it
Comp. Bench WG
130 x 1 @rpe?
Bench T&G MG
100 x 4 x 6
Chins
bw 86.3 x 4 x 6
Straight arm pulldown
red band x 6, 8, 8 reps each side
[YouTube]rDvJBp36-eU[/YouTube]
Comp. Squat
160 x 2 @9
160 x 2 @9.5
160 x 2 @10
Squat beltless
130 x 4, 4, 4, 4, 4
[YouTube]G2xLoNU4vUU[/YouTube]
Pause Squat beltless
145 x 5 @8
145 x 5 @9.5
135 x 6
135 x 6
Comp. Bench WG
95 x 6, 6, 6, 6, 6, 6
1 Arm Row landmine, reps per side
27.5 x 6, 6, 6, 6
Might be starting Smolov Jr. but don't hold me to it.
[YouTube]cdZAV_9x91k[/YouTube]
[YouTube]-_6UrYZ-LKQ[/YouTube]
Smolov Jr. W1D2
Comp. Bench WG
100 x 7 x 5 (Last set 6 reps)
Chins
bw 85.2 x 6 x 5
[YouTube]n2NWRBVhmpU[/YouTube]
Smolov Jr. W1D3
Comp. Bench WG
107 x 8 x 4
[YouTube]IPD-PBYrz2s[/YouTube]
Squat beltless
110 x 6, 6, 6
Bench T&G
80 x 6
90 x 6, 6
Chins
bw 85.5 x 6, 6, 6
Just moving a bit after some weeks' layoff.