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Week 4 Day 3
Squat pause
145 x 2, 2, 2, 2
Bench
85 x 5, 5, 5, 5, 5, 5
Bench feet up
95 x 4, 4, 4, 4
DL
135 x 4, 4
Chins
bw 84.6 x 9, 9, 9, 6
All went well. DLs felt snappy and clean. Pause squats rock.
[youtube]ZMZ2FxDRugw[/youtube]
[youtube]zPpRzMWzn3M[/youtube]
[youtube]dE95EJGb9aU[/youtube]
Week 4 Day 4
DL pause
160 x 2, 2, 2, 2
Bench t&g
105 x 5, 5, 5, 5
Spoto
80 x 10, 10, 10, 10
Pendlay
0 x 0, 0, 0
[youtube]qSLV0G8gv4c[/youtube]
[youtube]TBqkctli5Ww[/youtube]
Comparing the tonnage of the first 4 weeks of this cycle to last cycle, similar to this post in my journal a few months ago: [url]https://forum.bodybuilding.com/showthread.php?t=175647011&p=1598533941&viewfull=1#post1598533941[/url]
Training maxes this cycle are:
Sq 175 (385) kg (lb)
Bp 125 (275)
DL 180 (395)
Might have over estimated squat, some days it's felt tough. But the rest of the program is autoregulated rpe, so I've got time to adjust that.
Squat 3 days a week
Week 1 - 5,610 (12,370)
Week 2 - 6,815 (15,027)
Week 3 - 6,350 (14,000)
Week 4 - 5,560 (12,260)
Bench 4 days a week
Week 1 - 9,270 (20,440)
Week 2 - 12,539 (27,648)
Week 3 - 11,065 (24,398)
Week 4 - 13,685 (30,175)
DL 3 days a week
Week 1 - 5,735 (12,645)
Week 2 - 7,179 (15,830)
Week 3 - 6,630 (14,619)
Week 4 - 5,840 (12,877)
Last cycle:
Training maxes:
Sq 360
BP 265
DL 390
Squat 3 days a week
Week 1 - 11,410
Week 2 - 14,395
Week 3 - 13,030
Week 4 - 11,440
Bench 4 days a week
Week 1 - 24,980
Week 2 - 15,780
Week 3 - 17,890
Week 4 - 28,715
Deadlift 4 days a week including RDL
Week 1 - 22,178
Week 2 - 20,465
Week 3 - 24,500
Week 4 - 18,293
Week 5 Day 1
Squat
160 x 3
115 x 5, 5, 5, 5, 5, 5
Bench
112 x 3
85 x 5, 5, 5, 5, 5, 5, 5
OHP
55 x 6, 6, 6
Chins
bw 84.4 x 10, 8, 4, 9 = 31
Happy about squats, almost dropped it to 155 but these reps moved well. Might hit 180 at end of this cycle. Bench went better than I expected, so I'm optimistic there too.
[youtube]eFstxctODXk[/youtube]
[youtube]Q0CCfHJziwE[/youtube]
Week 5 Day 2
DL
170 x 3
120 x 5, 5, 5, 5, 5, 5
Bench
100 x 4, 4, 4
Squat
130 x 4, 4, 4
Stoked about DL, the reps flew. Pretty optimistic about it this cycle. But man I started feeling fatigued after those 6 backoff sets. 2 days back to back with this volume is tough. Will recover 2 days and come back Monday.
[youtube]8h3c1O7Ojao[/youtube]
[youtube]88XJoCDSlgg[/youtube]
[youtube]ssPZHDXu6j8[/youtube]
Week 5 Day 3
Squat pause
145 x 3
135 x 4, 4
Bench close grip
100 x 3, 3, 3
Bench feet up pause
100 x 5
Bench feet up t&g
100 x 5
Chins
bw 83.7 x 9, 8, 8, 7 = 32
Bench was a bit tough today.
[youtube]Qq6HhNAfPGo[/youtube]
[youtube]ENn0RmywPyM[/youtube]
Week 5 Day 4
DL pause
160 x 3
145 x 5, 5, 5
Bench t&g
105 x 5
107 x 5, 5, 5
Pendlay
80 x 10, 10, 10
Bench moved good today.
[youtube]G8pVoPKmKc0[/youtube]
Week 6 Day 1
Squat
165 x 2
120 x 5, 5, 5, 5, 5, 5
Bench
115 x 2
90 x 5, 5, 5, 5, 5, 5, 5
OHP
60 x 7, 7
Chins
bw 84.6 x 9, 9, 8, 6
Really off day. Squat moved like sh*t, bench went a little better. Couldn't even count the weights right or put the clips on right.
/rant. Moving on...
[youtube]ToejAqoCKwM[/youtube]
[youtube]5HViizFQL1o[/youtube]
Week 6 Day 2
DL
180 x 2
130 x 5, 5, 5, 5, 5, 5
Bench
100 x 5, 5, 5
Squat
130 x 3
140 x 3
Pendlay
85 x 10, 8, 10
DL went great, nice confidence boost after yesterday's squats.
[youtube]-ZMgPYA8cKI[/youtube]
[youtube]YoK_bXfGbps[/youtube]
[youtube]4mRrGObyIFM[/youtube]
[youtube]Ulj1cATCkns[/youtube]
Week 6 Day 3
Squat pause
150 x 2
137 x 5, 5
Bench close grip
105 x 2, 2
Bench feet up
100 x 6, 6
Chins
bw 84.4 x 9, 9, 8, 7 = 33
Had a bit more on squat but 150 and 137 are fine for now. Don't want to fatigue too much before the comp. squat on Thursday.
[youtube]PkhFqG-UUUA[/youtube]
Week 6 Day 4
DL pause
167 x 2
155 x 4, 4, 4
Bench t&g
110 x 4, 4, 4, 4
Pendlay
0 x 0, 0, 0
Took a short day trip with wife and lifted later than usual. Had a big lunch and felt bloated, couldn't brace properly so DLs felt harder than they should have. Bench was tough some reps but got 'er done.
Week 7 Day 1
Squat
165 x 1
125 x 4, 4, 4, 4
Bench
125 x 1
95 x 4, 4, 4, 4, 4
OHP
60 x 6, 6, 6
Chins
bw 84.0 x 9, 9, 9, 7
Bench PR by 5kg/10lbs, even tho squat's lagging.
[youtube]kHtD2aTTsB4[/youtube]
[youtube]tyTQ-Gx_aJg[/youtube]
[youtube]jafSq6g1RCM[/youtube]
Week 7 Day 2
DL
185 x 1
140 x 4, 4, 4, 4
Bench
110 x 2, 2, 2
Squat
135 x 4, 4, 4
Pendlay
0 x 0, 0, 0
Tough benching. DL good again.
[youtube]pHJ5dZPThOg[/youtube]
Week 7 Day 3
Squat pause
155 x 1
150 x 2
155 x 2
Bench close grip
105 x 3, 3, 3
Bench feet up
110 x 3
105 x 3
Chins
bw 84.8 x 10, 8, 7, 8
Squat felt great. I should have loaded 160+ for the top single and then done the backoffs at 155. Squat's been a bit unpredictable this cycle, often felt heavy, so I've tried to stay around a reasonable weight the past 2 weeks as volume dropped, so as to properly supercompensate. Will feel it out next week and then decide what max attempt to go for the week after that.
[youtube]w9-d6sLdxz8[/youtube]
[youtube]udPXhaLwB78[/youtube]
Week 7 Day 4
DL pause
170 x 1
160 x 2, 2, 2
Bench t&g
110 x 3, 3
Pendlay
85 x 10, 10, 10
All moved good.
[youtube]RW3Y37os5h4[/youtube]
[youtube]gj9apJmTjhg[/youtube]
Week 8 Day 1
Squat
170 x 1
140 x 3, 3, 3
Bench
127 x 1
100 x 3, 3, 3, 3
OHP
65 x 5
62 x 5
Chins
bw 84.5 x 10, 8, 7, 7 = 32
All moved good. Bench PR by 2 kg. Pause was borderline too short, but felt really good going up.
[youtube]AIffov9axsg[/youtube]
[youtube]FvMjExEWCeU[/youtube]
Week 8 Day 2
DL
190 x 1
150 x 3, 3, 3
Bench
100 x 4, 4, 4
Squat
150 x 2, 2
Pendlay
85 x 10, 10, 10
DL was almost a fight. 195 might be all I can do this cycle. Tried to pause a bit longer on bench. Squat felt tough but solid.
[youtube]RwqgOHfhwLs[/youtube]
[youtube]fy1fdzyljIc[/youtube]
[youtube]pX9Q2qfBIU0[/youtube]
Week 8 Day 3
Squat pause
162 x 1
140 x 4, 4
145 x 4
Bench close grip
107 x 4
110 x 4
Bench feet up
110 x 4
107 x 4
Chins
bw 83.9 x 9, 7, 7, 7 = 30
Squat felt really good. Looking forward to testing the max next Tuesday.
[youtube]1nHKeGIXLMI[/youtube]
[youtube]_TA3nwGsg0o[/youtube]
Week 8 Day 4
DL pause
175 x 1
160 x 4
165 x 4, 4
Bench t&g
115 x 3
120 x 3, 3
Pendlay
87 x 10, 10, 10
Probably had 180 pause DL. Lifted heavier on everything than I had penciled into my program. DL I had predicted 155 for the back off sets, and bench I'd predicted 112. Bench is a rep PR. #Feels good man.
[youtube]Ntx5vyxzuWQ[/youtube]
[youtube]E0z0yMF78eE[/youtube]
[youtube]zUP-w1nHLDs[/youtube]
Taper Week Day 1 -- 5 days from competition
Squat
165 x 1
145 x 2, 2, 2
Bench
120 x 1
105 x 2, 2, 2
Not competing, just noting the program as written. All felt a bit tough today. Had a massage in the afternoon ~2 hrs before lifting, that might have relaxed me too much.
Taper Week Day 2-- 4 days from competition
DL
175 x 1
150 x 2, 2
Bench
105 x 1, 1, 1, 1
Chins
bw 84.1 x 10, 10, 8
Taper Week Day 3 -- 3 days from competition
Squat
150 x 1
135 x 2, 2
Bench
105 x 1
100 x 2, 2, 2
DL
150 x 1
135 x 2, 2
Taper Week Day 4 -- 2 days from competition
Squat
130 x 3, 3
Bench
100 x 3, 3, 3
DL
135 x 3
Back to socks for squatting. Should have thought of that sooner.
Fully tapered and ready to test maxes in 2 days on Tuesday.
Max test day 23 June
Squat
175 x 1 (very ugly rep, dangerous twisting under load. hip shift?)
Bench
125 x 1 (attempted 132 but stuck a few inches off chest)
DL
195 x 1 (ramped the bar a bit)
A bit disappointed, maybe just feeling anticlimax. I don't blame the program, guess I was just too ambitious with my goals. Wanted 180 squat, 132 bench, 197 DL. All lifts are new PRs (except bench, I did 127 in training 2 weeks ago, which was a PR then), so that's good in itself. Maybe I'm a lifter who detrains quickly, or I have some big technique flaws that I still need to discover. Live and learn. Will switch to low bar squat. Moving on to Candito 6 week with a modification to the bench programming, details to come.
[youtube]k2QQBvT71ho[/youtube]
Candito 6 Week + Greg Nuckols 28 Programs (Bench 3x Intermediate Medium)
Bench
92 x 5, 5, 5, 5, 5
Chins
bw 85.6 x 8, 8, 8
BB Curls
20 x 10, 10, 12
This combination looks like it will work. Bench in Nuckols' program is 3 times a week, good volume and intensity while still allowing for squat and DL progression. Almost ran Candito advanced bench + 6 week strength, but then thought better of it. I'll normally run a full upper day with the 4 main compounds, but my lower back has had some pain since last Wednesday, so I didn't push things today.
[youtube]pAThz3enDEc[/youtube]
Week 1 Day 2
Squat
140 x 6, 6, 6, 6
DL
155 x 5, 7
BSS
bw x 10, 10
20 x 12
Lost grip on first set of DL right at the top. Probably completed like 98% of the rep, but went ahead and made up for it in the next set anyway.
F*ck. Forgot how tough this program is. Anyway I'll run this cycle with high bar. Tested many sets of low bar and I've got terrible buttwink. That might have been what jacked up my lower back last Wednesday. Decided to just go forward with high bar rather than spend time learning low bar for now.
[youtube]0IRQjoIiPpc[/youtube]
[youtube]kimDrI1O9OA[/youtube]
Week 1 Day 3
Bench
60 x 8
75 x 6
87 x 4, 4
100 x 3, 3
Chins
bw 85 x 9, 8, 8
Easy. Still some lower back pain so not pushing for more upper yet.
[youtube]oV0X9VI1CPY[/youtube]
Week 1 Day 4
Bench T&G
100 x 11 + fail (amrap set)
Squat
125 x 8, 8, 8, 8
DL
135 x 8, 8
Almost made #12 on bench but just couldn't lock it out. Funny fail.
[youtube]NP78sVncd0c[/youtube]
[youtube]10GTguwFdkw[/youtube]
[youtube]6OvvEONN0SI[/youtube]
Week 2 Day 1
Bench
102 x 3, 3, 3, 3
97 x 6, 6, 6
Chins
bw 84.8 x 9, 9, 8
BB Curls
25 x 10, 10, 10
Week 2 Day 2
Squat
140 x 10
142 x 3, 3, 3, 3, 3 (60 seconds between sets)
Snatch grip DL
140 x 8, 8, 8
Candito week 2. Abandon hope, all who enter here. Thursday will be twice as hard as today.
Last time I did 140 x 10 was June last year, and I was so out of breath it was shameful. Today, 5+ kg bodyweight lighter, was much better. Hadn't done SGDL in maybe 2 years. Seems a slightly wider stance is more powerful, but I do conventional DL, so I'll have to see how this lift helps or doesn't in time. Last program I did pause DLs for 8 weeks, so I need to switch to something different for a while.
[youtube]HCFJw8v9H90[/youtube]
[youtube]A_HJeZsBWGM[/youtube]
Week 2 Day 3
Bench
65 x 8
77 x 6, 6
90 x 5, 5
97 x 4, 4
102 x 3, 3, 3
Chins
bw 84.5 x 9, 9, 9
[youtube]cOEb5XD-th8[/youtube]
Week 2 Day 4
Squat
142 x 10
137 x 10 sets of 3 w/ 60 secs. between sets
Snatch grip DL
142 x 8, 8, 8
F*kin cooked. Felt a little sick after squats, that's only happened once before in 4+ years of lifting.
Wide stance sgdl feels like it uses a lot more quads than medium stance. Think I'll stick with med. stance. Videoed 3 different movements--conventional, WSSGDL, and MSSGDL--to compare range of motion and back angle. Still experimenting with this lift.
Edit: Had my wife measure the different ranges of motion. Def. sticking with MSSGDL.
WSSGDL
57 cm bar travel
MSSGDL
62 cm
Conv stance DL
53 cm
[youtube]7BxOowH_0Ww[/youtube]
[youtube]wWjrzUkdVPE[/youtube]
Week 2 Day 5
Bench T&G
102 x 10 (amrap)
Chins
bw 85.5 x 8, 8, 8
[youtube]7u78M4sLm1o[/youtube]
Week 3 Day 1
Bench
112 x 3, 3, 3, 3
97 x 8, 8, 7, 1
Chins
bw 86.4 x fat f*ck 9, 10, 6
BB Curls
27 x 10, 10, 10
Did the 97 sets as T&G except the last one did comp. pause, and failed the 8th rep.
[youtube]Lz2lqT3xSRc[/youtube]
[youtube]rmvpoW2JDTg[/youtube]
Week 3 Day 2
Squat
152 x 6, 5, 5
DL
170 x 6, 6
DL felt great, second set was probably RPE 8. Squat felt harder than I had hoped but it is what it is.
[youtube]2QmnAdKRuf4[/youtube]
[youtube]KZ1WMWIgfGM[/youtube]
Week 3 Day 3
Bench T&G
65 x 8
77 x 6, 6
92 x 5, 5
105 x 3, 3
Bench
117 x 1, 1
[youtube]d8qmKWeDVHw[/youtube]
Week 3 Day 4
Squat
155 x 6
MSSGDL
145 x 8
[youtube]_nsRamKcZMI[/youtube]
[youtube]mu4EXkR_KSA[/youtube]
Week 3 Day 5
Bench T&G
105 x 10 (amrap)
Chins
bw 86.1 x 9, 8, 8
Goal was 9 reps on bench, cool.
[youtube]la2L_1hwTmc[/youtube]
Week 4 Day 1
Squat
155 x 3
157 x 3
160 x 3
MSSGDL
140 x 6, 6
Didn't push DL, save my juice for Thursday's heavy doubles.
[youtube]qyAx7mf7uFw[/youtube]
[youtube]dhAUwxnAHeI[/youtube]
Week 4 Day 2
Bench
107 x 2, 2, 2
Bench T&G
100 x 5, 5, 5
Chins
bw 85.3 x 9, 9, 9
[youtube]Q1jhokvEKf0[/youtube]
Week 4 Day 3
Squat
160 x 3
167 x 1
DL
177 x 3
185 x 2
More in the tank on DL. Wasn't the case with squat.
[youtube]YEq4e2-G0bM[/youtube]
[youtube]FFayizVMMrg[/youtube]
Nice consistency (Thread dating from 2018)
Also miring that strength and form very solid looking!
Keep it up man, will jump in to see how you keep progressing. Might actually learn a thing or 2 while following you
[QUOTE=DmitriKalashnkv;1611334601]Nice consistency (Thread dating from 2018)
Also miring that strength and form very solid looking!
Keep it up man, will jump in to see how you keep progressing. Might actually learn a thing or 2 while following you[/QUOTE]
Cheers man. I always use vids to check
and compare form.
Week 4 Day 4
Bench T&G
67 x 5
80 x 4
92 x 3
100 x 3, 3
Bench
107 x 2, 2
Chins
bw 85.7 x 9, 8, 6
[youtube]0oJEg69Usak[/youtube]
Week 4 Day 5
Bench T&G
112 x 6
Chins
bw 86.4 x 8, 8, 6
Wanted 8 on bench but 6 is fine. E1RM now is 136. Maybe I'll test a 1RM next week or maybe I'll go for 2-4 reps and estimate again for the next cycle.
[youtube]GIrThbGUAtQ[/youtube]
New program: Calgary 8 Week again. It was my plan anyway when I finished the last cycle a month ago. Thought about doing some Frankenprogram with Nuckols bench, Nuckols squat, and Candito deadlift from the C6W. That would probably work ok, but never mind. Suffolk started asking about the Calgary and that pulled the trigger for this cycle.
Week 1 Day 1
Squat
140 x 3, 3, 3
120 x 5, 5
Bench
110 x 3, 3, 3
105 x 3
90 x 5, 5
Chins
bw 86.3 x 9, 9, 6
Bench felt heavy in the third set of 110 so I dropped it. Squat felt good, going for a wider stance now and instantly it feels stronger. I've had problems pitching forward and a wider stance could fix that, we'll see.
[youtube]t1WGgyNVbFs[/youtube]
[youtube]vPGRk47GtwM[/youtube]
Week 1 Day 2
DL
160 x 3, 3, 3
135 x 5, 5
Bench 2ct pause
100 x 4, 4, 4
Squat
115 x 5, 5
Side plank
2 x 30 sec. each side
Wider stance squat feels so much better, stable down into the hole and up. I used to squat a bit wide, but slowly narrowed it for no good reason. Funny how tiny changes creep up on you.
[youtube]LeyLny_2E1U[/youtube]
[youtube]hjP74mNMZCA[/youtube]
[youtube]nOrz839-x10[/youtube]
Week 1 Day 3
Pause squat
140 x 4, 4, 4, 4
Bench
90 x 5, 5, 5, 5, 5, 5
Bench feet up
95 x 5
97 x 5
100 x 5 @10rpe
95 x 5
DL
130 x 5, 5
Pause squats feel pretty d*mn good. Trying hook grip on DL, having to switch to mixed grip mid-set as I get used to it. No chalk yet so the biggest issue is my fingers start slipping.
[youtube]fDd7feRDqgU[/youtube]
[youtube]nRekDgLq2Gg[/youtube]
[youtube]ywTqMiJxn04[/youtube]
Week 1 Day 4
Pause DL
150 x 4, 4
155 x 4, 4
Bench T&G
110 x 6
105 x 6
102 x 6
Spoto
85 x 8
90 x 8
92 x 8
95 x 8
Chins
bw 85.8 x 8, 8, 6
95kg Spoto, up 15kg from last cycle.
[youtube]ucOUFGMADeo[/youtube]
[youtube]gYS2vi8HEro[/youtube]
[youtube]RY0veS2rGZE[/youtube]
Week 2 Day 1
Squat
145 x 3, 3, 3, 3
125 x 5, 5
Bench
105 x 3, 3, 3, 3, 3
90 x 5, 5, 5
Chins
bw 86.0 x 9, 9, 7
[youtube]WliqJXtYklQ[/youtube]
[youtube]aq4qJYcPhZo[/youtube]