Truebmxer01 BLSS Log

[Truebmxer01]

subbed.. ive been lifting seriously for about 8 months ish

[Truebmxer01]

8/11/14 combined upper and lower strength days

Squats: 230lbs 3x6 (big rep PR felt pretty light)
Deadlifts:295lbs 2x6 (eh felt kinda heavy... did like 330 for 5 before this but form was awful decided to start lower..)
Bench: 175lbs 3x6 (competition paused)
CGBP: 140lbs 1x12 (rep pr) 1x10 1x8
OHP: 100lbs 1x6

[Truebmxer01]

8/15/14 Lower Body Control Day (since I was camping for all the other days this week I had to push my strength days together then bump the control days back 1 day)

Paused Squats: 205lbs 6x4 (felt very very easy)
Paused Deadlifts: 225 3x4.. very interesting exercise. very challenging. decided that I will do these beltless.
Barbell Lunges: 85lbs 3x8 each leg
Leg press: 90lbs 1x12 180lbs 1x12 270lb 1x3 360lb 1x12 (was feeling sick called it here a little short... planned to do three sets of 12.)

overall it was a good workout.. hopefully tomorrow will be good aswell..

[Truebmxer01]

8/16/14 Johnnie Candito Linear Program Upper Control Day

Spoto Press:165lbs 6x4
Paused Cable Rows: 140lbs 6x4
Incline Barbell Press: 150lbs 1x8
Shrugs: 155lbs 1x10
Bodyweight Chin Ups: 1x6 b4 failure 1x4 / 1x4 (suck so badly at these... had to take breaks mid set after hitting failure to reach 8 reps)

very good workout.. progressed in about every lift. loving this program.

[Truebmxer01]

8/18/14 Strength Lower Day

Squat:
235 3x6 (nailed it... very hard set... but happy with it since I could barely do 230 last week)

Deadlift:
originally was gonna do 275 for 2x6 (very fatigued after squats) but dropped it to 265 so I could preform with better form.. wasn't too hard wasn't too easy.

Leg press:
180lbs: 1x12
270lbs: 1x6
360lbs: 1x12 / 1x8

Rope Crunches:
120 3x8

leg raises:
3x12 (body weight)

Very good productive day.. seeing good progress on this program.. hopefully my bench will go up tomorrow too.

[hostelmaniac]

those are some good squats and deads man.



never a bad idea to lower the weight to work on the form more. thats for sure!

[Truebmxer01]

those are some good squats and deads man.



never a bad idea to lower the weight to work on the form more. thats for sure!

its just kinda frustrating with the deads cause I know im capable of way more.. but I cant keep form after like full exertion on squats... but I know itll end up working out.

[hostelmaniac]

its just kinda frustrating with the deads cause I know im capable of way more.. but I cant keep form after like full exertion on squats... but I know itll end up working out.

trust me. in the long run itll pay off.


i once took a month off deads because i wrecked my back doing them with poor form (not exactly sure if that was the cause, just speculation)

took the month off and restarted at like 50% of my 1RM and built back up from there. srs lol. came back way stronger with better form

you'll be set back way further if you get injured in comparison to lowering the weight just a bit. think of it that way

and thats applicable for everything, not just deads

[Truebmxer01]

trust me. in the long run itll pay off.


i once took a month off deads because i wrecked my back doing them with poor form (not exactly sure if that was the cause, just speculation)

took the month off and restarted at like 50% of my 1RM and built back up from there. srs lol. came back way stronger with better form

you'll be set back way further if you get injured in comparison to lowering the weight just a bit. think of it that way

and thats applicable for everything, not just deads

Yea that's true.. ik itll be better off if I just pay attention to form.

[hostelmaniac]

Yea that's true.. ik itll be better off if I just pay attention to form.

das it mane

[Truebmxer01]

8/19/14 Upper Body Strength Day

Bench: 180lbs 3x6 (failed on 6th rep of first set... program calls to drop back 15lbs so that's what I did after failing the second set)
165 3x6 (easy)

Pendlay Rows: 155lbs 3x6 (pretty easy)

OHP: 105 1x5 (went for a 6th but I missed it, so I dropped it to 95 and hit two more reps)

Chin-Ups: 1x6 (10lb weight)

Weighted Dips: 3sets of 8 w/ 5lbs

CGBP: 145 2x8

overall a pretty good workout even though I stalled on bench.. hopefully ill get it next time.

[hostelmaniac]

looks like a good session m7+1

[Truebmxer01]

looks like a good session m7+1

yea it was... im really liking this program... how are you liking his six week strength program?

[hostelmaniac]

yea it was... im really liking this program... how are you liking his six week strength program?

It's good dude. Pretty sure my bench has increased already. and that is good because my bench blows

[Truebmxer01]

It's good dude. Pretty sure my bench has increased already. and that is good because my bench blows

same here... my bench is so awful... ive been stuck pausing between 205-215 for like 3 months.... its driving me insane lol.. really hoping after I reset on bench like the program tells me to, that ill be able to get over this barrier ive been at for so long..

[hostelmaniac]

same here... my bench is so awful... ive been stuck pausing between 205-215 for like 3 months.... its driving me insane lol.. really hoping after I reset on bench like the program tells me to, that ill be able to get over this barrier ive been at for so long..

this is my 250 pause bench from 7 months ago... pretty sure that is my max right now lmao

[Truebmxer01]

this is my 250 pause bench from 7 months ago... pretty sure that is my max right now lmao

I still envy your 250 paused bench haha... at this rate ill be there in like a decade haha.. my bench is the only thing that is really lagging in progression.. which sucks lol

[hostelmaniac]

I still envy your 250 paused bench haha... at this rate ill be there in like a decade haha.. my bench is the only thing that is really lagging in progression.. which sucks lol

nothing to mire at all lol.

yeah same....bench blows.

brb 500+ deadlift, 410+ squat, .....................................250 bench.............



wtf

lmao. just keep hammering it. My benching feels great on canditos so stick with it! I feel confident ill hit 275 by january 1st

[Truebmxer01]

8/20/14 added workout to try out a new form

45lb 3x5
95lb 3x5
135lb 3x5
155 1x2
175 1x2
200 1x1 (paused)

decided to throw a extra bench day in to work on my form.. I watched several videos before going mostly vids by dave tate. (if you haven't already check out his "so you think you can bench" series.) I tried a new set up and although im not doing it perfectly yet, I already smoked 200lbs which is 5lbs under what I hit at my last meet.. I think this new setup will really help me push through this plateau ive been in on my bench.

[Truebmxer01]

8/21/14 Lower Control Day

Paused Squats: 210lbs 6x4 (first two were pretty rough... the other 4 were easier.. really buckled down on form and keeping my back tight & elbows forward)

Paused Deadlifts: 230lbs 3x6 (kinda had a hard time setting up.. so I decided to do a few drops sets to keep work on keeping my lower back tight)
185 7x2 these felt much better..

Leg Press: 90lbs 1x5
180lbs 1x12
320lbs 3x8

Body Weight Leg Lifts: 3x12

very hard and exhausting workout.. but it was very good and I set a few rep prs... overall I like canditos linear program.. the only thing im not really liking is the bench press programming... I might change things up a little bit when it comes to the benching workouts.. open to suggestions.. inb4 "don't change the program"

[hostelmaniac]

dont change the program










what changes were you thinking?

[Truebmxer01]

well I don't like how the program has you actually only doing the competition bench once a week.. im contemplating changing the spoto presses on the "control upper" day to the competiton bench.. same reps / sets... then adding a day with like 40% work... I feel like I would benefit much more by benching more often rather then doing all these other exercises to mimic the movement... I feel like I need to solidify my form more rather then do all these accessory lifts.

[hostelmaniac]

well I don't like how the program has you actually only doing the competition bench once a week.. im contemplating changing the spoto presses on the "control upper" day to the competiton bench.. same reps / sets... then adding a day with like 40% work... I feel like I would benefit much more by benching more often rather then doing all these other exercises to mimic the movement... I feel like I need to solidify my form more rather then do all these accessory lifts.

Maybe the program isn't right for you?


but the spoto press is a really good movement for learning control

do you have a vid of your bench?

[Truebmxer01]

Maybe the program isn't right for you?


but the spoto press is a really good movement for learning control

do you have a vid of your bench?

that's true.. I have no problem for it as an accessory.. I just don't know if I like it as the base movement for a day, for where I am right now on my bench... I love the program in literally all other aspects... Im just not sure if I like how the bench portion is set up.. I need to find a way to start progressing again on my bench.. I might have to move on from linear progression for my bench.

[hostelmaniac]

that's true.. I have no problem for it as an accessory.. I just don't know if I like it as the base movement for a day, for where I am right now on my bench... I love the program in literally all other aspects... Im just not sure if I like how the bench portion is set up.. I need to find a way to start progressing again on my bench.. I might have to move on from linear progression for my bench.

Maybe do his 6 week program?

I've been doing flat barbell bench 3x a week lol

[Truebmxer01]

Maybe do his 6 week program?

I've been doing flat barbell bench 3x a week lol

hmmmm maybe ill somehow mix the two... I think I should stay on LP for squats for sure.. and maybe a little longer for deadlifts... but I think my bench is pretty much done with LP.

[hostelmaniac]

hmmmm maybe ill somehow mix the two... I think I should stay on LP for squats for sure.. and maybe a little longer for dealifts... but I think my bench is pretty much done with LP.

PPLPPLrest would be good for you I think...

Anyway, you'll progress on any program, all that really matters is you put in the hard work.

[Truebmxer01]

PPLPPLrest would be good for you I think...

Anyway, you'll progress on any program, all that really matters is you put in the hard work.

that's true.. ill look into it

[hostelmaniac]

honestly i think you would do fine on his 6 week program tho..

[Truebmxer01]

ive been thinking about it.. its just my squat is going up really fast on this program... and just kinda wana keep gaining on it... I might do his 6 week program then just continue with the linear progression for squats or something...