My search for strength: candito's Linear Program

[orion792]

29.1.17
c3w1d5

bp:
6x85 (mr)
db row:
6x38
8x34
10x30x2
bp:
8x65
10x60
12x55x2
chin up
6x5
8xbw
6xbw
incline push up:
15
12
10
1 day delay on this one.
bw:93kg

[orion792]

31.1.17
c3w2d1

Squat (belt):
10x112 (mr10)
3x115x5 could not follow the 1 minute rest rule this time
deficit deadlift (belt):
8x110x3

This session was way too brutal,had to rest for 20 minutes before even starting the deficit deadlifts...not sure why it felt so hard.
I've also been adding some side planks to my lower body day warm ups and I feel those make me a lot more stable under the bar

[orion792]

1.2.17
c3w2d2

bp:
6x85 failed the 7th
8x80
9x75
9x75 with a close grip,much easier
db row:
8x35x2
10x30
bp:
10x60
8x65
6x70
chin up
6x7.5
8x2.5
db curl:
12x11x3
chest fly:
10x7x3
rear delt fly:
10x7x3

so I wasd thinking about the fact that my close grip is stronger than my wide grip,so why have cgbp as an accesory if that's already my strong point?I will bench again with a closer grip and do wider grip for the accesory.
gym weight:95kg

[orion792]

3.2.17
c3w2d3

Squat (belt):
9x115 (mr10) happy with this set,could have got a 10th rep but called it at 9
3x110x8 1 minute rest after first set,then 2 and a half minutes of rest average.
deficit deadlift (belt):
8x110x3

knees feeling pretty beat up. Going to start icing them see if they feel any better

[orion792]

4.2.17
c3w2d4

bp:
7x85 (6-8)
8x80
10x75
db row:
8x35x2
10x30
wide grip bp:
10x60
8x65
6x70
chin up
6x7.5x3
db curl:
12x11x2
18x11
chest fly:
10x7x3
rear delt fly:
10x5
10x7x2

Also did some "shoulder rolls" with a little weight,3 sets of 12. Will probably do them as a warm up from now on,my scapula/traps feel a lot more relaxed after those.
gym weight:95kg. Up a little these last 2 sessions,probably because i've bumped my carbs a bit for this week.

[orion792]

6.2.17
c3w2d5

bp:
8x80 (mr)
chin up
6x7
4x10
2x15
2x20 new 2rm
wide grip bp:
10x60
8x65
6x70
no db rows today. chin ups were feeling pretty easy so went up in weight.
bw:95.7kg

[orion792]

7.2.17
c3w3d1

Squat (belt):
5x122 (4-6 on 3 sets) 2kg PR on my 5rm. Wanted 5 on all sets,but very happy with technique. Knee pain present during working sets...
4x122x2
deadlift (belt):
5x152 (3-6 on both sets) 5kg PR on previous 5rm
4x152
calf raise:
30x92
side Plank:
10 second plank - 10 sec rest 10 second plank - 10 sec restx2 (left side)
10 second plank x2 (right side) more work on my left side as it is weaker
Also doing some glute bridges with a band several days a week. Trying to strengthen my hip external rotation and hip adduction

[orion792]

9.2.17
c3w3d2

bp:
5x87x3 (4-6 reps). Form/setup felt better than ever. smooth reps.
chin up
6x10x2 chin ups progressing nicely
5x10
wide grip bp:
6x72x3
db row:
6x40x3

gym weight:96.2kg

[orion792]

11.2.17

Squat (belt):
5x125 (4-6) +3kg on 5rm
deficit deadlift (belt):
8x112
calf raise:
30x92

+ some banded glute work

[orion792]

12.2.17
c3w3d4

bp:
5x90x3 (4-6) felt pretty solid
chin up
6x12x2
pull up:4x12
wide grip bp:
6x73x3
db row:
6x40x3

gym weight:94.3kg

[orion792]

14.2.17
c3w4d1

Squat (belt):
3x125 widened my stance a bit,trying to take some pressure off my knees. Felt pretty strong,but still got knee pain.
3x127
3x130 +3kg on 3rm
deficit deadlift (belt):
6x120x2
calf raise:
30x95 pretty close to failure
20x95
side Plank:
10" plank-10" rest x2 left side
10" plank x2 right side

[orion792]

15.2.17
c3w4d2

bp:
3x92
3x87
3x85
3x82x2 added these in for some extra work
chin up
8x5x2
db row:
6x40
8x36
db curl:
12x12x3

gym weight:94.8kg

[orion792]

17.2.17
c3w4d3

Squat (belt):
3x130
2x135 +8kg on 2rm
deadlift (belt):
3x160
2x167 +7kg on 2rm
calf raise:
30x95
20x95

+some banded glute work and some side planks
squatted in flat shoes today. Felt good,but right knee hurts...specially after the second set. Still a nice pr,and good technique. Also some upper back rounding in my second set of dl's.

[orion792]

20.2.17
c3w4d4

bp:
2x100 missgrooved the 2nd rep
4x92 easy,had more in the tank
3x90
3x85 added last 2 sets for technique work
3x82
chin up
8x4x2
10xbw I think this is a pr at 96kg bw
wide grip bp:
8x72x2
db row:
6x40
8x36
10x31x2
db curl:
12x12x3
chest fly:
10x7
10x9x2
rear delt fly:
10x5
12x5x2

bench went pretty well. missgrooved a couple reps,but felt pretty solid.
gym weight:96kg

[orion792]

22.2.17
c3w5d1

Squat (belt):
3x137 +7kg on 3rm
deadlift (belt):
4x117
4x122
2x127
calf raise:
30x95
25x95

+ side planks and banded glute work
new estimated 1rm for squat: 145kg
squat gains made since starting candito's 6 week: 15kg + technique gains

[orion792]

24.2.17
c3w5d2

bp:
2x102 +2kg on 2rm
chin up
6x15x2 I'm calling this a pr
7x5
push up:
20xbwx4
db curl:
12x12
20x12

+ scapular retraction exercises (ytli)
failed the 3rd rep on bench. Didn't really missgroove,I just wasn't strong enough. Very small progress on the bench,still can't surpass my 110kg pr that I set so long ago,kind of depressing...new 1rm for next cycle:105kg
bw:94.6kg

[orion792]

27.2.17
c3w5d3

deadlift (belt):
3x170 +5kg on 3rm
calf raise:
30x95
20x95

rounded upper back a bit since the first rep. Still,solid/easy lockouts.
new estimated 1rm:180kg
will probably take some time off due to real life stuff.

[orion792]

Today started my fourth cycle of c6w. Will not update this anymore,I have created a new log over the powerlifting/strongman forum:
http://forum.bodybuilding.com/showth...post1486170391