My search for strength: candito's Linear Program

[orion792]

bb flat bench: 6x81kgx3PR
chin up: 6x11kgPR
bb incline bench: 10x60kgx2, 8PR
db row: 6x38kgx3PR
db row: 10x30kgx2 PR
hammer curl: 10x16kgx2, 8PR

pr's all over the place. finally hit 6x81x3 on flat bench!good day.

[orion792]

yesterday (thursday)

squat 8x83kgx5 PR
bb shoulder press: 8x55kg
bb shrug: 10x63kgx3
pause dl 2': 4x75kgx4 PR

Cut it a bit short...squats were somewhat challenging

[orion792]

Today

bb flat bench 8x75kgx4 PR
chin up 8x2kgx4 PR
bb incline chest 10x60kgx3 PR
db row 4 8x33kgx4 PR
hammer curl 10x16kgx2, 8

"pump set"
bb flat bench 18x55kg PR

good day,many pr's as expected.

[orion792]

today

squat: 6x90kgx3 PR

easy squats. will do the rest of my workout later.

[orion792]

Monday (continued)

deadlift(belted): 6x110kgx3 PR
bb shoulder press: 6x61kg
bb shrug: 10x68kgx3 PR
db shoulder press 10x26kg
lateral raise: 10x11kgx3

did this at 1am so cut it short. will use a belt for dl's from now on. my form was much better with it and I feel I can keep increasing 5kg per week with a belt.

[orion792]

Today

bb flat bench 6x83kgx3 PR
chin up 6x11.5kg PR
bb incline chest 10x60kgx3
db row 6x39kgx3 PR
bb row 10x55kgx2
hammer curl 10x16kgx3 PR
calf raise 15x120kgx3

Great day,finally 6x83kgx3 on bench. Will start doing bb rows instead of db on tuesdays on my 2 sets of 10. Also did my calf work from yesterday.

[orion792]

how's that? pm me if you need anything else.




ps: journal reps!

thank you very much,it's perfect

Today:
squat: 8x85kgx5 PR
bb shoulder press: 8x55kg
pause dl 2':4x80kgx4 PR
db shoulder press: 10x26kg
bb shrug: 10x68kgx3
lateral raise: 10x11kgx3
calf raise: 15x120kgx3

Squats got easier as the sets progressed..Good session.

[orion792]

Today:

bb flat bench 8x76kgx4 PR
chin up 8x2.5kgx4 PR PR
db row 8x34kgx4 PR PR
bb shoulder press: 16x45kg PR

Will max on flat bench on sunday,so cut my accesories short. Didn't curl as my left hand was hurting too much.

[EGN123]

Fuark how do you mange to hit bench PRs the day after doing shoulders?

[orion792]

Fuark how do you mange to hit bench PRs the day after doing shoulders?

Only 2 sets of shoulders the day before so I'm not fatigued at all

[EGN123]

Only 2 sets of shoulders the day before so I'm not fatigued at all

I'll admit I didn't read through your setup properly, in to see your progress as I'm restarting this program when my glute is healed, strength/control though

[orion792]

I'll admit I didn't read through your setup properly, in to see your progress as I'm restarting this program when my glute is healed, strength/control though

repsxweightxsets
You'll be making all kinds of gains,You can see my lifts when I started the program on page one,all have gone up. I personally chose the hypertrophy version because of the extra volume. I may switch to the control version soon and tweak up my accesory exercises a little bit,as I've been doing this program for almost 4 months now.

[Achieving]

Your log is PR central. Miron.

[orion792]

Your log is PR central. Miron.

Thank you,I wish these PR's had some carry over to my 1rm... today I went for a bench PR and only hit 100kg,I was expecting at the very least 105kg...and it doesn't even make sense after my last week's benching sessions...I guess I was just tired?

[orion792]

Today:

Squat: 6x95kgx3 PR
BB shoulder press: 6x63kg PR!!!
deadlift 6x115kgx2 PR
DB shoulder press: 10x27kg PR!!!
BB shrug: 10x73kgx3 PR
lateral raise: 10x11kgx3

Feeling some discomfort/slight pain in my tailbone area,even though my lower back doesn't round...will probably use a belt on squats too starting next thursday/monday.
PR's in shoulders!!!!!finally.

[EGN123]

Today:

Squat: 6x95kgx3 PR
BB shoulder press: 6x63kg PR!!!
deadlift 6x115kgx2 PR
DB shoulder press: 10x27kg PR!!!
BB shrug: 10x73kgx3 PR
lateral raise: 10x11kgx3

Feeling some discomfort/slight pain in my tailbone area,even though my lower back doesn't round...will probably use a belt on squats too starting next thursday/monday.
PR's in shoulders!!!!!finally.

Never a lack of PR's in here, good job srs

[orion792]

Thank you

[orion792]

Today:

BB flat bench: 6x85kgx3 PR!!!
DB row: 6x40kgx3 PR
Chin up: 6x12kg PR
BB incline bench: 10x63kgx2, 8 PR
BB row: 10x58kgx2 PR
Hammer curl: 10x17kgx2, 8 PR

PR!!! on flat bench!!very happy. Will increase my weighted chin up by 1kg for next week instead of the usual 0.5kg. Good session.
Also did some planks...will start doing some ab work fom now on,and some "foam rolling" with my barbell.

[haroldhamersma]

Today:

BB flat bench: 6x85kgx3 PR!!!
DB row: 6x40kgx3 PR
Chin up: 6x12kg PR
BB incline bench: 10x63kgx2, 8 PR
BB row: 10x58kgx2 PR
Hammer curl: 10x17kgx2, 8 PR

PR!!! on flat bench!!very happy. Will increase my weighted chin up by 1kg for next week instead of the usual 0.5kg. Good session.
Also did some planks...will start doing some ab work fom now on,and some "foam rolling" with my barbell.

Not to be a dick or anything, but your back seems pretty weak compared to your front.

[orion792]

Not to be a dick or anything, but your back seems pretty weak compared to your front.

You aren't a dick lol. Do you think so?My dumbbell rows have been progressing almost every week as opposed to my pressing movements. My bb row is kind of low as I just reincorporated it into my routine. Do you think my dumbbell rows are weak though?or were you talking about my chin ups?

[orion792]

Today:

Squat: 8x88kgx5 PR
BB shoulder press: 8x56kg
Pause dl: 4x85kgx4 PR
BB shrug: 10x73kgx3
DB shoulder press: 10x27kg
Lateral raise: 10x11kgx3
Calf raise: 15x120kgx3
Ab wheel

Showing you guys the last set of my pause dl. I just realized I'm not pausing long enough (2 seconds). I'm using soccer shin guards so I don't get my shins all messed up.

[j0hn117]

Today:

Squat: 8x88kgx5 PR
BB shoulder press: 8x56kg
Pause dl: 4x85kgx4 PR
BB shrug: 10x73kgx3
DB shoulder press: 10x27kg
Lateral raise: 10x11kgx3
Calf raise: 15x120kgx3
Ab wheel

Showing you guys the last set of my pause dl. I just realized I'm not pausing long enough (2 seconds). I'm using soccer shin guards so I don't get my shins all messed up.

Always imagine you as the "Ilya Ilyin guy" .. now i know

[orion792]

Today:

BB flat bench:
8x78kgx3, 7x78kg PR
15x55kg ("pump" set at the end)

Chin up:
8x3kgx4 PR

BB incline bench:
10x63kgx2, 9x63kg PR

DB row:
8x35kgx4 PR

Hammer curl:
10x17kgx2
8k17kg

Pain in my hands...good session.

I'll take that as a compliment j0hn

[orion792]

Updating with a back pic...8 months of lifting so far,4 months of following a propper program:

[j0hn117]

Updating with a back pic...8 months of lifting so far,4 months of following a propper program:

Miron triceps + lats
Lookin thick, solid, tight (no homo)

[orion792]

Miron triceps + lats
Lookin thick, solid, tight (no homo)

Thanks man,appreciate it. I wish the image wasn't so big,it kinda looks "spread out"...

[orion792]

So today my goal was to do calves since I didn't work them monday,and also work on my technique on squat and deadlift. Squats felt great,worked up to a single with 115kg and it was easy. After this I started deadlifting,and worked up to a couple singles of 115kg again. My tailbone felt great while pulling,and I also pulled without a belt, and with my hips a bit higher. I belive I don't need a belt yet,and I thought I needed one because my technique had a couple of small flaws. I'll try pulling without one this monday and see how it goes.

Calf raise: 15x120kgx3

Also worked some ab wheel and some "foam rolling" with my bar.

Pulled without a shirt because I wanted a good look of my back:



edit:WTF happened to my back pic a few posts up,lol.

[CWGame]

Great progress man!

[orion792]

Great progress man!

Thanks man

[Achieving]

Damn can't believe you're actually a truck!