My search for strength: candito's Linear Program

[orion792]

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

Lol I'm not sure what happened...here's a nicer one. Only upper back pump no lower back worked that day
edit:4th page!

[orion792]

Today:

Squat: 6x100kgx3 PR!
BB shoulder press: 5x65kg PR!
Deadlift: 5x120kgx2 PR!
DB shoulder press: 9x28kg PR!
Stiff legged deadlift: 10x65kgx2 PR!
BB shrug: 10x78kgx3 PR!
Side lateral: 10x11kgx3
Calf raise: 15x122kgx3 PR!

Deadlifts felt heavy ass ****...could have managed 6 in the first set but didn't want to risk rounding, and 5th rep of the second set was slow so I stopped there. Aded s.l. dl for some extra hamstring work...as my quads appear to be too strong for my hamstrings. Tired A.F. after this session.

[orion792]

Today:

BB flat bench: 5x86kgx2, 4x86kg PR
Chin up: 6x13kg PR
BB incline bench: 10x63kgx2, 9x63kg
DB row: 6x41kgx3 PR
BB row: 10x60kgx2 PR
Hammer curl: 10x17kgx2, 9x17kg PR

****ty flat bench...PR but still mediocre. Failed the 10th rep on the last set of incline...pissed off. 3rd week benching this stupid ass weight. mad.

[orion792]

Today:
Squat: 8x90kgx5 PR
BB shoulder press: 8x58kg PR
Pause dl: 4x90kgx4 PR
S.l. dl: 10x65kgx2
BB shrug: 10x78kgx3
Lateral raise: 10x11kgx3
Calf raise: 15x122kgx3

PR on shoulders . Dropped the DB shoulder press for now,I feel my triceps aren't recovering enough for my chest days.
Uploading my last set of squats...good training session.

[orion792]

Today:

BB flat bench: 8x78kgx4 PR
Chin up: 8x3.5kgx4 PR
BB incline bench: 10x63kgx2, 8x63kg
DB row: 8x36kgx4 PR
Hammer curl: 10x17kg, 9x17kg, 8x17kg
Nice PR's,good session. May upload a bench set a bit later.

[j0hn117]

Those squats are definitely high for me. It's harder to hit depth if you push your knees forward (more upright back) but you sit back and don't hit depth - you really ought to.
Other than that they looked good! keep it up mayne

[orion792]

Those squats are definitely high for me. It's harder to hit depth if you push your knees forward (more upright back) but you sit back and don't hit depth - you really ought to.
Other than that they looked good! keep it up mayne

Yeah,I only squat to parallel now. It's much easier for me to be consistent with my form,plus my knees don't bother me anymore. Also it's hard to squat low with long ass femurs and bad mobility...but it's all good I'm progressing nicely since I started squatting this way.

Here's my first bench set:

[orion792]

So today wasn't a training day,I was planning to practice my box jump only. Warmed up with squats,and did some front squats as deep as I could just to stretch my knees a little. They felt good and since I was feeling good I worked up to a 95kg single. It was a 15kg PR. Form was sloppy but there was no rounding and it looked like a good lift. Also hit a 96cm box jump,I will start to practice them more often. Video :

[orion792]

Today:

Squat: 6x105kgx3 PR
BB shoulder press: 5x65kg
Deadlift: 6x120kgx2 PR
S.l. dl: 10x70kgx2
BB shrug: 10x83kgx3 PR
Lateral raise: 12x11kgx3 PR
Calf raise: 15x125kgx3 PR

Squats were ok,kind of tough,deadlifts were pretty hard...no rounding in lower back but a tiny bit in upper back.

[orion792]

Today:

BB flat bench: 6x86kgx3 PR
Chin up: 6x14kg PR
BB incline bench: 10x63kgx3 PR
DB row: 6x42kgx3 PR
BB row: 10x63kgx2 PR
Hammer curl: 10x18kg, 9x18kg, 8x18kg PR

HUGE PR's on flat bench and incline...probably won't row with a barbell anymore,I don't like how it stresses my lower back..Will probably go back to dumbbell rows or look for another back exercise.
edit:worked up to 2 paused singles (brief pauses just to have no momentum up) of 98kg last sunday,I guess it helped me because 86kg felt very very light today.

[orion792]

Today:

Squat (atg): 7x90kg, 8x85kgx4
BB shoulder press: 8x60kg PR
Pause dl: 4x905gx3 PR
S.l. dl: 10x70kgx2
BB shrug: 10x83kgx3
Lateral raise: 12x11kgx3
Calf raise: 15x125kgx3

So today instead of squatting parallel I squatted atg as low as I could. For the first set I only got 7 and then lowered the weight to 85kg. Squatting low killed my legs and hips. If my knees feel good tomorrow I feel keep squatting atg,if they hurt I will never squat low again.
Also PR on shoulders! I will post a video of my squats later.

[orion792]

Finally uploaded,my third set of squats:

[orion792]

Today:

BB flat bench: 8x80kgx4 PR
Chin up: 8x4kgx4 PR
BB incline bench: 10x63kgx3 PR
DB row: 8x37kgx4 PR
Hammer curl: 10x18kg, 7x17kg, 6x17kg
"pump"
BB shoulder press: 11x55kg

PR on both flat and incline bench...finally moving on to 65kg on incline,surprized I hit all my reps on the flat...awesome. Great form aswell,solid controlled reps. Biceps felt so weak while curling...

[orion792]

Today:

Squat: 5x112.5kg, x4, x4 PR
BB shoulder press: 6x65kg PR
Deadlift: 6x120kgx2
S.l. dl: 10x75kgx2 PR
BB shrug: 10x88kgx3 PR
Lateral raise: 10x12kgx3 PR
Calf raise: 15x128kgx3 PR

I was a retard today. first I squat and after I realize the right side has 2.5kg more than the left side,so I did 112.5kg instead of 110kg. Then, after deadlifting, I realized I used 120kg instead of 125kg. Still felt heavy as ****. Then,did 5 reps for my last warm up of shoulder press at 60kg,when I was supposed to do 1 rep only. Still managed to PR there,but what an idiot.
**** training session,mad.

[haroldhamersma]

Aye sorry, just looked at barbell rows and found them to be pretty light weight, sorry my mate hahaha. Dumbbell row seems strong ! Keep going on and good luck !

[haroldhamersma]

Today:

Squat: 5x112.5kg, x4, x4 PR
BB shoulder press: 6x65kg PR
Deadlift: 6x120kgx2
S.l. dl: 10x75kgx2 PR
BB shrug: 10x88kgx3 PR
Lateral raise: 10x12kgx3 PR
Calf raise: 15x128kgx3 PR

I was a retard today. first I squat and after I realize the right side has 2.5kg more than the left side,so I did 112.5kg instead of 110kg. Then, after deadlifting, I realized I used 120kg instead of 125kg. Still felt heavy as ****. Then,did 5 reps for my last warm up of shoulder press at 60kg,when I was supposed to do 1 rep only. Still managed to PR there,but what an idiot.
**** training session,mad.

Also have had these kind of idiotic training sessions, but one time it only helped me and I was so happy after, I was meant to squat 110kg 5x5 but accidentaly squated 115kg 5x5.
It's just in our minds sometimes that we think we can't lift heavier hahaha.

[orion792]

Also have had these kind of idiotic training sessions, but one time it only helped me and I was so happy after, I was meant to squat 110kg 5x5 but accidentaly squated 115kg 5x5.
It's just in our minds sometimes that we think we can't lift heavier hahaha.

A lot of it is mental that's for sure...

[orion792]

Today:

BB flat bench: 6x88kgx3 PR
Chin up: 6x14kg PR
BB incline bench: 10x65kgx3 PR
DB row: 6x43kgx3 PR
DB row: 10x33kgx2 PR
Hammer curl: 10x18kg, 8x18kgx2

Great day,many PR's. Last rep of the second set on flat bench was the slowest rep of my life,might uplaod later. Last set of flat bench was easy but I bounced the last rep a little bit...
edited my last set of rows was with dumbbells not a barbell. Won't row with a barbell no mo.

[orion792]

Today:

Squat: 6x110kg, 5x110kgx2 PR
Squat: 8x95kg PR
BB shoulder press: 8x61kg PR
Pause dl: 4x98kgx4 PR
BB shrug: 10x88kgx3
Lateral raise: 10x12kgx3

Decided to try 110kg on squats today,felt heavy..also added a set of 8. Will repeat weight for monday. I controlled th enegative too much on the dl so my tailbone started hurting a bit,so no stiff legged deadlifts or calf raises for today. Also PR on shoulder press!

[j0hn117]

Today:

Squat: 6x110kg, 5x110kgx2 PR
Squat: 8x95kg PR
BB shoulder press: 8x61kg PR
Pause dl: 4x98kgx4 PR
BB shrug: 10x88kgx3
Lateral raise: 10x12kgx3

Decided to try 110kg on squats today,felt heavy..also added a set of 8. Will repeat weight for monday. I controlled th enegative too much on the dl so my tailbone started hurting a bit,so no stiff legged deadlifts or calf raises for today. Also PR on shoulder press!

your log is full of pb's mayne damn haha

[orion792]

your log is full of pb's mayne damn haha

Thanks man,still pretty new to lifting so many many PR's .

[orion792]

Today:

BB flat bench: 8x81kgx4 PR
Chin up: 8x4.5kgx3, 6x4.5kg PR
BB incline bench: 10x65kg, x9, x8,
DB row: 8x38kgx4 PR
BB shoulder press: 9x55kg
Hammer curl: 10x18kg, x8,x6

Flat bench felt easy...now I'm prioritizing db rows over chin ups,so I row first,then I do my chin ups. Maybe could have got 8 reps on the last set of chin ups but form wasn't pretty so I stopped. Nice PR's as always..bench progressing like crazy. ALso failed the 10th rep on the incline bench (2nd set)...first time failing incline bench lol.

[orion792]

Yesterday (saturday) pulled 141kg for a single. Would have loved to Pr'd higher but I don't own any more weight at this time...smh. Also pr'd today (sunday) with a 103kg bench. I'm pretty sure I can do 104kg right now,but maybe not 105kg (the only jump from 103kg is 105kg for me) so left it there.

[j0hn117]

Yesterday (saturday) pulled 141kg for a single. Would have loved to Pr'd higher but I don't own any more weight at this time...smh. Also pr'd today (sunday) with a 103kg bench. I'm pretty sure I can do 104kg right now,but maybe not 105kg (the only jump from 103kg is 105kg for me) so left it there.

the fuk gym do you go to with 141kg and 103 kg? lmao
gj on the pbs!

[orion792]

the fuk gym do you go to with 141kg and 103 kg? lmao
gj on the pbs!

Thanks man I train at home. I own some 1.5kg's so I can do for example 100kg,101kg,103,105,106,108,110. So those steps.

[CWGame]

Strong progress man keep it up.

[orion792]

Strong progress man keep it up.

Thanks brah,trying my best

[orion792]

Today:

Squat: 6x110kgx3 PR
BB shoulder press: 4x66kg PR
Deadlift: 6x120kgx2
S.l. dl: 10x78kgx2 PR
BB shrug: 10x90kgx3 PR
Lateral raise: 10x12kgx3
Calf raise: 15x130kgx3 PR

Squats felt harder than they really were. Made the same mistake again and deadlifted 120kg...I don't get it...I'lll pull 125kg 2x6 on thursday no matter what. Lateral raises felt easier than usual.
Literally failed the 5th rep on shoulder press...couldn't get it up.

[orion792]

Today:

BB flat bench: 6x90kg, x5, x5 PR
Chin up: 6x15.5kg PR
BB incline bench: 10x65kgx3
DB row: 6x44kgx3 PR
DB row: 10x34kgx2 PR
Hammer curl: 10x18kg, x9, x7

Good session,not much to say. Not sure if I PR'd on hammer curls,don't really care. I'm trying to write a comment and it rhymes,
end of creative moment.

[orion792]

Today:

Squat: 6x110kgx3
BB shoulder press: 5x66kg PR
Deadlift: 6x125kgx2 PR
S.l. dl: 10x76kgx2
BB shrug: 10x90kgx3
Lateral raise: 10x12kgx3

Today I move my schedule from monday-tuesday thursday-friday to friday-saturday monday-tuesday.
Squats felt pretty damn hard...got a little bit deeper on them, but deadlifts went great. Finally did 125kg. Got one more rep in the shoulder press,failed the 6th rep. Skipped calf raises for today as my calfs were cramping a bit.