My search for strength: candito's Linear Program

[orion792]

Today:

BB flat bench: 6x90kg, x5, x4
Chin up: 6x15.5kg
BB incline bench: 10x65kgx3
DB row: 6x44kgx3
DB row: 10x34kgx2
Hammer curl: 10x18kgx2, x8 PR

Retrying these weights as I migrate to my new schedule...****ed up my bar path on my last flat bench set,failed the 5th rep.

[CWGame]

PR, PR , PR , PR , PR , PR that's all I'm seeing dude, THEM GAINZZZZZ

[orion792]

PR, PR , PR , PR , PR , PR that's all I'm seeing dude, THEM GAINZZZZZ

Thanks for the motivation brah

[orion792]

Today:

Squat: 8x98kgx5 PR
BB shoulder press: 4x63kg, x5
Pause dl: 4x100kgx3 PR
S.l. dl: 10x76kgx2
BB shrug: 10x90kgx3
Lateral raise: 12x12kgx3 b] PR[/b]
Calf raise: 15x130kgx3

Good form on every exercise except shrugs,will drop the weight a bit as I'm flexing my elbows a bit too much. Also tried a more upright seat for shoulder press but didn't like it,will go back to my previous angle.

[orion792]

Today:

BB flat bench: 8x83kgx2, x7, x7 PR
DB row: 8x39kgx4 PR
Chin up: 8x4.5kgx4 PR
BB incline bench: 10x65kgx3
BB Front raise: 10x20kgx3 PR
Hammer curl: 10x18kg, x8,x6

Good training session...adding some front raises to my upper body hypertrophy day. Moving on to 66kg on the incline.

[orion792]

Today:

Squat: 6x113kgx3 PR
BB shoulder press: 6x66kg PR
Deadlift: 6x128kg, x7 PR
S.l. dl: 10x78kgx2 PR
BB shrug: 10x85kgx3
Lateral raise: 10x13kgx3 PR
Calf raise: 15x115kgx3

So from today I no longer use straps. They're damaging my wrists a bit,so now all my deadlifts,shrugs etc are with no straps. Also,I'm changing the way I calf raise. Now I hold a barbell in my back as if I'm squatting,and do my calf raises that way (holding 57kg DB's with no straps is not something I want to do,specially for long sets of 15)...
Great PR's. Squats felt heavy,deadlifts felt light. PR on shoulders!!!nice session,took very long because I had to take a dump during my squats warm up. Also did 7 reps on my second set of dl's...lost count so went for one more,just in case. Went up easy still. And finally reset shrugs a little,as I was flexing my elbows a bit too much.

[Rileh]

3 plate squat soon brah!

[orion792]

3 plate squat soon brah!

Soon! but I'm more hyper about pulling heavy weights...nothing more impressive than saying that you can lift 180kg+

[orion792]

Today:

BB flat bench: 5x90kgx3 PR??
DB row: 6x45kgx2, x5 PR
Chin up: 5x16kg PR
BB incline bench: 10x66kgx3 PR
DB row: 10x35kgx2 PR
Hammer curl: 10x19kg, x8, x7 PR

Not counting the last rep of 45kg db rows and weighted chin ups. Got the reps,but they weren't perfect so I'm not counting them...Managed the same ammount of reps on flat bench,3x5 instead of 6,5,4 of last saturday..will count it as a new 3x5 PR I guess.

[orion792]

Today:

Squat: 8x101kgx5 PR
Calf raise: 15x115kgx4 PR
BB shoulder press: 6x63kg
Pause dl: 4x101kgx3 PR
Lateral raise: 12x13kgx2, x8
S.l. dl: 10x78kgx2
BB shrug: 10x85kgx3

4 sets of calf raises from now on,will probably add a third day for calves. Failed the 7th rep of shoulder press...other than that good session.

[orion792]

Today:

BB flat bench: 8x83kgx2, x7, x7
DB row: 8x40kgx4 PR
Chin up: 8x5kgx,x7,x5 PR
BB incline bench: 10x66kg, x9, x8
BB Front raise: 10x20kgx3
Hammer curl: 10x18kg, x8,x8 PR

Felt really weak on chin ups...skipped last set. Also did some pushups, 14x5kg.

[orion792]

Today I stretched my knees with some deep front squats,and then proceeded to practice my box jump. Managed a 101cm jump,which is a 5cm PR from my last jumping 1 month ago. I'll make sure to practice my jumps more often so that it goes up quicker.

[orion792]

Today (legs/shoulders,heavy day):

Squat: 6x115kgx3 PR
Calf raise: 15x118kgx4 PR
BB shoulder press: 5x68kg PR
Deadlift: 6x131kgx2 PR
S.l. dl: 10x80kgx2 PR
Lateral raise: 10x13kgx2, x8

Squats felt very heavy,had some form breakdown (forward lean,no rounding). Also a tiny bit of upper back rounding during deadlifts. Hope I get 6 reps on the shoulder press for next week. No shrugs for today.

[orion792]

Today (upper body, heavy day):

BB flat bench: 6x90kg, x5, x5 PR
DB row: 6x45kgx3 PR
Chin up: 6x16kg PR
BB incline bench: 10x66kgx3
DB row: 10x36kgx2 PR
Hammer curl: 10x19kg, x8, x8

Still stuck on 90kg bench..

[orion792]

Today (lower body,control):

Pause squat: 4x80kgx6 PR
Calf raise: 15x118kgx4
BB shoulder press: 6x63kg
Lateral raise: 10x13kgx3
BB shrug: 10x85kgx3

Supersetted shrugs with 15x10kg upright rows.

From today I will do pause squats instead of regular squats (on my "hypertrophy" day). Also,not pausing for 2 seconds anymore on pause deadlifts,pausing for 1 second on both pause deadlifts and pause squat (and pause spoto press). I will also transfer into the control template for my upper body "hypertrophy" day. . I was thinking about transfering into the control template after my first year,but I belive going into the paused lifts now will help me improve my form,and therefore my strength.

Also,skipped deadlifts today as something around my right lat was bothering me.

[orion792]

Today upper body,control):

Spoto press: 4x65kgx6 PR
Paused DB row: 4x34kgx6 PR
Chin up: 8x5kgx3 PR
BB incline bench: 10x66kgx3
BB Front raise: 10x20kgx3
Hammer curl: 10x19kgx3

Before doing the isolation,did 3 bench singles: 90kg,95kg and 100kg. All pretty easy.
First time doing spoto press and pause db row,I pause the spoto press for a full second,same with the rows. Pretty much transfered over to strength/control,except I have a bit more chin up volume.
Also did some weighted crunches,most of the time I do some sort of ab** work but I forget to update it here.

[orion792]

Today (legs/shoulders,heavy day):

Squat: 4x116kg, x3, x4 PR
Calf raise: 15x120kgx4 PR
BB shoulder press: 5x68kg
Lateral raise: 10x13kgx3

I was not ready for this workout,I was mentally weak. Squats felt way too hard,even though they didn't look too bad in video. I quit too soon and racked the bar when I had more in the tank (mentally I thought I didn't).
Didn't deadlift as my back was bothering me still,I won't squat or deadlift for 1-2 weeks untill it feels healed.
Added some lunges as I still want to train my legs without straining my back. Will probably row lighter weights or not row at all,same with chin ups.

[orion792]

Today (upper body, heavy day):

BB flat bench: 5x90k, x5, x4
BB incline bench: 9x68kgx3
Hammer curl: 10x19kgx3
BB Front raise: 10x20kgx3

So today I tried a wider grip on the bench. The speed of the reps was there,but I just couldn't get many reps. Went back to my normal grip on the last set and it felt pretty bad,I'll stay with a wider grip for now and see how it works for me. Also I will deload my next 2 days,and then the whole next week. Hopefully my back will feel good by then.
Also did some bodybuilding stuff like very slow concentrics in the flat bench,sets of 12 on curls,slow reps (db bench),close grip bench,etc.

[orion792]

The deload begins:


Paused atg squat 3': 4x45kgx2
Paused atg front squat 3': 4x45kgx2
Calf raise: 20x45kgx4
BB shoulder press: 6x30kgx3
Lateral raise: 12x5kgx3

Some box jumps and rear delt rows also...front squats felt better than back squats.

[orion792]

Second deload day (tuesday)

BB flat bench: 8x55kgx4
rear delt row: 12x5kgx4
db row: 8x16kgx4
BB incline bench: 10x30kgx4
Hammer curl: 12x15kgx4
bb front raise: 10x15kgx4

[orion792]

Third deload day

Squat: 10x80kgx3
Calf raise: 20x80kgx4
DB shoulder press: 10x21kgx2
Deadlift: 10x55kg
Lateral raise: 12x7kgx4
DB lunge: 10x21kg

[orion792]

so my back is ****ed up. i will have to change my workout routine for a while,I probably won't update this untill I can go back to my regular training.

[orion792]

So in these days I have been doing some hypertrophy work mostly,avoiding deadlifts and squats. My back is feeling good so I will start to bench,but still squat/deadlift/row very light. I will be running a smolov jr cycle for bench,and pretty much do canditos linear for legs,with some accesories thrown in.

Today:

BB flat bench: 6x70kgx6
DB row: 8x30kgx4
BW Chin up: 8,6
Spoto press: 6x65kgx2
BB front raise: 10x15kgx2
DB curl: 12x15kg, x10, x10

Some weighted crunches

[Rileh]

hopefully that back doesnt get hurt again. injuries are the worst, have had elbow problems for the past like 2 months :/

keep making progress brah

[orion792]

hopefully that back doesnt get hurt again. injuries are the worst, have had elbow problems for the past like 2 months :/

keep making progress brah

yeah they're a pain in the ass...thanks bro. I'll try to take it easy for a week or 2 more before I actually squat and deadlift..

[orion792]

Today:

BB flat bench: 5x75kgx7
BB curl: 8x35kgx3 last set superset 8x25kg superset 8x15kg
Lateral raise: 10x11kgx3

Second day of smolov jr,easy bench. Horrible burn on those curl supersets...

[orion792]

Today:

Squat: 6x100kgx3
Calf raise: 20x95kgx4
Deadlift: 6x105kgx2
S.l. dl: 10x55kgx2

Slowly going back to squatting and deadlifting...

[orion792]

Yesterday (wednesday):

BB flat bench: 4x80kgx8

4x8 on smolov jr. Easy sets.

[orion792]

Today:

BB row: 6x70kgx3
Chin up: 8x5kgx2, x6
Hammer curl: 8x19kgx3

Some weighted crunches and weighted planks

[orion792]

Today:

BB flat bench: 3x85kgx10
pause squat: 4x80kgx6
calf raise: 20x105kgx4
pause dl: 4x85kgx3
bb front raise: 10x20kgx2
lateral raise: 10x11kgx2

10x3 on somlov jr,took 1 day of rest between the 3rd and 4th day. good reps,will start next week's cycle on monday or maybe sunday.