J0hn117's log to former strength and beyond

[Kameronn]

Welcome back man

[j0hn117]

Welcome back man

thanks brah. lost my gains but we gon make it

[j0hn117]

Candito 6 wk
Week 2 day 4 - UB

Bench:
60 x 10
70 x 8
80 x 6
87.5 x 10
92.5 x 8
97.5 x 8
tech sucked today idk why

Weighted wide false grip pullups:
+ 6.25 x 10
+ 8.75 x 8
+ 11.25 x 6

OHP:
55 x 10
57.5 x 8
60 x 6
feels gd to get back to that plate

Seated cable row:
140 lbs x 10
160 lbs x 8
180 lbs x 8

Front raises:
12.5 x 12
12.5 x 12
12.5 x 12

[j0hn117]

Candito 6 week
Week 2 day 5 - UB

Bench:
60 x 8
70 x 6
82.5 x 6
92.5 x 12
Bit weak

Pullups:
+10 x 10
+12.5 x 8
+15 x 6

Seated cable row:
150 lbs x 10
170 lbs x 8
190 lbs x 6

OHP:
60 x 8
60 x 10 gettin there
62.5 x 6

[j0hn117]

cAndito 6 wk
week 3 day 1 - LB

F squat:
60 x 6
70 x 5
80 x 4
87.5 x 6
87.5 x 6
87.5 x 6

TBAR dead:
72.5 x 6
92.5 x 6
115 x 6
115 x 6

felt so bad today, fsquat felt like a tonne and trying the last set of tbar with weightlifting shoes on made it about 50% harder. 13th day training in a row so a rest day tomorrow will be nice.

[j0hn117]

Candito 6 wk
Wk 3 day 2 - UB

Bench:
60 x 8
80 x 6
90 x 5
102.5 x 6
102.5 x 6
102.5 x 6
Tech was way off on the 3rd set but strength is there

Pullups:
+15 x 6
+17.5 x 6
+20 x 6

OHP:
60 x 6
62.5 x 6
65 x 6

Left out cable row cus I had to get an injection

[j0hn117]

candito 6 wk
wk 3 day 3 LB

had to do it a day earlier, have to wake up to do bench tmrw morning too so will prob suck

F squat:
65 x 6
70 x 4
80 x 4
90 x 6

RDL:
60 x 8
80 x 8
100 x 8

some bike, some core

[j0hn117]

Candito 6 wek
Wk 3 day 4 - ub

bench:
60 x 8
80 x 8
95 x 5
105 x 6
105 x 6
both easy but felt a twinge in my right shoulder so not tempting fate

WG pullups:
+10 x 6
+12.5 x 6
+15 x 6
+20 x 6

NG lat pulldown:
140 lbs x 6
160 lbs x 6
200 lbs x 6 yolo

[j0hn117]

candito 6wek
wk 4 day 1 - lb

f sqat:
60 x 6
70 x 5
80 x 4
87.5 x 3
90 x 3
92.5 x 3

RDL:
60 x 8
80 x 8
100 x 6
110 x 6

some core, some bike

[j0hn117]

candit0 6 week
week 4 day 2 - ub

bench:
60 x 8
80 x 6
90 x 6
100 x 3
105 x 3
107.5 x 3
shoulder still iffy, bit worse today than before but w/e

High pullups:
x10 + 2 reg
x10
x8
+ 5 x 6

OHP:
55 x 12
55 x 10
60 x 8
65 x 6

Seated cable row:
140 lbs x 12
150 lbs x 10
160 lbs x 8

Lateral raise:
15 x 12
15 x 10
12.5 x 12

Concentration curls:
12.5 x 8
10 x 8
10 x 8

[j0hn117]

Candito 6 Wk
wk 4 day 3 - LB

front squat:
60 x 5
70 x 5
80 x 4
92.5 x 3
95 x 2
100 x 1
110 x 1
felt like it. not amazing but strength is starting to come back

Tbar dead:
72.5 x 5
92.5 x 5
112.5 x 5
122.5 x 5
not the reps asked for but easy.

some abs

edit: right adductor is irritated.. unsure if it'll be bad but hopefully good for next squat day

[j0hn117]

Candito 6 wk
wk 4 day 4 - UB

Bench:
60 x 8
80 x 6
100 x 3
105 x 3
107.5 x 4
115 x 2
not bad, not amazing.

Decreasing grip pullups(from v.wide):
+5 x 8
+10 x 8
+15 x 6
+20 x 7

OHP:
60 x 12
62.5 x 6
65 x 6
67.5 x 6
first set was good. strength definitly coming back.

NG lat pulldown:
130 lbs x 12
150 lbs x 8
170 lbs x 6 + some dropsets

facepulls:
n x 20
y x 20
z x 20

[crackbam]

Keep it up!!!!!!

[j0hn117]

Candito 6 wk
wk 5 day 1 - LB

Front squat:
60 x 5
70 x 5
80 x 4
90 x 3
97.5 x 5 - 5 was 3 ct pause
Setting input max for next cycle as 112.5. first 2 weeks are gonna suuuuck

SOme deadlifting,cleaning,RDL etc

[j0hn117]

Candito 6 wk
C1W5D2 - UB
(i stole your format fattgott )

Bench:
60 x 8
80 x 6
90 x 4
100 x 4
110 x 2
117.5 x 4
this was pretty easy. i probably had 6/7 reps in the tank.

Pullups:
x8
+10 x 8
+20 x 6
+25 x 8 *PB*
Pulling strength is starting to come along

OHP:
60 x 8
65 x 6
70 x 8
Surprised I got this many reps. Not far from my best now or 1xBW OHP which is good after only 1 cycle.

NG lat pulldown:
140 lbs x 8
160 lbs x 8
190 lbs x 6
210 lbs x 6 *PB*
Good to max out the stack. Hopefully in a few cycles I'll be able to handle this more comfortably.

Lateral raises:
15 x 12
15 x 10
15 x 8

Hammer curls:
20 x 12
20 x 10
20 x 10
Pretty weak, surprisingly. Grip was giving out.

Input maxes for next Cycle: 112.5 FSquat, 130 Bench, 150 T-bar. Taking T-bar easy, just gradually upping the weight as I work on RDL (erectors, grip, abs).
Gonna change some accessories next cycle - CG incline bench instead of OHP, some NG pull-ups, hammers.. just to keep progression steady +keep it fresh. Also needa work on stability through the core as it's a little unsteady at the top of the ohp (also why I'm alternating for CG incline).. maybe some ab-wheel, plank exercises etc.

[j0hn117]

Candito 6 wk
C1W5D3

T-bar deadlift:
72.5 x 8
92.5 x 8
112.5 x 5
132.5 x 5
132.5 x 5
top set was real heavy, sucked. can't seem to get tight or have any power when i pull. ill have to figure the tech out.

RDL:
60 x 12
80 x 12
90 x 12
100 x 12

figured i'd just cut it here and rest before the next cycle starting on monday. From experience I know ill be weak af the first week+ half

[j0hn117]

Candito 6 Week
C2W1D1

Front Squat:
60 x 4 - w/o shoes
60 x 6
70 x 6
80 x 6
90 x 6
90 x 6 - 6th paused
90 x 6 - "
90 x 6 - "
way easier than last cycle.. hopefully the MR10 sets should be ok based off of this

Clean deadlift:
60 x 6
60 x 6
80 x 6
80 x 6

T-Bar Deadlift:
72.5 x 5
112.5 x 5
122.5 x 6
122.5 x 6
Was starting to get a better idea of the form by the 2nd work set

[j0hn117]

Candito 6 Week
C2W1D2

Bench:
60 x 6
65 x 10
80 x 6
87.5 x 10
97.5 x 8
100 x 6
80 x 5
This really sucked today.. Top set was legit hard (as hard or worse than 117.5) but I expect this.

Varying grip pull-ups:
4x12

CG incline bench:
60 x 12
70 x 12
75 x 10
80 x 8

WG lat pulldown:
140 lbs x 12
150 lbs x 10
160 lbs x 8
170 lbs x 6

Reverse grip curls:
25 x 15
25 x 12
25 x 12

Ab wheel:
2 x 12
1 x 10

Due to my pinky finger being extremely abraded (skin is cracked/cut/sore/super-sensitive/flaking/dryAF and won't heal) I have to do my lifts with 3 fingers. Won't be able to do deadlifts or any dumbbell movement but hopefully i can work around (exercises for LB, Nordic curls, different selection of exercises for shoulders etc..). Front squat + bench shouldn't suffer too much but any pulling movement will be hampered by the grip weakness for this cycle. After this cycle I'll decide based on the condition of the skin how to proceed.

[j0hn117]

Candito 6 Week
C2W1D3 - UB

Bench:
65 x 10
80 x 6
87.5 x 10
97.5 x 8
100 x 6
tech was awful and felt heavy until the last set when i changed my shoulder blade positioning then it was easy

High Pullups:
+5 x 8
+5 x 7
+5 x 6
+5 x 6
short rest

CG paused Incline bench:
60 x 12
60 x 12
60 x 12
short rest

CG lat pulldown:
130 lbs x 12
130 lbs x 12
130 lbs x 12

calls for 8's tomorrow on squats but may increase weight or reps cus it's hella light

[j0hn117]

Candito 6 week
C2W1D5

Bench:
60 x 8
80 x 6
90 x 5
100 x 3
105 x 10
Not bad. Could've prob got another rep but cba grinding too hard.

WG 3 finger pullups:
X5
+10 x 5
+20 x 5
+30 x 5 PB

Push press:
60 x 5
70 x 5
75 x 5
80 x 5

CG lat pulldown:
140 lbs x 12
140 lbs x 10
140 lbs x 8

Reverse curls:
25 x 12
25 x 10
25 x 8

[j0hn117]

Candito 6 week
C2W2D1

Front squat:
60 x 5
70 x 5
80 x 5
90 x 10
92.5 x 3 - 5 sets 60 s rest

Morning after my back is really sore and jarred so may not squat again this week

[j0hn117]

Candito 6 Week
C2W2D2

Bench:
60 x 12
80 x 8
95 x 10
100 x 8
107.5 x 6

Pullups:
3 x 15

CG incline bench:
82.5 x 6
82.5 x 7
82.5 x 6

NG lat pulldown:
150 lbs x 6
170 lbs x 6
170 lbs x 6

Upright row:
3 x 25 x 15

was in uni for 10 hours today then worked out so buggered..

[j0hn117]

Candito 6 week
C2W2D3

Front squats:
60 x 3
60 x 8
70 x 6
82.5 x 5
100 x 2 new warm up strategy
92.5 x 10
87.5 x 3 - 10 sets 60s rest

[j0hn117]

Candito 6 Week
C2W2D4

Bench:
60 x 8
60 x 8
80 x 8
95 x 10
100 x 8
107.5 x 8
Way easier today, had reps in the tank. Still feel I should be stronger

NG Pullups:
X10
X6
+10 x 6
+20 x 5
+30 x 5
+40 x 5 *PB *
Nice milestone to get 2 plates for reps. Soon be doing this with regular Pullups.

CG incline bench:
65 x 12
75 x 12
85 x 8

WG lat pulldown:
130 lbs x 12
150 lbs x 12
170 lbs x 12

Ab wheel:
2x12

Reverse curls:
25 X 12
25 X 12
Meant to do 3 sets but cba

[j0hn117]

Candito 6 Week
C2W2D5

Bench:
60 x 8
60 x 12
80 x 8
95 x 4
110 x 2
102.5 x 12 *PB*
only a PB since i never did high reps, but I'll take it. Augurs well for the rest of the programme.

CG pull ups:
x14
+10 x 8, BW x 6
+15 x 5, BW x 4

Paused CG incline bench:
70 x 12
70 x 10
70 x 10

Paused WG lat pulldown:
100lbs x 12
100 lbs x 12
110 lbs x 12

[Fattgott]

keep up the good work brah how much are you weighing atm?

Candito 6 wk
C1W5D2 - UB
(i stole your format fattgott )

I think I stole it from someone else.

[j0hn117]

keep up the good work brah how much are you weighing atm?

thanks brah. bout 195 but im on high carb, high fluids so could prob drop 10lbs pretty easily if i wanted. not about losing them there strength gainz tho :/

[j0hn117]

Candito 6 Week
C2W3D1

Front squats:
60 x 6
60 x 6
70 x 6
80 x 4
90 x 3
110 x 2
97.5 x 6
97.5 x 6
97.5 x 6

[j0hn117]

Candito 6 Week
C2W3D2

Bench:
60 x 8
60 x 12
80 x 6
90 x 4
100 x 3
110 x 6
110 x 6
110 x 6
all easy.

Pullups:
+10 x 6
felt my bicep twinge/pull on the 6th rep so immediately stopped and called. aint about having a torn bicep bois

[j0hn117]

Candito 6 Week
C2W3D3

Front Squat:
60 x 3
60 x 3
60 x 4
80 x 5
90 x 4
100 x 6

whatever