Here's my Story

[BJP2k14]

Week 3 day 1

Mobility work 10mins

Squats
Barx10
95x5
135x5
175x3
185x3
195x6x3

Deadlifts - went Fking bad cause I usually deadlift on the platform and these two crossfckers were doing light ass cleans and front squats on it so I had to do it in the squat rack.

Idk why but I could easily do 315x6x3 but today was bad.

135x6
185x5
225x4
275x3
300x3x2

I should've been able to do atleast 6 but couldn't. Can't tell you why. Fck those two wankers.

[BJP2k14]

Week 3 day two

Mobility work 5 mins

Bench
Barx10
95x5
135x5
155x3
185x3
195x6x3

OHP - ayyyy
95x6
136x6x2

Row
6platesx12x3

Lat pull down
140x12x3

Straight arm pull down
50x12x2

Lateral raises
20x10x2

Dips
BW(218-220?)x6-8x2

Band pull-ups
6-8x2

Finished off with some ab machine biked for 5 mins
And did 3x3 with 140 on cleans

[BJP2k14]

Day 4 week 3

Mobility work 10mins

Squats

Barx10
95x5
135x5
170x3
185x3
205x6

Deadlift

225x6x2

GHRs
BWx12x2

Calf raise
150x12x3

Ab machine
140x12x3

Done

[BJP2k14]

Week 4 day 1

Mobility work 10 mins

Squats

Barx10
95x6
135x5
155x5
185x3
195x1
200x3
205x3
210x3

Was pretty easy, did some decent mobility work before.

Deadlifts

135x6
225x6
275x6x2

Step ups with 95lbsx6 each leg

Leg press
8 plates x 20 x 3
Did same with calf raise

Hamstring curl
140x12x3

Ab machine
140x3x12

[BJP2k14]

Week 4 day 2

Mobility work 5 mins
Left shoulder started popping for so,e reason, no pain but just popping.

Bench
Barx10
95x5
135x5
165x5
185x3
195x3
200x3
205x3
210x3

Shoulder press using Dumbbells
55x8
60x7x2

Lat pull down
170x6

Chest supported row
6 plates x 8 x 3

Lateral raises
No 15s or 20s so I had to use 10s..
10x20x3

Rear delt flyes
70x12x3

Dips
Bwx6,7,5

Incline curls
25x3x12

Noticed how flat my chest was so I did some incline dumbbell press with 50s.

Notes - being working 9-3 on the floor this week due to Christmas rush and working like this for the next 3 weeks. Faukkkkkk

[OptimumStrength]

How are you liking Candito's program and is this your first cycle? Have never ran his 6 week, but I do like his Upper/Lower better than icf 5x5.

[CWGame]

How's it been man? Work has been killing me too man I work at fed ex so we are getting hit hard by Christmas.

[BJP2k14]

How are you liking Candito's program and is this your first cycle? Have never ran his 6 week, but I do like his Upper/Lower better than icf 5x5.

I love it, gonna do his strength hypertrophy template next and then back to his six week strength.
Yes, this is my first cycle.
I've had some really good gains in strength and some decent mass.

[BJP2k14]

How's it been man? Work has been killing me too man I work at fed ex so we are getting hit hard by Christmas.

Goin good so far, I'm ready for the holidays to be over so then work can become easier.
Our photo machine went down so I've been helping on the floor this week and for the next couple of weeks until it gets returned to normal.

We keep on getting more sht from truck that we don't need, we literally have overstock for months.

[BJP2k14]

Week 4 day 4

Mobility work 10mins

Squats
Barx10
95x5
135x5
175x3
185x3
195x3
210x3
215x3
225X3

Deadlifts

135x5
225x5
275x3
315x3
325x1 - bad rep, rounded back.

Leg press x 8 plates x 20x4

Done.

[BJP2k14]

Week 4 day 5
Mobility work 5 mins, went a day late cause I had work and majority of the roads were closed.

Bench
Barx10
95x5
135x5
165x5
185x5
205x3
210x3
215x5 - did 3 normal 2 forced reps.

Dumbbell shoulder press
Did one set of 55s, shoulder was feeling weird so didn't continue.

Incline smith machine press
135x8x4

Pec dec
115x8x3

Rear delt flyes
55x8x3

Banded pull ups
BW x 8,8,6,7

Lat pull down
130x8x4

Dumbbell row & cable row
85x6x3
140x8x3

Concentration curl
25x8x4

Normal curls
25x8x3

Skull crusher
70x12x3

Dumbbell skull crusher
25x8x3

Ab machine
140x12x4

Done

[BJP2k14]

Week 5 day 1

Mobility work 10mins

Squats
Barx10
95x10
135x6
185x4
225x5x5

Easy work

Deadlifts
135x5
225x5
245x5x2

Leg press
8 plates
20x3

GHRs
BW x 8,7,10

Ab machine 155x12x2
Planks 30sec x 2

Walked fast for 5mins.

[BJP2k14]

Week 5 day 3

Mobility work 7mins

Bench
Barx10
95x8
135x5
175x5
195x3
210x1
220x2

Cable flyes
45x8x3

Shoulder Dumbbell press
55x6x3

Rear delt flyes
70x12x3

Pull ups x 6 x bw
Banded pull ups
6xbwx3

Lat pull down
150x12x3

Dumbbell row
100x6x3

Chest supported row
6 plates x 12x3

Dips x bw x 6 x 3

Dumbbell skull crushers
25x12x3

Dumbbell curls
25x12x3

Cable curls
25x6x3
Supersetted with tricep push downs

Done

[BJP2k14]

Week 5 day 5

Mobility work 5 mins

Deadlift
135
225
315
320x1

My deadlift sucks ass

GHRs x bw x6x3

Incline dumbbell
70x6x3

Incline flyes
35x8x3

Pec dec
115x12x3

Rear delt flyes
70x12x3

Dumbbell skull crushers
25x8x3

Bicep curls
4x25x3

Barbell curls
85x8x3

Done.

[CWGame]

Week 5 day 5

Mobility work 5 mins

Deadlift
135
225
315
320x1

My deadlift sucks ass

GHRs x bw x6x3

Incline dumbbell
70x6x3

Incline flyes
35x8x3

Pec dec
115x12x3

Rear delt flyes
70x12x3

Dumbbell skull crushers
25x8x3

Bicep curls
4x25x3

Barbell curls
85x8x3

Done.

Gotta just remember the long run goal, you may not like your dead right now but will be great in the future. Great to see you squating and deadlifting heavy keep it up bro.

[BJP2k14]

Didn't max today, instead used a projected max and started Bil Starrs 5x5 b with my own accessories.

Day 1

Mobility work 10 mins

Squat
225 5x5 with bands

Bench
95x5
115x5
140x5
165x5
185x5

Military press
115 3x6

Chest supported row
360x5x8

Pull ups
Bwx3x6

GHRs
BWx3x12

Skull crushers & curls Supersetted

Ab machine
Done

[BJP2k14]

Day 2

Mobility work 5 mins

Squats
160x5x5

Deadlifts
Fck them(mostly me being weak)

Incline bench
135x5x5

GHRs
Neutral grip pull ups
Face pulls
Pec dec
Curls
Skull crushers
Planks

Done

[BJP2k14]

Day 3
Mobility work 10mins

Squats
Barx10
95x5
135x8
185x5
225x5
170x8

Bench
Barx10
95x6
135x8
185x5
195x5
210x3
225x2 - unplanned
170x8

Row - 6 plates
25 reps

Shoulder Dumbbell press
60x8x3

Rear delt flyes
70x12x3

GHRs
BWx12x3

Dips
BWx6,5,4


Skull crushers
70x8x3

Dumbbell skull crushers
25x12x3

Curls Supersetted with curls
Ezbar with Dumbbells
3xfailure, 3xfailure.

Moved to a new gym

[BJP2k14]

Roll fking tide fellas

First workout in the new gym

Squat
Worked up to 135x5x5
Reason being cause I hurt my ankle on the GHR machine, hit it hard af on a pole.

Bench
Worked up to 205x5x5

Incline dumbbell Supersetted with flyes
Tbar row
Lat pull down
GHR machine in the new gym is sht
Lying leg curls
Football bar press
Hammer curls
Rope push downs

Done

[CWGame]

Why did you move gyms? And hows the new one?

[BJP2k14]

Why did you move gyms? And hows the new one?

It was really unplanned, old one just doesn't have good equipment and is more bodybuilding and noob based.
The new one has way more bar selections, 4 squat racks, more equipment, dumbbell go up to 200, more sleds, closer to my house and cheaper.

Workout yesterday was sht

Squat
Worked up to 225x3 and almost fell over on the first rep, idk if it's mobility or what, my strength and form has gone to sht.

Incline bench
135x5x5

Rack pulls cause my deadlifts are sht
275x5x2

Incline dumbbell
Tbar row
Hamstring curls
Rear delt flyes
Hammer curls with 40s fk yeah
Rope push downs
Done

I thought doing full body 3 times a week would help my strength but it was a really bad idea, lifts went down and I'm tired out more than anything else. Going back to canditos strength/hypertrophy routine.

[BJP2k14]

Updated stats
Weight - 235
BF-18%
Bench-240
Squat-265
Deadlift-385

[BJP2k14]

Been a while.
Squat - 405
Bench - 290
Deadlift - 425
Bw - 225

[BJP2k14]

Update
450 deadlift
420 squat
300 bench