Fat Girl Gets Fit

[Partyrocking]

Ew because of Candito or ew because of his program. He's kind of cute in a buff/hobbit kind of way.

Candito Lower 2

Paused Squats 6x4x185
Paused Deadlifts 3x4x185
Step Ups 3x8x50lbs
Hip Thrusts 1x8x135

I recorded my squats today, and I have a buttwink problem. Will be stretching hip flexors daily. If people have other suggestions, I'm all ears. Paused Deadlifts still tear up my hands, but I got through them. I used a higher box for the step ups to try to feel it in my quads more. Not sure if it worked, but it was harder to do. I only did 1 set of hip thrusts since I could barely get a good mmc. I think my energy was gone, so I figured it was time to go home.

I will be adjusting the program for the next cycle- speed deadlifts instead of heavy ones, more abs, less arm iso, kettlebell swings instead of hip thrusts, and bulgarian split squats instead of step ups. I may make more changes depending on how Saturday goes.

[LadyLore420]

Ew because of Candito or ew because of his program. He's kind of cute in a buff/hobbit kind of way.

At 5'2 I'm the tallest in my family. I totally dig the short guys even though I married a tall one. The plight of the manlet... poor guys. But yeah Candito is hot strong thrusting power too.

I recorded my squats today, and I have a buttwink problem.

Even with paused?!!!

Paused squats should eliminate this. Let the weight pull you down as low as you can go till your butt is a couple inches from the ground. Spread your knees, push your ass as far back as you can, and tighten that back. You should feel a great stretch.

Some stretches to help resolve inflexibility: https://www.youtube.com/watch?v=JBHz...N5iS4O66jqsUel

I can't stress enough though that especially with women, the issue is staying tight not so much flexibility. You're probably flexible enough, just need to focus on staying tight which is why a nice 10 second count while you're as far down in the hole as you can be builds unbelievable discipline. Coming tight out the hole is what makes or breaks a max effort squat.

Also paused deadlifts, uuugh vomit. That's the real eew right there. What kind of sicko came up with this stuff?!!!

[Partyrocking]

Thanks for the feedback. It probably is a tightness issue now that I think about it. I don't feel inflexible during my other lifts, lunges, deads, etc. I'll keep practicing each time I got to the gym. I don't have a bar at home, but I have dumbbells that I can use.

I'll work on slower eccentrics and keeping my back tight.

[Partyrocking]

Candito Upper 2: Week 4

Spoto Press 6x4x102.5
Dumbbell Row with Pause 6x4x50lbs
Overhead Press 10x67.5 (had to push press the last 4 reps); 2x5x50lbs
Lat Pulldown 3x10x100lbs
Rear Delt Fly/pallof press superset 3x12

This workout went smoothly except for the overhead press. I think high rep pressing for me is a no go, will be subbing out that lift next week.

[Partyrocking]

Candito Lower 1 Week 5

Squat 3x6x245
Speed Deadlift 10x2x167.5
Bulgarian Split Squat 3x8x25lbs
Leg Curls 3x12x80

Optional Bench 1x135

I decided to sub out the heavy deadlift for a speed deadlift. I'm getting the same amount of volume, but I can stay double overhand and recover faster.

I was kind of a wimp on the bss weight, but I haven't really done them in like a year and need to work on my form.

I decided to add a heavy bench triple to my lower strength day and a heavy squat triple to my upper strength day, so I'm doing both lifts 3 times a week and get better neural efficiency. Today was a bit of a bust because I kept hitting the rack with the bar. I hate Rogue's power rack for benching. Next time, I'll use the old one in the back of the gym. Grungy metal plates >> unneeded bumper plates in fancy power rack.

Protein shake for breakfast. I'm down to 218lbs even. 22lbs down, 78lbs to go.

[LadyLore420]

Squatting 245 for reps, daaayum. Bet the boys line up to see the view on that workout!

[Partyrocking]

Haha- usually not

I went to the gym with my dad today. He's doing his upper/lower MTTrF, and I'm MWFSa. I'm going to use Tuesday and Thursday to do stretching, form practice, etc.

RDL with slow eccentric 3x8x95lbs
Lat Pulldown with slow eccentric 3x10x60lbs
Dumbbell Incline Press 3x10x30lbs (15 each hand)
Goblet squat with slow eccentric and 3 second pause 10x20lbs; 5x40lbs
Kettlebell swings 15x20kg; 15x24kg
spin bike 5 minutes
ankle mobility drills
foam rolling

I have trouble taking my foam rolling seriously. I usually end up lying on the mat doing nothing for a couple of minutes.

[LadyLore420]

Diggin all the different movements! Good stuff.

[Partyrocking]

Candito Upper 1 Week 5

Bench 3x6x120
Dumbbell Row 3x6x55lbs
OP 1x6x77.5; 2x5x65
Lat Pulldown 3x10x105
Face pull 3x12x38
Hanging leg raise 3x5

Optional
Ab Rollout 1x8
Squat 1x275

I had to grind out the bench, especially on the 2nd and 3rd set. I'll likely have to repeat that weight next week and try to clean up my form.

The rows went pretty well. The pressing went better than last week; I only had to push press 2 reps this week and last week I had to push press four. I'm hoping to get 6 clean reps next week.

The squat was a little ugly. I'm unsure on the depth and still trying to figure out how to best fit it into the upper day. I did ramp up to the single, so I got some good reps in at a lower weight. I went for a single at 90% but I think I should do either a single at 85% or a triple at 80%. It's easier for me to do a single at 90% for bench on lower day than it is to do the squat on upper day.

[Partyrocking]

Candito Week 5 Lower 2

Paused Squats 6x4x195
Paused Deadlifts 3x4x185lbs
Walking Lunges 3x8x50lbs
Kettlebell Swings 5x8x70lbs

Foam rolling

I probably should have done 190 for the paused squats, but I was too lazy to look for the 2.5lb plates. I made it okay, but I may hold that weight for next week. I repeated the paused deadlift weight from last week and my grip strength held up better. My quads were fried during those lunges I mean damn. The swings were easy so I added two more sets. I think I'll keep the weight fairly easy, so I can hinge quickly.

[Partyrocking]

Candito Week 5 Upper 2

Spoto Press 6x4x105lbs
Pendlay Row w/ Pause 6x4x95lbs
Dumbbell Incline Press 1x10x35lbs; 2x5x30lbs
Lat Pulldown 1x10x110lbs; 2x10x100lbs
Rear Delt Fly 3x12x9.6lbs
Pallof Press 3x12xside

Spoto Press was cleaner than last week which is good.

Pendlay Row with a pause went fine, but I felt it more in my right forearm than was desirable. I try to keep my back horizontal. Maybe I need a bit of an angle.

Dumbbell Incline Press went easy. I thought I grabbed too heavy a weight when I was getting them off the rack, but apparently I'm better at pressing them than I am unracking them.

Lat Pulldown was annoying. The in between plate was missing, so I did 110 to start and then dropped to 100. I progress on this lift super slowly and I'm not sure why.

Rear Delt fly/pallof press were nothing too exciting. There was this trainer training a kid behind me while I was doing them. He spent like 3 minutes tying his shoes just to "have to get something from his backpack" after one set of sled pushes. Something tells me his mother made him come to the gym.

First day of new diet. Lower fat, lower carbs, higher protein. Will post the results.

[Partyrocking]

Candito Week 6 Lower 1

Squat 3x6x250lbs
Speed Deadlift 8x2x185lbs
Bulgarian Split Squat 3x9x25lbs
Leg Curl 3x12x75lbs

Optional: Bench Press 1x3x135

I didn't rest long enough between my second and third squat set, so I had to break up the 3rd set to finish it. I'm going to still add weight next week; I'm just going to rest longer between sets.

Deadlift went fairly easy.

Bulgarian split Squats, I didn't feel my quads as much as last week. I used a different bench to hold my stationary leg; may go back to the other one next week as it was lower.

Leg curls- not very interesting- went lighter weight so I could go faster.

Bench- They felt pretty smooth. I had to grind out the last one, but I was already tired from squatting/deadlifting, so I'll take that.

Down to 216.6- Weights rising while the scale's falling.

[Partyrocking]

Candito Week 6 Upper 1

Bench Press 3x6x120lbs
Dumbbell Row 3x6x55lbs
Overhead Press 1x6x77.5; 2x5x65
Lat Pulldown 1x6x110lbs; 2x10x100lba
Facepulls 3x10x42lbs
Hanging Leg Raises 3x6

I skipped the optional squat triple. The bench was really hard, and I didn't want to take any energy from the rest of my lifting.

I barely got the bench up. It was somewhat better than last week, but I think my problem is that I don't lower the weight evenly on the negative, so my right side has to do more work and then I struggle to even myself during the set. I need to keep myself tight and lower the bar evenly.

The rows were fine. The military press was surprisingly good. I didn't need any push pressing, so I'll go up to 80 next week. I went up on the face pull and tried a lower angle. The hanging leg raises went a bit easier.

Weigh in: 215.5

[Partyrocking]

Candito Week 6 Lower 2

Paused Squats 6x4x195lbs
Paused Deadlifts 3x4x195lbs
Walking Lunge 3x8x50lbs
Kettlebell Swings 3x12x32kg

I kept the same weight on the paused squats and it went a lot smoother this time.

I added 10lbs to the paused deadlifts and I had trouble with my double overhand. I had to do some of the reps with mixed. Unsure if I should keep the same weight and work on my grip or up the weight to switch to mixed.

Lunges I kept at 8 because my left knee felt a bit off, but it got better after the first set.

Kettlebell swings I'll go up next week.

[Partyrocking]

Candito Week 6 Upper 2

Spoto Press 6x4x107.5
Pendlay Row with pause 6x4x100lbs
Dumbbell Incline Press 1x10x40lbs; 2x7x35lbs
Lat Pulldown 1x10x100lbs; 2x10x90lbs
Reverse Fly 3x12x10.3lbs
Pallof Press 3x12xblack band

Spoto Press went pretty well. The row went better this time. Didn’t feel my forearm really at all. The incline press was hard, well the first set was. The second set was easy so I added 2 reps. I’ll probably repeat 40lbs next week.

My lat pulldown is getting worse. I don’t know if it’s a form thing or if I’m tired since it’s my 4th lift in my workout on both days. I don’t really have a vertical pull alternative, so I’ll either reset the way and work my way up or drop the weight and start doing them with a pause on the bottom.

Reverse fly/pallof press superset was pretty normal. Got all my reps, will add weight next time.

[Partyrocking]

Candito Week 7 Lower 1

Squats 3x6x250
Speed Deadlifts 6x2x200
Bulgarian Split Squats 3x10x25lbs
Leg curls 1x12x77lbs; 2x12x82lbs

I repeated last weeks squat weight and made it through all 3 sets without needing a break. My deadlifts went up fine, but my grip endurance started to falter in the later sets. My quads were pretty much dead during the split squats and the leg curls were easy so I added 5lbs.

My shoes are starting to break apart. I ordered some proper lifting shoes, but idk when they'll get here.

Weight is down to 215 even.

[chyalmero]

Hi there!

I've read through your Forum, and all I can say is WOW! You are doing fantastic! On your journey, keep in mind that all great things take time. You are on your way! Keep up the awesome work!

-Chyla

[Partyrocking]

Thanks!

Candito Week 7 Upper 1

Bench Press 3x6x122.5
Dumbbell Row 3x6x60lbs
Overhead Press 1x6x80lbs; 2x5x67.5
Lat Pulldown 1x10x110lbs; 2x10x100lbs
Facepull 3x10x44lbs
Hanging Ab Raise 3x6

Bench was a struggle bus. I'll have to repeat the weight next week. Dumbbell Row went up easy. Soon I'll be rowing more than I can bench, which is a bit odd. Overhead Press, I only got 3 strict reps with 80lbs and I had to push press the rest, but that was to be expected. Lat Pulldown still isn't great, but it didn't get any worse. Nothing too interesting about the facepull or the hanging ab raise.

Down to 213.7

[Partyrocking]

Candito Week 7 Lower 2

Paused Squats 6x4x200
Paused Deadlift 3x4x205
Walking Lunge 3x10x50lbs
Kettlebell Swings 3x10x36kg

First day squatting in my new oly shoes. They went pretty well. My knees need to get used to the angle though- unsure if I should go lighter for the next couple of weeks on my heavy days or just go for it. Game time decision on Monday.

Paused Deadlifts- used mixed grip instead and they went up a lot easier. Lunges didn't burn as much as last week. I might actually go up in weight soon. Kettlebell swings- the room was so hot by the time I got to these that I wanted to just give up.

[Partyrocking]

Candito Week 7 Upper 2

Spoto Press 6x4x110lbs
Pendlay Row with a pause 6x4x105
Dumbbell Incline Press 1x10x40lbs; 2x10x35lbs
Lat Pulldown 3x10x90lbs
Rear Delt Fly 3x12x11.3lbs
Pallof Press 3x12xblue band

Optional
Bench Press 1x3x135
Waiters walk 1x17.6lbs
Farmers Walk 1x48.6lbs
Clean Walk 1x26lbs
Curls 8x17.5lbs; 5x15lbs
Tricep pushdowns 12x30lbs; 15x25lbs

My dad and I spotted each other on the bench. The sets are way easier when you don't have to get the bar out of the rack. I repped out at 135 after the spoto press. My goal was 3+. I got 3 but failed on the 4th. I wouldn't have gone for that one without a spotter.

Pendlay rows are getting better. The dumbbell incline press is going up well. I think it's because I hadn't done it in so long. I should probably rotate my assistance exercises every 2-3 months. I think it helps you to keep climbing instead of stalling so much on the same weights.

I used the v-handle for the lat pulldown- way better mmc.

[Partyrocking]

Candito Week 8 Lower 1

Squat 1x6x255; 2x6x240
Speed Deadlifts 4x2x215
Bulgarian Split Squats 3x8x30lbs
Leg Curls 3x15x76lbs

My squats felt a little high at 255, so I dropped down to 240. I may repeat 240 next week and then work my way back up to 255
Deadlifts went up easy, started with double overhand but switched to mixed.
BSS- nothing to report really, went up 5lbs. Leg curls- I like higher reps even if the weight won't go up as fast

Didn't weigh myself at the gym, since I ate breakfast first. Will weigh in either tomorrow or Friday.

[Partyrocking]

Candito Upper 1 Week 8

Bench 3x5x125
Dumbbell Row 3x6x60lbs
Overhead Press 1x6x80lbs, 2x5x70lbs
Lat Pulldown 3x10x90lbs
Facepull 3x10x36
Hanging Ab Raises 3x7

Optional
Curls/Tricep pushdown superset 3x60x45lbs/3x10x45lbs
Farmers Walk 1x20lbx120 yards
random arm work

I decided to be a bit more flexible with my bench and do 4-7 reps instead of a strict 3x6. This should allow me to progress in weight faster and not have to repeat weights as much. The first set of 5 was good, RPE 9 I'd say. The second set was RPE 10 and the third set I got 4 reps, reracked the bar, waited 10-20 seconds and then got the last rep.

With the rows, I could only use the fat dumbbells for the first set. I was having trouble gripping them so I moved back to the thinner ones. I may need to change the progression, so I'm only using the fat dumbbells every 3rd week. I'd rather go up in weight than use the fat ones if I have to choose.

The overhead press, I could only get 4 reps and I had to push press the last two. It was better than last week, but I was hoping for 5 reps. Will have to chase 5 next Wednesday. Lat pulldown- used the narrow grip. I really like that one.

Getting better at the hanging ab raises- also losing weight which helps.

I weighed in at 213.1lbs today, but that was after I ate breakfast and lunch. I anticipate being lighter on Friday.

[Partyrocking]

Candito Week 8 Lower 2

Paused Squats 6x4x210lbs
Paused Deadlifts 3x4x210lbs
Walking Lunges 3x8x60lbs
Kettlebell Swings 3x12x79lbs

I did my paused deadlifts with my shoes off and it felt great. Will likely deadlift in socks all the time. I was pretty tired during the lunges, so I didn't get as many as last week, but I used a heavier weight, so that's something.

I find the swings tiring, but I don't think the weight is that hard on my glutes. I'm probably out of condition and need to swing more.

[Partyrocking]

Candito Week 8 Upper 2

Pendlay Row with Pause 6x4x117.5
Spoto Press 6x4x112.5
Lat Pulldown 3x10x95
Dumbbell Incline Press 1x10x45lbs; 1x5x35lbs; 1x7x35lbs
Rear Delt Fly 3x12x10.5
Pallof Press 3x12xbigger blue band

All of the racks were taken (well the ****ty ones were open, but I didn't want to use one) so I reversed my workout, doing back first and then chest. It went pretty well. I did more for my back than I had meant to, but the weight went up just fine, so no harm no foul.

I had to rest pause the last rep for my dumbbell set. I'll need to repeat that weight next week.

I think I'm going to do one more cycle of CLP and then switch to Candito 6 Week. I think my bench is almost at non-poverty status. We'll see.

[MyEgoProblem]

Some serious progress you got there party!
Keep at it. :-)

[Partyrocking]

Thanks! I'm really starting to understand how hard I can push myself.

Speaking of pushing myself, I've pretty much lost my mind and decided to combine Candito Linear Program with the 10,000 kettlebell swing challenge.

I took out all the deadlifts in CLP and am doing 500 swings each day, plus one day of just 500 swings, mobility work, and foam rolling. This means 2500 swings a week for 4 weeks. I'm using the 24kg bell which is the men's challenge; the women's challenge was 16kg, but **** that, it's time to get tough.

Today, I did my first CLP/kettlebell day. My glutes are pretty pumped and I'm waiting for the worst DOMS of my life tomorrow.

10 swings
6 squats at 240lbs
15 swings
6 squats at 240lbs
25 swings
6 squats 240 lbs
40 swing
10 swings

10 swings
8 Bulgarian split squats left leg
15 swings
8 Bulgarian split squats right leg
25 swings
8 Bulgarian split squats left leg
25 swings
25 swings

10 swings
8 Bulgarian split squats right leg
15 swings
8 Bulgarian split squats left leg
25 swings
8 Bulgarian split squats right leg
25 swings
25 swings

20 swings
15 leg curls 66lbs
20 swings
20 band pull aparts
20 swings
20 band pull aparts
20 swings
15 leg curls at 66lbs
20 swings

20 swings
15 leg curls
20 swings
20 band pull aparts
20 swings
20 swings
20 swings

The challenge is supposed to be 10/15/25/50 swings and then repeated 4 times. I can't do 50 swings at once- crappy endurance, so I decided to change it to 20/20/20/20/20. This is should be easier to work in my other exercises as well.

[Partyrocking]

Candito Week 9 Upper 1

Bench 3x5x125
Seated Cable Row 1x6x50; 2x6x60
OHP 1x6x80; 2x5x70
Lat Pulldown 3x10x95
Face Pulls 3x12x35lbs
Hanging Ab Raises 3x8
Band Pull Aparts 3x20

All of this supersetted with 500 kettlebell swings at 24kg

My bench felt worse because my legs were sore. I got the same weight as last week. Technically better since I didn't need to rest pause, but I had trouble keeping myself tight, so it felt worse.

I decided to take out the dumbbell row to make it a bit easier on my hands. Seated cable was okay, but I couldn't get the machine to go higher than 60lbs. I'll need to do more reps next time.

Lat Pulldown went fine as did the other main exercises.

My hamstrings feel like hell. I'll be resting all day tomorrow.

[Partyrocking]

Swing day

Did 500 swings, 25x20x24kg, supersetted with band pull aparts, ankle mobility drills, and some foam rolling.

I may do the swings 2 on 1 off, which would be a bit different from my upper/lower routine.

[likeafish]

Your programming is so comprehensive, you really do a through job of taking care of yourself

The 500 swings sounds incredibly exhausting, is that what's killing your hams?

[Partyrocking]

Thanks- Can't say I took care of myself too well last year, but I'm getting there.

I always thought of swings as a glute exercise, but it uses a lot of hamstrings as well, in particular the bicep femoris, a muscle I have never thought about before this challenge.

My forearms and my traps are also getting hammered pretty hard. I expect that my strength/endurance will be a lot better after this challenge which should help with my deadlift capacity. I can pull a fair bit of weight, but any time I have to do high reps with the deadlift, my hands just can't do it.

I'm thinking of deloading for two weeks after the challenge and then doing a 40 day deadlift challenge to start the new year.