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  1. #451
    Time is Muscle ECGordyn's Avatar
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    Week 4 Day 3

    Squat pause
    145 x 2, 2, 2, 2

    Bench
    85 x 5, 5, 5, 5, 5, 5

    Bench feet up
    95 x 4, 4, 4, 4

    DL
    135 x 4, 4

    Chins
    bw 84.6 x 9, 9, 9, 6

    All went well. DLs felt snappy and clean. Pause squats rock.



    Last edited by ECGordyn; 05-18-2020 at 04:52 AM.
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  2. #452
    Time is Muscle ECGordyn's Avatar
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    Week 4 Day 4

    DL pause
    160 x 2, 2, 2, 2

    Bench t&g
    105 x 5, 5, 5, 5

    Spoto
    80 x 10, 10, 10, 10

    Pendlay
    0 x 0, 0, 0


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  3. #453
    Time is Muscle ECGordyn's Avatar
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    Comparing the tonnage of the first 4 weeks of this cycle to last cycle, similar to this post in my journal a few months ago: https://forum.bodybuilding.com/showt...post1598533941

    Training maxes this cycle are:
    Sq 175 (385) kg (lb)
    Bp 125 (275)
    DL 180 (395)
    Might have over estimated squat, some days it's felt tough. But the rest of the program is autoregulated rpe, so I've got time to adjust that.

    Squat 3 days a week
    Week 1 - 5,610 (12,370)
    Week 2 - 6,815 (15,027)
    Week 3 - 6,350 (14,000)
    Week 4 - 5,560 (12,260)

    Bench 4 days a week
    Week 1 - 9,270 (20,440)
    Week 2 - 12,539 (27,648)
    Week 3 - 11,065 (24,398)
    Week 4 - 13,685 (30,175)

    DL 3 days a week
    Week 1 - 5,735 (12,645)
    Week 2 - 7,179 (15,830)
    Week 3 - 6,630 (14,619)
    Week 4 - 5,840 (12,877)


    Last cycle:
    Training maxes:

    Sq 360
    BP 265
    DL 390

    Squat 3 days a week
    Week 1 - 11,410
    Week 2 - 14,395
    Week 3 - 13,030
    Week 4 - 11,440

    Bench 4 days a week
    Week 1 - 24,980
    Week 2 - 15,780
    Week 3 - 17,890
    Week 4 - 28,715

    Deadlift 4 days a week including RDL
    Week 1 - 22,178
    Week 2 - 20,465
    Week 3 - 24,500
    Week 4 - 18,293
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  4. #454
    Time is Muscle ECGordyn's Avatar
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    Week 5 Day 1

    Squat
    160 x 3
    115 x 5, 5, 5, 5, 5, 5

    Bench
    112 x 3
    85 x 5, 5, 5, 5, 5, 5, 5

    OHP
    55 x 6, 6, 6

    Chins
    bw 84.4 x 10, 8, 4, 9 = 31

    Happy about squats, almost dropped it to 155 but these reps moved well. Might hit 180 at end of this cycle. Bench went better than I expected, so I'm optimistic there too.


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  5. #455
    Time is Muscle ECGordyn's Avatar
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    Week 5 Day 2

    DL
    170 x 3
    120 x 5, 5, 5, 5, 5, 5

    Bench
    100 x 4, 4, 4

    Squat
    130 x 4, 4, 4

    Stoked about DL, the reps flew. Pretty optimistic about it this cycle. But man I started feeling fatigued after those 6 backoff sets. 2 days back to back with this volume is tough. Will recover 2 days and come back Monday.



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  6. #456
    Time is Muscle ECGordyn's Avatar
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    Week 5 Day 3

    Squat pause
    145 x 3
    135 x 4, 4

    Bench close grip
    100 x 3, 3, 3

    Bench feet up pause
    100 x 5

    Bench feet up t&g
    100 x 5

    Chins
    bw 83.7 x 9, 8, 8, 7 = 32

    Bench was a bit tough today.


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  7. #457
    Time is Muscle ECGordyn's Avatar
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    Week 5 Day 4

    DL pause
    160 x 3
    145 x 5, 5, 5

    Bench t&g
    105 x 5
    107 x 5, 5, 5

    Pendlay
    80 x 10, 10, 10

    Bench moved good today.

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  8. #458
    Time is Muscle ECGordyn's Avatar
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    Week 6 Day 1

    Squat
    165 x 2
    120 x 5, 5, 5, 5, 5, 5

    Bench
    115 x 2
    90 x 5, 5, 5, 5, 5, 5, 5

    OHP
    60 x 7, 7

    Chins
    bw 84.6 x 9, 9, 8, 6

    Really off day. Squat moved like sh*t, bench went a little better. Couldn't even count the weights right or put the clips on right.

    /rant. Moving on...


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  9. #459
    Time is Muscle ECGordyn's Avatar
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    Week 6 Day 2

    DL
    180 x 2
    130 x 5, 5, 5, 5, 5, 5

    Bench
    100 x 5, 5, 5

    Squat
    130 x 3
    140 x 3

    Pendlay
    85 x 10, 8, 10

    DL went great, nice confidence boost after yesterday's squats.




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  10. #460
    Time is Muscle ECGordyn's Avatar
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    Week 6 Day 3

    Squat pause
    150 x 2
    137 x 5, 5

    Bench close grip
    105 x 2, 2

    Bench feet up
    100 x 6, 6

    Chins
    bw 84.4 x 9, 9, 8, 7 = 33

    Had a bit more on squat but 150 and 137 are fine for now. Don't want to fatigue too much before the comp. squat on Thursday.

    Last edited by ECGordyn; 06-01-2020 at 04:30 AM.
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  11. #461
    Time is Muscle ECGordyn's Avatar
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    Week 6 Day 4

    DL pause
    167 x 2
    155 x 4, 4, 4

    Bench t&g
    110 x 4, 4, 4, 4

    Pendlay
    0 x 0, 0, 0

    Took a short day trip with wife and lifted later than usual. Had a big lunch and felt bloated, couldn't brace properly so DLs felt harder than they should have. Bench was tough some reps but got 'er done.
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  12. #462
    Time is Muscle ECGordyn's Avatar
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    Week 7 Day 1

    Squat
    165 x 1
    125 x 4, 4, 4, 4

    Bench
    125 x 1
    95 x 4, 4, 4, 4, 4

    OHP
    60 x 6, 6, 6

    Chins
    bw 84.0 x 9, 9, 9, 7

    Bench PR by 5kg/10lbs, even tho squat's lagging.



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  13. #463
    Time is Muscle ECGordyn's Avatar
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    Week 7 Day 2

    DL
    185 x 1
    140 x 4, 4, 4, 4

    Bench
    110 x 2, 2, 2

    Squat
    135 x 4, 4, 4

    Pendlay
    0 x 0, 0, 0

    Tough benching. DL good again.

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  14. #464
    Time is Muscle ECGordyn's Avatar
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    Week 7 Day 3

    Squat pause
    155 x 1
    150 x 2
    155 x 2

    Bench close grip
    105 x 3, 3, 3

    Bench feet up
    110 x 3
    105 x 3

    Chins
    bw 84.8 x 10, 8, 7, 8

    Squat felt great. I should have loaded 160+ for the top single and then done the backoffs at 155. Squat's been a bit unpredictable this cycle, often felt heavy, so I've tried to stay around a reasonable weight the past 2 weeks as volume dropped, so as to properly supercompensate. Will feel it out next week and then decide what max attempt to go for the week after that.


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  15. #465
    Time is Muscle ECGordyn's Avatar
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    Week 7 Day 4

    DL pause
    170 x 1
    160 x 2, 2, 2

    Bench t&g
    110 x 3, 3

    Pendlay
    85 x 10, 10, 10

    All moved good.


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  16. #466
    Time is Muscle ECGordyn's Avatar
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    Week 8 Day 1

    Squat
    170 x 1
    140 x 3, 3, 3

    Bench
    127 x 1
    100 x 3, 3, 3, 3

    OHP
    65 x 5
    62 x 5

    Chins
    bw 84.5 x 10, 8, 7, 7 = 32

    All moved good. Bench PR by 2 kg. Pause was borderline too short, but felt really good going up.


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  17. #467
    Time is Muscle ECGordyn's Avatar
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    Week 8 Day 2

    DL
    190 x 1
    150 x 3, 3, 3

    Bench
    100 x 4, 4, 4

    Squat
    150 x 2, 2

    Pendlay
    85 x 10, 10, 10

    DL was almost a fight. 195 might be all I can do this cycle. Tried to pause a bit longer on bench. Squat felt tough but solid.



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  18. #468
    Time is Muscle ECGordyn's Avatar
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    Week 8 Day 3

    Squat pause
    162 x 1
    140 x 4, 4
    145 x 4

    Bench close grip
    107 x 4
    110 x 4

    Bench feet up
    110 x 4
    107 x 4

    Chins
    bw 83.9 x 9, 7, 7, 7 = 30

    Squat felt really good. Looking forward to testing the max next Tuesday.


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  19. #469
    Time is Muscle ECGordyn's Avatar
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    Week 8 Day 4

    DL pause
    175 x 1
    160 x 4
    165 x 4, 4

    Bench t&g
    115 x 3
    120 x 3, 3

    Pendlay
    87 x 10, 10, 10

    Probably had 180 pause DL. Lifted heavier on everything than I had penciled into my program. DL I had predicted 155 for the back off sets, and bench I'd predicted 112. Bench is a rep PR. #Feels good man.



    Last edited by ECGordyn; 06-16-2020 at 03:57 AM.
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  20. #470
    Time is Muscle ECGordyn's Avatar
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    Taper Week Day 1 -- 5 days from competition

    Squat
    165 x 1
    145 x 2, 2, 2

    Bench
    120 x 1
    105 x 2, 2, 2

    Not competing, just noting the program as written. All felt a bit tough today. Had a massage in the afternoon ~2 hrs before lifting, that might have relaxed me too much.
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  21. #471
    Time is Muscle ECGordyn's Avatar
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    Taper Week Day 2-- 4 days from competition

    DL
    175 x 1
    150 x 2, 2

    Bench
    105 x 1, 1, 1, 1

    Chins
    bw 84.1 x 10, 10, 8
    Currently running Candito-Nuckols hybrid:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1609096311#post1609096311
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  22. #472
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
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    Taper Week Day 3 -- 3 days from competition

    Squat
    150 x 1
    135 x 2, 2

    Bench
    105 x 1
    100 x 2, 2, 2

    DL
    150 x 1
    135 x 2, 2
    Currently running Candito-Nuckols hybrid:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1609096311#post1609096311
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  23. #473
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
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    Taper Week Day 4 -- 2 days from competition

    Squat
    130 x 3, 3

    Bench
    100 x 3, 3, 3

    DL
    135 x 3

    Back to socks for squatting. Should have thought of that sooner.
    Fully tapered and ready to test maxes in 2 days on Tuesday.
    Currently running Candito-Nuckols hybrid:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1609096311#post1609096311
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  24. #474
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
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    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
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    Max test day 23 June

    Squat
    175 x 1 (very ugly rep, dangerous twisting under load. hip shift?)

    Bench
    125 x 1 (attempted 132 but stuck a few inches off chest)

    DL
    195 x 1 (ramped the bar a bit)

    A bit disappointed, maybe just feeling anticlimax. I don't blame the program, guess I was just too ambitious with my goals. Wanted 180 squat, 132 bench, 197 DL. All lifts are new PRs (except bench, I did 127 in training 2 weeks ago, which was a PR then), so that's good in itself. Maybe I'm a lifter who detrains quickly, or I have some big technique flaws that I still need to discover. Live and learn. Will switch to low bar squat. Moving on to Candito 6 week with a modification to the bench programming, details to come.

    Currently running Candito-Nuckols hybrid:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1609096311#post1609096311
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  25. #475
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
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    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
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    Candito 6 Week + Greg Nuckols 28 Programs (Bench 3x Intermediate Medium)

    Bench
    92 x 5, 5, 5, 5, 5

    Chins
    bw 85.6 x 8, 8, 8

    BB Curls
    20 x 10, 10, 12

    This combination looks like it will work. Bench in Nuckols' program is 3 times a week, good volume and intensity while still allowing for squat and DL progression. Almost ran Candito advanced bench + 6 week strength, but then thought better of it. I'll normally run a full upper day with the 4 main compounds, but my lower back has had some pain since last Wednesday, so I didn't push things today.

    Currently running Candito-Nuckols hybrid:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1609096311#post1609096311
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  26. #476
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
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    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
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    Week 1 Day 2

    Squat
    140 x 6, 6, 6, 6

    DL
    155 x 5, 7

    BSS
    bw x 10, 10
    20 x 12

    Lost grip on first set of DL right at the top. Probably completed like 98% of the rep, but went ahead and made up for it in the next set anyway.

    F*ck. Forgot how tough this program is. Anyway I'll run this cycle with high bar. Tested many sets of low bar and I've got terrible buttwink. That might have been what jacked up my lower back last Wednesday. Decided to just go forward with high bar rather than spend time learning low bar for now.


    Last edited by ECGordyn; 06-30-2020 at 03:00 AM.
    Currently running Candito-Nuckols hybrid:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1609096311#post1609096311
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  27. #477
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
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    Week 1 Day 3

    Bench
    60 x 8
    75 x 6
    87 x 4, 4
    100 x 3, 3

    Chins
    bw 85 x 9, 8, 8

    Easy. Still some lower back pain so not pushing for more upper yet.

    Currently running Candito-Nuckols hybrid:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1609096311#post1609096311
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  28. #478
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
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    Week 1 Day 4

    Bench T&G
    100 x 11 + fail (amrap set)

    Squat
    125 x 8, 8, 8, 8

    DL
    135 x 8, 8

    Almost made #12 on bench but just couldn't lock it out. Funny fail.



    Currently running Candito-Nuckols hybrid:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1609096311#post1609096311
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  29. #479
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    Rep Power: 10929
    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
    ECGordyn is offline
    Week 2 Day 1

    Bench
    102 x 3, 3, 3, 3
    97 x 6, 6, 6

    Chins
    bw 84.8 x 9, 9, 8

    BB Curls
    25 x 10, 10, 10
    Currently running Candito-Nuckols hybrid:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1609096311#post1609096311
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