Love the Pain -- Make the Barbell Cry!

[ECGordyn]

Dumbbell bench press
75s x 12, 11, 10, 8

Pendlay
205 x 10, 10, 8, 6

OHP
125 x 12, 9
120 x 8, 5. Weak as a kitty on this today.

Lat pulldown
220 x 12, 9
210 x 10, 8

Strength really seems to be draining away quick on this cut. Just 2 weeks ago I could do OHP 135 x 10 and Pendlay 225 x 10. Maybe it's mental.

[ECGordyn]

DB bench
75s x 12, 12, 12, 10

Pendlay
210 x 10, 10, 8, 6

OHP
125 x 12, 12, 10, 8

Pulldown
220 x 12, 12
210 x 10, 8

Strength was up the most on bench and OHP, up a little bit on Pendlay. Decent considering I didn't eat much the day before. A little weak on pulldown. Tomorrow squats and deads.

[ECGordyn]

Squat
245 x 8, 8, 8, 8

DL
265 x 8, 8

Leg press
410 x 5, 5, 5. Felt weak on these for some reason, or just lazy after the big lifts.

Lying ham curl
170 x 10, 8, 8

Calf raise machine
320 x 10, 8, 10

Overall the weights all moved pretty good. Feels good to be getting strength back.

[ECGordyn]

DB bench
85s x 10, 9, 8, 8

Pendlay
215 x 10, 10, 8, 6

OHP
125 x 12, 10
120 x 10, 8

Pulldown
210 x 12, 12, 10, 8

Forgot to log yesterday's weight: 88 kg / 195.5 lbs

[ECGordyn]

Squat
280 x 9. Really wanted all 10 reps on this max-rep-10 set, but didn't get there.
285 x 3, 3, 3, 3, 3

Pause DL
275 x 7, 8, 7. Have to admit I was a bit of a p*ssy on these.

Leg press
410 x 8, 8, 10

Lying ham curl
170 x 10, 9, 8

Calf raise machine
320 x 12, 10, 9

[ECGordyn]

DB bench
90s x 8, 7, 5
80s x 8

Pendlay
220 x 10, 8, 8

OHP
130 x 10, 8, 6

Pulldown
230 x 10, 8, 6

Pec deck
170 x 12, 10, 7

Facepulls
50 x 12, 12, 12

Concentration curls
30 x 14, 10, 10

[ECGordyn]

Squat
285 x 10
275 x 10 sets of 3 reps with 60 seconds rest.
Week 2 of Candito strength is just vicious. On a lighter note, first time squatting in a belt, and it feels really good, stable torso down into the hole and up to lockout. I'm sold.

Pause DL
265 x 8, 7, 8
Didn't like the way these felt at all, sad because the weight is so light. First time doing DLs with a belt, so I still need to find the sweet spot on my torso.

Leg extensions
85 x 10, 10, 10

Lying ham curls
170 x 11, 7, 6

Calf raise machine
320 x 12, 8, 8

[ECGordyn]

DB Bench
90s x 9, 8, 5
80s x 10

Pendlay
205 x 10, 8
215 x 8
Went a bit light on these because of bicep pain. The last thing I want is a tear.

OHP
130 x 10, 8
135 x 8
Bumped weight and added 2 reps for the last set.

Pulldown
230 x 10, 8, 6

Pec deck
170 x 10, 10, 8

Facepulls
50 x 12, 12, 12

Concentration curls
30 x 14, 11, 8

[ECGordyn]

DB Bench
90s x 11, 8, 7. Nice little bump in reps on these.
80s x 8

Pendlay
220 x 10, 8, 8. Form gets sloppy as I go up in weight, but it makes my back grow.

OHP
135 x 10, 8, 6

Pulldown
235 x 10, 8, 6

Pec deck
170 x 12, 10, 8

Seated facepulls
55 x 12, 12, 12. Had to do these on the seated cable row machine because all the standing cable stations were taken. InB4 AthleanX tries to sell 'em on youtube.

Concentration curls
30 x 11, 8, 8

Week 2 finished.

[ECGordyn]

Squat
305 x 6, 5, 6

DL
330 x 5, 5

Basic and heavy.

[ECGordyn]

DB Bench
95s x 6, 5, 5
80s x 10
Heavy weight on bench never feels right for me. I'll stick with higher rep ranges.

Pendlay
235 x 6
225 x 6, 6

OHP
145 x 6, 6, 7
These were the highlight. I've done 150x6 before, but the fight to lockout these reps just felt so good. Last one was a pure grinder, whole body locked in to press the bar up.

Pulldown
250 x 6, 6, 6

Standing cable crunches
60 x 10
50 x 25, 25, 25

[ECGordyn]

Squat
310 x 6,5

Pause DL
295 x 5,5,4

Conv DL
295 x 6

Calf raise machine
320 x 15, 12, 9

Standing cable crunch
50 x 30, 30, 30

Bodyweight 90 kg / 198 lbs

[ECGordyn]

DB bench
90s x 11,8,7
80s x 10

Pendlay
210 x 6
205 x 6,6
Both weights a bit sloppy.

OHP
150 x 5, 5, 2
140 x 6
Was set to do 3x6 at 150, so technically all sets were failure, but it was the worst on the 3rd set, so added some reps at 140. Only 6 hrs sleep the night before, maybe that's why.

Pulldown
250 x 6,6
230 x 8

Concentration curls
30 x 12,10,11

Standing cable crunches
50 x 30
57.5 x 30, 30
Starting to add these a couple times a week. Standing for greater range of motion, and for being the "exact opposite movement of a deadlift," says Candito in one of his vids.

[ECGordyn]

Squat
310 x 3
315 x 3
320 x 3
All sets felt pretty solid. Last rep felt like a looong grinder but only clocks in around 3 seconds.

Pause DL
275 x 6, 6
Second set of these felt much better than the first.

Leg press
410 x 10, 10, 10

Lying ham curl
170 x 11, 8, 8

Calf raise machine
320 x 12, 10, 9

Standing cable crunches
50 x 30, 30, 25
Tough last set for some reason. My hams get tight on these.

[ECGordyn]

DB bench
90s x 11, 8, 7, 6

Pendlay
210 x 10, 10, 8, 6

OHP
130 x 12, 10
125 x 10, 8
Should have hit 12 reps on the second set of 130.

Pulldown
230 x 12, 10
220 x 10, 8
Same as OHP, needed 12 reps for first 2 sets.

Concentration curls
30 x 10, 10, 10

No vids today, gym was crowded.

[ECGordyn]

Squat
320 x 3
335 x 2
Second rep of 335 was awful. Skewed sideways for some reason halfway through the ascent. Dangerous af. Think I descended too quickly and lost control or lost tightness.

DL
345 x 3
355 x 2
These felt pretty good but nowhere near perfect.

Leg press
410 x 8, 10, 10

Lying ham curl
170 x 12, 10, 6

Calf raise machine
320 x 14, 10, 9

Standing cable crunches
57.5 x 30, 30, 25

[ECGordyn]

DB Bench
90s x 10, 8, 7, 6
Surprised to lose a rep on these this session.

Pendlay
210 x 10, 10, 8, 6

OHP
130 x 12, 12, 10, 8
Last 2 reps of last 2 sets were fierce grinders. Ever go blind when you're fighting a rep? Can't focus your eyes on anything and you just see one big blur? Every time with this lift and with heavy deadlifts.

Pullups
BW x 5, 4
F*kn A I'm weak on these. Haven't done pullups in about 5 months. Back then, got up to 10 lbs + 185 bw for a reliable 8-6 reps across 4 sets. Now I'm 198 lbs and struggle to do 5. F*kng hell.

Pulldowns to get some volume in.
230 x 10, 8

Pec deck
170 x 12, 10, 8

Facepulls
50 x 12, 12, 12

Concentration curls
30 x 10, 9, 7

Week 4 finished. Next week test new maxes on squat and DL.

[ECGordyn]

Squat
340 x 4
Passed max test. Brutal last rep.

DL
255 x 4
265 x 4
270 x 3
Cheated a bit and added a rep to 270.

Leg press
410 x 10, 12, 12

Lying ham curl
170 x 12 , 10 , 8

Calf raise machine
320 x 12, 10, 10

No abs, too damn tired.

[ECGordyn]

DB bench
90s x 12, 9, 7, 7
Happy to get some extra reps on these. Will go for double digits across all sets before taking on the 95s. Want to make sure my shoulders can safely support the dumbbells. When I've done 95s and higher in the past, my shoulders don't feel stable at all.

Pendlay
225 x 8, 6, 6
Rather sloppy. Felt a small twinge in my left lower lat at the start of the second set. Felt like my torso was a bit too far forward, my hips too high, but the vid looks normal.

OHP
145 x 8, 6, 6

Pulldown
250 x 8, 6, 6
Still that twinge in the left lat. Hope it's gone by Friday when I test max deadlifts. Might have done 7 on the last set.

Pec deck
180 x 12, 9, 7

Facepulls
50 x 12, 12, 12

Concentration curls
30 x 14, 10, 8

[ECGordyn]

DL
365 x 4, 1, 1
Passed max test and added some singles. These all felt pretty good, as in rigid torso and no pressure in lower back. Followed up with a couple of accessories.

Leg press
430 x 6, 8

Lying leg curl
170 x 12, 10

Calf raise machine
320 x 10, 10

Standing cable crunches
57.5 x 30, 30, 30

Cycle 4 finished. Start next cycle on Monday.

[ECGordyn]

DB bench
90s x 10, 9, 7, 6

Pendlay
215 x 10, 10, 8, 6

OHP
130 x 12, 10
125 x 10, 8
Failed last 2 reps in second set of 130.

Pulldown
230 x 12, 8
220 x 8, 6
Big fails across the board here. Big deal, it's only pulldown.

Concentration curls
30 x 10, 10, 8

Just a quick upper day. Start 5th cycle for real tomorrow.

[ECGordyn]

Start of 5th cycle today.

Squat
295 x 6, 6, 6, 6

DL
320 x 6, 6

Leg press
430 x 8, 8, 8

Lying ham curl
170 x 12, 9, 8

Calf raise machine
320 x 12, 10, 10

Standing cable crunch
57.5 x 25
62 x 20

[ECGordyn]

DB bench
90s x 11, 8, 7, 6

Pendlay
215 x 10, 10, 8, 6

OHP
125 x 12, 12, 8, 6

Pulldown
220 x 12, 10, 8, 8

Pec deck
180 x 10, 9, 6

Facepulls
50 x 12, 12, 12

Concentration curls
30 x 10, 8, 8

Losing strength? Failed several reps today on different lifts, and noticing a small downward trend lately. Still in a caloric surplus. 2 days off before this workout shouldn't have affected anything.

[ECGordyn]

Squat beltless
260 x 8, 8, 8, 8

DL beltless
280 x 8, 8

Leg press
430 x 8, 8, 8

Lying ham curls
170 x 12, 10, 10

Calf raise machine
320 x 12, 10, 10

[ECGordyn]

DB bench
90s x 10, 8, 8, 8

Pendlay
220 x 10, 10, 8, 6

OHP
125 x 12, 12, 10, 8
Last set was technically a rest-pause. Reached failure at 6 reps, then refused to give up those last 2 reps so knocked them out after a 5-second rest.

Pulldown
220 x 12, 10, 8, 8

Pec deck
180 x 12, 7, 6

Facepulls
50 x 12, 12, 12

Concentration curls
30 x 8, 8, 8

[ECGordyn]

Squat
295 x 10
300 x 5 sets of 3 with 60 seconds between sets

Pause DL with a band (15 kg)
245 x 8, 8, 8
Lightest DL work I've done in a while, but with the band the last few reps of these sets torched me. Working on strengthening my lockout, as I've noticed in the past 2-3 weeks I hitch the lockout.

Leg extensions
80 x 10, 10, 10

Lying ham curls
170 x 8, 8, 6

Calf raise machine
320 x 12, 10, 10

[ECGordyn]

DB bench
90s x 10, 10, 8, 7

Pendlay
225 x 10, 8, 8

OHP
135 x 10, 8, 6

Pulldown
230 x 10, 8, 7

Pec deck
180 x 11, 9, 8

Facepulls
50 x 15, 14, 12

Concentration curls
30 x 12, 8, 7

[ECGordyn]

Squat
300 x 10. 1.5 x bodyweight for 10.
290 x 10 sets of 3 reps with 60 seconds between sets.

Pause DL
265 x 8, 8, 8

Leg extensions
80 x 11, 11, 11

Lying ham curls
170 x 12, 8, 8

Calf raise machine
320 x 16, 12, 12

[ECGordyn]

DB bench
90s x 12, 9, 9, 7

Pendlay
230 x 10, 8, 6

OHP
140 x 10, 8, 1, 6
Did a single to show a new girl what we mean by a vertical press. May as well count it.

Pulldown
240 x 10, 8, 6

Pec deck
180 x 12, 10, 7

Facepulls
50 x 15, 15, 12

Concentration curls
30 x 12, 11, 9

[ECGordyn]

DB bench
90s x 12, 10, 9, 7

Pendlay
230 x 10, 8, 8

OHP
140 x 10, 8, 6

Pulldown
240 x 10, 8, 7

Pec deck
180 x 14, 10, 7

Facepulls
50 x 15, 12, 12

Skipped curls.