Comp. Bench
110 x 5 @9.5+
Bench T&G
100 x 2 x 5
Chins overhand
bw 86.4 x 6, 6, 5
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11-13-2021, 09:19 PM #871
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11-16-2021, 03:57 AM #872
Squat
150 x 3 @<9
125 x 3 x 6
Bench comp. pause
100 x 4 x 5
Inverted row
bw 87.1 x 3 x 12
BB curls
25 x 8, 10, 10Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-17-2021, 03:54 AM #873
DL
185 x 1 @ 10
RDL
130 x 3 x 6
OHP
65 x 1 @9
55 x 3 x 5
Chins overhand
bw 86.7 x 6, 5, 6
Overhead tricep extensions
25 x 3 x 10Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-18-2021, 11:32 PM #874
Squat
150 x 1 @8
130 x 2 x 5
Bench comp. pause
115 x 1 @9
Bench T&G
102 x 2 x 5
Inverted row
bw 85.9 x 14, 12, 12Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-18-2021, 11:40 PM #875
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11-23-2021, 03:12 AM #876
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11-23-2021, 03:13 AM #877
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11-30-2021, 04:23 AM #878
Bench T&G
90 x 4 x 8
Inverted row
bw 86.0 x 15, 12, 10
BB curls
20 x 3 x 12
BB OH tricep ext.
25 x 3 x 12Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-01-2021, 03:24 AM #879
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12-02-2021, 09:15 PM #880
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12-03-2021, 06:51 AM #881
When you did Candito's 6 week program, were you benching comp the whole time or only for the max attempts? I just completed the first week pressing comp only and by the numbers my bench performance (which had been high recently even while cutting) has slumped considerably. For valid maxes that's what I'll need to be able to do anyway so this is fine, but he didn't mention in the pdf whether he intends for it to be used exclusively - I'm assuming so and it's simply not worth pointing out.
Funny, since I complained about the bench being too light last time when I wasn't even mindful that I needed to pause on my max attempt.Bench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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12-03-2021, 05:03 PM #882
I always did dumbbell bench on double progression when I ran C6W in the past. I saw the best bench growth when benching 4 times a week with different variations and different set/rep protocols.
What was your bench programming and progression like before you ran C6W the first time? Could be that the C6W benching was less volume than you did before, which gave more room for supercompensation (strength gains showing out after removing lots of volume and fatigue)? I'm just guessing about that since I don't recall your programming before.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-03-2021, 08:58 PM #883
Quite haphazard. I didn't program any specific progression but would simply make sure to do it about 2 or 3 times a week, and alternate weight with volume in emphasis. While still in a deficit I somewhat recently got 5 x 10 at 225 T&G on a couple of different sessions, and 275 for 5s were the signs of a strong day for weight.
When I originally ran the program, I stupidly did T&G through the whole thing so I don't know if comparing until now when I'm pausing all of them is as meaningful. You're probably right about the supercompression; just hope the same pattern applies upon correcting the form.
Strong work lately and glad to see you're still at itBench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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12-10-2021, 02:52 AM #884
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