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Thread: Candito 6 week

  1. #1
    Registered User tommy4life's Avatar
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    Candito 6 week

    Using these school holidays to prep for a meat in April. Going to keep a journal to keep myself motivated.

    Today's workout

    Limber 11
    Warmup
    Squat 4×6×145
    Deadlift 2×6×165
    Romanian dl 3×10×100
    An wheal

    Wasn't too hard so TM is good
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  2. #2
    Registered lUser ECGordyn's Avatar
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    Originally Posted by tommy4life View Post
    Using these school holidays to prep for a meat in April. Going to keep a journal to keep myself motivated.

    Today's workout

    Limber 11
    Warmup
    Squat 4×6×145
    Deadlift 2×6×165
    Romanian dl 3×10×100
    An wheal

    Wasn't too hard so TM is good
    In. I'm running same program, starting 9th cycle today.
    Are you using kgs? Good luck.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  3. #3
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    Originally Posted by ECGordyn View Post
    In. I'm running same program, starting 9th cycle today.
    Are you using kgs? Good luck.
    9th? What are the gains like? I've tried it before ince but got an injury on week 2 during the triple squats day.

    Yep kilograms
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    Originally Posted by tommy4life View Post
    9th? What are the gains like? I've tried it before ince but got an injury on week 2 during the triple squats day.

    Yep kilograms
    9th, I've run it since early February. My squat consistently increases, DL is pretty good too. I run a rep goal system for bench.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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    Agile 8
    Warmup
    Bench
    10×103
    10×103
    8×105
    6×108
    Pendlay row
    10×70
    10×75
    8×80
    6×87 fairly easy
    OHP
    12×40
    12×40
    10×45
    8×50 fairly easy
    Pull ups 4×failure
    Facepull/Pullaparts 3×12×60
    Incline curls 3×12×12.5
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  6. #6
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    Agile 8
    Warm up
    Bench
    6×105
    6×105
    6×105
    6×107.5
    Pendlay row
    10×72.5
    10×77.5
    8×85
    6×90
    OHP
    12×40
    12×45
    10×50
    8×55
    Pulldowns 4×8-12
    Facepulls 3×8-12
    Incline curls 3×8-12
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  7. #7
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    Squat 4×8×125
    Dead lift 2×8×140
    Ab wheal/leg raises

    No RDL, inverts shoulders too much so change to back ext
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    Bench 10×107.5 easy
    Spoto 3×5×100
    Pendlay
    10×75
    10×80
    8×87.5
    6×90 maintain
    OHP
    12×42
    12×47
    10×52 +2.5
    6×60 +2.5
    Pullups 4×failure
    Facepulls/rear fly 3×8-12×60/6
    Curls 3×12×15
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  9. #9
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    Looking strong.

    Are you adding Spotos for the whole cycle? Will be interesting to see how that works out, since bench is a weak spot for this program, ppl say.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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    Originally Posted by ECGordyn View Post
    Looking strong.

    Are you adding Spotos for the whole cycle? Will be interesting to see how that works out, since bench is a weak spot for this program, ppl say.
    I've heard people say that it lacks bench volume and today's workout only had one working set so added some spoto. Will add them in thr future on days such as this.
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    W2D1

    Squat
    1×10×145
    5×3×147.5
    Deficit 2" deadlift 3×8×140
    Leg curl 3×12
    Leg raises 3×max

    Hard workout, not looking forward to 10 sets next leg work out.
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    W2D2

    Bench
    10×97.5
    8×105
    8×110
    Pendlay row
    10×80
    8×85
    6×90 (supposed to be 8, got greedy)
    OHP
    10×55
    8×60
    6×67.5
    Pulluos 3×failure
    Facepulls/rear flyes 3×8-12
    DB curls 3×8-12

    Back was sore but that's probably from getting drunk last night and having a clean and jerk competition
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    Originally Posted by tommy4life View Post
    W2D1

    Squat
    1×10×145
    5×3×147.5
    Deficit 2" deadlift 3×8×140
    Leg curl 3×12
    Leg raises 3×max

    Hard workout, not looking forward to 10 sets next leg work out.
    Week 2 is a b*tch on this program, mate. Just turn on machine-mode and knock out the sets one-by-one, it pays off later.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  14. #14
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    W2D3

    Squat
    1×10×147.5
    10×3×142.5
    SGDL
    8×120
    8×130
    8×130 +5 or +10
    Leg curl 3×12×35 +
    Lwg raises

    https://m.youtube.com/watch?v=EuaMrxhcQkU (MR set)

    Last 3 down sets got really hard so began to lose concentration but pretty sure i did better then last time as my lower back and elbows aren't hurting.
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    Strong squats there.
    Workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1549185671#post1549185671

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  16. #16
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    W2D4

    Bench
    10×97.5
    8×105
    8×110 easy
    DB row
    10×30
    8×35
    8×40
    OHP
    10×60
    8×65
    4×70 too hasty
    Chin ups 4×failure
    Facepulls/pullaparts 3×8-12
    Curls 3×8-12×15

    Right elbow hurting a tad but not as bad as last time.
    Did DB row to let my back rest from yesterday
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  17. #17
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    W2D5

    Bench
    1×10×105
    Spoto
    3×5×100
    Pendlay
    10×82.5
    8×87.5
    8×90
    OHP
    10×60
    8×65
    6×67
    Chinups ×3
    Facepull/rear fly 3×8-12×60/6
    Curls 3×8-12×15

    Rear db flyes don't feel right (not eno7gh external rotation) change to rear fly machine next time and see how shoulders feel. If doing DB again maybe go even lighter and do them slower (enougj to be able to squeeze)
    Last edited by tommy4life; 01-04-2019 at 05:39 PM.
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    W3D1

    Squat 3×6×155
    Deadlift 2×4×175
    BW back ext/leg raises

    Squat https://m.youtube.com/watch?v=HSdpuqy6qdA

    Deadlifts were hard, back began rounding on the 2nd rep. Possibly could of gotte a 5th rep but lost focus
    Last edited by tommy4life; 01-06-2019 at 06:53 PM.
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    And there go my elbows again.

    Ill try dropping TM by 10% and switching to High bar squats
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    W3D3

    Squat 1×6×157.5
    SGDL 1×8×140

    Both fairly easy

    Decided to stick to LB squats, will just have to work on shoulder mobility. Add shoulder dislocations on lower days and maybe try thumb less grip
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    W3D4

    Bench 3×6×117.5
    Pendlay 3×6×95
    OHP 3×6×70
    Lever pulldown
    8×105
    7×105
    7×105
    Facepulls/pullaparts 3×12×70

    Bench is finally feeling hard
    Last edited by tommy4life; 01-11-2019 at 05:37 PM.
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    W4D1

    Squat
    3×160
    3×162.5
    3×165
    SGDL
    6×160
    6×165
    Back ext/leg raises 3×12

    Bar placement still sucks, felt like ot was rolling off. Also need to work on depth, seemed shallow
    https://m.youtube.com/watch?feature=...&v=5_OtJN5itGg
    Last edited by tommy4life; 01-13-2019 at 08:48 PM.
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    W4D2

    Bench
    3× 112.5
    3×117.5
    3×122.5 all pause and fairly easy
    Pendlay
    10×85
    10×85
    9×85
    7×90
    OHP
    12×60
    10×60
    8×60
    6×60
    Level pull down 4×8-12×90
    Facepulls 3×12×70
    Hammer curls 3×15-20×12.5

    Elbows felt good today
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    W4D3

    Squat
    3×165
    2×170
    DL
    3×182.5
    2×190
    Back exr 3×8-12×10
    Leg raises

    Happy with squats, DL were a tad rounded
    https://m.youtube.com/watch?feature=...&v=yKLV79fejpc
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  25. #25
    Registered User tommy4life's Avatar
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    W4D4

    Bench
    3×117.5
    4×122.5
    2×127.5
    Pendlay 4×6-10×87.5^
    OHP 4×8-12×60
    Lever pulldown 4×8-12×90
    Facepulls 3×8-12×70
    Hammer curls 3×12-15×15

    All bench with comp pause, felt good
    Start doing proper warmup sets for pendlays though
    Last edited by tommy4life; 01-19-2019 at 12:00 AM.
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  26. #26
    Registered User tommy4life's Avatar
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    W5D1

    Squat 3×175
    DL
    4×135
    4×140
    2×145
    Back ext 3×8-12×10
    Abs

    https://m.youtube.com/watch?v=J7Kfe80ZHwY
    Failed 4th rep in squat, got stuck in the hole.
    Maybe practise dropping the bar during deload since this was the first time ever.
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  27. #27
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    W5D2

    Bench 4×132.5
    Pendlay
    8×92
    6×97
    6×100
    OHP
    8×70 only 1 set, tired
    Lever pulldow
    8×100
    7×110
    6×120
    Rear flyes
    Hammer curls
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  28. #28
    Registered User tommy4life's Avatar
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    W5D3

    DL 4×195
    Back ext
    Core
    Done!

    Surprised I got 4 reps, happy with leg drive. Bit rounded but nothing major. Hips rising just fraction quicker then shoulders.
    https://m.youtube.com/watch?feature=...&v=F2tNkrQ2bkE.
    Results will drop since i started with TM i knew i could do.


    Cycle 1 results
    Squat 180>185 +5
    Bench 135>144 +9
    Deadlift 200>212 +12
    Last edited by tommy4life; 01-23-2019 at 05:55 PM.
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  29. #29
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    C2W1D1

    Squat 4×147.5
    DL
    6×170
    3×170 ran out of energy
    RDL 3×8×100
    Leg raises
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  30. #30
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    Tbought I'd log something

    Deadlift
    3×6×170
    1×3×180
    Front Squat 3×7×87.5
    Weighted Back ext 3×10×40
    Side raises 2×15×40
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