Candito 6 week

[tommy4life]

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

[ECGordyn]

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.

[tommy4life]

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

[ECGordyn]

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.

[tommy4life]

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

[tommy4life]

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

[tommy4life]

Squat 4×8×125
Dead lift 2×8×140
Ab wheal/leg raises

No RDL, inverts shoulders too much so change to back ext

[tommy4life]

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

[ECGordyn]

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.

[tommy4life]

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.

[tommy4life]

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.

[tommy4life]

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

[ECGordyn]

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.

[tommy4life]

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.

[ECGordyn]

Strong squats there.

[tommy4life]

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

[tommy4life]

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)

[tommy4life]

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

[tommy4life]

And there go my elbows again.

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

[tommy4life]

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

[tommy4life]

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

[tommy4life]

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

[tommy4life]

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

[tommy4life]

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

[tommy4life]

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

[tommy4life]

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.

[tommy4life]

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

[tommy4life]

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

[tommy4life]

C2W1D1

Squat 4×147.5
DL
6×170
3×170 ran out of energy
RDL 3×8×100
Leg raises

[tommy4life]

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