Millz 531 log

[ECGordyn]

Thanks brother! It's hard to saY how far. I'm going to do some heavy singles in 5 weeks. If I don't get at least 360 (5 pound pr) I'm going to be extremely pissed.

What I've learned over the last few weeks is that if I descent slowly it's harder to stand back up... Going down fast with lower weights is working but I'm not sure I have the confidence to do it with a 95% weight.

A slower descent lets you control positioning better, it's normal. But it does use extra energy. Good luck, get used to heavy weights and you'll do fine

[Millz12323]

A slower descent lets you control positioning better, it's normal. But it does use extra energy. Good luck, get used to heavy weights and you'll do fine

I think the bolded part is important. My current programming is extremely submaximal, with pretty low frequency of each lift. When I eventually do switch I'm going to need to get used to regularly using weights that are 80%+.

I really like the current program you're running. Probably will be the next thing I run, but programming based on RPE seems kind of hard and will take some tinkering to get the hang of.

[Millz12323]

Just re-posting this block on this page

Training Block Starting Friday Feb 21st - PR, Joker with FSL

TMS
Squat - 330 (down from 340)
OHP - 165 (down from 170)
DL - 475 (down from 485)
Bench - 250 (down from 255)



Squat Week 1 - https://youtu.be/7zijI1IgA3A
215, 250 x 5
280 PR SET - goal was 9, I got 10 ez reps.
5x5 @ 215


Squat week 2 - https://youtu.be/iy44lwLT2uI
230, 265 x 5
295 PR SET - goal was 7, I got 10
315x3, 335x1
5x5 @ 230

Squat Week 3 - https://youtu.be/SeRdM2i4Nd8
250, 280 x 5
315 x 8 pr set
335x 2, 355x1
5x5 @ 250



OHP Week 1 - https://youtu.be/EkmsYUdNIhg
105, 125 x 5
140 PR SET - got 12, goal was 10
155x3 joker set
5x5 @ FSL, or SSL

OHP Week 2 - https://youtu.be/xa-MUYpXBX8
115, 130 x 5
150 PR SET - got 11 (1 rep pr) goal was 9
165 x 3, 185 x 2
5x5 @ 115

OHP Week 3
125, 140 x 5
155 PR SET (8+)
Maybe jokers sets
5x5 @ FSL, or SSL


DL - Week 1 - https://youtu.be/y-9uzlsKYTw
310, 355 x 5
405 X 13 (goal was 12)
455x3, 475x2
355 - 5x5

DL Week 2 - https://youtu.be/JwuhASZTMwQ
335, 380 x 5
430 PR SET (8+)
Maybe jokers
380 - 5x5

DL WEEK 3 - https://youtu.be/h65dhCMX39s
355, 405 x 5
450 PR SET - 9 reps
485x1
505x1
405 5x5


Bench Week 1 - https://youtu.be/aIC2ZzMjPIg
165, 190 x 5
215 PR SET - goal was 10 - got 10
5x5 @ 165
Joker set - 225x3

Bench Week 2 - https://youtu.be/gwdHAmZwx5s
175, 200 x 5
225 PR SET (13)
260x2
175 5x5

Bench Week 3 https://youtu.be/mAE_Rz-IrV8
190, 215 x 5
240 X 8 pr set
245x1
260 x2
5x5 @ 190

[Millz12323]

Just re-posting this block on this page

Training Block Starting Friday Feb 21st - PR, Joker with FSL

TMS
Bench - 250 (down from 255)



Bench Week 2 - https://youtu.be/gwdHAmZwx5s
175, 200 x 5
225 PR SET (Goal was 9, I got 13 which is a 3 rep PR)
235 x3, 250 x3
5x5 @ 175

Quite happy with 13 reps on the PR set here. I'm having a hard time with the first rep feeling quite a bit harder than the next several.

There's obviously quite a lot of bounce here but I tend to abandon the pause when going for higher reps with heavier weight

[ECGordyn]

I really like the current program you're running. Probably will be the next thing I run, but programming based on RPE seems kind of hard and will take some tinkering to get the hang of.

This program is a mix of RPE and percentage. The first 4 weeks, most of the lifts are prescribed by percentage, with some RPE sets. After that, it's mostly RPE. So there's a learning curve built into the program, and if you overshoot then you can adjust your later sets to match the intended RPE so that the overall stress is the same. It's new to me, too, and I'm still learning how to use it.

I think the bolded part is important. My current programming is extremely submaximal, with pretty low frequency of each lift. When I eventually do switch I'm going to need to get used to regularly using weights that are 80%+.

The last 3 weeks of Candito's 6 week strength program trained me to handle higher percentages. You could use that as a transition out of submaximal weights.

Good benching there

[Millz12323]

This program is a mix of RPE and percentage. The first 4 weeks, most of the lifts are prescribed by percentage, with some RPE sets. After that, it's mostly RPE. So there's a learning curve built into the program, and if you overshoot then you can adjust your later sets to match the intended RPE so that the overall stress is the same. It's new to me, too, and I'm still learning how to use it.

Sounds like a fun thing to learn. Expanding my training knowledge is the intended goal over the long term

The last 3 weeks of Candito's 6 week strength program trained me to handle higher percentages. You could use that as a transition out of submaximal weights.

Candito 6 week
Week 1 ­ Muscular Conditioning
Week 2 ­ Hypertrophy
Week 3 ­ Linear Max OT
Week 4 ­ Heavy Weight Acclimation/Explosiveness
Week 5 ­ Intense Strength Training
Week 6 ­ Deload (optional)
Note ­ There is an option to max out on the 6th

Are you suggesting to run week 4, 5, 6, or 3, 4, 5 before switching into something from calgary bb?

Good benching there

Thanks Brother

[Millz12323]

Training Block Starting Friday Feb 21st - PR, Joker with FSL

TMS
DL - 475 (down from 485)


DL Week 2 - https://youtu.be/JwuhASZTMwQ
335, 380 x 5
430 PR SET - Got 12, goal was 8
465 x 2, 485 x 2
335 5x5

430 x 12 is a 1 rep PR, I think I would have gone for 13 but I was 1 millimeter away from losing some toes on my right foot on the 11th rep (plates landed on the side of my shoe), so I had to take time to re-adjust and by the time I was done doing that I was too gassed. I really wish there were gyms with Deadlift bars. If I'm not mistaken they are a little wider?

I meant to do the 5x5 drop down work at 380, but forgot my own plans and did them at 335 by accident.

Also made a huge mistake by applying some thick as fuark moisturizer to my hands in the morning. Made the bar slip in my hand quite a bit even with chalk. Calluses took some damage today. I messed up and skipped lunch this afternoon.

[ECGordyn]

Candito 6 week
Week 1 ­ Muscular Conditioning
Week 2 ­ Hypertrophy
Week 3 ­ Linear Max OT
Week 4 ­ Heavy Weight Acclimation/Explosiveness
Week 5 ­ Intense Strength Training
Week 6 ­ Deload (optional)
Note ­ There is an option to max out on the 6th

Are you suggesting to run week 4, 5, 6, or 3, 4, 5 before switching into something from calgary bb?

Weeks 3, 4, and 5. Then calculate your 1RMs after week 5, and use those for the Calgary program. You don't *have* to transition with the Candito, because most of the Calgary is submaximal until you get to the last few weeks. But it will give you a more accurate estimate of your 1RMs, and make you more confident to push a true RPE9 in the Calgary.

[knowles.ja]

I really wish there were gyms with Deadlift bars. If I'm not mistaken they are a little wider?

Yeah, I've got an Ohio Deadlift Bar and it's longer collar to collar than my power bar is. It's also about 1-2mm thinner so grip is easier and it flexes more.

[Millz12323]

Yeah, I've got an Ohio Deadlift Bar and it's longer collar to collar than my power bar is. It's also about 1-2mm thinner so grip is easier and it flexes more.

Especially for sumo pulling I think it's great. Like if you missgrove on the way down in a sumo you can do some serious toe damage.

[Millz12323]

Training Block Starting Friday Feb 21st - PR, Joker with FSL

TMS
OHP - 165 (down from 170)

OHP Week 2 - https://youtu.be/xa-MUYpXBX8
115, 130 x 5
150 PR SET - got 11 (1 rep pr) goal was 9
165 x 3, 185 x 2
5x5 @ 115

OHP today... 150 for 11 is a 1 rep pr and 185 x 2 is also a 1 rep pr. I'm interested to test a max on this to see if I maintained a + 10 pounds bodyweight. Currently at 195 so I'd have to get 205.

[Millz12323]

Weeks 3, 4, and 5. Then calculate your 1RMs after week 5, and use those for the Calgary program. You don't *have* to transition with the Candito, because most of the Calgary is submaximal until you get to the last few weeks. But it will give you a more accurate estimate of your 1RMs, and make you more confident to push a true RPE9 in the Calgary.

I downloaded the excel, plugged in the numbers and read the pdf. Looks fun. I think I'll skip week 1 and just start in week 2 sincE the week 2 squats with the 60 second rest look like fun. I should probably just run the whole 6 week at that point... What do you think?

It will taking some getting used to only deadlifting after squatting except in that week 5 workout. I should Also probably aim to use a consistent style with my lifts. Like for bench press don't do the first weeks With a pause and then switch to touch and go for the heavier work in the later weeks.

I'll do a 1rm test Week at the end of this cycle of 531 and use those new numbers to plug into the candito.... Where I think I'll base all the work around a comp style pause bench.

I'd really love to get more than the current maxes listed in my sig. More confident in the Deadlift and OHP.

It's really a lot of pressing frequency and volume. Interested to see how I'll handle it.

[ECGordyn]

I downloaded the excel, plugged in the numbers and read the pdf. Looks fun. I think I'll skip week 1 and just start in week 2 sincE the week 2 squats with the 60 second rest look like fun. I should probably just run the whole 6 week at that point... What do you think?

It will taking some getting used to only deadlifting after squatting except in that week 5 workout. I should Also probably aim to use a consistent style with my lifts. Like for bench press don't do the first weeks With a pause and then switch to touch and go for the heavier work in the later weeks.

I'll do a 1rm test Week at the end of this cycle of 531 and use those new numbers to plug into the candito.... Where I think I'll base all the work around a comp style pause bench.

I'd really love to get more than the current maxes listed in my sig. More confident in the Deadlift and OHP.

It's really a lot of pressing frequency and volume. Interested to see how I'll handle it.

If you skip a week, skip week 6. Doing the full program will give you a better training experience, and also get you ready for that squat volume in week 2, it's harder than it looks on paper.

DL after squat isn't all that bad. Long rests are good.

Yeah, be consistent in the style of the lifts. Maybe add 2-3 back off sets of bench after you get your top set. Some people say there isn't enough bench volume as is.

[Millz12323]

If you skip a week, skip week 6. Doing the full program will give you a better training experience, and also get you ready for that squat volume in week 2, it's harder than it looks on paper.

DL after squat isn't all that bad. Long rests are good.

Yeah, be consistent in the style of the lifts. Maybe add 2-3 back off sets of bench after you get your top set. Some people say there isn't enough bench volume as is.

Thanks for the tips. I'll Probably end up running the whole program. Pretty excited to give it a try.

[Millz12323]

Training Block Starting Friday Feb 21st - PR, Joker with FSL

TMS
Squat - 330 (down from 340)

Squat Week 3 - https://youtu.be/SeRdM2i4Nd8
250, 280 x 5
315 x 8 pr set
335x 2, 355x1
5x5 @ 250

315x8 is a 1 rep pr and these are with acceptable depth unlike the last time with 7 reps and questionable depth. So I guess I'm pretty happy about that. Coincidentally the last time I made any progress on my squat was also after running a few blocks of boring but big. Seems to work for all my lifts.

I also matched a previous 1rm as a joker set at 355 and it wasn't too difficult and I did this While fatigued. Hoping to get 365 on fresh legs for a 1rm test next week.

Really excited about that Deadlift workout on Tuesday. Going to pull 500 for a top single And then a 1rm test the following week.

[Millz12323]

TMS
Bench - 250 (down from 255)

Bench Week 3 https://youtu.be/mAE_Rz-IrV8
190, 215 x 5
240 X 8 pr set
245x1
260 x2
5x5 @ 190

Feel okay about this. 260 is the heaviest bench I've done with a pause....too bad the first rep I bounced it but second rep seemed acceptable.

Looking forward to finishing up this block, doing a 1rm test and then getting started on candito 6 week. I haven't trained with higher frequency squats and bench in a while so I'm hoping the shock spurs some gains.

[Millz12323]

Training Block Starting Friday Feb 21st - Mar 11- PR, Joker with FSL

TMS
DL - 475 (down from 485)


DL WEEK 3 - https://youtu.be/h65dhCMX39s
355, 405 x 5
450 PR SET - 9 reps
485x1
505x1
405 5x5

450x9 is a pr (6th rep goofed though) and not sure what my previous best is at that weight. Maybe 6-7.

505 x 1 is a 10 pound pr and I'm not sure it should even count... Hitching to finish the rep kinda plus 2 failed Pulls right before. I haven't been sleeping and eating that great the last 2 or so weeks. Hopefully can get that in check for next week to try and get some true 1rms where I'm not super fatigued going into the heavy single.

One of the guys who works at The gym I go to wants me to sign up and do a meet with one of their clients on June 13th. I kind of agreed because it would be fun but for whatever reason having second thoughts. Seems kind of expensive... We'll see.

[Millz12323]

Well this Sucks.... They just announced they are closing schools until April where I'm from.

Given the circumstances, I think it's innaproppriate to still hit the gym several times per week while we're being forced to work from home and keep the kids home too.

Pretty demoralizing... the thought of taking a few weeks or more off from training is a hard pill to swallow. I have a chin up bar at home so I guess I'll do lots of those, maybe some push ups but I honestly really hate high rep push ups.

Not sure what to Do for my legs in the meantime as bodyweight squats to failure sounds worse than watching paint dry.

[ECGordyn]

Well this Sucks.... They just announced they are closing schools until April where I'm from.

Given the circumstances, I think it's innaproppriate to still hit the gym several times per week while we're being forced to work from home and keep the kids home too.

Pretty demoralizing... the thought of taking a few weeks or more off from training is a hard pill to swallow. I have a chin up bar at home so I guess I'll do lots of those, maybe some push ups but I honestly really hate high rep push ups.

Not sure what to Do for my legs in the meantime as bodyweight squats to failure sounds worse than watching paint dry.

Well that's very moral of you to sacrifice your hobby for your family. Time to build a home gym.

[Millz12323]

Well that's very moral of you to sacrifice your hobby for your family. Time to build a home gym.

I really want to just go in there one more time for the 1rm test. Can't build a home gym though.

Getting a big place in toronto is Hella expensive and my townhouse doesn't have enough space to set one up in the basement.

[ECGordyn]

I really want to just go in there one more time for the 1rm test. Can't build a home gym though.

Getting a big place in toronto is Hella expensive and my townhouse doesn't have enough space to set one up in the basement.

If this disease is that dangerous, then you're doing the right thing staying home. Last thing in the world I'd want to see is my family get sick because I went out and got sick.

Save those water jugs to weigh down a backpack for squats, lunges, and pull ups. Bench press your wife, she'll love it!

[knowles.ja]

Well that's very moral of you to sacrifice your hobby for your family. Time to build a home gym.

Home gym crew, checking in! It's totally worth it. Sucks that you don't have the space, Millz.

Funny thing is I just watched this video last night, and it's exactly what I'll be doing while I'm on vacation the next few days.

[Millz12323]

If this disease is that dangerous, then you're doing the right thing staying home. Last thing in the world I'd want to see is my family get sick because I went out and got sick.

Save those water jugs to weigh down a backpack for squats, lunges, and pull ups. Bench press your wife, she'll love it!

It seems to only be dangerous for older folks, particularly with Co morbidities... None of which my family has. I'll play it by ear and see. A week off is probably good for me at this point as I haven't taken one in over a year. I went in there this morning and did the 1rm test and hit some small pr's and failed a few lifts as well. Will upload a video later.

[Millz12323]

Home gym crew, checking in! It's totally worth it. Sucks that you don't have the space, Millz.

Funny thing is I just watched this video last night, and it's exactly what I'll be doing while I'm on vacation the next few days.

I watched half of this video yesterday before you posted it here. Only got to the pull ups/push ups part. Will watch the rest later for some ideas.

Where you traveling to brother? Seems you can get some good deals these days.

[Millz12323]

Squat bench Deadlift singles this morning at 6am.

Got a small pr on each lift.

Squat - 375x1 (20 pound pr)
Pause Bench 270x1 (10 pound pr)
TnG bench - 280 - 10 pound pr (failed 285)
Deadlift - 525, 520 fail - 515 x1 (10 pound pr)
OHP - skipped because was out of time.

I did my deadlifts in my socks rather than shoes today After doing them in shoes for tjr last 2 months always and I noticed when I was warming up that it felt kind of slippery so I'm rather pissed about forgetting my other shoes. I feel like I couldn't use my quads and calves at all. Anyway. I'm pretty sure there's a little more there... Like 525 with proper shoes.

That's probably going to be the last training session At the gym for a while. I'm going to start doing 50-100 pull/chin ups per day at home

Equipment which I have at home

20 pound barbell
4x 10 pound weights for the barbell
2x 10 pound Dumbells.

The pros which are going to come out of this mock quarantine.

1) I'm going to do a **** tonne of curls and pull / chin ups.

2) my biceps are hella lacking, but they actually used to be Extremely developed when I was much younger in my early - mid twenties so maybe I'll be able to like rekindle some dormant bicep gains with all the curls I'm planning to do.

Cons:

1) potentially getting elbow tendinitis from all this bicep work.

2) lose all my squat bench Deadlift gains

[Millz12323]

Update:

So I didn't train at all for the last 8 weeks.... Other than farmers walking the groceries to the house from the car (about 150 meters lol).. Anyways..

I ate a lot of junk food. Protein intake was really trash and I've been sleeping 3-6 hours max per night with the average being like 4-5.... You see... Without the gym my gaming addiction takes over and it kind of ruins my life because I'm not a productive human being on 4 hours of sleep. Work is bad right now.

The good news is I bought some weight for this barbell on the weekend and I've been slowly getting used to moving again. I only have about 245 or so pounds at the moment.

Squats - I'm currently forced to use a weight that, I can clean off the floor, press overhead and then gently lower onto my back. When I'm done the set I need to be strong enough to do a behind the neck press overhead. This Sucks... But it's something at least. Doing back squats with a good pause. Front squats will have to be my "heavy squat". I did 4 sets of 8 paused squats in bare feet today with 125 on the bar lol.... Barefoot squats are a COMPLETELY different movement for me vs heeled squats.

OHP - did a few sets of 5 with 125 on the bar. It felt heavy but the bar speed was good. Abs get hella tired on everything

Deadlifts - God it felt like heaven to pick something heavy up off the ground. Just did 1 set of 10 with 245 on the bar.

I can do pendlay rows. I'd love to be able to bench.. I gave floor pressing a try but I wasn't loving it.

Overall my strength is pretty **** but it's my stamina that is completely gone... Not too concerned as I know these things come back quick. My core is currently the weakest link with it tiring first during ohp and squats

I took some videos today of the session today. I lift on my back porch. It was hot as fk today so I did these without a shirt on. Body composition is really bad at the moment. Which reminds me. I should take some before photos.

Not sure if I'll hop into a deficit right away. I think it'll happen naturally from just eating less junk and normalizing my sleep and loosely tracking my protein.

Anyway that's all for now.

[ECGordyn]

I took some videos today of the session today. I lift on my back porch. It was hot as fk today so I did these without a shirt on. Body composition is really bad at the moment.

Vids or it didn't happen, you know the rules my man.

Good to see you getting some serious work in again.

[Millz12323]

Vids or it didn't happen, you know the rules my man.

Good to see you getting some serious work in again.

:d :d






Feels good to do something even if it's really sub optimal. Looking forward to hopefully working up to a 2 plate front squat.. I'll have to incorporate cleans as part of my work. I don't think I can clean a weight that heavy at the moment.

I've been checking your page every week or 2. I don't remember if I wrote anything but I just got angry because I don't have space for a rack in my house like you... Mirin as always

[ECGordyn]

:d :d



Feels good to do something even if it's really sub optimal. Looking forward to hopefully working up to a 2 plate front squat.. I'll have to incorporate cleans as part of my work. I don't think I can clean a weight that heavy at the moment.

I've been checking your page every week or 2. I don't remember if I wrote anything but I just got angry because I don't have space for a rack in my house like you... Mirin as always

Your body composition looks ok. Maybe not what it was in your avi, but you still look like a dude who lifts. Do you have room on that lawn for any kind of rack, wood or otherwise?

I had to squat a big pole on a school playground when the gyms shut down here. I know what you mean about better than nothing. Concrete plates are better than no plates

My gym takes up half my living room, lol. In the future I'll bolt the rack down, probably onto 2 sheets of plywood. Got my wife lifting regularly too so that's a big benefit of owning it.

[jademonkey]

Did you quit again?
My gym just opened for sidewalk workouts and I'm also stuck with cleaning the bar to squat. I'm sticking with front squats for now. 135 lbs the other day lol. Feels bad man.