Unleashing the inner beast: a Candito Linear log

[Corbets]

Candito Linear - Hypertrophy Upper
Friday, 19 July 2019 at 05:11

Bench Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 75 kg × 8
Set 5: 75 kg × 8
Set 6: 75 kg × 8
Set 7: 75 kg × 7

Incline Bench Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 50 kg × 3 [Warm-up]
Set 3: 65 kg × 8
Set 4: 65 kg × 8
Set 5: 65 kg × 6
Set 6: 65 kg × 5

Pendlay Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 50 kg × 4 [Warm-up]
Set 3: 67.5 kg × 8
Set 4: 67.5 kg × 8
Set 5: 67.5 kg × 8
Set 6: 67.5 kg × 8

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 37.5 kg × 10
Set 3: 37.5 kg × 9
Set 4: 37.5 kg × 7

Hammer Curl (Dumbbell)
Set 1: 15.9 kg × 10
Set 2: 15.9 kg × 10
Set 3: 15.9 kg × 10

Decline Crunch
Set 1: +5 kg × 30
Set 2: +5 kg × 30
Set 3: +5 kg × 10

Workout Notes: Same weight as last week on the bench, since I didn’t complete the last set. More would have been too much. Didn’t get the two extra reps I wanted, but I at least got one! Just one more week of my cut, then I’ll be married and can return to bulking!

On the inclines, the second set ended in a grinder. I wanted to finish, so I was careful not to quite push myself to failure on the third set. But that last rep in set four was all I had.

Much better than last week, all around. Upper body volume days take a while though - 2:08 today!

[Corbets]

Candito Linear - Heavy Lower
Monday, 22 July 2019 at 06:10

Squat (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 90 kg × 3 [Warm-up]
Set 5: 105 kg × 6
Set 6: 105 kg × 6
Set 7: 105 kg × 6

Deadlift (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 120 kg × 3 [Warm-up]
Set 5: 142.5 kg × 6
Set 6: 142.5 kg × 6

Standing Calf Raise (Barbell)
Set 1: 127.5 kg × 15
Set 2: 127.5 kg × 15
Set 3: 127.5 kg × 18

Workout Notes: Overate in London all weekend, but it’s hard to feel guilty about it when, for the second week in a row, I hit personal bests on two of the three Monday lifts...

[Corbets]

Candito Linear - Heavy Upper
Tuesday, 23 July 2019 at 05:02

Bench Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 50 kg × 3 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 85 kg × 6
Set 5: 85 kg × 3
Set 6: 85 kg × 3

Bent Over Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 75 kg × 6
Set 5: 75 kg × 6
Set 6: 75 kg × 8

Overhead Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 30 kg × 3 [Warm-up]
Set 3: 40 kg × 3 [Warm-up]
Set 4: 52.5 kg × 6

Chin Up
Set 1: +10 kg × 6

Face Pulls (Barbell)
Set 1: 45 kg × 10
Set 2: 45 kg × 10
Set 3: 45 kg × 14

Workout Notes: Ultra low calorie cut yesterday - under 1100 calories of almost exclusively protein to compensate for a couple 4500 calorie days. Will do the same again today and probably tomorrow. Wedding this weekend...

Got that sixth rep on the first set of bench (the one I missed last week)! But it left me with little else to give. Went to failure on the third set.

First set of rows felt low energy, but they got better fast. Maybe the caffeine kicked in...

...because the OHPs were grinders again. Made the same as last week, but not the extra rep or two that I aimed for.

In the end, a new PB on both the rows and the face pulls. Yay for my back!

[Corbets]

Candito Linear - Hypertrophy Lower
Thursday, 25 July 2019 at 05:11

Front Squat (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 6 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 72.5 kg × 8
Set 5: 72.5 kg × 8
Set 6: 72.5 kg × 8
Set 7: 72.5 kg × 8
Set 8: 72.5 kg × 4

Deficit Deadlift (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 125 kg × 8
Set 5: 125 kg × 8
Set 6: 125 kg × 8

Standing Calf Raise (Barbell)
Set 1: 70 kg × 15
Set 2: 100 kg × 15
Set 3: 120 kg × 15
Set 4: 120 kg × 15
Set 5: 120 kg × 15

Workout Notes: I should have been able to squeeze one or two more out of those front squats, but I collapsed! Oh well, next week will be the full 8 on the last set.

Great grip on that first set of deficit deads. Same weight as last week, but when I go off the cut next week I’ll have a better shot at increasing. Did them all raw, though, and that’s a plus!

Moved the bar up to the back of my shoulders (low bar squat position) instead of hanging from my arms in front (deadlift position) on the advice of the bodybuilding forum. Worked up the weight a bit to get used to it, rather than jumping all in. Ended 5kg up from last week, though.

[Corbets]

Candito Linear - Hypertrophy Upper
Friday, 26 July 2019 at 05:52

Bench Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 4 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 75 kg × 8
Set 5: 75 kg × 8
Set 6: 75 kg × 8
Set 7: 75 kg × 8

Incline Bench Press (Barbell)
Set 1: 40 kg × 3 [Warm-up]
Set 2: 65 kg × 8
Set 3: 65 kg × 8
Set 4: 65 kg × 8
Set 5: 65 kg × 8

Pendlay Row (Barbell)
Set 1: 15 kg × 8 [Warm-up]
Set 2: 45 kg × 4 [Warm-up]
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8
Set 6: 70 kg × 8

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 9 reps

Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 37.5 kg × 10
Set 3: 37.5 kg × 8
Set 4: 37.5 kg × 7

Hammer Curl (Dumbbell)
Set 1: 15.9 kg × 11
Set 2: 15.9 kg × 11
Set 3: 15.9 kg × 11

Decline Crunch
Set 1: +10 kg × 30
Set 2: +10 kg × 30
Set 3: +10 kg × 30

Workout Notes: Kept the weight the same for the third week on the bench to focus on reps across that and the incline bench. Last day of my cut! Got them all this time, though!

Used the fiancée’s 15kg bar to superset my rows during the incline sets. Slightly smaller diameter, don’t care for that, but it works. Oddly, rows are the one lift where I feel like my form gets cleaner as I go through the sets. The first set, it’s always a bit hard to touch the chest with the bar, but by the third set or so it’s pretty smooth and automatic...

When pull-ups leave you woozy, you know you’re pushing hard!

Shoulders were a little hard. One less rep than last week.

Great workout today! Ready to get hitched tomorrow.

[tblodg15]

Just wanted to say good work!

I like your level of detail with your workout log as well as your thoughts on how it went. Also like your focus on getting the form right.

So I am curious if you are seeing or feeling progress with the higher volume of the new program? It looks like you are progressing with the main lifts, the squats and deadlifts are getting up there!

And more important than your lifting, enjoy the wedding!

[Corbets]

Candito Linear - Heavy Lower
Monday, 29 July 2019 at 14:07

Squat (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 90 kg × 3 [Warm-up]
Set 5: 107.5 kg × 6
Set 6: 107.5 kg × 1
Set 7: 107.5 kg × 0

Deadlift (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 120 kg × 3 [Warm-up]
Set 5: 145 kg × 3
Set 6: 145 kg × 4

Standing Calf Raise (Barbell)
Set 1: 120 kg × 15
Set 2: 130 kg × 15
Set 3: 130 kg × 14

Workout Notes: Mid-day. 28 degrees at 1400. Ugh.

Not the best session ever. I attribute at least some of it to the heat - I’d have figured I’d be stronger after a weekend of overeating and lifting mid afternoon on a full stomach, rather than fasted when I first wake up! Oh well.

[Corbets]

Just wanted to say good work!

I like your level of detail with your workout log as well as your thoughts on how it went. Also like your focus on getting the form right.

So I am curious if you are seeing or feeling progress with the higher volume of the new program? It looks like you are progressing with the main lifts, the squats and deadlifts are getting up there!

And more important than your lifting, enjoy the wedding!

Thanks a lot! Wedding was great, a whole lot of fun and not one (of very, very many) calorie counted. ;-)

My 40th birthday lifts (today) weren’t as great, but they work. I do feel like I’m making progress, and my calculated 1RM is going up steadily on all lifts. At the wedding, people who haven’t seen me in 7 months commented on the amount of muscle I’ve added, so I’m thinking the volume is working...

In any case, I’m enjoying it and feeling great!

[Corbets]

Candito Linear - Heavy Upper
Tuesday, 30 July 2019 at 15:31

Bench Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 50 kg × 3 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 85 kg × 6
Set 5: 85 kg × 4
Set 6: 85 kg × 2

Bent Over Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 77.5 kg × 6
Set 5: 77.5 kg × 6
Set 6: 77.5 kg × 7

Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 3 [Warm-up]
Set 3: 40 kg × 3 [Warm-up]
Set 4: 55 kg × 3

Chin Up
Set 1: +10 kg × 3

Workout Notes: Bench: got an extra rep on the second set at the expense of the third set. I think that’s progress of a sort...?

Rows and OHPs were ok. No great shakes. If I remember the program correctly, though, I should have stayed at 52.5kg for two more weeks before increasing the weight - I mistakenly tried for linear progression.

Only 3 reps, but I’m carrying 5kg more body weight than last week when I did 6....

Skipped the face pulls due to having company over and being in a hurry.

[Corbets]

Candito Linear - Hypertrophy Lower
Friday, 2 August 2019 at 12:13

Squat (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 60 kg × 3 [Warm-up]
Set 3: 80 kg × 3 [Warm-up]
Set 4: 90 kg × 8
Set 5: 90 kg × 8
Set 6: 90 kg × 8
Set 7: 90 kg × 8

Deficit Deadlift (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 120 kg × 8
Set 5: 120 kg × 8
Set 6: 120 kg × 8

Standing Calf Raise (Barbell)
Set 1: 110 kg × 15
Set 2: 110 kg × 15
Set 3: 110 kg × 15
Set 4: 110 kg × 15
Set 5: 110 kg × 15

Workout Notes: Decided to swap to back squats on volume days for the next few months. 90kg is about 69% of my 1RM (as calculated from Tuesday’s heavy day). Also, tried lifting in my socks today instead of my Reebok Nano CrossFit shoes.

Form looked pretty good on those squats, I think, though I seem to be bringing the bar forward at the end of each eccentric - will post a video of the first set. Saw a Mark Bell video about tucking my chin to help shove the chest out, but I found that difficult to achieve.

That said, my lower back felt very worked after the squats, which is new. Worked as in muscles were fatigued, not injured. But it didn’t leave me feeling like I had much for my deficit deadlifts, so I dropped 5kg off the bar before the first work set. Last rep or two of that third set brought me close to technical failure, so it was the right choice.

Slightly decreased the weight on the calves too, though this was due to changing the way I perform the lift (bar on shoulders rather than in front below me in my hands - at first low bar, then high - I think I prefer high but I’m not sure yet) last time. I’m also not currently using any sort of platform, just lifting from flat ground pushing through my toes.

Oddly, I feel today’s lower body session most in the lower back and forearms!

[Corbets]

Volume day squats - first set.

[Corbets]

Candito Linear - Hypertrophy Upper
Saturday, 3 August 2019 at 11:55

Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 4 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 70 kg × 8
Set 5: 70 kg × 8
Set 6: 70 kg × 8
Set 7: 70 kg × 8

Incline Bench Press (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 60 kg × 8
Set 3: 60 kg × 8
Set 4: 60 kg × 8
Set 5: 60 kg × 10

Pendlay Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 50 kg × 3 [Warm-up]
Set 3: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8
Set 6: 70 kg × 10

Pull Up
Set 1: 8 reps
Set 2: 7 reps
Set 3: 6 reps

Overhead Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 35 kg × 10
Set 3: 35 kg × 10
Set 4: 35 kg × 11

Hammer Curl (Dumbbell)
Set 1: 18 kg × 8
Set 2: 18 kg × 8
Set 3: 18 kg × 10

Decline Crunch
Set 1: +10 kg × 30
Set 2: +10 kg × 22
Set 3: +10 kg × 16

Workout Notes: My left wrist was hurting, and I wanted to do some form checks / try a new grip (Mehdi’s bulldog grip) anyway, so I took extra time and decreased the weight slightly over last week.

I decreased the weight slightly on pretty much all the big compounds except rows, which felt pretty solid. I sort of figure that as this is my first week of bulking, I should give myself a little room to enable some linear progression from the start, rather than being on the edge already.

[Corbets]

Candito Linear - Heavy Lower
Monday, 12 August 2019 at 05:15

Squat (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 90 kg × 6
Set 5: 90 kg × 6
Set 6: 90 kg × 6

Deadlift (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 120 kg × 3 [Warm-up]
Set 4: 130 kg × 6
Set 5: 130 kg × 6

Standing Calf Raise (Barbell)
Set 1: 120 kg × 5
Set 2: 120 kg × 15
Set 3: 120 kg × 15
Set 4: 120 kg × 15

Workout Notes: Body was out of sorts last week - various dull aches - so I took a deload week it was about time anyway, had been 2 full months since I started this program.

Between that and pushing myself to failure after the first set two weeks ago, I dropped the weight about 15% and will work my way back up again. Even 90kg felt pretty hard, though I think a good part of that is my body needing to remember the right form. I’m at risk of these turning into good mornings instead, which is not good.

But I also realized afterwards that I was lifting raw - forgot my belt. That probably had an impact too. Remembered it for the deadlifts, and although I dropped the weight nonetheless, I dropped less proportionally and felt like I had better form.

Hit the rack a couple times on my first set of calf raises. Still haven’t fully adjusted to doing this with the bar on my shoulders. First three sets I did “incorrectly” anyway - used the low bar squat position, which I eventually realized was resulting in me being off balance. On the fourth set I moved the weight further up my shoulders, and it felt better.

[Corbets]

Candito Linear - Heavy Upper
Tuesday, 13 August 2019 at 05:20

Bench Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 50 kg × 3 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 77.5 kg × 6
Set 5: 77.5 kg × 6
Set 6: 77.5 kg × 6

Bent Over Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 75 kg × 6
Set 5: 75 kg × 6
Set 6: 75 kg × 6

Overhead Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 30 kg × 3 [Warm-up]
Set 3: 40 kg × 3 [Warm-up]
Set 4: 50 kg × 6

Chin Up
Set 1: +5 kg × 7

Face Pulls (Barbell)
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10

Workout Notes: DOMS in my calves today. I never have sore calves...

Anyway, trying to consciously ever so slightly flare my elbows on the bench press today. Not a lot, and only on the way up, per some YouTube advice I saw (I know, I know, but it sounded rational).

Awesome mind muscle connection during the rows.

Really felt good on the OHPs, though they weren’t easy. Need to remember to only go up every 3 weeks on those and the chins.

Speaking of which, I dropped the chins to 5kg, given my recent weight gain. Feels like the right choice.

Overall, a good submaximal workout.

[Corbets]

Candito Linear - Hypertrophy Lower
Thursday, 15 August 2019 at 05:32

Squat (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 60 kg × 3 [Warm-up]
Set 3: 80 kg × 8
Set 4: 80 kg × 8
Set 5: 80 kg × 8
Set 6: 80 kg × 10

Deficit Deadlift (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 110 kg × 8
Set 5: 110 kg × 8
Set 6: 110 kg × 8

Standing Calf Raise (Barbell)
Set 1: 110 kg × 15
Set 2: 110 kg × 15
Set 3: 110 kg × 15
Set 4: 110 kg × 15
Set 5: 110 kg × 20

Workout Notes: Nothing to write about. As with my heavy days, I dropped the weights a bit and will work back up. Felt good though.

[Corbets]

Candito Linear - Heavy Lower
Monday, 19 August 2019 at 05:29

Squat (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 95 kg × 6
Set 5: 95 kg × 6
Set 6: 95 kg × 6

Deadlift (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 110 kg × 3 [Warm-up]
Set 4: 135 kg × 6
Set 5: 135 kg × 6

Standing Calf Raise (Barbell)
Set 1: 125 kg × 15
Set 2: 125 kg × 15
Set 3: 125 kg × 13

Workout Notes: Felt pretty good today. Admittedly, I’ve been over-eating lately (dirty bulk - gotta clean it up) but more importantly, I just felt like my body remembered what it’s doing. Deload weeks are hard from me, but after last week my body figured out where it’s at and I’m back in the groove.

Squats were Jiffy smooth. Probably helped that I remembered my belt this time.

Both chalked and used straps on the deadlifts, but the second set looked pretty good, I think. Felt that way, anyway!

Weight got to be too much for my shoulders in the calf raises. Need to figure out a better solution...

Good day all around though!

[Corbets]

Candito Linear - Heavy Upper
Tuesday, 20 August 2019 at 05:28

Bench Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 50 kg × 3 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 80 kg × 6
Set 5: 80 kg × 6
Set 6: 80 kg × 6

Bent Over Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 77.5 kg × 6
Set 5: 77.5 kg × 6
Set 6: 77.5 kg × 6

Overhead Press (Barbell)
Set 1: 30 kg × 3 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 50 kg × 7

Chin Up
Set 1: +5 kg × 6

Face Pulls (Barbell)
Set 1: 42.5 kg × 10
Set 2: 42.5 kg × 10
Set 3: 42.5 kg × 10

Workout Notes: I’ve been sleeping crazy long after my last few leg days - which is making it hard to wake up for upper body day!

Bench felt good. A little hard towards the end, and I had to pay particular attention to not over-accelerating on the way down, but I had good form and nice speed.

Really felt the mind-muscle connection on the bent over rows. I’ve been trying for that for a while now...

Added a rep to the OHPs with the intent to do so again next week. That will be my pattern - 6 reps up to 8, then increase weight and drop back to 6.

I definitely still prefer cable face pulls to the barbell version, but I have to work with what I’ve got.

[Corbets]

Candito Linear - Hypertrophy Lower
Thursday, 22 August 2019 at 05:10

Squat (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 85 kg × 8
Set 5: 85 kg × 8
Set 6: 85 kg × 8
Set 7: 85 kg × 9

Deficit Deadlift (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 115 kg × 8
Set 4: 115 kg × 8
Set 5: 115 kg × 8

Standing Calf Raise (Barbell)
Set 1: 95 kg × 15
Set 2: 115 kg × 15
Set 3: 115 kg × 15
Set 4: 115 kg × 17
Set 5: 115 kg × 22

Workout Notes: I like being off caffeine again (since 3 weeks) - feels a lot easier to get started in the morning.

Form felt pretty good during my squats. I mean, it would - it’s a significant amount below the weight I did on Monday - but I think it’s helpful to have that variation to practice form. Another week or two and my hypertrophy days will be back where they need to be.

Threw on the straps after the first work set of deadlifts. The bar was sliding out of my hands and I had to regroup after every rep, to the point of negatively impacting form.

[Corbets]

Candito Linear - Hypertrophy Upper
Friday, 23 August 2019 at 05:15

Bench Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 72.5 kg × 8
Set 5: 72.5 kg × 8
Set 6: 72.5 kg × 8
Set 7: 72.5 kg × 8

Incline Bench Press (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 62.5 kg × 8
Set 3: 62.5 kg × 8
Set 4: 62.5 kg × 8
Set 5: 62.5 kg × 8

Pendlay Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 50 kg × 3 [Warm-up]
Set 3: 72.5 kg × 8
Set 4: 72.5 kg × 8
Set 5: 72.5 kg × 8
Set 6: 72.5 kg × 10

Pull Up
Set 1: 8 reps
Set 2: 6 reps
Set 3: 5 reps

Overhead Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 37.5 kg × 10
Set 3: 37.5 kg × 10
Set 4: 37.5 kg × 6

Workout Notes: Bench felt strongest in the first four reps of the last set, for some reason. Incline bench felt like a chore as always! Less so on the second set. In any case, I adjusted my grip on both. Moved it one finger narrower (pinky on the first ring of the Chan bar) and ensured the bar was seated low in the hand.

Went all beast mode explosive in the second set of rows, and did a good job of keeping up the rest of the way through. Those felt really good today, and I think it’s because that mind muscle connection I established earlier in the week has persisted. Maybe I’ve finally locked in the right movement pattern here!

Need to remember to do the same weight for the OHPs (37.5kgx10) for the next two weeks. Quit trying to move up every week on that one!

I don’t think I’ve been really strict on my pull-ups, so I’m going slower on those. That and my increased weight probably contribute to the lower rep numbers. Incidentally, I’m supersetting those with the vertical press.

Skipped the accessory work work today. Got up on time but started slow, so I ran out of time.

[Corbets]

Candito Linear - Heavy Lower
Monday, 26 August 2019 at 04:30

Squat (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 97.5 kg × 6
Set 5: 97.5 kg × 6
Set 6: 97.5 kg × 6

Deadlift (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 110 kg × 3 [Warm-up]
Set 4: 135 kg × 6
Set 5: 135 kg × 6

Workout Notes: 4am instead of 4:45 wake up today so I can get to the airport. Lithuania for two days.

My wife cleaned the whole house this weekend, including the gym. Wow, is it spiffy in here!

Good squats. Ice cream-powered today! Yay for caloric surplus (even if my model isn’t perfect - definitely too many calories on the weekends and not quite enough compensation on the weekdays to keep the surplus minor, so I need to average things out better).

Deadlifts were strong. Knocked out the first set pretty rapidly, albeit with chalk, straps and a belt. I feel a new PB coming in a couple weeks!

Skipped the calves so that I could hurry on to the airport - and also because I’m tired of my shoulders hurting and want the squat pad to arrive before my next attempt.

[Corbets]

Candito Linear - Heavy Upper
Thursday, 29 August 2019 at 05:14

Bench Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 50 kg × 3 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 82.5 kg × 6
Set 5: 82.5 kg × 6
Set 6: 82.5 kg × 5

Bent Over Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 4 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 80 kg × 6
Set 5: 80 kg × 6
Set 6: 80 kg × 6

Overhead Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 50 kg × 7

Chin Up
Set 1: +5 kg × 8

Face Pulls (Barbell)
Set 1: 45 kg × 10
Set 2: 45 kg × 10
Set 3: 45 kg × 10

Workout Notes: Had a couple days off due to travel, so I’m doing Tuesday’s workout on Thursday. Hope to still get the full cycle in by doing upper volume day on Saturday...

Bench: Halfway up on the last rep. Got stuck and couldn’t overcome. Disappointing.

Rows: Actually, I felt really strong on these. If this wasn’t a PB, then it’s getting close, but they went up pretty easy.

OHPs: Misremembered my target number of reps. ;( Would have gotten 8 if I would have tried for it, I think. Oh well - I’ll go up next week nonetheless.

Weighted chin-ups: like a boss.

Face pulls felt just a tiny bit sloppy. Not bad, really, just not perfect.

[Corbets]

Candito Linear - Hypertrophy Lower
Friday, 30 August 2019 at 05:04

Squat (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 87.5 kg × 8
Set 5: 87.5 kg × 8
Set 6: 87.5 kg × 8
Set 7: 87.5 kg × 8

Deficit Deadlift (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 120 kg × 8
Set 4: 120 kg × 8
Set 5: 120 kg × 8

Standing Calf Raise (Barbell)
Set 1: 120 kg × 15
Set 2: 120 kg × 15
Set 3: 120 kg × 15
Set 4: 120 kg × 15
Set 5: 120 kg × 15

Workout Notes: Starting to lose my vascularity after a month of bulking.

Squats: manageable raw. Trying to be a little more explosive though.

Deficit deadlifts: saw another Rippetoe video last night and am trying to improve my form. Shins start an inch from the bar. Hips start higher than I had been doing. A little worried about my back in that position on the deficit variant. And after the first set and some googling, I found confirmation that my hips should not be higher than my shoulders, so I need to shorten the deficit somewhat (1 mat instead of two in this case). Had to use straps on the last set.

Calves: tried my new squat pad for the first time. That makes such a huge difference!!! Will go up quite a bit in weight in the coming weeks, I think, as it’s no longer painful.

[Corbets]

Candito Linear - Hypertrophy Upper
Saturday, 31 August 2019 at 11:08

Bench Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 75 kg × 8
Set 5: 75 kg × 8
Set 6: 75 kg × 8
Set 7: 75 kg × 8

Incline Bench Press (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 65 kg × 8
Set 3: 65 kg × 8
Set 4: 65 kg × 8
Set 5: 65 kg × 7

Pendlay Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 50 kg × 3 [Warm-up]
Set 3: 75 kg × 8
Set 4: 75 kg × 8
Set 5: 75 kg × 8
Set 6: 75 kg × 8

Pull Up
Set 1: 7 reps
Set 2: 7 reps
Set 3: 5 reps

Overhead Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 35 kg × 10
Set 3: 35 kg × 10
Set 4: 35 kg × 10

Hammer Curl (Dumbbell)
Set 1: 18 kg × 10
Set 2: 18 kg × 10
Set 3: 18 kg × 10

Sit Up
Set 1: 50 reps

Workout Notes: Barely made the bench, but held good form throughout!

Incline bench: last rep was a grinder. Didn’t have a chance at the 8th.

Rows were fantastic as seems to be the norm the last few weeks, and pull-ups sucked as always.

But holy crap - on the OHPs, I came dangerously close to passing out for the first time ever! Tried one too many reps (in this case, 3 at the start of the second set) without taking a new breath. I recovered, but... will be more careful in te future!!! Need to do the same weight next week.

Felt more explosive on the bicep curls, though I tried to keep from swinging my hips (much). Always a challenge, that balance.

[Corbets]

Candito Linear - Heavy Lower
Monday, 2 September 2019 at 05:29

Squat (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 100 kg × 6
Set 5: 100 kg × 6
Set 6: 100 kg × 6

Deadlift (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 120 kg × 3 [Warm-up]
Set 4: 137.5 kg × 6
Set 5: 137.5 kg × 6

Standing Calf Raise (Barbell)
Set 1: 130 kg × 15
Set 2: 130 kg × 15
Set 3: 130 kg × 15

Workout Notes: Wasn’t entirely certain I’d complete those squats... but I did!

Heavy deadlifts are heavy. Worse (better?) than sprinting for my heart rate!

As expected, calves are going up quickly now. Still, need to concentrate on core tightness.

[Corbets]

Candito Linear - Heavy Upper
Tuesday, 3 September 2019 at 05:23

Bench Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 50 kg × 3 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 82.5 kg × 6
Set 5: 82.5 kg × 6
Set 6: 82.5 kg × 6

Bent Over Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 50 kg × 3 [Warm-up]
Set 3: 70 kg × 3 [Warm-up]
Set 4: 82.5 kg × 6
Set 5: 82.5 kg × 6
Set 6: 82.5 kg × 6

Overhead Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 52.5 kg × 6

Chin Up
Set 1: +5 kg × 8

Face Pulls (Barbell)
Set 1: 47.5 kg × 10
Set 2: 47.5 kg × 10
Set 3: 47.5 kg × 10

Workout Notes: Bench: got the last rep this time! Will go up next week. Pretty much back to my max again, but this time while bulking, so I expect to be able to work my way up to sets at 100kg in the next months.

Back strength remains incredible. I feel like such a beast, my lats seem huge from the front... no complaints here!

Got 6 after increasing the weight on the OHP! Will do that two more weeks before going up again. This time I wore the belt to focus on core tightness, and I think I’ll keep doing that on heavy days.

On target on both chin-ups and face-pulls, but I need to get the form a little cleaner on both.

[Corbets]

Candito Linear - Hypertrophy Lower
Thursday, 5 September 2019 at 05:06

Squat (Barbell)
Set 1: 0 kg × 7 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 90 kg × 8
Set 5: 90 kg × 8
Set 6: 90 kg × 8
Set 7: 90 kg × 8

Deficit Deadlift (Barbell)
Set 1: 70 kg × 3 [Warm-up]
Set 2: 100 kg × 3 [Warm-up]
Set 3: 122.5 kg × 8
Set 4: 122.5 kg × 8
Set 5: 122.5 kg × 8

Standing Calf Raise (Barbell)
Set 1: 120 kg × 15
Set 2: 120 kg × 15
Set 3: 120 kg × 15
Set 4: 120 kg × 15
Set 5: 120 kg × 15

Workout Notes: Squats: per squat U on YouTube, trying feet slightly closer, less angled, shoulders lower when squeezing the back, and more ankle mobility. Also applying external rotation to the knees. Lots to keep in mind - unclear if it’s helping or not! The weight seemed ok, though, and on the second set when I moved the bar a little lower (even more) on the back, it felt pretty good for the legs and back and form, but it set a little too much weight on my wrists. Improved with focus on pulling the bar into my back in the last sets, though.

On the deadlifts, I went straight to the use of straps for my first work set. Don’t want the rest of my form to suffer from weak forearms, not on these.

Kept the weight the same on the calf raises, as I’m otherwise very close to my “heavy” days. Let’s keep a little distance between heavy weight and volume weight.

[Corbets]

Candito Linear - Hypertrophy Upper
Friday, 6 September 2019 at 05:15

Bench Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 75 kg × 8
Set 5: 75 kg × 8
Set 6: 75 kg × 8
Set 7: 75 kg × 8

Incline Bench Press (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 65 kg × 8
Set 3: 65 kg × 8
Set 4: 65 kg × 8
Set 5: 65 kg × 8

Pendlay Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 50 kg × 3 [Warm-up]
Set 3: 77.5 kg × 8
Set 4: 77.5 kg × 8
Set 5: 77.5 kg × 8
Set 6: 77.5 kg × 8

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 7 reps

Overhead Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 35 kg × 10
Set 3: 35 kg × 10
Set 4: 35 kg × 10

Hammer Curl (Dumbbell)
Set 1: 20.4 kg × 10
Set 2: 20.4 kg × 10
Set 3: 20.4 kg × 10

Sit Up
Set 1: 0 reps

Workout Notes: Going same weight as last week on the bench. It was a struggle then, and I’m feeling like today is an off day. Took a PWO today, even!

And holy crap - I’m pretty sure that caffeine kicked in during the rows! TOTAL BEAST MODE in the third set as I rocked them out without pause and almost without re-breathing! Explosive!!!

Went up in weight on the hammer curls and skipped the abs due to time constraints - was practice a presentation between sets, which slowed me down a bit.

[Corbets]

Candito Linear - Heavy Lower
Monday, 9 September 2019 at 05:15

Squat (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 60 kg × 3 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 102.5 kg × 6
Set 5: 102.5 kg × 6
Set 6: 102.5 kg × 6

Deadlift (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 120 kg × 3 [Warm-up]
Set 4: 140 kg × 6
Set 5: 140 kg × 6

Standing Calf Raise (Barbell)
Set 1: 135 kg × 15
Set 2: 135 kg × 15
Set 3: 135 kg × 15

Workout Notes: Form got a little loose on one or two of the squats, wound up on my toes. But good for the most part, and a nice incremental gain. I’m back towards my max now, so if I stall in the next few weeks, I’m going to have to consider a non-linear progression or something. But it doesn’t feel like I’ll stall next week, at least.


I’m not sure if I love or hate heavy deadlifts. I always worry about hurting myself... but I feel like such a beast when 140kg comes off the floor 6 times in a row! Think I pinched a nerve or something on the left edge of the left middle finger during the first work set, as it’s tingling in an unhappy way.

Focusing on keeping the core tight and the movements slow and steady during the calf raises.

[Corbets]

Candito Linear - Heavy Upper
Wednesday, 11 September 2019 at 05:09

Bench Press (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 85 kg × 6
Set 4: 85 kg × 6
Set 5: 85 kg × 6

Bent Over Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 60 kg × 3 [Warm-up]
Set 3: 85 kg × 6
Set 4: 85 kg × 6
Set 5: 85 kg × 6

Overhead Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 52.5 kg × 7

Chin Up
Set 1: +5 kg × 8

Face Pulls (Barbell)
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 50 kg × 9

Workout Notes: 1st set of bench went up smooth. So did the second. And while the third was hard from about the third rep, I made it!!! Up again next week into uncharted territory!

Felt more like a beast on the bench than the rows, but the rows were still ok. Felt them in my elbows though (first set only - by the last set, I was beasting again). New calculated 1RM.

Got that extra rep on the OHP! New 1RM there too. ;-)

Chin-ups were decent. Face pulls were a bit too heavy to maintain good form all the way through - won’t go up again for a few weeks.

[Corbets]

Candito Linear - Hypertrophy Lower
Thursday, 12 September 2019 at 05:04

Squat (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 60 kg × 3 [Warm-up]
Set 3: 90 kg × 8
Set 4: 90 kg × 8
Set 5: 90 kg × 8
Set 6: 92.5 kg × 9

Deficit Deadlift (Barbell)
Set 1: 70 kg × 3 [Warm-up]
Set 2: 100 kg × 3 [Warm-up]
Set 3: 125 kg × 8
Set 4: 125 kg × 8
Set 5: 125 kg × 8

Standing Calf Raise (Barbell)
Set 1: 122.5 kg × 15
Set 2: 122.5 kg × 15
Set 3: 122.5 kg × 15
Set 4: 122.5 kg × 15
Set 5: 122.5 kg × 17

Workout Notes: A little tired when I woke up this morning. Surprisingly, I felt it in my legs, though it’s not like I’ve lifted legs since three days ago.

Because of that I decided to stick with the same weight as last time and go up in reps on the last set instead. By the end of set 3, I realized that had probably been unnecessary. I was pretty strong at this level today. So I went up in weight AND reps on the last set. :P

Got strong by the end of the deadlifts too! And same for the calf raises. I guess maybe I was thinking they’d be harder than they were, and when I got under the weight and realized I could handle it pretty well, that released a mental block...? Dunno, but I felt stronger as my sets progressed today. Pizza power!