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  1. #61
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Hypertrophy Upper
    Saturday, 14 September 2019 at 05:56

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

    Incline Bench Press (Barbell)
    Set 1: 40 kg × 3 [Warm-up]
    Set 2: 67.5 kg × 8
    Set 3: 67.5 kg × 8
    Set 4: 67.5 kg × 8
    Set 5: 67.5 kg × 8

    Pendlay Row (Barbell)
    Set 1: 20 kg × 3 [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 × 8

    Pull Up
    Set 1: 5 reps

    Workout Notes: Stopped short on the last set at the bench. I just felt my pecs giving out.

    Overall lacking motivation and cut it short today, but at least I got in there and worked the compounds.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  2. #62
    Chihuahua in the rain Corbets's Avatar
    Join Date: Mar 2018
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    Candito Linear - Heavy Lower
    Monday, 16 September 2019 at 05:17

    Squat (Barbell)
    Set 1: 40 kg × 8 [Warm-up]
    Set 2: 70 kg × 3 [Warm-up]
    Set 3: 90 kg × 3 [Warm-up]
    Set 4: 105 kg × 6
    Set 5: 105 kg × 6
    Set 6: 105 kg × 6

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

    Standing Calf Raise (Barbell)
    Set 1: 140 kg × 15
    Set 2: 140 kg × 15
    Set 3: 140 kg × 15

    Workout Notes: Legs felt all kinds of sore from yesterday’s run (short, but first time in two weeks). Still, when I got under the squat bar, I felt massively strong. Doesn’t mean the last set wasn’t hard, but I’ve certainly felt worse!

    Deadlifts were also strong. Belted and strapped, but good form, with something like a quarter second pause at the bottom to let it bounce and land again (don’t want the momentum helping it come back up off the floor). Second set was slightly off balance, though - need to be careful when putting the straps on.

    Barely made the last rep of calf raises!
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  3. #63
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Heavy Upper
    Wednesday, 18 September 2019 at 05:22

    Bench Press (Barbell)
    Set 1: 20 kg × 8 [Warm-up]
    Set 2: 40 kg × 3 [Warm-up]
    Set 3: 70 kg × 3 [Warm-up]
    Set 4: 80 kg × 1 [Warm-up]
    Set 5: 87.5 kg × 6
    Set 6: 87.5 kg × 6
    Set 7: 87.5 kg × 4

    Bent Over Row (Barbell)
    Set 1: 40 kg × 8 [Warm-up]
    Set 2: 70 kg × 3 [Warm-up]
    Set 3: 80 kg × 1 [Warm-up]
    Set 4: 87.5 kg × 6
    Set 5: 87.5 kg × 6
    Set 6: 87.5 kg × 6

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

    Chin Up
    Set 1: +5 kg × 9

    Face Pulls (Barbell)
    Set 1: 50 kg × 10
    Set 2: 50 kg × 10
    Set 3: 50 kg × 7

    Workout Notes: Bench: new personal best! I’m sure I could have had all 6 reps at the end, but I hit the safety straps on the first rep and it threw off my motion. I’ll repeat next week and get the job done.

    And another personal best on the rows. I’m starting to think that eating heavy might help. :P The fat sucks, but the strength is great.

    Couldn’t quite get the 8th rep on the OHP. Still, it was a valiant effort!
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  4. #64
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Hypertrophy Lower
    Friday, 20 September 2019 at 05:12

    Squat (Barbell)
    Set 1: 20 kg × 8 [Warm-up]
    Set 2: 60 kg × 3 [Warm-up]
    Set 3: 80 kg × 3 [Warm-up]
    Set 4: 92.5 kg × 8
    Set 5: 92.5 kg × 8
    Set 6: 92.5 kg × 8
    Set 7: 92.5 kg × 9

    Deficit Deadlift (Barbell)
    Set 1: 70 kg × 4 [Warm-up]
    Set 2: 100 kg × 3 [Warm-up]
    Set 3: 127.5 kg × 8
    Set 4: 127.5 kg × 8
    Set 5: 127.5 kg × 8

    Standing Calf Raise (Barbell)
    Set 1: 125 kg × 15
    Set 2: 125 kg × 15
    Set 3: 125 kg × 15
    Set 4: 125 kg × 15
    Set 5: 125 kg × 15

    Workout Notes: Good work on the squats. I need to remember that while I instinctively stand a bit wide, my form, strength and explosiveness are better with a slightly narrower stance, just a bit past shoulder width. Remembered on the last set today.

    Straps for the deadlifts. Gawd, those get my heart rate up.

    I think that the calf raises are also better with a slightly narrower stance.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  5. #65
    Chihuahua in the rain Corbets's Avatar
    Join Date: Mar 2018
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    Candito Linear - Hypertrophy Upper
    Sunday, 22 September 2019 at 07:26

    Bench Press (Barbell)
    Set 1: 20 kg × 8 [Warm-up]
    Set 2: 60 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

    Incline Bench Press (Barbell)
    Set 1: 40 kg × 3 [Warm-up]
    Set 2: 70 kg × 8
    Set 3: 70 kg × 8
    Set 4: 70 kg × 7
    Set 5: 70 kg × 0

    Pendlay Row (Barbell)
    Set 1: 40 kg × 3 [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 × 9

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

    Workout Notes: Bench was solid, but I hit the uprights early on the third set of inclines, resulting in a massive swing forward on the left that I had to compensate for. After that, I couldn’t finish.

    Kept the rows at the same weight for some reason that’s not really clear to me. It just felt like the thing to do today. I think I just wanted one awesome lift, super explosive, and that was it.

    Pull-ups are NOT getting easier as my weight goes up! Go figure.

    Skipped the rest of the lifts.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  6. #66
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Heavy Lower
    Monday, 23 September 2019 at 05:55

    Squat (Barbell)
    Set 1: 40 kg × 4 [Warm-up]
    Set 2: 70 kg × 3 [Warm-up]
    Set 3: 90 kg × 3 [Warm-up]
    Set 4: 100 kg × 3 [Warm-up]
    Set 5: 107.5 kg × 6
    Set 6: 107.5 kg × 6
    Set 7: 107.5 kg × 6

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

    Workout Notes: Holy heart rate Batman! Those squats are work!!! But I’m up near PB territory now...

    Deadlifts were pretty hard too, but didn’t get my heart pounding in quite the same way. Still, damned good work on both. As it turns out, a new 1RM even!

    Skipped the calf isolations today due to a late start - woke up and had to get some work emails out, which took longer than anticipated.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  7. #67
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Heavy Upper
    Wednesday, 25 September 2019 at 05:13

    Bench Press (Barbell)
    Set 1: 40 kg × 4 [Warm-up]
    Set 2: 60 kg × 3 [Warm-up]
    Set 3: 80 kg × 2 [Warm-up]
    Set 4: 87.5 kg × 6
    Set 5: 87.5 kg × 6
    Set 6: 87.5 kg × 5

    Pendlay Row (Barbell)
    Set 1: 40 kg × 5 [Warm-up]
    Set 2: 70 kg × 3 [Warm-up]
    Set 3: 80 kg × 2 [Warm-up]
    Set 4: 90 kg × 6
    Set 5: 90 kg × 6
    Set 6: 90 kg × 6

    Overhead Press (Barbell)
    Set 1: 20 kg × 10 [Warm-up]
    Set 2: 40 kg × 3 [Warm-up]
    Set 3: 55 kg × 5

    Chin Up
    Set 1: +5 kg × 8

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

    Workout Notes: So close on the bench. I struggled to get the last rep, but wasn’t quite there. Next week!

    Should have been more explosive on that last OHP rep, then I would have had it!
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  8. #68
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Hypertrophy Lower
    Friday, 27 September 2019 at 05:16

    Squat (Barbell)
    Set 1: 20 kg × 8 [Warm-up]
    Set 2: 60 kg × 3 [Warm-up]
    Set 3: 80 kg × 3 [Warm-up]
    Set 4: 90 kg × 1 [Warm-up]
    Set 5: 95 kg × 8
    Set 6: 95 kg × 8
    Set 7: 95 kg × 8
    Set 8: 95 kg × 8

    Deficit Deadlift (Barbell)
    Set 1: 70 kg × 4 [Warm-up]
    Set 2: 110 kg × 3 [Warm-up]
    Set 3: 130 kg × 8
    Set 4: 130 kg × 8
    Set 5: 130 kg × 8

    Standing Calf Raise (Barbell)
    Set 1: 127.5 kg × 15
    Set 2: 127.5 kg × 15
    Set 3: 127.5 kg × 15
    Set 4: 127.5 kg × 15
    Set 5: 127.5 kg × 15

    Workout Notes: Funny how I feel that my form improves as I get towards the last sets!

    The deficit deadlifts are getting hard. I continue to these without a belt despite using a belt on the regular deadlifts, but I do use straps on the work sets. Even then, my grip gets awfully weak by the end! Gotta keep focus on a straight back though - attention failed for one rep and I had poor form on it.

    Calves are good, but I need to move the j-hooks higher than I set them for low bar squats.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  9. #69
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Hypertrophy Upper
    Sunday, 29 September 2019 at 13:08

    Bench Press (Barbell)
    Set 1: 20 kg × 8 [Warm-up]
    Set 2: 60 kg × 3 [Warm-up]
    Set 3: 80 kg × 3 [Warm-up]
    Set 4: 77.5 kg × 8
    Set 5: 77.5 kg × 8
    Set 6: 77.5 kg × 8
    Set 7: 77.5 kg × 8

    Incline Bench Press (Barbell)
    Set 1: 60 kg × 3 [Warm-up]
    Set 2: 70 kg × 8
    Set 3: 70 kg × 8
    Set 4: 70 kg × 8
    Set 5: 70 kg × 5

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

    Pull Up
    Set 1: 8 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 × 11

    Hammer Curl (Dumbbell)
    Set 1: 20.4 kg × 11
    Set 2: 20.4 kg × 11
    Set 3: 20.4 kg × 11

    Workout Notes: Trying a new ramp-up scheme, going above my work set weight for one rep. Saw it on T-nation from Dr. Russo and liked the idea. Then... miscalculated the plates and ended. Up doing 3 sets at 80 when I thought I was doing 3 sets of 70. Oh well, the idea was good.

    Nonetheless, kept the weight the same on the bench so that I could complete my incline sets this time. Didn’t quite manage, but made it further than last time. Will finish next week and increase weight the following week.

    Overall a decent workout, if 2 days behind schedule. Skipped the abs though.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  10. #70
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Heavy Lower
    Tuesday, 1 October 2019 at 05:13

    Squat (Barbell)
    Set 1: 40 kg × 3 [Warm-up]
    Set 2: 70 kg × 3 [Warm-up]
    Set 3: 90 kg × 3 [Warm-up]
    Set 4: 100 kg × 3 [Warm-up]
    Set 5: 110 kg × 6
    Set 6: 110 kg × 6
    Set 7: 110 kg × 6

    Deadlift (Barbell)
    Set 1: 70 kg × 3 [Warm-up]
    Set 2: 110 kg × 3 [Warm-up]
    Set 3: 130 kg × 1 [Warm-up]
    Set 4: 147.5 kg × 6
    Set 5: 147.5 kg × 6

    Standing Calf Raise (Barbell)
    Set 1: 142.5 kg × 15
    Set 2: 142.5 kg × 15
    Set 3: 142.5 kg × 15

    Workout Notes: Squats were hard but I did ‘em! Note to self: have the hackle lever sit on top the belly button. That’s a quarter inch higher than normal, but I did that by mistake on the third set and it felt a lot better, no longer like the belt itself was blocking my range of motion at the bottom.

    I was concerned as I did the deadlifts, but video analysis of the second set didn’t show the rounding I thought I felt. Back isn’t ruler straight, but it’s pretty darned close. Only real flaw was that I used the bounce on the fifth rep, but I realized that as it happened and corrected on the sixth. Pretty good set in the end.

    Calves got real hard at the end!
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

    My Strava profile: https://www.strava.com/athletes/3015113
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  11. #71
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Heavy Upper
    Friday, 4 October 2019 at 05:21

    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: 80 kg × 1 [Warm-up]
    Set 5: 87.5 kg × 6
    Set 6: 87.5 kg × 6
    Set 7: 87.5 kg × 6

    Pendlay Row (Barbell)
    Set 1: 40 kg × 3 [Warm-up]
    Set 2: 60 kg × 6 [Warm-up]
    Set 3: 80 kg × 1 [Warm-up]
    Set 4: 92.5 kg × 6
    Set 5: 92.5 kg × 6
    Set 6: 92.5 kg × 6

    Overhead Press (Barbell)
    Set 1: 20 kg × 8 [Warm-up]
    Set 2: 40 kg × 3 [Warm-up]
    Set 3: 55 kg × 5

    Chin Up
    Set 1: +5 kg × 7

    Workout Notes: Will only get my two heavy sessions in this week. I’ve been tired, lazy, something. It’s been a few months since I had a deload, so maybe this serves the purpose... but I need to be in control of those, proactively plan them, so that’s a bit of a cop-out.

    But I finally got all the sets of my bench! Up to 90kg next week!!!!
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

    My Strava profile: https://www.strava.com/athletes/3015113
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  12. #72
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Heavy Lower
    Monday, 7 October 2019 at 05:24

    Squat (Barbell)
    Set 1: 40 kg × 3 [Warm-up]
    Set 2: 70 kg × 3 [Warm-up]
    Set 3: 90 kg × 3 [Warm-up]
    Set 4: 100 kg × 3 [Warm-up]
    Set 5: 112.5 kg × 6
    Set 6: 112.5 kg × 6
    Set 7: 112.5 kg × 6

    Deadlift (Barbell)
    Set 1: 70 kg × 3 [Warm-up]
    Set 2: 110 kg × 3 [Warm-up]
    Set 3: 140 kg × 1 [Warm-up]
    Set 4: 140 kg × 6
    Set 5: 150 kg × 6

    Standing Calf Raise (Barbell)
    Set 1: 145 kg × 15
    Set 2: 145 kg × 15
    Set 3: 145 kg × 14

    Workout Notes: Forgot to adjust the plates on the deadlifts after the last warmup set. Oops. Still, got one set at 150kg in. Will stick with the same next week so I can get two.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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    Candito Linear - Heavy Upper
    Tuesday, 8 October 2019 at 05:21

    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: 80 kg × 2 [Warm-up]
    Set 5: 90 kg × 6
    Set 6: 90 kg × 4
    Set 7: 90 kg × 3

    Pendlay Row (Barbell)
    Set 1: 40 kg × 3 [Warm-up]
    Set 2: 60 kg × 3 [Warm-up]
    Set 3: 80 kg × 1 [Warm-up]
    Set 4: 92.5 kg × 6
    Set 5: 92.5 kg × 6
    Set 6: 92.5 kg × 6

    Overhead Press (Barbell)
    Set 1: 20 kg × 8 [Warm-up]
    Set 2: 40 kg × 3 [Warm-up]
    Set 3: 55 kg × 5

    Chin Up
    Set 1: +5 kg × 8

    Workout Notes: New PB on the bench! The first work set actually went up pretty smooth - I kinda forgot that it was supposed to be heavy and just went ahead and did it.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  14. #74
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    Candito Linear - Hypertrophy Lower
    Friday, 11 October 2019 at 04:53

    Squat (Barbell)
    Set 1: 20 kg × 4 [Warm-up]
    Set 2: 40 kg × 3 [Warm-up]
    Set 3: 60 kg × 3 [Warm-up]
    Set 4: 80 kg × 3 [Warm-up]
    Set 5: 90 kg × 1 [Warm-up]
    Set 6: 95 kg × 8
    Set 7: 95 kg × 8
    Set 8: 95 kg × 8
    Set 9: 95 kg × 8
    Set 10: 95 kg × 8

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

    Standing Calf Raise (Barbell)
    Set 1: 130 kg × 15
    Set 2: 130 kg × 15
    Set 3: 130 kg × 15
    Set 4: 130 kg × 15
    Set 5: 130 kg × 15

    Workout Notes: Kept the weight the same on the squats as the last time I did volume day, because I did one more set. Also, skipped volume day last week, so I figure it’s all around justified not to increase yet.

    Totally miscalculated my plates on the deficits. Meant to reduce a little due to not having actually down deficits lately (mistakenly did regular DLs the last month on volume day), but ended up way down. Will bump to 110kg next week, then maybe 115 or 120 before returning to normal progression.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

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    Candito Linear - Heavy Upper
    Thursday, 17 October 2019 at 05:19

    Bench Press (Barbell)
    Set 1: 20 kg × 10 [Warm-up]
    Set 2: 40 kg × 3 [Warm-up]
    Set 3: 60 kg × 3 [Warm-up]
    Set 4: 80 kg × 3 [Warm-up]
    Set 5: 90 kg × 5
    Set 6: 90 kg × 4
    Set 7: 90 kg × 4

    Pendlay Row (Barbell)
    Set 1: 40 kg × 8 [Warm-up]
    Set 2: 60 kg × 3 [Warm-up]
    Set 3: 80 kg × 3 [Warm-up]
    Set 4: 92.5 kg × 6
    Set 5: 92.5 kg × 6
    Set 6: 92.5 kg × 6

    Overhead Press (Barbell)
    Set 1: 20 kg × 8 [Warm-up]
    Set 2: 40 kg × 3 [Warm-up]
    Set 3: 55 kg × 4

    Pull Up
    Set 1: +5 kg × 6

    Workout Notes: Bench: same number of total reps as last week. I can do better!

    Stayed flat or close to it elsewhere, as I only did one upper body session each of the last two weeks.

    Also, I started a cut yesterday, though I don’t expect it to have an impact on the lifts yet. But I can’t stand the belly fat anymore - I bulked too aggressively, so I need to cut it off and then make myself bulk slowly.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  16. #76
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    Candito Linear - Heavy Lower
    Friday, 18 October 2019 at 05:19

    Squat (Barbell)
    Set 1: 40 kg × 3 [Warm-up]
    Set 2: 70 kg × 3 [Warm-up]
    Set 3: 90 kg × 3 [Warm-up]
    Set 4: 100 kg × 3 [Warm-up]
    Set 5: 120 kg × 1 [Warm-up]
    Set 6: 115 kg × 6
    Set 7: 115 kg × 6
    Set 8: 115 kg × 2

    Deadlift (Barbell)
    Set 1: 70 kg × 3 [Warm-up]
    Set 2: 110 kg × 3 [Warm-up]
    Set 3: 140 kg × 2 [Warm-up]
    Set 4: 150 kg × 6
    Set 5: 150 kg × 6

    Standing Calf Raise (Barbell)
    Set 1: 140 kg × 15
    Set 2: 145 kg × 16
    Set 3: 145 kg × 15

    Workout Notes: Pretty decent day, albeit very slow. Note the last warmup on the squats.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  17. #77
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    Candito Linear - Heavy Lower
    Tuesday, 22 October 2019 at 05:24

    Squat (Barbell)
    Set 1: 40 kg × 3 [Warm-up]
    Set 2: 70 kg × 3 [Warm-up]
    Set 3: 90 kg × 3 [Warm-up]
    Set 4: 100 kg × 3 [Warm-up]
    Set 5: 110 kg × 1 [Warm-up]
    Set 6: 115 kg × 3
    Set 7: 100 kg × 6
    Set 8: 100 kg × 6

    Deadlift (Barbell)
    Set 1: 70 kg × 3 [Warm-up]
    Set 2: 110 kg × 3 [Warm-up]
    Set 3: 140 kg × 2 [Warm-up]
    Set 4: 152.5 kg × 6
    Set 5: 152.5 kg × 6

    Standing Calf Raise (Barbell)
    Set 1: 147.5 kg × 15
    Set 2: 147.5 kg × 15
    Set 3: 147.5 kg × 15

    Barbell Crawl (core)
    Set 1: 0 kg × 1

    Workout Notes: Not sure if the cut is already affecting me - just one week in - or if it’s just poor sleep the last two nights, as I’ve had an eye issue that’s kept me awake. I expect the latter, actually, but either way those squats were frustrating! Even the 100s were hard!

    Those deadlifts though... new PB! Also, I focused more on bringing the hips forward than on pulling the weight up. I think that helped! Oh, and I did all the arm ups raw (only chalk), which makes the 140kgs a new raw PB too.

    Tried some new core exercises from Brian Alsruhe at the end - walking my hands up and down the bar. Those are hard! Was halfway down the second time and had to revert for fear of collapsing.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  18. #78
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    Candito Linear - Heavy Upper
    Wednesday, 23 October 2019 at 05:30

    Bench Press (Barbell)
    Set 1: 20 kg × 10 [Warm-up]
    Set 2: 40 kg × 3 [Warm-up]
    Set 3: 60 kg × 3 [Warm-up]
    Set 4: 80 kg × 3 [Warm-up]
    Set 5: 90 kg × 6
    Set 6: 90 kg × 3
    Set 7: 90 kg × 2

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

    Overhead Press (Barbell)
    Set 1: 20 kg × 8 [Warm-up]
    Set 2: 40 kg × 3 [Warm-up]
    Set 3: 55 kg × 5

    Hanging Jackknife
    Set 1: 10 reps

    Workout Notes: First set of bench, last rep was a grinder. Painfully hard. But damnit, I am going to get my bench up to 6 reps at 2 plates soon!!! Scale dropped another kilo this morning (overnight, so not a real mass decrease), but I’ll push through it!

    Rows: dropped 12.5kg today to work on strict form on the Pendlays. I’ve been... I won’t say loose or careless, but definitely moving just a bit in my quest for more weight on the bar. Doesn’t hurt to take a week to practice strict form every now and again. Will go back to 92.5kg next week.

    OHP: one more rep than last week. Still not an increase compared to a couple weeks ago, but getting there.

    Short on time due to work so I skipped two lifts, but I added some quick hanging jackknifes. I feel like I need to add more core into my routine.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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    Candito Linear - Control Lower
    Thursday, 24 October 2019 at 05:19

    Pause Squats
    Set 1: 20 kg × 4 [Warm-up]
    Set 2: 50 kg × 4 [Warm-up]
    Set 3: 80 kg × 4
    Set 4: 80 kg × 4
    Set 5: 80 kg × 4
    Set 6: 80 kg × 4
    Set 7: 80 kg × 4
    Set 8: 80 kg × 4

    Notes: Safeties set at 1 above Westside in front, 3 below Westside behind

    Pause Deadlifts
    Set 1: 70 kg × 4 [Warm-up]
    Set 2: 100 kg × 4 [Warm-up]
    Set 3: 120 kg × 4
    Set 4: 120 kg × 4
    Set 5: 120 kg × 4

    Notes: Safeties at one below bottom of Westside spacing (front) and two above (back).

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

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

    Workout Notes: Trying the control variation as the hypertrophy routine feels like a lot of volume for a cut. Let’s see - never done paused lifts before.

    Candito says I should never be in danger of failing a lift on control days - that’s what heavy days are for. Given that and the expectation that paused lifts are a lot harder, I dropped 35kg off my 6-rep squat for the paused version. Probably that was a bit too much, but I’ll increment for a few weeks until I find that happy point where I’m dying of pain but not at real risk. ;-)

    Paused deadlifts are quite interesting. Video analysis showed better form than I felt.

    Candito says to go very light on the front squats here. Makes sense, given that they’re the third lift, more isolated on the quads than back squats, and higher volume than the other two lifts today. I figure that around 75% of my normal volume (not of my 1RM) makes sense for starting, though hopefully I’ll ramp that up quickly. Haven’t done front squats since early June, and it’s now pretty much November. Second set looked better than the first; should have recorded that one instead!

    Did a control version of the calf raises too - pauses at the top, like I probably should every time. Dropped the weight to do it though, and I nonetheless experienced varying degrees of success in pausing on the first set. Definitely better on the next set.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

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    Candito Linear - Control Upper
    Saturday, 26 October 2019 at 06:16

    Spoto Press
    Set 1: 20 kg × 8 [Warm-up]
    Set 2: 40 kg × 3 [Warm-up]
    Set 3: 60 kg × 3 [Warm-up]
    Set 4: 80 kg × 4
    Set 5: 80 kg × 4
    Set 6: 80 kg × 4
    Set 7: 80 kg × 4
    Set 8: 80 kg × 4
    Set 9: 80 kg × 4

    Notes: One above top Westside spacing at feet, 6 down from the top Westside at hands for the safeties.

    Paused Rows
    Set 1: 20 kg × 4 [Warm-up]
    Set 2: 40 kg × 4 [Warm-up]
    Set 3: 60 kg × 4
    Set 4: 60 kg × 4
    Set 5: 60 kg × 4
    Set 6: 60 kg × 4
    Set 7: 60 kg × 4
    Set 8: 60 kg × 4

    Seated Overhead Press (Barbell)
    Set 1: 20 kg × 4 [Warm-up]
    Set 2: 40 kg × 4 [Warm-up]
    Set 3: 60 kg × 1

    Wide Pull Up
    Set 1: 2 reps

    Barbell Crawl (core)
    Set 1: 0 kg × 1

    Workout Notes: The paused lifts are brutal, even at much lower weights. Good stuff.

    Ran out of steam after the two big compounds, though.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

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    Candito Linear - Heavy Upper
    Monday, 28 October 2019 at 05:07

    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: 80 kg × 3 [Warm-up]
    Set 5: 90 kg × 6
    Set 6: 90 kg × 3
    Set 7: 90 kg × 3

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

    Overhead Press (Barbell)
    Set 1: 20 kg × 3 [Warm-up]
    Set 2: 40 kg × 3 [Warm-up]
    Set 3: 50 kg × 1 [Warm-up]
    Set 4: 55 kg × 5

    Chin Up
    Set 1: +10 kg × 4

    Pull Up
    Set 1: +10 kg × 2

    Workout Notes: Swapped it up - an 8km run mid afternoon yesterday has left my legs exhausted, so I’m starting the week with upper body.

    Bench: one more rep than last week. Gaaaah, plateaus suck.

    Rows: went back up, but only to 90 rather than 92.5. Working a bit on form.

    OHPs still plateaued.

    Chins / pull-ups still suck.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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    Candito Linear - Heavy Lower
    Tuesday, 29 October 2019 at 05:07

    Squat (Barbell)
    Set 1: 60 kg × 3 [Warm-up]
    Set 2: 90 kg × 3 [Warm-up]
    Set 3: 100 kg × 3 [Warm-up]
    Set 4: 110 kg × 6
    Set 5: 110 kg × 6
    Set 6: 110 kg × 4

    Deadlift (Barbell)
    Set 1: 70 kg × 3 [Warm-up]
    Set 2: 120 kg × 3 [Warm-up]
    Set 3: 140 kg × 2 [Warm-up]
    Set 4: 155 kg × 6
    Set 5: 155 kg × 6

    Workout Notes: Slight deload on the squats after last week’s challenge. Still very tough - fifth rep of the first set almost didn’t happen when I started to taco. Good form made the sixth easy by comparison. Second set was exhausting. Third set obviously didn’t work out.

    I’m consistently doing my deadlift warmups raw (eg not even chalk at 140kg) which feels good. My grip strength is getting higher. And today was another PB in the work sets!

    Tried to emulate a GHD using the barbell, but even after I got the bar locked in place, I just kept falling over. Apparently my hams and glutes are weak!!!
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

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  23. #83
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    Candito Linear - Control Upper
    Friday, 1 November 2019 at 05:20

    Spoto Press
    Set 1: 20 kg × 3 [Warm-up]
    Set 2: 40 kg × 4 [Warm-up]
    Set 3: 60 kg × 4 [Warm-up]
    Set 4: 82.5 kg × 4
    Set 5: 82.5 kg × 4
    Set 6: 82.5 kg × 4
    Set 7: 82.5 kg × 4
    Set 8: 82.5 kg × 4
    Set 9: 82.5 kg × 3

    Notes: Top Westside spacing at feet, 6 down from the top Westside at hands for the safeties

    Paused Rows
    Set 1: 20 kg × 4 [Warm-up]
    Set 2: 40 kg × 4 [Warm-up]
    Set 3: 65 kg × 4
    Set 4: 65 kg × 4
    Set 5: 65 kg × 4
    Set 6: 65 kg × 4
    Set 7: 65 kg × 4
    Set 8: 65 kg × 4

    Overhead Press (Barbell)
    Set 1: 20 kg × 6 [Warm-up]
    Set 2: 30 kg × 3 [Warm-up]
    Set 3: 40 kg × 11

    Wide Pull Up
    Set 1: 6 reps

    Barbell Crawl (core)
    Set 1: 0 kg × 1

    Hammer Curl (Dumbbell)
    Set 1: 20.4 kg × 9

    Workout Notes: Spoto bench was getting really hard by the fourth set. Barely finished the fifth set. I think this is the right weight and will probably keep it here next week.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  24. #84
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Control Lower
    Sunday, 3 November 2019 at 05:24

    Paused Squats
    Set 1: 40 kg × 4 [Warm-up]
    Set 2: 60 kg × 4 [Warm-up]
    Set 3: 80 kg × 4 [Warm-up]
    Set 4: 85 kg × 4
    Set 5: 85 kg × 4
    Set 6: 85 kg × 4
    Set 7: 85 kg × 4
    Set 8: 85 kg × 4
    Set 9: 85 kg × 4

    Pause Deadlifts
    Set 1: 70 kg × 4 [Warm-up]
    Set 2: 100 kg × 4 [Warm-up]
    Set 3: 120 kg × 4
    Set 4: 120 kg × 4
    Set 5: 120 kg × 4

    Front Squat (Barbell)
    Set 1: 20 kg × 8 [Warm-up]
    Set 2: 60 kg × 8
    Set 3: 60 kg × 8
    Set 4: 60 kg × 10

    Standing Calf Raise (Barbell)
    Set 1: 132.5 kg × 15
    Set 2: 132.5 kg × 15
    Set 3: 132.5 kg × 14

    Workout Notes: Good form all around today. Of course, the weights are fairly light, so that helps.

    Paused back squats: on vid. Nice low depth, clearly below parallel, pause, and then back up, with almost no knee cave (something I’m very much focusing on at the moment). Very explosive.

    Paused deads: didn’t increase the weight, but focused on locking in the lats. Feeling good, I think.

    Front squats: didn’t increase the weights, but the form and effort feels right. Since the quads started to burn after the first set (I know, soreness is not the goal, but it’s still an observation), I think it was the right decision to use this weight and continue the intense focus on form, knees in particular.

    Calves: fell forward on the 11th rep of the last set. That only meant two inches, and it’s why I stand so close to the rack, but it meant that I didn’t count all 15. It was a fail. Do better next time!
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  25. #85
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Heavy Upper
    Wednesday, 6 November 2019 at 04:35

    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: 80 kg × 3 [Warm-up]
    Set 5: 90 kg × 4
    Set 6: 90 kg × 4
    Set 7: 95 kg × 2

    Pendlay Row (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 × 6
    Set 5: 90 kg × 6
    Set 6: 90 kg × 6

    Overhead Press (Barbell)
    Set 1: 20 kg × 8 [Warm-up]
    Set 2: 40 kg × 3 [Warm-up]
    Set 3: 55 kg × 3

    Chin Up
    Set 1: +10 kg × 5

    Hanging Jackknife
    Set 1: 6 reps

    Workout Notes: Bench is getting weaker. Caloric deficit is kicking in. Got to fight it - don’t let the calories win!!! Couldn’t force the fifth rep on the first set, considered decreasing the weight, thankfully manned up and decided not to. So I went up on the last set - wasn’t going to hit the target reps anyway, might as well lift heavy! Kept it clean and that’s what counts.

    Hanging jackknives on upper day just don’t work. Arms were coming out of their sockets, never mind the abs. ;-)
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  26. #86
    Chihuahua in the rain Corbets's Avatar
    Join Date: Mar 2018
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    Candito Linear - Heavy Lower
    Monday, 11 November 2019 at 05:10

    Squat (Barbell)
    Set 1: 60 kg × 4 [Warm-up]
    Set 2: 80 kg × 3 [Warm-up]
    Set 3: 90 kg × 3 [Warm-up]
    Set 4: 100 kg × 6
    Set 5: 100 kg × 6
    Set 6: 100 kg × 6

    Deadlift (Barbell)
    Set 1: 70 kg × 4 [Warm-up]
    Set 2: 120 kg × 3 [Warm-up]
    Set 3: 140 kg × 2 [Warm-up]
    Set 4: 150 kg × 6
    Set 5: 150 kg × 6

    Standing Calf Raise (Barbell)
    Set 1: 150 kg × 15
    Set 2: 150 kg × 15
    Set 3: 150 kg × 14

    Hanging Jackknife
    Set 1: 7 reps

    Workout Notes: Poor adherence lately (the last two weeks). Decided to reset squats to 100kg and work back up. Oh, and another Brian Alsruhe video encouraged me to re-emphasize my focus on breathing and bracing, while still working on twisting the floor outwards from a previous vid. At 100kg the squats are raw, too - left the belt for the deadlifts.

    Small reset on the deadlifts too. Same rationale.

    Calves: 14 on the last set, and thank dog for the rack. Just about dropped forward.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  27. #87
    Chihuahua in the rain Corbets's Avatar
    Join Date: Mar 2018
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    Candito Linear - Heavy Upper
    Tuesday, 12 November 2019 at 05:06

    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: 80 kg × 3 [Warm-up]
    Set 5: 90 kg × 4
    Set 6: 90 kg × 4
    Set 7: 95 kg × 1

    Pendlay Row (Barbell)
    Set 1: 20 kg × 8 [Warm-up]
    Set 2: 60 kg × 3 [Warm-up]
    Set 3: 80 kg × 4 [Warm-up]

    Overhead Press (Barbell)
    Set 1: 20 kg × 5 [Warm-up]
    Set 2: 40 kg × 3 [Warm-up]
    Set 3: 55 kg × 3

    Chin Up
    Set 1: 11 reps

    Bent Over One Arm Row (Dumbbell)
    Set 1: 22.7 kg × 12
    Set 2: 25 kg × 12
    Set 3: 25 kg × 12

    Workout Notes: In a bit of a hurry today, as I have to leave earlier than normal to get the car to the shop. No dilly-dallying.

    Bench isn’t going up. However, I’m not going to reset during the cut - much rather focus on maintaining the strength. I’ll keep pushing at 90kg for a couple more weeks, then desert slightly when I start to bulk to rebuild some momentum.

    Something wasn’t quite right with the barbell rows today - I think it’s DOMS from my deadlifts yesterday or something, but the lower back felt weak and unstable. I decided not to do any work sets after the last warmup. Tacked on some lightweight one-arm rows at the end instead.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  28. #88
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Heavy Lower
    Monday, 18 November 2019 at 05:13

    Squat (Barbell)
    Set 1: 60 kg × 4 [Warm-up]
    Set 2: 80 kg × 3 [Warm-up]
    Set 3: 90 kg × 3 [Warm-up]
    Set 4: 102.5 kg × 6
    Set 5: 102.5 kg × 4
    Set 6: 102.5 kg × 4

    Deadlift (Barbell)
    Set 1: 70 kg × 4 [Warm-up]
    Set 2: 120 kg × 3 [Warm-up]
    Set 3: 140 kg × 2 [Warm-up]
    Set 4: 150 kg × 6
    Set 5: 150 kg × 6

    Standing Calf Raise (Barbell)
    Set 1: 150 kg × 15
    Set 2: 150 kg × 15
    Set 3: 150 kg × 15

    Barbell Crawl (core)
    Set 1: 0 kg × 2

    Workout Notes: Squats: last set with a belt (forgot for the rest). I’d have gotten all six on the last set, but I fell forward into a good morning and this fell to my knees. Sloppy.

    Did the 140kg deadlifts completely raw, without straps or even chalk. My grip is getting stronger! Even if I did feel my hands opening on the second rep...
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  29. #89
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Heavy Upper
    Tuesday, 19 November 2019 at 04:52

    Bench Press (Barbell)
    Set 1: 20 kg × 4 [Warm-up]
    Set 2: 40 kg × 4 [Warm-up]
    Set 3: 60 kg × 3 [Warm-up]
    Set 4: 80 kg × 3 [Warm-up]
    Set 5: 90 kg × 5
    Set 6: 90 kg × 4
    Set 7: 90 kg × 3

    Pendlay Row (Barbell)
    Set 1: 20 kg × 5 [Warm-up]
    Set 2: 60 kg × 3 [Warm-up]
    Set 3: 80 kg × 6
    Set 4: 80 kg × 6
    Set 5: 80 kg × 6

    Overhead Press (Barbell)
    Set 1: 20 kg × 5 [Warm-up]
    Set 2: 50 kg × 1 [Warm-up]
    Set 3: 55 kg × 3

    Chin Up
    Set 1: +10 kg × 5

    Workout Notes: Bench felt slow on the warmups, but that first work set flew, even if I didn’t feel I could get six without hitting the wall. Kept a rep in the tank so I could do more sets.

    Dropped ten kilos off the rows so I can focus on form, as my left elbow isn’t too happy. Considering an Armaid to see if that might help.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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  30. #90
    Chihuahua in the rain Corbets's Avatar
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    Candito Linear - Control Lower
    Thursday, 21 November 2019 at 05:02

    Paused Squats
    Set 1: 40 kg × 4 [Warm-up]
    Set 2: 68 kg × 4 [Warm-up]
    Set 3: 80 kg × 4 [Warm-up]
    Set 4: 87.5 kg × 4
    Set 5: 87.5 kg × 4
    Set 6: 87.5 kg × 4
    Set 7: 87.5 kg × 4
    Set 8: 87.5 kg × 4
    Set 9: 87.5 kg × 4

    Pause Deadlifts
    Set 1: 60 kg × 4 [Warm-up]
    Set 2: 110 kg × 4 [Warm-up]
    Set 3: 120 kg × 4
    Set 4: 120 kg × 4
    Set 5: 120 kg × 4

    Workout Notes: Recorded the last warmup set on the squats, and I feel like my form is pretty spot on. Admittedly, I do paused reps at a lower weight, but it’s always nice to see the knees stay in the right position, the back maintaining the correct flatness, the bar path vertical, etc. Paused squats *have* taught me to turn my feet out more though - seems to fit my body better.

    Oh, and I don’t look fat anymore, just a bit soft. Much preferred - that part of bulking sucks, if not the eating and strength. ;-)

    Deadlifts could use a slightly longer pause - I think I’m moving too fast for fear of losing my grip. I also need to keep my back slightly straighter, as shown by the video replay.

    Skipped the rest for time reasons.
    My Candito Linear log:
    https://forum.bodybuilding.com/showthread.php?t=177212011&p=1581528721#post1581528721

    My Fierce 5 Novice log (deprecated): https://forum.bodybuilding.com/showthread.php?t=175702561&p=1550387651#post1550387651

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