Unleashing the inner beast: a Candito Linear log

[Corbets]

After 13 months, I’m moving away from the fierce 5 program and starting Candito’s linear program (strength / hypertrophy) as a transition to a true intermediate routine (which will probably, but not definitely, be the Candito 6-week). I figured that this is as good a time as any to start a new log, too.

It’s been a fun run, but I’m really looking forward to doing something new now! Note that I’ve still got a few weeks left of my cut, so I’m going to be challenged, but hopefully I’m starting the weights low enough to account for that.

[Corbets]

Candito Linear - Heavy Lower
Monday, 3 June 2019 at 05:26

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

Deadlift (Barbell)
Set 1: 40 kg × 6 [Warm-up]
Set 2: 60 kg × 3 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 110 kg × 3 [Warm-up]
Set 5: 130 kg × 6
Set 6: 130 kg × 5

Standing Calf Raise (Barbell)
Set 1: 110 kg × 15
Set 2: 110 kg × 15
Set 3: 110 kg × 14

Lunge (Barbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10

Workout Notes: Before the session:
First day of the new program! Still on a cut, which is unfortunate, but after 13 months of F5, I’m keen to try a new hypertrophy-focused routine. Starting with 75% of my one-rep maxes anyway, so workload should be manageable for a little while. Makes for a good opportunity to train raw too (normally I wear a belt on the work sets, and straps on my RDLs).

Really looking forward to having standard deadlifts in the program too! Though I have to guesstimate my 1RM based on my Romanian deadlifts, but that will be fine as a starting approximation I think. The plan is to work up anyway...

During/after the session:
Squats were good. A bit light, but that was according to plan, and I focused on form. Video replay made me pretty happy.

The deadlifts made me happy in that I did them raw, but the I took advantage of the bounce off the floor on the first few reps, as confirmed by video. I caught it, though, and fixed it for the last few reps. These can in all fairness be considered heavy. ;-)

Not really happy with the second set though. Will try again next week with straps or chalk on the second set, same weight, and see if my form is better on the last few reps. If not, I’ll back it off a little bit, because I think my back rounded on the last couple. I was uncertain enough that I stopped after the concentric portion of the last lift anyway.

[Corbets]

Candito Linear - Heavy Upper
Tuesday, 4 June 2019 at 05:27

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: 70 kg × 6
Set 5: 70 kg × 6
Set 6: 70 kg × 6

Bent Over Row (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 50 kg × 3 [Warm-up]
Set 4: 65 kg × 6
Set 5: 65 kg × 6
Set 6: 65 kg × 6

Overhead Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 4 [Warm-up]
Set 3: 40 kg × 6 [Warm-up]
Set 4: 45 kg × 6

Chin Up
Set 1: +5 kg × 8

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

Workout Notes: Bench should be somewhere between 70 and 75% of my 1RM. Erred on the lighter side, as I’ll scale quickly in any case.

70% of the OHP felt far too light, so I did another harder set.

Overall, I’m feeling a definite difference with the U/L split compared to the full body routine. So far (day 2 after all) I like it. Let’s see!

Questioned at the end whether I should add another lift, notably the bicep curls, but after one rep I decided the muscle was done. ;-) So I ”only” did one optional exercise in the end - but this program is designed for that flexibility.

[Corbets]

Candito Linear - Hypertrophy Lower
Thursday, 6 June 2019 at 05:22

Front 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: 70 kg × 8
Set 5: 70 kg × 8
Set 6: 70 kg × 8
Set 7: 70 kg × 8
Set 8: 70 kg × 8

Deficit Deadlift (Barbell)
Set 1: 40 kg × 6 [Warm-up]
Set 2: 70 kg × 8 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 110 kg × 8
Set 5: 110 kg × 8
Set 6: 110 kg × 8

Lying Hamstring Curl
Set 1: 13.6 kg × 10
Set 2: 13.6 kg × 12
Set 3: 13.6 kg × 20

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

Workout Notes: Volume day sucks! Those first two lifts took everything out of me.

Trying to figure out how to do hamstring curls with my selecttech dumbbells was difficult, as they’re a bit too big. It worked in the end at low weight, but I still need to come up with a better solution.

I used the straps on the deads and chalk on the calf raises. No chance without!

[Corbets]

First day (out of order because I forgot to post it):

[Corbets]

Candito Linear - Hypertrophy Upper
Friday, 7 June 2019 at 05:09

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: 65 kg × 8
Set 5: 65 kg × 8
Set 6: 65 kg × 8
Set 7: 65 kg × 12

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

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

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 4 reps

Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 10
Set 4: 40 kg × 6
Set 5: 40 kg × 5

Hammer Curl (Dumbbell)
Set 1: 13.6 kg × 10
Set 2: 13.6 kg × 10
Set 3: 13.6 kg × 10

Decline Crunch
Set 1: 20 reps
Set 2: 30 reps
Set 3: 40 reps

Workout Notes: Flat bench felt easy so I ramped up the reps in the last set; but the last set of the inclines was really, really difficult!

I swapped the chin-ups for pull-ups, since I do chin-ups on Tuesdays. Those felt fairly good, although I kip a lot.

Pendlays felt great.

The OHPs were very difficult already at the end of the first set. I’d not have thought this weight to be difficult, but after the rest of the program, I haven’t got much left! Will have to decrease weight further on the hypertrophy days.

Added decline crunches today, but figured I didn’t have time to add a triceps isolation so I skipped those.

[Corbets]

[ECGordyn]

Good log. I like Candito's programs too, almost tried this exact one but didn't want to do 5 sets of high reps.

His 6 week strength is solid. I ran it for about a year last year.

Try not to burn out on OHP, and save a few reps for later sets. In your last upper hypertrophy you basically did 3x8, that's perfectly fine. No need to grind out the last 2 sets after going all out on the first set.

Your vids aren't working.

[Corbets]

Good log. I like Candito's programs too, almost tried this exact one but didn't want to do 5 sets of high reps.

His 6 week strength is solid. I ran it for about a year last year.

Try not to burn out on OHP, and save a few reps for later sets. In your last upper hypertrophy you basically did 3x8, that's perfectly fine. No need to grind out the last 2 sets after going all out on the first set.

Your vids aren't working.

Thanks man. Fixed the vids, looks like I had mistakenly copied the entire URL into the embedding tags.

I agree on the OHPs. Thing is, I thought the weight was really low and that I could easily handle it, but it turns out I was wrong. Turns out there’s a big difference between a set of five when it’s your second lift on a day, and the first was a mostly lower body lift (squat) vs this program where I’ve already done four sets of flat bench and four of incline bench, not to mention pull-ups. I’ll decrease it next week.

I’m feeling pretty shattered two days later, but I’m guessing it’s the increased volume compared to what I’m used to.

[Corbets]

Candito Linear - Heavy Lower
Monday, 10 June 2019 at 05:45

Squat (Barbell)
Set 1: 20 kg × 6 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 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 × 6 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 130 kg × 6
Set 5: 130 kg × 6

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

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

Workout Notes: Pre-workout: Week two begins! Will slightly increase squats, and add straps to deads.

Post-workout: Squats felt amazing. Widened my stance, wore the belt, and even got the bar slightly lower down the back. Everything felt perfect there today. I’m still a few weeks from max weight even with the linear progression, but I feel on track.

Did the deadlifts with belt and straps this time. First set was fantastic, second was only slightly off - slightly imbalanced due to one strap not being as tight as the other. Still, good lifts overall, and I felt my back was in a better position. Man, those lifts destroy you! Will go up in weight next week.

Kept the same weight on the calf raised to perfect my form (lift and *hold* for a brief pause, less rocking). I think it went pretty well, so I’ll bump those up next week too.

Barbell lunges certainly work the upper back as you pull the bar in! You don’t find that on any website.... which might just mean that my back is weak. ;-) I don’t see myself ever going really heavy on these - they’re just to get that last little squeeze of the muscles in, to ensure that I really don’t have anything left.

Great training session today!

[Corbets]

Candito Linear - Heavy Upper
Tuesday, 11 June 2019 at 05:16

Bench Press (Barbell)
Set 1: 20 kg × 5 [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

Bent Over Row (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 4 [Warm-up]
Set 3: 50 kg × 3 [Warm-up]
Set 4: 67.5 kg × 6
Set 5: 67.5 kg × 6
Set 6: 67.5 kg × 6

Overhead Press (Barbell)
Set 1: 20 kg × 6 [Warm-up]
Set 2: 30 kg × 3 [Warm-up]
Set 3: 40 kg × 3 [Warm-up]
Set 4: 47.5 kg × 6

Chin Up
Set 1: +10 kg × 5
Set 2: +10 kg × 4

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

Workout Notes: Bench is still pretty manageable, which isn’t really a surprise. Next week it will start to feel rough, and the week after that could be a struggle for six reps based on past performance, I think.

Bent-over rows were more or less fine at this weight too. But then, they always are, and I always struggle to progress that there overload. ;-) Let’s see how they go this month...

It seems a bit odd to only do one work set on the OHP, but that’s what the program calls for.

It also calls for one on the weighted chin-ups, but as I lost 3 reps when I added 5kg (not to mention 2kg extra body weight today), I decided to add another set as a one-off.

[Corbets]

Candito Linear - Hypertrophy Lower
Thursday, 13 June 2019 at 05:21

Front 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: 70 kg × 8
Set 5: 70 kg × 8
Set 6: 70 kg × 8
Set 7: 70 kg × 8
Set 8: 70 kg × 8

Deficit Deadlift (Barbell)
Set 1: 20 kg × 6 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 112.5 kg × 8
Set 5: 112.5 kg × 8
Set 6: 112.5 kg × 8

Standing Calf Raise (Barbell)
Set 1: 105 kg × 15
Set 2: 105 kg × 15
Set 3: 105 kg × 15
Set 4: 105 kg × 15
Set 5: 105 kg × 15

Hip Thrust (Barbell)
Set 1: 20 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 15

Workout Notes: Kept the same weight on the front squats today. Figured I shouldn’t increase volume day weights quite as fast as heavy days, as there’s supposed to be a 5-10% 1RM difference. That doesn’t mean every other week at these weights either, but... there will be slower progression here. Also, my right knee didn’t feel quite right. In any case, they were hard after one set!!!

Deficit deads were pretty good, but I added chalk on the last set, and actually needed it on the second (had to set the weight down momentarily to re-grip). Hands sweat on volume days!

Thought I might do the calves with the bit of chalk already on my hands and the hook grip, but one set told me I was wrong. Added straps from set 2. Today isn’t “grip” day, it’s lower body day anyway...

Oh, and since I can’t find an effective way to do hamstring curls at home, I swapped that exercise with hip thrusts. Best option I can seem to find! Haven’t figured out how to rack and unrack those gracefully yet though.

[Corbets]

Candito Linear - Hypertrophy Upper
Friday, 14 June 2019 at 04:58

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: 67.5 kg × 8
Set 5: 67.5 kg × 8
Set 6: 67.5 kg × 8
Set 7: 67.5 kg × 8

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

Pendlay Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 4 [Warm-up]
Set 3: 62.5 kg × 8
Set 4: 62.5 kg × 8
Set 5: 62.5 kg × 8
Set 6: 62.5 kg × 8

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 7 reps

Overhead Press (Barbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 35 kg × 10
Set 3: 35 kg × 10
Set 4: 35 kg × 9

Hammer Curl (Dumbbell)
Set 1: 13.6 kg × 10
Set 2: 13.6 kg × 10
Set 3: 13.6 kg × 12

Decline Crunch
Set 1: 30 reps
Set 2: 40 reps
Set 3: 50 reps

Workout Notes: Increased weight on the flat bench, and that last rep was a grinder!

Kept the same weight on the inclines, but that was a good choice - by the end of the second set, it was getting pretty difficult. Need to finish this cut so I can progress properly! Silly upcoming wedding... Last rep was a grinder, but I still hope to go up next week.

Adjusted the straps so that the plates rest a quarter centimeter off the floor on the Pendlays. Sounds a lot better when the bar comes down, and somehow that makes me feel better about them (eg not worrying about the bar hitting steel, since I lift in my rack). They felt great in any case!

Got a few extra reps on the pull-ups.

Have very little weight on the OHPs now, but the volume of this day prevents me from going higher. Amazing how heavy such little weight feels. Hypertrophy days are rough!

[Corbets]

Candito Linear - Heavy Lower
Sunday, 16 June 2019 at 11:34

Squat (Barbell)
Set 1: 20 kg × 6 [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: 95 kg × 6
Set 6: 95 kg × 6
Set 7: 95 kg × 6

Deadlift (Barbell)
Set 1: 40 kg × 6 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 135 kg × 6
Set 5: 135 kg × 6

Standing Calf Raise (Barbell)
Set 1: 115 kg × 15
Set 2: 115 kg × 15
Set 3: 115 kg × 15

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

Workout Notes: 18 hours early today - early flight tomorrow means I have to adjust somewhat.

Squats: last rep wasn’t quite a grinder, but it was close enough that I’m not sure whether I should go up in weight or not next week. Let’s see how I feel then. That slightly wider stance feels miraculous though - way better on the knees.

Deadlifts: good overall, but back rounded slightly on one rep on video. Will keep the same weight next week.

Calves: pretty close to failure there on that last set. Gotta be careful with strict form here, it’s far too easy to rock back and forth if I’m not attentive.

Lunges: I do these just to burn out the final bit of legs, and don’t anticipate going up in weight often. Every muscle they work has already been targeted before I get to these. Still, they felt good enough, I suppose. If you’re masochistic.

[Corbets]

Candito Linear - Heavy Upper
Wednesday, 19 June 2019 at 05:46

Bench Press (Barbell)
Set 1: 20 kg × 6 [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

Bent Over Row (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 67.5 kg × 6
Set 5: 67.5 kg × 6
Set 6: 67.5 kg × 10

Overhead Press (Barbell)
Set 1: 20 kg × 6 [Warm-up]
Set 2: 30 kg × 3 [Warm-up]
Set 3: 40 kg × 3 [Warm-up]
Set 4: 47.5 kg × 7

Chin Up
Set 1: +10 kg × 7

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

Workout Notes: Late flight in last night, but I won’t let that stop me.

Moved the bench grip slightly wider again. Ring finger on the first... ring. Seems to work well. Not doing a wide grip bench or anything, but I think I was doing too much of a narrow grip before. This seems to bypass the minor elbow pain I felt previously, which is positive! Overall, it felt pretty awesome today.

BoR is still a bit weird for me, given that I only did Pendlays for a year, but it works. Anyway, these only go up every 3 weeks if I understand the program correctly, so same weight as last week.

Same progression story with the OHPs. Still, I’m doing extra reps when the weights don’t go up - not part of the defined progression, but feels like a good idea nonetheless.

All around good. This is my favorite of the four days, no doubt.

[Corbets]

Candito Linear - Hypertrophy Lower
Thursday, 20 June 2019 at 05:19

Front 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: 72.5 kg × 8
Set 5: 72.5 kg × 8
Set 6: 72.5 kg × 6
Set 7: 72.5 kg × 8
Set 8: 72.5 kg × 8

Deficit Deadlift (Barbell)
Set 1: 40 kg × 6 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 115 kg × 8
Set 5: 115 kg × 8
Set 6: 115 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

Hip Thrust (Barbell)
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 50 kg × 15

Workout Notes: I’ve started assessing my tolerance of Yohimbe HCL today, which means no pre-workout (just coffee). I recognize that, amongst those who believe the evidence shows effectiveness, the view is that fasted cardio is best for the fat burn, but I’ll give it a try on fasted lifts for a while as I slowly up my dosage to the recommended amount (.2mg per kg body weight - this morning I only took 2.5mg total).

Went up in weight slightly on the fron squats, despite having some minor knee pains after flying this week. I’m thinking that my knees are coming too far forward, but when I correct for that I tend to bring my back into a rounded position. Keep trying, buddy!

Tried switching up my hand position to overhand part way through following some pains in the hand, but that caused me to fail the third set. Need to stick with what I know.

Deficit deadlifts: straps on!

Calf raises were really hard by the end. Hell, by the third set.

[Corbets]

Candito Linear - Hypertrophy Upper
Friday, 21 June 2019 at 05:12

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: 70 kg × 8
Set 5: 70 kg × 8
Set 6: 70 kg × 8
Set 7: 70 kg × 8

Incline Bench Press (Barbell)
Set 1: 20 kg × 3 [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 × 6

Pendlay Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 62.5 kg × 8
Set 4: 62.5 kg × 8
Set 5: 62.5 kg × 8
Set 6: 62.5 kg × 12

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 7 reps
Set 4: 8 reps

Overhead Press (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 35 kg × 10
Set 3: 35 kg × 8
Set 4: 35 kg × 6

Hammer Curl (Dumbbell)
Set 1: 15.9 kg × 8
Set 2: 15.9 kg × 8
Set 3: 15.9 kg × 8

Workout Notes: Slight twinge in the upper right lat while flat benching. However, the strength of the lift was good - it was heavy, but definitely manageable for all the reps / sets. And the lat felt better when I tucked my shoulders further back during later sets.

On the inclines, the bar felt pretty heavy after the second set already. To be fair, there’s not a huge difference between a flat bench and a 30 degree incline, so that’s no real surprise... but I still have two sets to go as I write this, and I’m going to have to push hard to make it!

Uh oh. Last rep on the third set was a grinder... need to dig deep for number 4!

... apparently I didn’t get there. It was a good effort though!

Still beasting it on the Pendlays, but as I kept the weight the same this time (see above re: lat muscle) it’s not as impressive as I’d like. Need to bump it to 65kg next time.

I keep getting weaker on the OHPs! I know it’s the program, though - there’s a huge difference between OHPs being the second lift of the day, following a squat, vs them being the fifth and after two kinds of bench. Also, I was supersetting them with the pull-ups to save time...

Didn’t have time to do declines today. Will try to rip some out over the weekend.

[Corbets]

Candito Linear - Heavy Lower
Monday, 24 June 2019 at 05:18

Squat (Barbell)
Set 1: 20 kg × 6 [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: 97.5 kg × 6
Set 6: 97.5 kg × 6
Set 7: 97.5 kg × 7

Deadlift (Barbell)
Set 1: 40 kg × 6 [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: 135 kg × 6
Set 6: 135 kg × 7

Standing Calf Raise (Barbell)
Set 1: 117.5 kg × 16
Set 2: 117.5 kg × 15
Set 3: 117.5 kg × 15

Workout Notes: Squats were awesome. 8% total work set volume increase. Not sure if it was the overeating this weekend with lots of carbs, or if it was the renewed focus I put on breathing. Brian Alsruhe is awesome for resetting my focus on that again and again.

Deadlifts however were hard. Same weight as last week, really trying to get that form perfect so I don’t hurt myself, but on the first set had my grip slightly off balance. Second set I did better, and with a slightly widened stance, a good grip, and tight focus on breathing I’m feeling better. That one extra rep at the end accounts for an 8% increase!

Calves are calves, and I skipped the lunges today.

[Corbets]

Candito Linear - Heavy Upper
Tuesday, 25 June 2019 at 05:18

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 × 6
Set 5: 80 kg × 6
Set 6: 80 kg × 7

Bent Over Row (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 70 kg × 6
Set 5: 70 kg × 6
Set 6: 70 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: 50 kg × 7

Chin Up
Set 1: +10 kg × 6
Set 2: 6 reps

Face Pulls (Barbell)
Set 1: 42.5 kg × 10
Set 2: 42.5 kg × 10
Set 3: 42.5 kg × 12

Workout Notes: I love heavy upper day!

Poor performance on the weighted chin-ups, so I did an unweighted set to burn out a bit... but also disappointing performance there. Guess I was tired by then. ;-) Happy with everything else though.

[Corbets]

Candito Linear - Hypertrophy Lower
Thursday, 27 June 2019 at 05:12

Front Squat (Barbell)
Set 1: 20 kg × 11 [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
Set 8: 72.5 kg × 8

Deficit Deadlift (Barbell)
Set 1: 40 kg × 8 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 90 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: 112.5 kg × 15
Set 2: 112.5 kg × 15
Set 3: 112.5 kg × 15
Set 4: 112.5 kg × 15
Set 5: 112.5 kg × 15

Workout Notes: Might be due for a deload week soon! Heading to India today, though, so that might also be enforced upon me. Not sure how the gym looks at the hotel, but I probably won’t do any serious lifts until next Thursday again.

Kept the weight level with last week on the front squats. Really cued the “squeeze the glutes” tip this time too, and it felt a lot better.

Slightly wider stance on both that and the deadlifts, as I did last week. Much happier with that.

Calves were tiring, and no time for hip thrusters!

[Corbets]

****ty Bangalore Hotel Gym Workout
Sunday, 30 June 2019 at 08:37

Bench Press (Dumbbell)
Set 1: 7.5 kg × 10 [Warm-up]
Set 2: 15 kg × 8 [Warm-up]
Set 3: 28 kg × 8 [Warm-up]
Set 4: 25 kg × 10
Set 5: 25 kg × 10
Set 6: 25 kg × 10
Set 7: 25 kg × 10
Set 8: 25 kg × 10

Lat Pulldown (Machine)
Set 1: 35 kg × 10 [Warm-up]
Set 2: 56 kg × 10 [Warm-up]
Set 3: 63 kg × 10
Set 4: 70 kg × 10
Set 5: 77 kg × 10
Set 6: 77 kg × 8
Set 7: 84 kg × 5

Bent Over One Arm Row (Dumbbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 25 kg × 10

Seated Overhead Press (Machine)
Set 1: 42 kg × 10
Set 2: 42 kg × 10
Set 3: 42 kg × 10

Workout Notes: Bangalore Radisson Blu Outer Ring does not, apparently, have a gym worthy of the name. Most of the (limited) dumbbells aren’t even marked with a weight!

Still, I did what I could, looking for an upper body volume day. Was breathing hard at the end nonetheless!

[Corbets]

Candito Linear - Hypertrophy Lower
Thursday, 4 July 2019 at 04:45

Front 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: 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: 120 kg × 8
Set 5: 120 kg × 8
Set 6: 125 kg × 8

Standing Calf Raise (Barbell)
Set 1: 115 kg × 15
Set 2: 115 kg × 15
Set 3: 115 kg × 15
Set 4: 115 kg × 15
Set 5: 115 kg × 12

Workout Notes: After a crappy week in India where I didn’t train much and overate significantly, I just repeated last week’s lifts. Still struggled on the squats.

Deficit deads were ok. In fact, first set went up too easily, so I added weight on the third. Will do all three sets at 125kg next week (although I have to admit, that last set wasn’t easy!).

I need to get a fourth exercise here. The hip thrusters don’t work with my equipment - can’t get into and out of the right position without coming perilously close to injury.

[Corbets]

Candito Linear - Hypertrophy Upper
Friday, 5 July 2019 at 04:54

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: 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 × 8
Set 6: 65 kg × 8

Pendlay Row (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 × 8
Set 6: 65 kg × 10

Pull Up
Set 1: 6 reps
Set 2: 7 reps
Set 3: 8 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: 15.9 kg × 8
Set 2: 15.9 kg × 10
Set 3: 15.9 kg × 10

Decline Crunch
Set 1: +5 kg × 50
Set 2: +5 kg × 31
Set 3: +5 kg × 19

Workout Notes: Good lifts, except the pull-ups. Even carrying a couple extra kilos after India, I should have been able to do more! Decided to superset with OHP nonetheless for time.

Supersetted biceps and abs as usual. And we’re really hard this time with the extra 5kg! Need to increase weight on those curls next time though.

[Corbets]

Candito Linear - Heavy Lower
Monday, 8 July 2019 at 05:23

Squat (Barbell)
Set 1: 20 kg × 9 [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: 100 kg × 6
Set 6: 100 kg × 6
Set 7: 100 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: 137.5 kg × 6
Set 6: 137.5 kg × 6

Standing Calf Raise (Barbell)
Set 1: 120 kg × 15
Set 2: 120 kg × 16
Set 3: 120 kg × 16

Workout Notes: Focused on pushing the knees out on the squats today, and that felt right. No knee ache of any kind. Need to keep the attention on that glinting forward! Also, increased the weight this week as I should, but it still felt pretty smooth across all the sets. In the first work set particularly I noticed my groin muscles assisting a lot more than normal.

Reading confusing and conflicting things about breathing on the deadlifts, but I think I’ll stick with Brian Alsruhe’s advice to breathe at the top rather than Mehdi’s advice to breath at the bottom. Seems more sensible to me. Getting better at remembering the cue to push the floor away, and it’s helping!

Calves are calves. I never feel amazing or anything after these, but I do get a lot of compliments on my calves (even before I lifted regularly) so in some sense, I’m just genetically lucky here, even if I’m not moving huge weights (I think; actually, I have no idea what a lot would be on this lift).

Removed the lunges. I don’t like them and I don’t feel I need them on heavy day.

[Corbets]

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

Front Squat (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 1 [Warm-up]
Set 4: 70 kg × 8
Set 5: 70 kg × 8
Set 6: 70 kg × 8
Set 7: 70 kg × 8
Set 8: 70 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: 125 kg × 8
Set 5: 125 kg × 8
Set 6: 125 kg × 8

Workout Notes: Low energy today! Stupid sucky big last minute cut - two weeks until the wedding!

Decreased weight compared to last week, since I didn’t get the last set up. Video analysis showed today showed good depth (not what I expected) and overly forward lean / knee placement (also in contrast). Apparently, my self awareness does not yet replace video form checks! But that’s why I do them. Attempted to correct on sets 3, 4 and 5.

It may have taken 50 minutes total, and it may be less weight than last week, but I still managed 7% more total volume than last week on the front squats!

Felt dizzy on the third deadlift warmup, so I decided not to go up to 125kg as planned. Then I damn well did 125kg anyway, because I ain’t no pussy.

Skipped everything else (though I’d actually only additionally planned to do calves, so “everything” is a bit much). Need to catch up on some work before an 8am deadline.

[Corbets]

Candito Linear - Heavy Upper
Tuesday, 9 July 2019 at 05:27

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: 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: 40 kg × 3 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 72.5 kg × 6
Set 5: 72.5 kg × 6
Set 6: 72.5 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: 52.5 kg × 6

Chin Up
Set 1: +10 kg × 7

Face Pulls (Barbell)
Set 1: 45 kg × 10
Set 2: 45 kg × 10
Set 3: 45 kg × 12

Workout Notes: I heart heavy upper day. No doubt.

Edit: uploaded this and the last in the wrong order - oops. Too lazy to fix though.

[Corbets]

Candito Linear - Hypertrophy Upper
Friday, 12 July 2019 at 05:09

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 × 6

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 × 6
Set 5: 65 kg × 0
Set 6: 65 kg × 0

Pendlay Row (Barbell)
Set 1: 20 kg × 8 [Warm-up]
Set 2: 50 kg × 4 [Warm-up]
Set 3: 65 kg × 8
Set 4: 65 kg × 8
Set 5: 65 kg × 8
Set 6: 65 kg × 11

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

Decline Crunch
Set 1: 0 reps
Set 2: 0 reps
Set 3: 0 reps

Workout Notes: Only made 6 reps on the last bench set, but that was due to poor positioning rather than inadequate strength - bumped the safeties and lost it.

Kept the weight the same for the inclines, and got a cup of coffee halfway through even though I had a pre-workout with stim... and even then, didn’t make it past the second set. Definitely an off day.

Not even going to comment on the rest. Low energy.

[Corbets]

Candito Linear - Heavy Lower
Monday, 15 July 2019 at 05:25

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: 80 kg × 3 [Warm-up]
Set 5: 102.5 kg × 6
Set 6: 102.5 kg × 6
Set 7: 102.5 kg × 8

Deadlift (Barbell)
Set 1: 20 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: 140 kg × 6
Set 6: 140 kg × 6

Standing Calf Raise (Barbell)
Set 1: 125 kg × 15
Set 2: 125 kg × 15
Set 3: 125 kg × 17

Workout Notes: I’ve never tried psyching myself up before a lift - always thought it was kind of silly.

Boy, was I wrong. Got that adrenaline flowing before my squats today and they were buttery smooth. It was like having no weight on the bar at all - despite massive amounts of running and biking yesterday!

Deadlifts felt pretty damn good too, as did the calves. Great day!

All this might have something to do with overeating on the weekend, of course, but in any case I was strong!

[Corbets]

Candito Linear - Heavy Upper
Tuesday, 16 July 2019 at 05:31

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 × 5
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: 72.5 kg × 6
Set 5: 72.5 kg × 6
Set 6: 72.5 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 × 7

Workout Notes: Poor sleep last night. Damn mosquito flitting in and out of my ear!!!

Tied my personal best on the bench, but couldn’t squeak out the sixth rep. No real surprise as I’m not feeling like a record breaker today, but that’s not good enough. Next time!

Given that and the way my arms feel afterwards, though, I kept the weight the same on the BORs. Will go up next week.

Very nearly got an extra rep on the OHPs. These don’t increase at the same rate as the other lifts, so progress like that makes me happy. Will definitely manage 7 next week!

Skipped the face-pulls.

[Corbets]

Candito Linear - Hypertrophy Lower
Thursday, 18 July 2019 at 05:13

Front 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: 70 kg × 8
Set 5: 70 kg × 8
Set 6: 70 kg × 8
Set 7: 70 kg × 8
Set 8: 70 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: 125 kg × 8
Set 5: 125 kg × 8
Set 6: 125 kg × 8

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

Pull Up
Set 1: 9 reps

Workout Notes: Kept the weight the same on the front squats, but did two extra reps. That’s a 5% total volume increase! And my form felt amazing today, so I’m convinced it was the right choice. Knees push out, bar right up against the throat, and all of a sudden the wrists and fingers don’t hurt!

Doubled the deficit on the deficit deadlifts. Didn’t feel like it was making a significant enough difference to normal deads before. Now it’s about two inches instead of one. That seemed like a good reason to keep the weight the same as last week. No straps on the first two work sets, though - grip strength is improving.

And I kept the calves at the same weight too, as last week I wasn’t able to complete the last set with good form. Went above and beyond the call of duty this time though.

Added a set of pull-ups at the end, because... why not?