Anthony21's Training Log

[CW47]

I can feel the arm pump just reading that.

[Anthony21]

I can feel the arm pump just reading that.

Using the Fat Gripz definitely hits differently in a good way.

[Anthony21]

01/04/2022
C2, W2, D1

Bench
130x5
145x5
165x5
140x5
155x5
175x5

Seated DB shoulder press
40x4x12

Lat pull-down
100x5x12

Reverse Hyper
90x2x15

Fat Gripz DB curl
25x3x12

[Anthony21]

Training dump

01/05/2022
C2, W2, D2

SSB Squat
135x10x5

DB skull crusher
30x4x10

Chest supported trap bar row
156x4x10

01/08/2022
C2, W2, D3

85x5
95x5
110x5
90x5
100x5
115x5

Close grip lat pull down
110x5x10

Reverse hyper
90x15
90x15
90x10

Tricep cable pushdown
45x4x10

01/09/2022
C2, W2, D4

Trap bar deadlift
190x10x5

Weighted dips
30x4x10

Chest supported cable row
90x4x10

[mstatefan91]

subbed. I just started logging again.

[Anthony21]

subbed. I just started logging again.

Long time no see and appreciate the sub.

Catching up on my training for this log.

01/10/2022
C2, W3, D1

Bench
130x10x5

Seated DB shoulder press
45x3x10

Neutral grip pull-up *done in between bench sets
10x5

01/11/2022
C2, W3, D2

SSB Squat
140x5
160x5
180x5
150x5
170x5
195x5

DB skull crusher
30x4x12

One arm barbell row
50x4x10

Reverse Hyper
90x3x20

01/13/2022
C2, W3, D3

BB OHP
85x10x5

Pull-ups *done between OHP sets
10x5

Cross body banded tricep extension
3x20

Fat Gripz Zottman curls
25x3x12

[CW47]

I see that you're getting plenty of volume in. Always like the idea of super setting rows with bench. I haven't done that in a long time, and probably should since I'm just sitting around wasting time between sets, lol. Zottman curls are a new one for me...look interesting.

Good work as usual.

[Anthony21]

Hello everyone! I'm sorry for the lack of updates on my training but I figured now is a good time to pick it back up and stick to updating this log.

Me and my wife just had our third daughter who was born on 04/05/2022. Yes I am now a father of 3 daughters lol.

[CW47]

Congrats on the baby girl!

[Anthony21]

Congrats on the baby girl!

Thank you!

04/15/2022
531 C6 W2 Day 2

SSB Squat
160x5
190x5
210x5
160x5
160x5
160x5

Barbell row
135x12
145x12
165x12
165x12

Rolling DB tricep extension
30x12
30x12
30x12

Reverse Hyper
90x15
90x15
90x15

[Anthony21]

04/16/2022
531 C6 W2 D3

Barbell OHP
90x5
110x5
120x5
90x5
90x5
90x5

DB lateral raises
20x12
20x12
20x12

Pulldown
110x12
110x12
110x12

Banded tricep press down
x25
x25

Incline DB curl
20x12
20x12
20x12

[Anthony21]

I hope everyone had a good Easter for those that celebrate.

So I've gone back and forth with myself in terms of how I want my training to be. I've done 5/3/1 off and on for a while now and while the program is fine I feel I'm missing out on some strength gains.

With that said I decided to go back to a more straight forward approach which will be a linear progression set up. For that I'm going to run Candito's linear program for several cycles. Once that stops working I'll switch to his 6 week intermediate program.

[Anthony21]

04/18/2022
Candito Linear Program

Day 1

Low bar squat
170x6
170x6
170x6

Conventional deadlift
205x6
205x6

DB Bulgarian split squat
30x12
30x12
30x12

Reverse hyper
110x12
110x12
110x12

I wanted to start real light seeing that I haven't done any low bar squat work in a while, as well as not pulling conventional for a while. This will also give me a lot more room to increase weight week to week.

Things felt good and it felt good to low bar squat and deadlift again seeing as I been just using my trap bar for deadlifts.

Tomorrow is my bench work and accessories.

[CW47]

Candito's Program has produced really good results for a lot of people. Looks like you're off to a great start.

[Anthony21]

Candito's Program has produced really good results for a lot of people. Looks like you're off to a great start.

His 6 week program holds a special place in my heart. It was the program that got me to my first 500lb deadlift and it was done at a powerlifting meet. Granted it was when back when but still it is a program that I know works.

I look forward to the linear program then eventually transitioning to the 6 week program.

[Anthony21]

Apr 19, 2022
Bodyweight 207

Candito Linear Program
W1, D2

Bench Press
170x6
170x6
170x6

One arm barbell row
50x12
50x12
50x12

Dumbbell shoulder press
35x12
35x12
35x12

Pulldowns
115x10
115x10
115x10

Tricep press down (single arm)
27.5x12
27.5x12

Dumbbell Bicep Curl
40x8
40x8

Solid day of training, can't complain.

[Anthony21]

Apr 21, 2022
Bodyweight 205.4

Candito Linear
W1, D3

Pause squat
160x4
160x4
160x4
160x4
160x4
160x4

Pause deadlift
185x4
185x4
185x4

Lying dumbbell leg curl
25x12
25x12
25x12

Reverse hyper
140x12
140x12
140x12

[Anthony21]

April 22, 2022
Bodyweight 205.6

Candito Linear
W1, D4

Spoto Press
160x4
160x4
160x4
160x4
160x4
160x4

Meadows Row
50x12
50x12
50x12

Single arm lat pulldown
70x12
70x12
70x12

DB chest supported laterals
15x15
15x15
15x15

DB rolling tricep extension
30x12
30x12
30x12

Incline dumbbell curl
30x12
30x12
30x12

Solid training day. First time really doing Spoto Presses but they felt good and I look forward to building them up. Next two days are rest days then week 2 will kick off. I'll add 10lbs to each main lift to start week 2.

[Filmbuff81]

Looking good.

Love me some Spoto presses. Always get a massive chest pump from the constant tension.

[Filmbuff81]

Hello everyone! I'm sorry for the lack of updates on my training but I figured now is a good time to pick it back up and stick to updating this log.

Me and my wife just had our third daughter who was born on 04/05/2022. Yes I am now a father of 3 daughters lol.

Oh snap congrats just was looking back in your log.

[Anthony21]

Looking good.

Love me some Spoto presses. Always get a massive chest pump from the constant tension.

They definitely felt good and I hope they pay off for my normal poverty bench lol.

Oh snap congrats just was looking back in your log.

Thank you.

[Anthony21]

Apr 25, 2022
Bodyweight 205.2

Candito Linear W2 D1

High bar squat
180x6
180x6
180x6

Deadlift
215x6
215x6

Dumbbell Bulgarian split squat
20x12
20x12
20x12

Reverse hyper
150x12
150x12
150x12

I decided to switch to high bar for now. It's a lot easier on my shoulders vs low bar. I never really high bar squatted aside from working with my SSB which mimics a feel of a high bar with an upright torso and all. They felt good though and had a nice feeling in my quads. I look forward to building it up going forward.

[Anthony21]

Apr 26, 2022

Bodyweight 204.2

Candito linear W2 D2

Bench Press
180x6
180x6
180x6



One arm barbell row
55x12
55x12
55x12

Dumbbell shoulder press
40x12
40x12
40x12

Pulldowns
115x12
115x12
115x12

Tricep press down
30x8 Single arm
30x8 Single arm
30x15 Two arms

Dumbbell Bicep Curl
40x9
40x9

[Anthony21]

April 27, 2022
Bodyweight 205.2

Candito Linear W2 D3

Pause High Bar Squat
170x4
170x4
170x4
170x4
170x4
170x4

Paused deadlift
195x4
195x4
195x4

Reverse hyper
160x12
160x12
160x12

It was a great training session today. I'm loving the feel of high bar squats, especially the feeling on my shoulders. Low bar would not necessarily aggravate my shoulders but it was more of just a slight discomfort. With high bar squats that is all but gone which is nice.

[CW47]

High Bar squats have been feeling great to me over the last 6 months too. It's weird because I did them exclusively for years and just couldn't figure out how to do them well. And now after doing primarily low bar squats, the high bar feels fantastic when I go back to it. I've been considering doing a cycle with it as my primary squat movement to see how it goes.

Your training is looking great right now.

[Anthony21]

High Bar squats have been feeling great to me over the last 6 months too. It's weird because I did them exclusively for years and just couldn't figure out how to do them well. And now after doing primarily low bar squats, the high bar feels fantastic when I go back to it. I've been considering doing a cycle with it as my primary squat movement to see how it goes.

Your training is looking great right now.

I'm definitely enjoying the high bar squats and plan to stick with them going forward.

[Anthony21]

Apr 29, 2022
Bodyweight 204.4

Candito Linear W2 D4

Spoto press
170x4
170x4
170x4
170x4
170x4
170x4

SSB JM press
80x12
80x12
80x12

Trap bar row
165x12
165x12
165x12

Dumbbell Lateral Raises
20x12
20x12
20x12

Face pulls
45x12
25x10
25x10

Cable hammer curl
45x12
45x12
45x12

Close grip lat pulldown
115x12
115x12
115x12

[Anthony21]

May 2, 2022
Bodyweight 203

Candito Linear W3 D1

High bar squat
190x6
190x6
160x6

Deadlift
225x6
225x6

SSB Bulgarian split squats
70x8
70x8
70x8

Reverse hyper
180x12
180x12
180x12

Everything felt great and light. My squats and deadlifts felt strong and fast which is great.

[Anthony21]

May 3, 2022
Bodyweight 204

Candito Linear W3 D2

Bench Press
190x6
190x6
190x6

Chest supported Trap bar row
165x12 +1 rep
165x12 +1 rep
165x12 +1 rep

Dumbbell shoulder press
45x10 +5lbs
45x10
45x10

Pull Up
8
8
8

Tricep press down (single arm)
25x10
25x10
25x10

Dumbbell Bicep Curl
40x10 +1 rep
40x10 +1 rep

It was another great training session. My bench felt good. Next week instead of adding 10lbs I'll add 5lbs which will be the amount I'll add session to session going forward.

[Anthony21]

May 5, 2022
Bodyweight 205

Candito Linear W3 D3

High Bar Pause squat
180x4
180x4
180x4
180x4
180x4
180x4

Pause deadlift
205x4
205x4
205x4

Reverse hyper
180x15
180x15
180x15

Trap bar shrugs
155x12
155x12
155x12

Great training session. Squats and deadlifts felt great and looking forward to the steady progress.