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  1. #541
    Work in Progress CW47's Avatar
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    I can feel the arm pump just reading that.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  2. #542
    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    I can feel the arm pump just reading that.
    Using the Fat Gripz definitely hits differently in a good way.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  3. #543
    Registered User Anthony21's Avatar
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    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  4. #544
    Registered User Anthony21's Avatar
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    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  5. #545
    I occasionally lift heavy mstatefan91's Avatar
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    subbed. I just started logging again.
    S/B/D: 485/305/500 lbs

    Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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  6. #546
    Registered User Anthony21's Avatar
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    Originally Posted by mstatefan91 View Post
    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  7. #547
    Work in Progress CW47's Avatar
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    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.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  8. #548
    Registered User Anthony21's Avatar
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    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.
    Last edited by Anthony21; 04-18-2022 at 10:31 AM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  9. #549
    Work in Progress CW47's Avatar
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    Congrats on the baby girl!
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  10. #550
    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  11. #551
    Registered User Anthony21's Avatar
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    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  12. #552
    Registered User Anthony21's Avatar
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    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  13. #553
    Registered User Anthony21's Avatar
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    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  14. #554
    Work in Progress CW47's Avatar
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    Candito's Program has produced really good results for a lot of people. Looks like you're off to a great start.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  15. #555
    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  16. #556
    Registered User Anthony21's Avatar
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    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  17. #557
    Registered User Anthony21's Avatar
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    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
    Last edited by Anthony21; 04-21-2022 at 12:19 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  18. #558
    Registered User Anthony21's Avatar
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    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  19. #559
    Registered User Filmbuff81's Avatar
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    Looking good.

    Love me some Spoto presses. Always get a massive chest pump from the constant tension.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  20. #560
    Registered User Filmbuff81's Avatar
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    Originally Posted by Anthony21 View Post
    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.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  21. #561
    Registered User Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    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.

    Originally Posted by Filmbuff81 View Post
    Oh snap congrats just was looking back in your log.
    Thank you.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  22. #562
    Registered User Anthony21's Avatar
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    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  23. #563
    Registered User Anthony21's Avatar
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    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  24. #564
    Registered User Anthony21's Avatar
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    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  25. #565
    Work in Progress CW47's Avatar
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    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.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  26. #566
    Registered User Anthony21's Avatar
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    Originally Posted by CW47 View Post
    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  27. #567
    Registered User Anthony21's Avatar
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    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
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  28. #568
    Registered User Anthony21's Avatar
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    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  29. #569
    Registered User Anthony21's Avatar
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    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  30. #570
    Registered User Anthony21's Avatar
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    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.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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