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  1. #121
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    ^^ Looks like you might have had one more in the tank, but hard to tell just from footage.



    No way - I'm certainly going to choose the back squat as the primary form of the exercise. High bar is significantly harder, but I don't know to what extent that is simply because I am relatively untrained with it, rather than any latent disadvantages owing to mechanics or whatever else.

    Also, for the purposes of the program itself, what do you think I should plug my max in as? My upload of 315 looks like clean form as far as I can tell, although I could plug in 335 or even possibly my wonky 365 as a 1RM. Undershooting it defeats the point of challenging yourself on a high intensity program, but if it's too high and I can't hit the target, it's a waste of time and inefficient to readjust the max.
    Rewatched the 365 and I'd say it's good enough if you want to push for that. I don't think it's a waste of time to adjust down if you have to, as even 70% causes growth.
    Week 5 mainly serves to give you an estimate of your new max, with the sets of 1-4+ if you want to go for more reps. So, even if you adjust down during weeks 1-4, you can compensate for that by pushing harder on Wk 5 with more reps or a bit heavier weight or something. Can be a bit flexible, but not too much
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

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  2. #122
    Registered User WolfRose7's Avatar
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    Last pivot day before the real work begins again this weekend.

    Tng Bench 80x10@6, 85x10@7 90x8@7
    Bss - 30 x 10@7 530 tempo 20 x 5 for 2 sets
    Neutral grip inverted rows, as above
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  3. #123
    Registered User EliKoehn's Avatar
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    Nice - dial it in and you've got it.

    Now some awesome 80s power metal to set the tone for today - anyone else listen to Attack?

    Bench: 320
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  4. #124
    Registered User EliKoehn's Avatar
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    Retested my deadlift max mindful of some form variations, then did Wolf's suggestion of ramping down weight with increasing volume.

    Deadlift:

    475 x 1
    405 x 3
    365 x 5
    315 x 8

    Bench: 320
    Squat: 375
    Deadlift: 495

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  5. #125
    Registered User EliKoehn's Avatar
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    Benched today and it was one of the most joyful workouts I've had perhaps in a year. One of those occasional times where clarifying why is elusive but you're feeling like you're at 100% and there's a lot joy and thrill to it as everything else going on in your mind leaves you alone.

    Numbers were pretty good but I'm more pleased with the frame of mind honestly.

    Flat Bench:
    295 - 1 x 3, 2 x 2
    275 - 2 x 5
    245 - 1 x 8
    225 - 1 x 10
    Bench: 320
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    Deadlift: 495

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  6. #126
    Registered User WolfRose7's Avatar
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    Clean steady grind on that deadlift man

    Nice to hear you had one of those fun sessions, I've not had as many of those with the home gym compared to being in a gym and miss them
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  7. #127
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    Originally Posted by EliKoehn View Post
    Retested my deadlift max mindful of some form variations, then did Wolf's suggestion of ramping down weight with increasing volume.

    Deadlift:

    475 x 1
    405 x 3
    365 x 5
    315 x 8
    I was doing that ramping down thing before covid, had some good strength gains doing that.
    April 2021.................16 week cut.................168 lbs
    2020......................375 / 285 / 505..............186 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  8. #128
    Registered User EliKoehn's Avatar
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    Thanks - that was a rewarding lift and those sessions are probably the best part of this hobby I think.

    How much longer will the public gyms be closed in the UK?
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  9. #129
    Registered User WolfRose7's Avatar
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    Originally Posted by EliKoehn View Post
    Thanks - that was a rewarding lift and those sessions are probably the best part of this hobby I think.

    How much longer will the public gyms be closed in the UK?
    In Wales early May I think they open.
    Probably won't go much though.

    There's only one decent gym around here which is a strongman one, and it's a bit of a drive
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  10. #130
    Registered User WolfRose7's Avatar
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    Dev Block 2, Day 1

    Comp Squat 125x2@7.5, 110x3*4 sets
    Comp Bench 3@7,8,9 97.5, 102.5, 107.5 -5% for 3*1
    Seated Press 10@6,7,8 1r. 27.5, 32.5, 35, 35


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  11. #131
    Registered User EliKoehn's Avatar
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    ^^ Are you deloading and intentionally doing sub-maximal stuff?

    Also, funny, I just now noticed the Welsh shirt
    Bench: 320
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  12. #132
    Registered User WolfRose7's Avatar
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    Originally Posted by EliKoehn View Post
    ^^ Are you deloading and intentionally doing sub-maximal stuff?

    Also, funny, I just now noticed the Welsh shirt
    Not anymore lol,
    Today was first day of block proper,
    so full work sets.

    Pretty high intensity protocols for bench this block too, moderate squat and deadlift.

    And yup, the best A7 shirt
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  13. #133
    Unregistered User MyEgoProblem's Avatar
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    https://www.instagram.com/p/COFNIxDh...d=f4wsmfuvjcmr

    Did some deds today.. 20 Sumo & conv speed/tech pulls.

    Nothing special obviously, probably only the second time I've trained lower body this year. But can sure see am not 5'7 that knee to plate ratio...
    Last edited by MyEgoProblem; 04-25-2021 at 01:04 AM.
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  14. #134
    Registered User WolfRose7's Avatar
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    Day 2
    Bit rough trying to drill new tech into deads.

    Conv dead 130 x 2 @5, 140 x 2@9, 135 x 2@6, 140 x 2@8.5, 125 x 3 x 4

    Mid pin bench 115 x 1 @8.5, 105 x 2 x 5

    Bss 25, 30, 32.5 x 10 x 3 @8+
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  15. #135
    Time is Muscle ECGordyn's Avatar
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    SLDL and Wide Grip Bench today, plus BB rows. Really liking WG bench and will probably keep it next block. Confirmed 5'7"


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

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  16. #136
    Registered User EliKoehn's Avatar
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    Good work, guys.

    Looks like the heavy deadlifting and benching trip I was on left me with a lot of fatigue. Slept 10+ hours Friday and still felt relaxed/tired all yesterday, went to bed early and slept another 10 hours last night (my normal felt need is about 7) and now I'm feeling strong and good again. Contemplating a deload this upcoming week before starting the Candito 6 Week but I am also feeling eager to go ahead and start it tomorrow. Psychologically I feel like I'm in a good groove and don't want to reel back intensity; however, I've also never followed a formal, structured program and from the testimony of those who have as well as looking it over, the difficulty might be surprising. I am also taking it seriously and know that the program is designed to budget fatigue and assumes you begin it with none.

    I read the sticky for the deload in the exercise forum again and it calls for 50-60% intensity at normal volume, as one suggestion, or a reduction in sets. Maybe I'm not at the strength level where that would be actually effective, but 50-60% intensity seems like it would be so ridiculously easy that it wouldn't even constitute a light workout: benching 5 x 10 at 225, for instance, would be doing that at 135, just one plate. That's like 5 light warmups. Why not just take a few days off instead?

    EC, since you've followed Candito, would you recommend a full week deload or a decent break before starting, even if I'm feeling good tomorrow? Or anyone else who would like to chime in?
    Bench: 320
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  17. #137
    Registered User WolfRose7's Avatar
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    Half intensity deload with the same old **** are ****ing bollocks. Utter ****e.

    Deloads/pivots are something of an art and should be in relation to your past and future work blocks to a degree as well.
    How much variation you utilise vs lower RPE work with the main lifts still is also highly individual.

    Does Candito start with an intro week? Or does it jump straight in.
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  18. #138
    Registered User EliKoehn's Avatar
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    It's straight in. Day 1 will have me squatting 4 x 6 at 80% IIRC. That's already my most challenging lift but I'm feeling eager for the challenge.

    I do personally think half weight work would be almost a waste of time, but again, my approach has been pretty informal thus far so if others more advanced swear by this method, I'll defer to their greater experience. On paper, it sounds stupid though and I'll have already taken two days off with plenty of rest and fuel.
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  19. #139
    Registered User WolfRose7's Avatar
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    Originally Posted by EliKoehn View Post
    It's straight in. Day 1 will have me squatting 4 x 6 at 80% IIRC. That's already my most challenging lift but I'm feeling eager for the challenge.

    I do personally think half weight work would be almost a waste of time, but again, my approach has been pretty informal thus far so if others more advanced swear by this method, I'll defer to their greater experience. On paper, it sounds stupid though and I'll have already taken two days off with plenty of rest and fuel.
    My pivot for squat was 1@6, 530 tempo 5s @8 for a few sets.
    I'd take that over straight % reduction any day. Much better tech work, and you're not just ****ing about.
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  20. #140
    Time is Muscle ECGordyn's Avatar
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    @Eli, Deloading 3-5 days before you start the C6W is a good idea. Just drop a couple sets from your normal routine, don't DL super heavy, sleep well in the days before starting, and you should be fine.

    Use the time to practice squatting and practice your DL variation for the program. Do stuff in the gym you don't normally do. What DL variation are you using?
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  21. #141
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    A 50/60% deload can work.
    With a huge caveat/proviso.
    That you are still bring as explosive as possible (cat) on the concentric!

    I prefer to keep intensity up but cut sets right back for a deload/low stress. Essentially just a top set.

    Pivots are great but are far less effective when your blocks are dynamic and constantly changing week to week. I don't recommend a pivot block on this.
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  22. #142
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    @ECGordyn

    Yeah you're probably right, and I'll take this upcoming week to refine form and get some experience with the variations. SLDL, Romanian or Sumo... Honestly haven't decided yet. My natural high-hip posture lends itself more to SLDL, RDL is pretty technical but I have some experience doing it already, but I have never once sumo deadlifted. I'll probably go with SLDL unless there's a good advantage to one of the other variations.
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  23. #143
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    Originally Posted by EliKoehn View Post
    @ECGordyn

    Yeah you're probably right, and I'll take this upcoming week to refine form and get some experience with the variations. SLDL, Romanian or Sumo... Honestly haven't decided yet. My natural high-hip posture lends itself more to SLDL, RDL is pretty technical but I have some experience doing it already, but I have never once sumo deadlifted. I'll probably go with SLDL unless there's a good advantage to one of the other variations.
    I was gonna suggest pause DL right off the floor to help you nail positioning but you do you mate.

    I would only do opposite stance DL (sumo) in a hypertrophy block where you're very far from peak.
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  24. #144
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    Originally Posted by ECGordyn View Post
    I was gonna suggest pause DL right off the floor to help you nail positioning but you do you mate.

    I would only do opposite stance DL (sumo) in a hypertrophy block where you're very far from peak.
    I'm open to suggestion. That's probably a better idea, matter of fact, since that seems to be where I need the most work.

    What's the top of the lift on a paused DL? Do you just break the floor by a few inches, hold it, then put it down, or are you supposed to go halfway up?
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  25. #145
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    Originally Posted by EliKoehn View Post
    I'm open to suggestion. That's probably a better idea, matter of fact, since that seems to be where I need the most work.

    What's the top of the lift on a paused DL? Do you just break the floor by a few inches, hold it, then put it down, or are you supposed to go halfway up?
    F*ck no man. Lift all the way up like a normal deadlift, just pause & hold for 2 count at the bottom.

    You can pause anywhere in the movement, but right off the floor will reinforce your starting position, which will make you stronger through the whole lift. Nuckols explains that working on sticking points (maybe at knee) is less effective than working on the weakest point in the lift. Make yourself stronger through the whole lift.

    In your case Eli I think you need more glutes to lock out at the top, based mainly on your 495 a couple months back. Engage glutes from the start and they'll carry you through to lockout.
    2020 maxes
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    Bench 137
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    Some triples @8 to check strength levels. 6 weeks into this programming, will check again in 6 weeks. Any comments on form or anything?

    Disappointed with bench. Might have been the long pauses at the chest, might have been the volume 4x8 @100 kg 2 days ago, or whatever. Warmups felt great, bar felt like air, then when I got above 100kg the bar started getting sticky.

    Might widen comp. bench grip to max legal. Next block will run T&G normal grip bench and Wide Grip T&G bench at the same protocols, and compare strength levels.

    DL and other lift triples later this week.



    2020 maxes
    Squat 185
    Bench 137
    DL 205
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  27. #147
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    ^^ I suppose it's legal powerlifting form, but that's a pretty severe arch on your bench EC. If you had your upper back flat on the bench with only a mild arch lower on the spine, it looks like it would add 2-3 inches to the ROM. I suppose the Larsen variation you do is for full ROM tech work with no leg drive. Planting the feet firmly on the floor towards the torso, flexing the glutes, pulling the scapulae back and bracing the core puts a gentle arch in my back but I'm still mostly in contact with the bench. Doing it that way seems like a purer lift even if the way you're doing it would pass at a meet as correct.

    One cue on the squat that isn't intuitive for me yet that I've taken more notice of lately, is the initially wider start and outward push of the knees. Somehow closer, straighter knees seemed more natural in lieu of knowing the form by second nature, but obviously this is exacerbating my back posture problem and I'm surprised this wasn't immediately obvious just by the physics of maintaining balance while bringing the bar down - funny and amusing how complicated kinesthetics can be verbally and yet obvious and natural to the one who has the motor skill. With that more outward stance, additionally, I feel more glute and hip extensor activation.

    Yesterday I did a few sets of squats to condition for the program, and attempted 315 on the bench and failed a few inches off the chest. I don't know if the squats gassed me or what, but I knew it wasn't going to go over well when a 275 single at the end of the warm up felt heavy. No excuses.

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  28. #148
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    I'd have to disagree on bench, ECs looks better than any flat back I've ever seen.
    And it's not that severe an arch.

    Nothing against long Rom variations though.

    All the purer version stuff just gets into nonsense quickly, high bar vs low, sumo vs conv, arch vs flat. It's all arbitrary anyway, there's no better version, there's only competition legal within sports that have the lifts.
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  29. #149
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    I mean, it's just my 2 cents. He clearly takes excellent form very seriously and knows what he's doing. I personally don't prefer it and wouldn't want to count anything as a max for myself that I didn't get with a flat setup, however.
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  30. #150
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    Ec's arch is honestly pretty minimal.. It's essentially just a natural arch for his Leverages which is better for pec development.

    Going any flatter pushes the ratio to the shoulders.

    Flat back tng is probably the least aesthetic, least efficient and least effective for building your tits.
    Never seen a flat back tng bench that looked good at all. They are all loose and shakey :-/
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