Spacebound Posted March 10, 2014 Report Share Posted March 10, 2014 Hey guys. UPDATE 11/04/2015 21y/o 6ft 18%ish 80.4kg UPDATE 21/02/2015: 21y/o 6ft 16-18% 79kgSquat 140kgBench 95kgDeadlift 180kg Im 20, 5'11 and about 18-20% Bodyfat id say. Which is ideally to high but ive been around the same visiable bf ever since i started the gym (60kgish).Ive been hunting around for a new programme and ive found the candito training programme (six week). Just wanting to get stronger so what the hell ill give it ago. Its different to anything ive done before so im a bit dubious. But johnny candito is fuckin crazy strong so its gotta work.Eating at the moment is alright, cant say i count but i get enough of protein, probably half of its from milk haha. Been slowly gaining weight lately so it cant be to far off anyway.Goals are after i finish the six week cycle(training) is to deadlift 160, bench 90, squat 105-110. Stats as at 10/03/2014 at 79kgDeadlift 150 ishBench 85 ishSquat 100 ishStats as of 10-13/04/2014 at 82.5Deadlift 165Bench 82.5Squat 112.5All in all im happy with the strenght increases. Bench hasnt really gone down, if anything i would say its improved as im doing more reps just cant push out a heavier max. Going foward working on mobility will be important aswell selection of accessory exerices. Stats as at 24/05/2014 at 82.5Deadlift 170Bench 85Squat 115Dont really feel like i gained much over this cycle, will be switching to 531. Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 10, 2014 Author Report Share Posted March 10, 2014 Today was, Squats bar x1040 x560 x470 x375 x6 x6 x6 x6Deadlifts60 x8 100 x4120 x6 x6Leg curls seated80 x8100 x6120 x12 x12Leg Extension 135 x6150 x6195 x12210 x12 Was pretty short work out, sweated like whore. Squats i tried to keep the form really tight, deads were pretty easy especially the second set. Leg curls and ext where optional but easily pumped them out, needed the volume from them. Quote Link to comment Share on other sites More sharing options...
Clueless Posted March 10, 2014 Report Share Posted March 10, 2014 Add some more stats on 1st post. Age/height weight etc. See you have listed on another post.Oh yeah in on 1st page Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 10, 2014 Author Report Share Posted March 10, 2014 Add some more stats on 1st post. Age/height weight etc. See you have listed on another post.Oh yeah in on 1st page Done And thats a solid investment for the future haha Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 11, 2014 Author Report Share Posted March 11, 2014 Onto day two,BB Bench press40 x1055 x1062.5 x865x6 x6BB Row40 x1050 x1065 x1072.5 x8 x8Miltary Press30 x1235 x1240 x1045 x6DB Curl14 x1218 x8 x8 x8Chest press (total weight)30 x1240 x1250 x1060 x6Pec Dec54 x1061 x1068 x8 x8Hammer strenght shoulder press30 x1240 x1050 x540 x8 Felt alright, the last three where optional exercises. Thought i would aim them towards chest and shoulders. Ive got the same work out next time but will change the optional exercises to hit back and arms instead.Was guessing a bit which weights to use, but i dont think was too bad but on some sets i think i went a bit heavy. (only squats, bench, deads have calculated weights to use) Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted March 11, 2014 Report Share Posted March 11, 2014 Yay, new journal! Oh yeah in on 1st page And thats a solid investment for the future hahaAlso in on investment. Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 12, 2014 Author Report Share Posted March 12, 2014 Yay, new journal!Also in on investment. Ill have to deliver some return then.Today was a rest, all ive wanted to is lift as no DOMS is apparent. Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted March 12, 2014 Report Share Posted March 12, 2014 hi i heard there was a good investment opportunity in this thread? Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 13, 2014 Author Report Share Posted March 13, 2014 hi i heard there was a good investment opportunity in this thread?You guys are putting the heat on, hopefully worthwhile returns will be yeilded this quarter. Trained again today, Upper body.BB Bench45x1055x1062.5x865x667.5x6BB Rows55x1065x1072.5x875x677.5x670x8Miltary press30x1235x1240x1045x7Pull ups wide gripBW x8 x8 x6 x8(assited)Lying T-Bar rows20x1225x1230x1035x8Tricep DipsBw x1210 x1215 x1020 x8DB Curls14 x1216 x1018 x8 x8Skull Crushers12 x1222 x1227 x1030 x6 Felt pretty long, but still good none the less. I tried to use my optional exercises towards hitting back and arms today. Pump was awesome, was guna take a photo for progress pic but arms where swollen as and looked way to big haha.Bench, rows and Miltary were feeling stronger than last time which was good. As next time its max reps on the bench at 67.5kg. Im hoping for atleast 8 but 10reps would be nice. Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 14, 2014 Author Report Share Posted March 14, 2014 Low key leg session today.Not part of the candito training program, but i feel my legs are really my weak point (aside from chest, back, arms, shoulders, calfs etc haha) and 2 sets of deadlifts a week just wasnt going to cut it. So i wanted to sneak in a leg session, so it went as follows.Just working sets.Deadlifts120 x6 x6 x6 x6 (felt pretty easy)Squats60x870x675x680x6 Seated Leg curls (lbs??)100 x12110 x10120 x8130 x6 Took me a while to complete relative to the volume. Took longish rest times, but didnt time them, just went when i felt ready, id say 2mins ish. But did do like 10kg progressive warm up sets (3-2reps)Squats felt good was going pretty deep, focusing on form, using 5kg plates under my heel. (wasnt to hard again like the deads) Really want to improve my strength here as my BB rows are just about as strong.Now time for a roast meal....yeah buddy!! Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 15, 2014 Author Report Share Posted March 15, 2014 Last day for the week BB Bench67. 5x8 (max reps)60 x8BB Rows60 x1270 x1075 x8 x6 x6Miltary Press30 x1235 x1240 x1045 x7DB Bicep Curl14 x1216 x1216 x1016 x818 x6Chest Press40 x850 x860 x665 x6Pec Dec54 x1061 x1068 x875 x8 Was alright today, feeling a bit wrecked from constantly training upper body. Was happy with the 8 reps on the bench but was hoping for more. Was going to do some rear delt flys too but didnt have time.Rest day tomorrow and looking foward to it. Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 17, 2014 Author Report Share Posted March 17, 2014 Monday, Leg day yay BB squatswarm 40x5 60x3 70x2 75x180x10 x8 Sumo Deadliftswarm up lots progressive100x8110x8115x8 x8 Calf raises4sets x10-15reps Workout was different. Doing 10 reps at 80% of squats was hard but got it out, just.I have never done sumo deadlifts before so today was a learning experience, hence lots of warm up sets. Once i had my form sorted i upped the weight. Next leg session i think i will go for 120kgx8 as 115kg wasnt to hard.I decided to throw in calf raises as i never train them. Just did four sets and they are pretty sore, not injured or anything though. Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 18, 2014 Author Report Share Posted March 18, 2014 Yesterdays log was upper body/back and arms BB Bench (working sets)60x1065x870x660x8BB row65x1275x1280x1085x8 (average form)Miltary press35x1240x1245x740x8Pull upsBW x8 x8 x8 x6V-Bar pull down90x12100x12100x10100x8DB Curl14x1216x1216x1018x6DipsBW x1215 x1215 x1020 x6Close Grip Bench40x1250x1055x8 x6 Was alright, takes a while to get through everything. Was hoping to get 8 reps of 70kg on the bench. Only would have got 5 if i didnt have a spotter. Still got 6 on my own but wouldnt have gone down again without something to save me.Im a bit spectical if this program is doing anything but im sticking with it because i dont think im going backwards so f*ck it.Will be resting today Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 20, 2014 Author Report Share Posted March 20, 2014 Legs legs legs today BB Squats (working sets)82.5x10 x8Sumo Deads120 x8 x8 x7(no grip)Leg curls120 x12 130 x12 x12Leg Ext190 x12215 x12 x10Legs Press140x12 x12Calf raises3sets x12-15 Went alright had carbs during workout (loaded sports drink)Squats felt better than last week with a little bit more weight.Sumo deads were good aside from grip issues. The bar had no knurl in the middle so was slippery as f*ck. Legs press wasnt prescribed but threw in it cause i feel like the quads needed it.Weight today was 80.1 after work out. I always weigh after workout at gym as no scales at home, so wieght tends to flacute quite a bit. But lately has generally been a bit higher, hopefully not fat haha. Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 21, 2014 Author Report Share Posted March 21, 2014 21/03/14 BB Bench60 x1065 x870 x660 x10BB Rows65 x1275 x1080 x8 x6Incline BB Bench40 x1250 x1260 x8 x8 x8 (i think it was three sets)BB Miltary Press30 x1240 x8 x7 x7DB Curls16 x1216 x1018 x816 x8Rear Delt flys10x1212x 12 x10Pec Dec68 x10 x1075 x10 Work-out went pretty well. Getting sick of doing whole upper body in one day though. I think after this program finishes i will do something like a push, pull, legs split. But plenty of time to sort that out.So bench went pretty well, no spotter today and got out a solid 6 reps of 70. Rows went the greatest, i think lats are a bit fried from deads yesterday.OHP went pretty average but i had done BB incline bench before so was expecting it tbh.Rest day tomorrow, was thinking about hitting the gym for some mobility work/stretches and shit. Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 23, 2014 Author Report Share Posted March 23, 2014 Upper body again today. BB Bench65x11 (max reps)60 x6 x6 x6 (pause reps)BB Rows60x1275x1080x8 x660x6 x6 x6 (getting that squeeze)BB Miltary Press35x1045x847.5x750x6 ( 2 assited)40x6Pull upsBW x8 x8 x8 x6Close grip bench50x1055x1057.5x10 or 8 (cant remember)60x 6DB Bicep curl14 x12 x1216 x8Tricep Extention SS/w Preacher curl3 sets x8-12 reps progressive weight Went pretty good, added in more volume as it is the last day of hyperthropy week, so why not. Bench felt strong, getting 65x11 which i was happy about. Added in pause reps after to work out my explosiveness.Felt the gym with huge arm pump. Added more volume cause next week as next to none. Next upper body day is wednesday so got plenty of time to recover and i think my back needs it. On a side note, ordered some liquid grip from eat me, as my deadlifts were suffering, so looking foward to that .Also thinking about getting a belt for doing just heavy squats, deads and rows. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 24, 2014 Report Share Posted March 24, 2014 hey looks like good volume on squats 80kg*10*8 surely your 1RM must be more than 100kg to do this work. also how come you arent doing similar volume for bench? Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 24, 2014 Author Report Share Posted March 24, 2014 hey looks like good volume on squats 80kg*10*8 surely your 1RM must be more than 100kg to do this work. also how come you arent doing similar volume for bench? Cheers mate, yeah i had a look at that an 80kg*10 worked out to be like 110kg. My 1rm's are about a month or two old though.And im just doing what the program calls for, oh shit i just realised ive been writing it a bit wrong haha. I mean i do 80x10 reps then 80x8reps. So volume is pretty similar i guess.I did 85kg today for squats and that was pretty hard to get 3 sets of 6. Next leg day is the same but ill be using 90kg. Did legs yesterday, the program is in the 'linear OT max phase' or week 3 if that easier.BB squats (working)85 x6 x6 x6 (3sets total)Deadlifts (working)132.5 x6 x6 (2sets)100 x3 x3 x3 (3 sets) No assistance movements today. This was weird but its what the program calls for. Was in the zone ready for a fight with the iron today. Squats felt pretty heavy and was hard to get six on the last set. Deadlifts i thought went well. But after my second set a personal trainer said my back was rounding. I was pretty gutted about that, as my form used to be awesome (i was told by a few people, trainers and power lifters). So i dropped to 100kg and just focused on form for 3 sets of 3. Ive never had a sore back or anything and lower back is feeling strong. I always try to get keep core tight, chest up, upper back tight etc. Will probs book a lesson with him and go over it. Quote Link to comment Share on other sites More sharing options...
AZIDE Posted March 24, 2014 Report Share Posted March 24, 2014 Deadlifts i thought went well. But after my second set a personal trainer said my back was rounding. I was pretty gutted about that, as my form used to be awesome (i was told by a few people, trainers and power lifters). So i dropped to 100kg and just focused on form for 3 sets of 3. Ive never had a sore back or anything and lower back is feeling strong. I always try to get keep core tight, chest up, upper back tight etc. Will probs book a lesson with him and go over it.you sound like a salesperson's dream Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 24, 2014 Author Report Share Posted March 24, 2014 Deadlifts i thought went well. But after my second set a personal trainer said my back was rounding. I was pretty gutted about that, as my form used to be awesome (i was told by a few people, trainers and power lifters). So i dropped to 100kg and just focused on form for 3 sets of 3. Ive never had a sore back or anything and lower back is feeling strong. I always try to get keep core tight, chest up, upper back tight etc. Will probs book a lesson with him and go over it.you sound like a salesperson's dream I thought it would come off like that haha.Im only going to do book it because its free. f*ck paying for shit im a student. Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 25, 2014 Author Report Share Posted March 25, 2014 First day of the upper body in the linear OT max phase.BB Bench (4 working sets)72.5 x5 x5 x570 x5BB Rows85 x6 x6 x6Miltary press47.5 x6 x6 x6DB Curl 18 x6 x6 x6 That was it. Bench felt heavy only just got out my last rep each set, which was risky cause i had no spotter but yolo.Everything else went alright, hoping to increase the weight next time and do the same amount of reps. Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 27, 2014 Author Report Share Posted March 27, 2014 Leg day once again BB Squats90x5 x5 x5 (3sets)92.5 x5 (1set)Sumo deads125 x6 x6 x6 (3sets)Seated Leg Curl 130 x10140 x10150 x8Calf Raises3sets x12-15reps Everything felt so f*ucking heavy today. Reps on squats were super slow, only just got them out, had to wait like 1-2 seconds in between each rep. Still going deep though.Sumo deads were slow aswell when i got into the last reps. Probably wouldnt have been able to pull another rep on the first set. Maybe 1-2 more on the sets after. I have some video footage of sets on my deads so i will upload that, would be apperciated if you guys could tell me if my form is shit.Also just as a note, i tried out liquid grip today from eat me supp's and had no grip issues with deads which was a good. Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 27, 2014 Author Report Share Posted March 27, 2014 Let me know what you guys think about my form Quote Link to comment Share on other sites More sharing options...
Leeroid Posted March 27, 2014 Report Share Posted March 27, 2014 Hips shooting up too quickly.Back should be a lot more upright, almost vertical when doing sumo. When you initiate the pull, the bar stays on the ground while your hips shoot up. This is caused by a lack of hamstring and glute strength. Do lots of stiff leg deadlifts and good mornings to build that hamstring strength. Also bar should be scraping up your shins, it looks like it is some way out in front of you. This contributes to your hips shooting up and is very inefficient in terms of leverages. Put on long socks or shin guards on deadlift day or just bear bloody shins. Your feet look like they are just outside shoulder width. They should be further apart, and pointed out a lot more to open up your groin and get your hips as close as possible to the bar. Work on groin and hip mobility, as well as adductor strength. And do a good warmup to loosen up the hips before squatting and sumo deadlifting if you don't already. Sumo is quite a technical lift Quote Link to comment Share on other sites More sharing options...
Spacebound Posted March 27, 2014 Author Report Share Posted March 27, 2014 Hips shooting up too quickly.Back should be a lot more upright, almost vertical when doing sumo. When you initiate the pull, the bar stays on the ground while your hips shoot up. This is caused by a lack of hamstring and glute strength. Do lots of stiff leg deadlifts and good mornings to build that hamstring strength.Also bar should be scraping up your shins, it looks like it is some way out in front of you. This contributes to your hips shooting up and is very inefficient in terms of leverages. Put on long socks or shin guards on deadlift day or just bear bloody shins.Your feet look like they are just outside shoulder width. They should be further apart, and pointed out a lot more to open up your groin and get your hips as close as possible to the bar. Work on groin and hip mobility, as well as adductor strength. And do a good warmup to loosen up the hips before squatting and sumo deadlifting if you don't already. Sumo is quite a technical lift Cheers for all the advice. Will get right into the mobility and start building the hamstring strength.Hopefully the mobility stuff will help get my back vertical (more) as i think that will be the most difficult part for me.Was watching Dan greens video on youtube on sumos and it seems what he is saying is inline with what you have said. Quote Link to comment Share on other sites More sharing options...
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