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A fagit lifts - Texass baby!


Spacebound

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Hey guys. 

 

 

UPDATE 11/04/2015 21y/o 6ft 18%ish 80.4kg

 

 

 

UPDATE 21/02/2015: 21y/o 6ft 16-18% 79kg

Squat 140kg

Bench 95kg

Deadlift 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 79kg

  • Deadlift 150 ish
  • Bench 85 ish
  • Squat 100 ish

Stats as of 10-13/04/2014 at 82.5

  • Deadlift 165
  • Bench 82.5
  • Squat 112.5

All 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 82.5

  • Deadlift 170
  • Bench 85
  • Squat 115

Dont really feel like i gained much over this cycle, will be switching to 531.

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Today was,

 

Squats 

bar x10

40 x5

60 x4

70 x3

75 x6 x6 x6 x6

Deadlifts

60 x8 

100 x4

120 x6 x6

Leg curls seated

80 x8

100 x6

120 x12 x12

Leg Extension 

135 x6

150 x6

195 x12

210 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.

 

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Onto day two,

BB Bench press

40 x10

55 x10

62.5 x8

65x6 x6

BB Row

40 x10

50 x10

65 x10

72.5 x8 x8

Miltary Press

30 x12

35 x12

40 x10

45 x6

DB Curl

14 x12

18 x8 x8 x8

Chest press (total weight)

30 x12

40 x12

50 x10

60 x6

Pec Dec

54 x10

61 x10

68 x8 x8

Hammer strenght shoulder press

30 x12

40 x10

50 x5

40 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)

 

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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 Bench

45x10

55x10

62.5x8

65x6

67.5x6

BB Rows

55x10

65x10

72.5x8

75x6

77.5x6

70x8

Miltary press

30x12

35x12

40x10

45x7

Pull ups wide grip

BW x8 x8 x6 x8(assited)

Lying T-Bar rows

20x12

25x12

30x10

35x8

Tricep Dips

Bw x12

10 x12

15 x10

20 x8

DB Curls

14 x12

16 x10

18 x8 x8

Skull Crushers

12 x12

22 x12

27 x10

30 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.

 

 

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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.

Deadlifts

120 x6 x6 x6 x6 (felt pretty easy)

Squats

60x8

70x6

75x6

80x6 

Seated Leg curls (lbs??)

100 x12

110 x10

120 x8

130 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!!

 

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Last day for the week 

 

BB Bench

67. 5x8 (max reps)

60 x8

BB Rows

60 x12

70 x10

75 x8 x6 x6

Miltary Press

30 x12

35 x12

40 x10

45 x7

DB Bicep Curl

14 x12

16 x12

16 x10

16 x8

18 x6

Chest Press

40 x8

50 x8

60 x6

65 x6

Pec Dec

54 x10

61 x10

68 x8

75 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.

 

 

 

 

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Monday, Leg day :) yay

 

BB squats

warm 40x5 60x3 70x2 75x1

80x10 x8

 

Sumo Deadlifts

warm up lots progressive

100x8

110x8

115x8 x8

 

Calf raises

4sets 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.

 

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Yesterdays log was upper body/back and arms

 

BB Bench (working sets)

60x10

65x8

70x6

60x8

BB row

65x12

75x12

80x10

85x8 (average form)

Miltary press

35x12

40x12

45x7

40x8

Pull ups

BW x8 x8 x8 x6

V-Bar pull down

90x12

100x12

100x10

100x8

DB Curl

14x12

16x12

16x10

18x6

Dips

BW x12

15 x12

15 x10

20 x6

Close Grip Bench

40x12

50x10

55x8 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

 

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Legs legs legs today

 

BB Squats (working sets)

82.5x10 x8

Sumo Deads

120 x8 x8 x7(no grip)

Leg curls

120 x12 

130 x12 x12

Leg Ext

190 x12

215 x12 x10

Legs Press

140x12 x12

Calf raises

3sets 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.

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21/03/14

 

BB Bench

60 x10

65 x8

70 x6

60 x10

BB Rows

65 x12

75 x10

80 x8 x6

Incline BB Bench

40 x12

50 x12

60 x8 x8 x8 (i think it was three sets)

BB Miltary Press

30 x12

40 x8 x7 x7

DB Curls

16 x12

16 x10

18 x8

16 x8

Rear Delt flys

10x12

12x 12 x10

Pec Dec

68 x10 x10

75 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.

 

 

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Upper body again today.

 

BB Bench

65x11 (max reps)

60 x6 x6 x6 (pause reps)

BB Rows

60x12

75x10

80x8 x6

60x6 x6 x6 (getting that squeeze)

BB Miltary Press

35x10

45x8

47.5x7

50x6 ( 2 assited)

40x6

Pull ups

BW x8 x8 x8 x6

Close grip bench

50x10

55x10

57.5x10 or 8 (cant remember)

60x 6

DB Bicep curl

14 x12 x12

16 x8

Tricep Extention SS/w Preacher curl

3 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. 

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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.

 

 

 

 

 

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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

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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.

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First day of the upper body in the linear OT max phase.

BB Bench (4 working sets)

72.5 x5 x5 x5

70 x5

BB Rows

85 x6 x6 x6

Miltary press

47.5 x6 x6 x6

DB 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.

 

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Leg day once again

 

BB Squats

90x5 x5 x5 (3sets)

92.5 x5 (1set)

Sumo deads

125 x6 x6 x6 (3sets)

Seated Leg Curl 

130 x10

140 x10

150 x8

Calf Raises

3sets 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.

 

 

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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

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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.

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