A fagit lifts - Texass baby!

[Spacebound]

Upper body.

Only working sets shown

BB Bench

75 x4 x4 x4

70 x7

Hammer strenght Chest Press

60kg x8 x8 x8

BB Row

87.5 x6 x6 x6

80 x6

Miltary Press

47.5 x6

50 x6 x6 (2sets)

DB Curl

18 x6 x6 (2sets)

20 x6

Close grip bench

60 x8 x8 x6 

 

All in all wasnt to bad. Might drop the weight on BB Rows and focus more on squeeze rather than go so heavy, so about (75kg).

Bench went well, was prehaps hoping for 75 x5 for the three sets but happy with 4. Was pleased to get 7reps at 70kg. 

Threw in close grib bench at the end, as i think i might get some carry over onto the bench as im struggling on the last 1/2 to 3/4 of the push.

 

 

 

[Spacebound]

Week four - Heavy Weight Acclimation

 

BB Squats

90 x3

92.5 x3

95 x3

97.5 x3

100 x3 

100 x1

Deadlifts

125 x8

130 x6

135 x6

Leg Press

4pps x8

4.5pps x8

4.5pps x8

Seated Leg Curl

130 x8

140x8

150x8

 

Work out went pretty good. Was stoked getting 100x3, hit it with heaps of depth too (ATG). Have a video i could put up if anyones interested.

The only issue i had was my hips were getting so sore doing squats, especially at the top. Got a PT session on Wednesday (which is free). Hoping to address any issues with squats and deads then

Wanted to hit some stiff leg deads but was to gassed to fit them in. Will work them in thrid next time.

 

 

 

[Leeroid]

Most PTs know fuckall about proper squat and deadlift form.

[Spacebound]

Most PTs know fuckall about proper squat and deadlift form.

This is what im expecting. Session got cancelled anyway for some reason, well postponed till next week.

 

Today was Upper Body (working sets only)

BB Bench

70 x3

72.5 x3

75 x3

77.5 x3 (This was hard as shit)

70 x8 (Back off set)

60 x6 x6 x6 (pause reps, working on being explosive)

 

BB Rows

65 x10

70 x10

75 x8

75 x6

60 x6 x6 x6 (working on the squeeze and isolating lats)

 

Miltary Press

50 x6 x6 x6

 

V-Bar Pull down

80 x10

90 x10

100 x8

110 x8

 

Incline BB Bench

50 x10

55 x10

60 x6

60 x6

 

DB Curl

16 x12 x12 x12

18 x8

 

Work-out took fucking ages to complete was there for about 1:30. Everything went fairly well, BB rows were average as though. I think lats are pretty wrecked from yesterday(deads). Will be leaving all back out of next upperbody day, maybe just 60kg rows for 6repsx3sets. 

Found something out today i always thought. At our gym we have two different brands of cast iron plates. On the incline BB i could only get one of each brand for each side. The difference in there weights threw me right of. It felt like i had a 15kg on one side and a 20kg on the other. Anyway i usually always try and use the heavier ones to keep things consistant.

 

 

[Spacebound]

Decided i might aswell throw up my squat video for reference. I think this set was 95kg. Feel free to leave feedback.

 

 

[Skeletor]

Video doesn't play mate. Maybee set to private?

[Spacebound]

Video doesn't play mate. Maybee set to private?

 

Hopefully it works now. Youtube picked up the music playing at the gym and went super anal

[Leeroid]

Squats not too bad, I'd be careful of bouncing off your calves at the bottom of the squat like that. It's fine if you're flexible enough but you don't have the hip mobility/flexibility required because I can see your pelvis is tucking under. This will strain your lumbar spine and sacroilliac joints and has the potential to result in injury. So either control the motion down and stop before the hips tuck under or work on flexibility/mobility.

 

[Spacebound]

Legs again today - Week 4

 

Did some mobility/stretching stuff, but ill be honest i dont really know what im doing. Did some foam rolling and some other stuff.

 

BB Squats (working)

100 x3

102.5 x2

105 x2 (hard as f*ck only just got it)

80 x8

 

Deads 

135 x3

140 x3

145 x3

147.5 x3

150 x3 (very slow)

 

Leg Press

4.5pps x6

5pps x6 x6 (2sets) 

 

Stiff leg deads

60 x3 x3 x3

 

Seated leg curl

130x8

140x8

150x8

 

Was a pretty heavy session today. Hips were so sore squating heavy but just pushed through it, need to work on getting rid of this pain.

Was pretty happy with deads and how they went, just still not 100percent sure about form.

Leg press with 5pps i had to assit with my hands at the bottom.

 

[Leeroid]

Posted just before you posted right now. Thought you might've missed it lol

[Spacebound]

Posted just before you posted right now. Thought you might've missed it lol

Just checked it out and sounds like you're right on the money.

Will have to really work on my hip mobility and until then control the motion and not go so deep.

 

[Spacebound]

Upper Body.

 

BB Bench

72.5 x3

75 x4

80 x2

70 x8 (just)

60 x8

 

BB Rows

60 x6 x6 x6

 

BB Miltary Press

35 x12

40 x12

45 x7

45 x6

 

DB Curls

18 x10

18 x10

18 x8

16 x8

 

DB Rear delt flys

10 x12 x12 x12

 

BB Close Grip Bench

55 x10 x10 x10

 

 

Work out felt average. Gym was pretty busy today so DB exercises just had to use what was left.

Was happy with the top set of bench felt like i could have maybe got a triple at 80. 

[Spacebound]

Leg Day from yesterday.

 

BB Squats

100 x1

107.5 x3 (grinders, so fuckin hard)

100 x3

Deads

140 x3

Leg Press

4pps x8

4.5pps x8

5pps x8

Straight leg deads

60 x8

70 x8

80 x10

Leg Curls

130 x10

140 x10

140 x10

 

 

Went alright, was pretty average. Having a 100kg on my back is feeling more normal now which is nice.

[jimmybro1]

How are you finding Canditos program? 

I thinking about jumping boat and giving it a crack. 

[Spacebound]

Week 5 upper body.

 

BB Bench

77.5 x1

82.5 x1

77.5 x3 x3 (2sets)

75 x3

BB Row

80 x6

87.5 x6

92.5 x6

80 x6

BB OHP

47.5 x6

50 x6

52.5 x6

DB Curl

16 x8

18 x6

20 x6

 

Ran out of time for my optional exercises. Everything went fairly smooth.

Next 3 sessions (thrus, fri and sun) will be testing 1rm then ill be deloading which im looking foward too. 

[Spacebound]

How are you finding Canditos program? 

I thinking about jumping boat and giving it a crack. 

Its been pretty good. Really opened my eyes in terms of training smarter not harder. 

But, having to cram upper body into one day kinda sucks. I find i cant hit everything i think i need too. So i find myself throwing in an extra set here and there (or even extra exercise) as i feel like i need. But in saying this it probably works perfectly fine how he has it.

Once ive deloaded im probably going to do it again. But organise my optional exercises better and stick to using the same ones each time. Although ill probably do 4 exercises for upperbody and have them split between two days. For example Close grip bench and rear delt flys, then maybe Incline Dumbell press and pull ups on the next upper body day.

 

In all i would recommend it as the progressive nature of it makes it enjoyable to train. Ive got to say i used to hate training legs but now i really look foward to them.

[Spacebound]

1rm day for deadlifts.

Deads - Working

140 x2

150 x1

155 x1

160 x1

162.5 x1

165 x1

Stiff Leg

90 x5

100 x3

100 x3 (switched to mixed grip)

105 x3

Leg Curls

140 x8

150 x8

160 x6 x6 (2sets)

 

 

Pleased with my 1rm but it had questionable form and was slow, which i suppose is to be expected. Ive got a video i might upload when i get time. 

Then decided to hit stiff legs and leg curls for fun and go heavy as it will be the last train for them before i deload.

Weight today was 82 approx (dont really trust the scales at the gym and it was 5:30pm)

 

[Spacebound]

Upper body day.

Today was shit, was weak and beta a f*ck.

 

BB Bench.

40 x8

60 x3

70 x1

80 x1

85 x0

Then fucked around and did some triples while dropping the weight.

70 x5

BB Rows

80 x5

90 x3 x3 x3

BB OHP

50 x5

55 x3 x3 x3

40 x12

 

Was highly disappointed in my benching. Thought i would be able to push 85 without to much trouble but i couldnt lock it out. Had it 2/3ish of the way up for about 5+ seconds but then gave up as it just couldnt move it.

Rest of workout was short as i had no time. 

 

[Spacebound]

Squat day.

BB Squats

90x 1

100 x1

110 x1

112.5 x1

100 x3 x3 (2sets)

Legs Press

4pps x5

5pps x5 x4sets

Leg Extenstion Super Set with Leg Curl

8reps x 3sets LE 180 225 240 LC 140 150 160

 

Workout went well. Squat form was average but improving. So pretty happy with it. Will be good to deload and start another training cycle. I aimed to put some more volume into this workout to really tax my CNS. 

 

 

[Skeletor]

Nice going bro. So you reached all your target rep maxes then?

[Spacebound]

Nice going bro. So you reached all your target rep maxes then?

Cheers bro.

Yeah squats and deads increased past my target. Ive updated the first post.

But bench on the other hand didnt go so flash on my 1rm but i think it has improved as i repped 70kg for 9 which im sure i wouldnt have been able to before i started.

[Skeletor]

Thats pretty standard bro. My bench 1 rep is somewhat stuck by reps are increasing at lower weights. Has to carry over at some point haha. Keep up the good work

[Spacebound]

Thats pretty standard bro. My bench 1 rep is somewhat stuck by reps are increasing at lower weights. Has to carry over at some point haha. Keep up the good work

 

Cheers, always inspired by you stronger guys.

 

Deload Back and Chest.

 

BB Bench

60 x6reps x4sets

BB Rows

60 x8reps x4sets

Incline BB Bench Super Set w/ V-Bar Cable pull downs

Bench 50 x8reps x4sets        V-Bar 8reps x 4sets

DB Flys Super Set w/ DB Rows

Flys 10 x10reps x3sets         Rows 22 x8reps x4sets

DB Bench

18 x8 x2sets

20 x7

22 x6

 

All work today was easily completed with no struggle whatsoeve, felt good.

Decided i would switch it up and train back and chest together for a change, as i would like to possibly switch to a 3day split. Changed up some of the exercises as i will be changing accessory lifts when i start a new cycles, and wanted to see what i prefer.

DB rows were awesome and so was DB bench.

Kept rest times pretty short today, around 1:30 for between sets and 1min for super sets. 

[Spacebound]

Trained arms and shoulders on Tuesday.

ohp 

35x8 x3sets

40x 6

all bicep and tricep was super setted

db curls and behind the head db tri ext

bicep 10kg x 10 x3

tricep 18kgx 10 x2 20kgx8

Rope cable curls and rope cable ext

3x10 for both

dips and Barbell curls

dips bwx8 x4

curls 8 x4

db lateral raises

6kg x8 x4

db shoulder press

18x8x2

20x6x2

 

 

 

Everything was easy, nice deload feel to it. Didn't take to long sub 1hour. 

 

Was as supposed to train legs on Wednesday but was to fucked from work and study. Will train legs today.

 

 

 

[Spacebound]

Trained Legs thrusday otherwise known as glutes for the sloots (Deload still)

BB Squats

70 x6

80 x6 x6 (2sets)

Deadlifts

120 x6 x6 x6

Stiff leg

80 x6 x6 x6

Leg Curl

3sets

 

Was a pretty easy train, thinking i need more quads so might try to front squat next time.

 

Today was Upper body (Deload)

BB Bench 

60 x8 x8 x8

65 x6

DB Rows

24 x8 x8 x8

28 x8

OHP

35 x8 x8 (2sets)

37.5 x8 

40 x6

BB Curls (for a change)

21 x8 x8 x8

26 x8

DB Incline Bench

18 x8 x8 (2sets)

22 x8

24 x6

Lat pull down (med grip)

4sets progressive weight.

 

Everything was easy today, body is feeling good. Looking foward to starting the program again, I will be doing Candito's program again as i really like lots of frenquency.

Last day of deload will be tomorrow and will be legs.