Monday, September 30, 2019

Candito Six Week Program - Day 11

Mon, 30 Sept 19

Squats: 135x5, 225x5, 325x10, 325x10x3
Deficit Deadlifts: 225x3x8

Those squats were hard.  I thought I was going to die.  The rest periods were only supposed to be 60 seconds on the 10x3 - but I'd be lying if I told you they were consistently 60 seconds from the first set to last.  I got pretty gassed.  The only set that had a really long rest was the 7th set.  My knee sleeves were really uncomfortable at this point, and I had to pop them off and grab my wraps.

The deficit deadlifts were more cardio than hard, but once again, I was so tired that I just didn't want to drag the workout long.  I kept the reps snappy and focused on brushing my thighs with the bar instead of my shins.  I think I only brushed up against my shins once, so I'm learning.

Friday, September 27, 2019

Candito Six Week Program - Day 9

Fri, 27 Sept 19

Bench: 135x10, 185x10, 200x8, 205x6
DB Row: 65x12, 65x12, 70x10, 75x8
Military Press: 95x12, 95x12, 105x10, 115x8
Lat Pulldown: 110x12, 120x12, 130x10, 140x8

Everything felt about right in terms of body stress.  I do have something going on with the outer aspect of my left palm - it really hurts to OHP.  So, I used a towel around the bar to help distribute the weight better.  I was supersetting everything, so I was done quickly.  I tossed in a few sets of flyes and face pulls to finish.

Progress on the military press is slow - but it is an optional exercise.  The DBs only go up to 75 lbs so what I will do is progress to 15 reps on each weight, and once done, move forward until it's 4x75x15.  At that point I will select a different secondary exercise.  Same with the pulldowns - the machine only goes to 145 a side, so I will likely switch that to pull ups as I'll need the extra weight.

Thursday, September 26, 2019

Candito Six Week Program - Day 8

Thurs, 26 Sept 19

Squats: 135x5, 225x4, 275x3, 295x2, 305x1, 315x1, 325x8, 330x5x3
Deficit Deadlifts: 225x3x8

That was brutal.  The 10 max rep squat set was really, really hard, but I managed 8 solid squats - near the end they were breathing squats.  Soooooo, since the program said add 5 lbs and rep out 5 sets of 3 I did.  Literally 90-95% RPE.  I had just enough gas in the tank with straps to pull off the 3x8 deficit deadifts.  I did them with a normal, wide, and snatch grip. 

Candito Six Week Deadlift Program - Day 6

Weds, 25 Sep 19

Bench Press: 135x5, 175x3, 185x2, 195x1, 200xAMRAP
DB Row: 60x10, 65x10, 70x8, 75x6
Military Press: 95x12, 115x12, 125x10, 135x8
Lat Pulldown: 80x12, 90x12, 100x10, 110x8

Tuesday, September 24, 2019

Candito Six Week Deadlift Program - Day 5

Tues, 24 Sep 19

Squats: 45x5, 135x5, 225x5, 285x4x8
Deadlifts: 135x5, 225x5, 315x2x8

The sets of 8 were pretty hard.  I was left breathing quite hard when done.  I upped the deadlifts from 310 to 315, because who does 310?

Monday, September 23, 2019

Candito Six Week Deadlift Program - Day 4

Mon, 23 Sept 19

Bench: 135x10, 170x10, 190x8, 195x6
DB Row: 50x10, 55x10, 65x8, 70x6
Military Press: 95x12, 115x12, 125x10, 135x8
Lat Pulldown: 50x12, 90x12, 100x10, 110x8

Friday, September 20, 2019

Candito Six Week Deadlift Program - Day 2

Fri, 20 Sept 19

Bench: 135x10, 170x10, 190x8, 195x6
DB Row: 55x10, 60x10, 65x8, 70x6
Military Press: 95x12, 115x12, 125x10, 135x8
Lat Pulldown: 90x12, 100x12, 110x10, 120x8

Good session.  Even squeezed in a few sets of concentration curls.

Thursday, September 19, 2019

Candito Six Week Deadlift Program - Day 1

Thurs, 19 Sept 19

Squats: 45x5, 135x5, 225x4, 275x2, 295x1, 315x1, 325x4x6
Deadlifts: 225x4, 315x2, 350x2x6

I decided to focus on DL and squats for a few cycles.  We'll see how this one goes and run it again if I like it.  Nothing wrong with nSuns, just thought I'd try a different focus for a bit.

So, todays work session in squats was 80% of true 1RM x 4x6.  It was a bit of a challenge to eke out that last rep on each set, but not grindy in any way.  The first set of deadlifts (at 350, which once again is 80% of true 1RM) were a little bouncy, but the second set was more controlled.

Looking at Prilepin's chart, we see that:

For squats, everything that was over 225 generated stimulus.   This is easily surpasses the Prilepin's table for the work sets at 80%.  The deadlifts were also sufficient for stimulus, and fit within Prilepin's table fine.

Wednesday, September 18, 2019

nSun Week 2 Day 6 - "Rest"

Weds, 18 Sept 19

We'll call today, "The Rest" as opposed to rest, since I do that on the weekend anyhow.  I did supersetted dumbbell decline bench, rows, and curls.  I did kettlebell swings.  I did single arm chest flyes, seated rope pull down, and rope tricep extensions.

It was a pretty good day, hitting between 45-60 reps in most of the exercises.  (Sets of 10-15)

Next will be updating the training maxes.

Bench: +5 lbs = 245 lbs
Strict OHP: +5 lbs = 150 lbs
Squat: +5 lbs = 375 lbs
Deadlift: +5 lbs = 415 lbs

I've added 5 lbs to all lifts.  Should be good.

Monday, September 16, 2019

nSun Week 2 Day 5 - Bench

Mon, 16 Sept 19

Bench: 135x5, 175x5, 200x3, 225x3, 210x3, 200x5, 190x3, 175x5, 165x3, 155x10
CGBP: 95x6, 120x5, 140x3, 140x5, 140x7, 140x4, 140x6, 140x8
Pull Ups (bw 217) x 6,5

Bench seemed heavy today, but CGBP just flew up.  Did a few pull ups to see how they were.

Thursday, September 12, 2019

nSun Week 2 Day 4 - Squat/Sumo

Thurs, 12 Sept 19

Squats: 135x5, 225x5, 280x5, 315x3, 350x3, 335x3, 315x3, 295x3, 280x5, 260x5, 240x6
Sumo Deadlift: 205x5, 245x5, 285x3, 285x5, 285x7, 285x4, 285x6, 285x8

Squats were heavy today and took the entire workout. No time for T2.  I may move some lower body front quad hypertrophy work to the "rest day" since I take the weekends off to make up for the missed work.

Wednesday, September 11, 2019

nSun Week 2 Day 3 - OHP/Bench

Weds, 11 Sept 19

Strict OHP: 110x5, 125x3, 140x3, 130x3, 125x3, 115x3, 110x5, 100x5, 95x10
Incline Bench Press: 95x6, 120x5, 140x3, 140x5, 140x7, 140x4, 140x6, 140x8

The OHP was good.  I got a little confused with loading plates and may have done my 140 set at 145.  I'm getting the groove with incline bench, it used to really mess me up as there's a weird feeling when you lift the bar off the pins, but I'm not experiencing that as much other than the warm up set.

nSun Week 2 Day 2 - Deadlift/Front Squats

Tues, 10 Sept 19

Deadlifts: 225x5, 315x5, 350x3, 390x3, 370x3, 350x3, 330x3, 310x3, 285x3, 265x8
Front Squats: 95x5, 135x5, 165x3, 165x5, 165x7, 165x4, 165x6, 165x8

Good session.  Front squats were hard, but I'm getting used to them.  Used straps for both deadlifts and front squats.

Monday, September 9, 2019

nSun Week 2 Day 1 - Bench/OHP

Mon, 9 Sept 19

Bench: 155x8, 175x6, 200x3x4, 190x5, 175x6, 165x7, 155x12
Strict OHP: 75x6, 85x5, 100x3, 100x5, 100x7, 100x4, 100x6, 100x8

This session went really well.  The weights were heavy enough to be an effort but not grindy.  Since it's week 2 that's where I'd hope we'd be.  I also did some scapular work with a wide grip pull up position where I basically just use my lats to pull me up a few inches for sets of 12.  They really seem to hit the lats nicely.  I'll rock some dumbbell curls at home during the evening to finish things up. 

Friday, September 6, 2019

nSun Week 1 Day 6 - Squat/Sumo

Fri, 6 Sept 19

Squats: 135x5, 225x5, 265x8x3
Sumo DL: 230x6x3

Super easy finisher for the week.  Fast and snappy.

Week is over, so new training maxes:

Bench: +10 lbs (235 lbs)
Strict OHP: +10 lbs (145 lbs)
Squat: +5 lbs (370 lbs)
Deadlifts: +5 lb (410 lbs)

I think those numbers are reasonable.  We'll see how the next round goes.

Thursday, September 5, 2019

nSun Week 1 Day 5 - Bench

Thurs, 5 Sept 19

Bench: 135x5, 170x5, 190x3, 215x4, 205x3, 190x5, 180x3, 170x5, 160x3, 145x14
CGBP: 135x5, 135x5, 135x3, 135x5, 135x7, 135x4, 135x6, 135x8

The bench went quite well.  Reducing my training maxes down from my true 1RM maxes was a good idea.

They are:

Bench: 225 (-25 from actual, about 10%, which is usually recommended).
OHP: 135 (this was based on what I can actually STRICT OHP, without leg drive, and dropped about 10 lbs).
Squat:  365 (-40 lbs, or once again about 10%). The squat  was brutal at a 405 TM, leaving me little time and energy to do my sumos. 
Deadlifts: 405 (-35 lbs, which is slightly less than 10%).  The 440 TM was stupidly hard.  I want to hit my 460, then 500, so I need a good ramp up instead of crushing myself into powder.

Wednesday, September 4, 2019

nSun Week 1 Day 4 - Squats/Sumos

Weds, 4 Sept 19

Squats: 135x5, 225x5, 305x5, 345x3, 385x2, 365x3, 345x3, 325x3, 305x5, 285x5, 265x5
Sumo DL: 225x6, 265x5, 315x3, 315x4

Both exercises were quite heavy.  It's clear I need to reduce my training maxes.  In addition, I've had diarrhea for most of the week, and no pun intended - feel pretty drained today.  So, I simply ran out of gas on the sumos.  They were 5 lbs heavier than suggested as it was just easier to slap another plate on the bar rather than mess around trying to hit 310.

Tuesday, September 3, 2019

nSun Week 1 Day 3 - OHP/Bench

3 Sept 19

OHP: 100x5, 115x3, 130x4, 120x3, 115x3, 110x3, 100x5, 95x5, 90x14
Incline Bench Press: 100x6, 125x5, 150x3, 150x5, 150x7, 150x4, 150x6, 150x8

OMG.  Incline bench presses are hard!  First, there was the setup - I don't know how long I spent messing around trying to get the bar, bench, and pins exactly where I needed them.  I didn't find a lot of pec involvement, but I really was concentrating more on getting the bar up, so maybe I was....   I don't know.  Anyhow, I can't imagine raising that bench for a week or two.