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.

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