Placeholder for a powerlifting program I might try this fall.
{{Candito 6 Week Strength Program | Workout Programs | Boostcamp App | candito-6-week-strength-program}}
MONDAY
BW: 152.2 lbs
waist: 34"
Morning HRV/Readiness Score: 49 / 6
Sunday steps: 13.6k+
AM walk? Yes
Week 2, Day 1 - Conditioning
Weighted incline treadmill
3.3 miles / 435 calories / 60 minutes
Update:
1667 calories = P136 F58 C78
2 Likes
TUESDAY
BW: 152.6 lbs
waist: 34"
Morning HRV/Readiness Score: 54 / 10
Monday steps: 14.7k+
AM walk? Yes
Week 2, Day 2 - Strength
Tempo Intervals - Airdyne
1 minute warm up
10 seconds moderate/hard (HR>140) + 60 seconds active rest (HR<120)
10 rounds
1 minute cool down
13:20 minutes / 71.6 calories / 3.1 km
Barbell conventional deadlift
95 lbs x 8 / 115 lbs x 6 / 135 lbs x 4
EMOM 155 lbs x 3 x 10
DB row / DB bench superset
35 lbs / 25 lbs x 10
45 lbs / 35 lbs x 8
EMOM 50 lbs / 45 lbs x 5 x 5
2 Likes
WEDNESDAY
BW: 150.0 lbs
waist: 34"
Morning HRV/Readiness Score: 52 / 8
Tuesday steps: 12.0k+
AM walk? Yes
Week 2, Day 3 - Conditioning
Weighted incline treadmill
3.3 miles / 539 calories / 60 minutes
Average HR: 124 bpm
Max HR: 150 bpm
Absolutely thrilled to tick 150 lbs on the scale. Need to hold this ground and take more.
3 Likes
congrats
1 Like
THURSDAY
BW: 149.6 lbs
waist: 34"
Morning HRV/Readiness Score: 54 / 10
Wednesday steps: 16.1k+
AM walk? No
Week 2, Day 4 - Strength
Tempo Intervals - Rower
1 minute warm up
10 seconds moderate/hard (HR>140) + 60 seconds active rest (HR<120)
10 rounds
1 minute cool down
13:06 minutes / 127 calories / 2.4 km
Paused barbell back squat
bar x 10 / 95 lbs x 8 / 115 lbs x 6
EMOM 125 lbs x 3 x 10
DB row / DB bench superset
35 lbs / 25 lbs x 10
45 lbs / 35 lbs x 8
EMOM 50 lbs / 45 lbs x 5 x 5
Bench presses feeling better on the shoulder in terms of loading the weight. The press is getting smoother. Could probably bump up the weight, but want to be patient because of the shoulder. Rows feel strong. Will go up another 5 pounds next time out.
Workouts are taking one hour start to finish, which is perfect. I also feel like I’m getting good conditioning between the 13-minute tempo interval session followed by 10-minutes of the lower body EMOM work. My HR during that 10 minutes ranged from 130-150, which is the ideal zone for this kind of work.
Feels nice to be lifting again.
Training soundtrack
2 Likes
Thinking my thoughts … for the second six weeks of this pre-program, increase the weight on the lower body work but superset with jumps (box jumps with squats / long jumps with deadlifts) for ten minutes, five triples each.
Add either a carry (Farmer’s/Zercher’s) or a Prowler (low handle push/sled pull through) as a 10-minute EMOM finisher after the upper body row/bench superset.
1 Like
FRIDAY
BW: 149.6 lbs
waist: 34"
Morning HRV/Readiness: 50 / 6
Thursday steps: 13.3k+
AM walk? No
Week 2, Day 5 - Conditioning
Weighted incline treadmill
3.3 miles / 435 calories / 60 minutes
Av HR 117
Max HR 126
2 Likes
SATURDAY
BW: 149.0 lbs
waist: 34"
Morning HRV/Readiness: 55 / 9
Friday steps: 13.3k+
AM walk? No
Week 2, Day 6 - Conditioning (DEV)
Weighted incline treadmill (warmup)
1.0 miles / 131 calories / 18:16 minutes
Sprint8 (with rower)
1:30 minute warmup
8 rounds: 30 seconds max effort / 90 seconds active rest
3:30 minute cooldown
20:12 minutes / 187 calories / 3.6km
Warmup should have been three minutes with a two and a half minute cool down.
Weighted Stairmaster
10:02 minutes / 100 calories / 37 floors
Av HR 166
Max HR 178
Weighted incline treadmill
1.0 miles / 131 calories / 18:16 minutes
2 Likes
Another Conditioning (DEV) workout: Norwegian 4x4
<https://shopbuilder.eu/the-norwegian-4x4-protocol-that-can-make-the-heart-20-years-younger-a22598>
Warmup 5 minutes
Sprint at 75%-80% of Max HR for 4 minutes
Active rest for 3 minutes
Four cycles
2 Likes
SUNDAY
BW: 150.2 lbs
waist: 34"
Morning HRV/Readiness: 54 / 9
Saturday steps: 12.8k+
AM walk? Yes
Week 2, Day 7 - Strength
Tempo Intervals - Airdyne
1 minute warm up
10 seconds moderate/hard (HR>140) + 60 seconds active rest (HR<120)
10 rounds
1 minute cool down
13:11 minutes / 68.8 calories / 3.2 miles
Zercher squat
bar x 10 / 70 lbs x 8
EMOM 95 lbs x 5 x5
Barbell SLDL
bar x 10 / 70 lbs x 8
EMOM 95 lbs x 5 x 5
DB row / DB bench superset
35 lbs / 25 lbs x 10
45 lbs / 35 lbs x 8
EMOM 55 lbs / 45 lbs x 5 x 5
3 Likes
MONDAY
BW: 150.6 lbs
waist: 34"
Morning HRV/Readiness: 54 / 10
Sunday steps: 12.6k+
AM walk? Yes
Week 3, Day 1 - Conditioning (REB)
Cardiac Output: HR btw 130-150 for 30-45 minutes
Weighted Stairmaster
5:30 minutes / 54 calories / 20 floors
Av HR 136
Max HR 151
Rower
10:06 minutes / 1.97m / 105 calories
Max HR 145
Airdyne
10:13 minutes / 2.8 miles / 56.8 calories
HR 130s-140s
Zercher carry
16lb vest + two 35lb plates
10 rounds = 30 seconds walk / 30 seconds rest
Av HR 130s
Note: From a calorie burn perspective, this workout was about 250, assuming about 30 calories for the carry. So if I want to make this a 500 calories workout, I can just add a two-mile walk to finish (approx. 36 minutes/285 calories). Or add a one mile warmup walk at the beginning and one mile cooldown walk at the end.
2 Likes
TUESDAY
BW: 151.2 lbs
waist: 34"
Morning HRV/Readiness: 62 / 3
Monday steps: 9.4k+
AM walk? Yes
Week 3, Day 2 - Recovery Day
HRV was highest ever. But Morning Readiness was lowest. Upper back experiencing a little DOMS, probably from the Zercher carries. I’ve taken for granted the weeks I spent away from lifting weights, and it’s exposed, among other things, my very weak rhomboids - first with the snatch-grip deadlift, now with the Zercher carries.
Decided to just do an hour on the treadmill and see how I score Wednesday morning. I’ve also been feeling a little “munchy” in the evenings and need to be careful not to slip back into old habits.
Weighted incline treadmill
3.3 miles / 440 calories / 60 minutes
2 Likes
WEDNESDAY
off
THURSDAY
BW: 150.6 lbs
waist: 34"
Morning HRV/Readiness: 50 / 7
Tuesday steps: 15.9k+
Wednesday steps: 7.8k+
AM walk: Yes
Week 3, Day 3 - Strength
Snatch-grip deadlift
95 lbs x 10 / 115 lbs x 8
EMOM 135 lbs x 3 x 10
superset with 3 broad jumps
I’ve always liked the deadlift/broad jump and squat/box jump supersets - even if long jumping in Chuck Taylors isn’t consistently delightful. Upper back felt find during the snatch-grip movement. I think I just needed to get re-adjusted to the exercise. One more at this weight and then I’ll bump it up a bit
DB row / DB bench superset
35 lbs / 25 lbs x 10
45 lbs / 35 lbs x 8
EMOM 55 lbs / 45 lbs x 5 x 5
Started doing some more band work in between warmup sets: pull aparts, etc. Loading the 45s starting to feel normal on the shoulder. Will be able to up the weight soon. Rows good for now.
3 Likes
FRIDAY
BW: 150.2 lbs
waist: 34"
Morning HRV/Readiness: 52 / 9
Thursday steps: 12.5k+
AM walk? Yes
Week 3, Day 4 - Conditioning (STIM)
Weighted Stairmaster
5:30 minutes / 320 steps (20 floors) / 54 calories
Tempo intervals - rower
1 minute warm up
10 seconds moderate hard (HR>140) + 60 seconds active rest (HR<130)
20 rounds
1:30 minute cool down
25:06 minutes / 4.47m / 232 calories
Weighted incline treadmill
36:18 minutes / 2.0 miles / 263 calories
Average HR 117
Max HR 126
(+)
SATURDAY
BW: 151.2 lbs
waist: 34"
Morning HRV/Readiness: 50 / 7
Friday steps: 15.3k+
AM walk? Yes
Week 3, Day 5 - Conditioning (DEV)
Delt warmup/rehab
3 sets of six each
Band OHP
Band side laterals
Band upright rows
Band external rotations
Windmills
Band delt dislocations
One-arm DB snatch circuit
25 lbs 6/6 reps 20 sets - One set every 15 seconds
HR 130s for the first ten minutes, 140-151 in the second ten.
60 second HR drop: 150 bpm to 129 bpm
Decided to give myself a break from the daily drive to the gym to do this old favorite in my home office. Not sure if I burned 400 calories, but I was covered in sweat nonetheless. Will look to use heavier DBs or even KBs over time.
http(s)://t-nation.com/t/the-absolute-best-way-to-burn-calories/284270
Looking back at my workouts and body comp the last time I stopped training jiu-jitsu. Amazing to see that I was above 155 lbs with a 33-33/12" waist for significant stretches. Losing weight, and getting as low as 145 lbs, didn’t move my waist-line any lower than 33".
I want to look more closely at how I trained. I think I trained consistently during the COVID stretch but due to equipment limitations, I was never able to train heavy. I tried to compensate by training to failure DC-style. But I wonder if there was some significant muscle loss during that two and a half years despite my best efforts.
Something to look into. Four years is not a short period of time. I can’t help but wonder if, four years from now, a160 lb 33" waistline version of myself is possible.
3 Likes
SUNDAY
BW: 153.2 lbs
waist: 34 1/2"
Morning HR/HRV (Readiness): 53 / 59 (7)
Saturday steps: 8.7k+
AM walk? No.
It gets pretty hot pretty fast here in the summer. If I don’t take my walk by 9am, then there’s a good chance I’ve missed my shot.
Made it through four of my five days of vacation before my BW blew up. Will take it very easy today and see if we can get back below 150 lbs by the end of the week. Goal is still 145 lbs by the end of the month/August Check-in.
Week 3, Day 6 - Strength
Weighted Stairmaster
5:30 minutes / 54 calories / 20 floors
BB back squat
bar x 10 / 95 lbs x 8 / 115 lbs x 6
EMOM 135 lbs x 3 x 10
alternate (EOM) with 3 24" box jumps
DB row / DB bench superset
35 lbs / 25 lbs x 10
45 lbs / 35 lbs x 8
EMOM 55 lbs / 45 lbs x 5 x 5
Decided to stick with these weights to finish off the week on Tuesday. Then a 5 lb bump across the board.
2 Likes
MONDAY
BW: 151.6 lbs
waist: 34"
Morning HR/HRV (Readiness): 51 / 59 (8)
Sunday steps: 7.6k+
AM walk? Yes
Week 3, Day 7 - Conditioning (STIM)
Weighted Stairmaster
5:30 minutes / 54 calories / 20 floors
Tempo intervals - airdyne
1 minute warm up
10 seconds moderate hard (HR>140) + 60 seconds active rest (HR<130)
20 rounds
1:30 minute cool down
25:15 minutes / 6.2 miles / 142.5 calories
1 Like
TUESDAY
BW: 152.2 lbs
waist: 33 3/4"
Morning HR/HRV (Readiness): 50 / 55 (10)
Monday steps: 11.1k+
AM walk? No.
Week 3, Make-up day - Strength
Tempo intervals - rower
1 minute warm up
10 seconds moderate hard (HR>140) + 60 seconds active rest (HR<130)
10 rounds
1:30 minute cool down
13:06 minutes / 2.3 km / 120 calories
Zercher squat
bar x 10 / 70 lbs x 8
EMOM 95 lbs x 5 x5
Barbell SLDL
bar x 10 / 70 lbs x 8
EMOM 95 lbs x 5 x 5
DB row / DB bench superset
35 lbs / 25 lbs x 10
45 lbs / 35 lbs x 8
EMOM 55 lbs / 45 lbs x 5 x 5
2 Likes
WEDNESDAY
BW: 151.6 lbs
waist: 34"
Morning HR/HRV (Readiness): 51 / 52 (8)
Tuesday steps: 4.7k+
AM walk? Yes
Week 4, Day 1 - Conditioning
Cardiac Output - Weighted incline treadmill
60 minutes / 3.3 miles / 435 calories
Average HR 110
Max HR 122
2 Likes