23/06/17 Candito 6 Week Program - Week 5 Day 3
Lazy Lifter + Jumps Deadlift last day deadlifting before comp
140 x 2
160 x 3 last two reps were not too good
170 x shitty ass lockout damn watch vid and look at pic
170 x 0 not even past knees
170 x 0 not even past knees again
140 x 1 moved slow
100 x 3
Pause Deadlift At Knee
110 x 3
110 x 3
110 x 3
110 x 3
110 x 5
100 x 5 longer pause
Pendlay Row
60 x 10
70 x 10
70 x 10
60 x 10
HipThrust
60 x 5, 5 with barbell
15 x 10 dumbbell
25 x 3 x 12
Dumbbell Holds
40 x 20 secs
35 x 20 secs
30 x 20 secs
video of 170 deadlift
didnāt hitch it but bar rolled in hands tore shit up and made lockout hard asf
I hate to tell you this, but right now youāre just not quite strong enough to hit 170 kg. You should also work on your glutes, as thatās a part of whatās holding you back.
I know Iām not strong enough for it right now at all. Iāve started doing hip thrusts for glutes as well as after watching the video I realised that was my weak point completely.
Good News Everyone. The Push and Pull meet leader sent my money back after I sent it to him. I havenāt paid for it so Iiām not obligated to turn up at all. This is good as Iām not strong enough to hit the numbers I want to and also the person Iāve been training with wanted to do this meet but couldnāt as it got full before he entered.
Sam the person Iāve been talking about hit 145 for 6 sets of three on bench then messed around with the heaviest dumbbells at the gym. Here he is.
24/06/17 Bench + Conditioning Day
Donāt have meet anymore so need to deload for a week at all so back to training, focus will be on getting stronger, leaner and better conditioning now
Shoulder + Elbow Bench
60 x 5
70 x 5 x 5 felt decent
DB Bench
30 x 3 x 10
DB Row
30 x 3 x 10
Press
40 x 5
45 x 5 x 5 felt decent
Conditioning Heavy Bag 2 mins of jabs and hooks mostly with shitty footwork
1 min off then Floor Bag 2 mins off swapping covers, head strikes, knees, mounts to cover
1 min off then Speed Ball30 secs
conditioning is awful at the moment but I really enjoyed battering the shit out of the bags. Will increase the time of these and do some other stuff as well.
26/06/17 Squat + Conditioning Day
More being a jackass today sorry @oldbeancam
Lazy Lifter + Jumps + Hips Squat
80 x 5
100 x 3
120 x 1
135 x 1 PR New max, videod as well so people will say how shit a lift it was lol(it was bad)
100 x 5
100 x 4 failed the fifth in the hole as forgot to do my pre-workout poo and couldnāt keep tight without making a mess in the squat rack
90 x 5 dropped weight to be on safe side
90 x 5
90 x 5
Hip Thrusts Barbell
plan with these is to do them heavy after squats and for reps after deads so twice a week
60 x 8
80 x 8
100 x 8
120 x 5
120 x 5
120 x 5
Banded Good Morning
3 x 10 for hammies stretch
Conditioning Heavy Bag punches and a few kicks
2 mins on, 2 off, Floor Bag knees, elbows, stance swaps, punches
1 min on, 1 min off Heavy Bag punches
1 min on,
video of 135 single, not sure if slower than max at comp but was very slow, happy with this
I agree with @MarkKO here man. Itās definitely a huge grind, but you stayed tight throughout and didnāt have much of a forward pitch. No more than a good PR would. Like I said before, being that proficient at grinding will definitely benefit you when you go for broke at your meet.
27/06/17 Bench + Conditioning Day
Decided to use 6 sets of 3 for rep scheme today till I get on a new program
Shoulders + Elbows warmup band stuff
Bench moved fingers out a little today, did some band rows between sets
60 x 5
70 x 5
75 x 6 x 3 All felt smooth and clean, like this rep scheme a lot, left shoulder felt a bit stretched
Press superset with rows
40 x 5
50 x 6 x 3 all felt great
Bentover Rows
80 x 5
100 x 6 x 3 felt ok
Incline Dumbbell superset with pulldowns
26 x 4 x 12
Pulldowns V grip
100 x 4 x 12
Conditioning Heavy Bag punches and stance swapping
45 secs on 45 secs off for 5 rounds
Didnāt want to do bag work on floor as some girl was hanging around near me and me mounting then elbowing a bag on the floor is a unusual look.
Shouldāve supersetted the exercises in the same plane of movement but went with the ones with same rep scheme.
Also this is how my Bench grip is looking, full thumb distance from smooth part, widening as I was a very tricep dominant bencher and hopefully the change will help. Moving grip out a little each week.
Contingency Plan 4
New plan will be based off of Alphas LP and Summer Shredding videos as well as a few other things I want to do. After this I will be running Canditoās Advanced Bench with a few modifications(just a few).
Day 1 - Deadlift
Explosive Hinge - KB Swing, Keg, Snatch
Deadlift
Ab
Rest
Explosive Hinge
Deadlift Assistance - RDL, Hip Thrusts, Snatch Grip DL,
Ab
Rest
Back Raises
GHR
Rows
Conditioning
Day 2 - Bench
BB Row
Bench
Oblique
Rest
DB Row
Bench Variation
Oblique
Rest
Dips
Tri
Bi
Conditioning
Day 3 - Squat
Explosive Jump
Squat
Ab
Rest
Explosive Jump
Squat Variation
Ab
Rest
Lunge
Back Raises
Good Morning
Conditioning
Day 4 - Press
Pullup
Press
Oblique
Rest
Pullup
Press Variation
Oblique
Rest
Press Variation
Lat Rest
Facepull
Conditioning
Sets x Reps
Right thatās the program written out fully now the fun stuff Month 1 - 28 Days
4 x 8 start light, around 55% start increasing around 2% per week for 4 weeks.
Month 2
5 x 5 Start around 70% increase around 2%
Month 3
10 x 3 Start Around 86% increase around 2%
Giant Set 1 KB Swing Only one we have think its 5kg 4 sets x 8 reps Deadlift 92.5 4 x 8 This was so hard, each set was breathing in between reps damn Sit ups 4 x 8 choose these as they are only ab exercise Iām good at and could give me extra rest sort of while adapting to this method
1 Litre of sweat already
**Giant Set 2 ** Block Pull 100 x 4 x 5 meant to do 8 reps but couldnāt manage DB Hip Thrusts 20 x 4 x 10 Sit ups 4 x 8 again as is easiest
another litre
Giant Set 3
Back Raises 3 x 15 DB Rows 20 3 x 15 Ham Curls light band 3 x 12
Conditioning Heavy Bag punches, knees and elbows
2 min on 1:30 off, 1:30 on 1:30 off, 1 min on 1 min off, 1 min on
Trying to get myself up to 10 mins solid work on the heavy bag for 10 mins with every 2 mins having a 1 min break as my current goal. Am at 5 mins 30 seconds so far.
Absolutely hated this workout especially the first 2 giant sets, which is good.
Also I have no idea what the set/rep scheme is for every exercise apart from the main lift. Is it just whatever you want but reasonable as in if on 4 x 8 phase donāt be doing heavy stuff on the other lifts?
I just did it by feel today and will mess around with it.
ALPHA LP - Week 1 Day 2 30/06//17
Empty bar warmup
everything done with only wrist wraps today
Giant Set 1 Bent Over Row 60 x 4 x 8 Bench 50 x 4 x 8 BB Twist Woodchooper thing empty bar x 4 x 12
Giant Set 2 CG Bench 45 x 4 x 8 DB Row 25 x 4 x 10 Russian Twist med ball 4 kg 4 x 20
Giant Set 3 Dips bw of 109 kg x 3, 2, 1, 1 at least there will be a vast room for improvement on these lol Pushdowns 30 x 3 x 12 EZ Bar Curls 20 x 3 x 12
Conditioning Heavy Bag punches, kicks, knees
2:30 on, 1:30 off, 1 min on, 1 min off, 1 min on, 1 min off, 1:30 on
total time of 6 mins getting better
Number Crunching Time
Right I want to work out what weights I will be doing on each exercise as this program flows a long
Month 1 = 4 x 8 @ 55% increase 2% per week
Month 2 = 5 x 5 @ 70% increase around 2% per week
Month 3 = 10 x 3 @ 86% increase around 2% per week
Deadlift
Using 160 as max as got it for a hard triple.
So Deadlift starts at 92.5 which was yesterday, finishes this month at 97.5 for 4 x 8
Finish the month 2 at 122.5 for 5 x 5.
Finish month 3 at 147 for 10 x 3.
Bench
Using 90 as max.
Started this month at 50 and will finish at 55
Finish month 2 at 67.5 for 5 x 5.
Finish month 3 at 82.5 for 10 x 3.
Squat
Max of 120.
Start month at 65. Finish at 72.5
Month 2 finish at 90 for 5 x 5
Month 3 finish at 110 for 10 x 3.
Press
Max of 60 as got it for bad set of four the other day.
Start at 32.5 finish at 36.
Month 2 finish at 45 for 5 x 5
Month 3 finish at 55 for 10 x 3.
Giant Set 1 Box jumps 1 jump over small bench 16" than double jump(jump land jump) back over small bench then over medium bench 22".
5 x 3 jumps throughout Squat no belt 65 x 4 x 8 Sit Ups 7 x 10 done throughout
Giant Set 2 worst one Long Jump 3 x 4 SSB 45 x 3 x 8 Hanging Leg Raise 3 x 10
Giant Set 3 Bulgarian Split Squat bw x 3 x 5 done bent over a bit RDL 50 x 3 x 8 Back Raises 3 x 10
Conditioning Heavy Bag punches + knees and kicks focus
1 min 30 sec off x 6
6 mins total time but with less rest than last time
