Saturday 5/16
Bench Press: 225x 5, 5, 4
DB Row: 3x6 at 100
SS-- Overhead Press: 2x6 at 115, 125x6
Pull-ups: 3x6 at +20
Repeated Thursday’s workout because I wasn’t happy with the way bench went. Today went much better. Had to superset OHP and pull-ups because of time constraints, so I kept the weight pretty light.
Sunday 5/17
On the track…
300-400-500 w/2 minutes rest
54-1:13-1:35
3x100 w/1 minute rest
14-14-14
Monday 5/18
Bench Press: 230x3, 2x3 at 235
Pull-ups: BWx 12, 10, 2x8 at +20
Overhead Press: 95x12, 100x12, 105x10, 110x8
DB Row: 2x10 at 90, 95x8, 100x6
SS-- Cable Triceps Extension: 4x10-12
DB Curl: 4x8-12
Tuesday 5/19
Back Squat: 315x3, 325x3, 335x3
RDL: 235x6, 245x6
Reverse Lunge: 3x12 at 165
Sled Pushes
5 40-yard runs. Sled was loaded with 45#. 90 seconds rest.
Thursday 5/21
Bench Press: 230x3, 235x3, 245x1, 185x10
Pull-ups: BWx 12, 10, 2x8 at +20
Overhead Press: 95x12, 105x10, 110x8, 120x6
Barbell Row: 2x10 at 185, 195x8, 205x6
SS-- Face Pulls: 3x10
DB Front/Lateral Raise Combo: 3x16
Bench notes: Tried for a double at 245 because the first rep was very fast…wasn’t close on the second rep. Then stepped away from the programming just to get some reps in.
Friday 5/22
Back Squat: 325x3, 340x1
Sumo Deadlift: 390x3, 405x1
Overhead Lunge: 95x12, 2x12 at 115
Sunday 5/24
On the track…
4x100m w/one minute rest between runs
14-14-14-14
4x200m w/one minute rest between runs
33-33-34-33
Monday 5/25
Bench Press: 225x1, 240x1, 250xmiss, 205x5, 185x9
Pull-ups: 3x8 at +20
DB Row: 95x8, 2x6 at 100
Overhead Press: 105x8, 125x6, 130x6
SS-- Cable Triceps Extension: 3x10
DB Curl: 3x10
Missing 250 is bad. I’ve done it before and it shouldn’t be an issue. I’ve gotten pretty good at working in the 80-90% range…but once I start working up to heavy triples and singles, I’m weak. Definitely needs to be a focus going forward.
Wednesday 5/27
Back Squat: 315x1, 335x1, 355x1, 365x1
Clean Complex (power clean, hang clean, front squat): 135, 145, 155,165
RDL: 205x8, 225x6, 245x6
Conditioning
Sled Pushes
8x20 yards
Sled Loaded with 90 pounds
30 seconds rest between runs
20 pound back squat PR today. Very happy with that.
Video of the 365 back squat
Thursday 5/28
Overhead Press: 95x5, 115x3, 135x3, 145x3, 155x2, 165xmiss, 2x6 at 115
Barbell Row: 185x8, 195x6, 205x6
Bench Press: 195x8, 205x6, 210x5
Pull-ups: 10, 10, 8
Random workout with one of my friends from high school. I can tell my body needs a break, particularly after yesterday’s squat. While I haven’t followed Candito’s fifth week exactly, I’ve done the majority of it and added a second upper body day. I’ll go for a max (or near max) sumo pull tomorrow and deload next week.
Friday 5/29
Sumo Deadlift: 315x1, 365x1, 385x1
Paused Back Squat: 255x2, 275x1, 295x1, 315x1, 325x1, 225x6 (no pause, back off set)
Reverse Lunge: 185x10, 195x10
No chalk and the 45s were the size of 35s, so going heavier than 385 wasn’t really an option. Pretty much equated to doing 2" deficit pulls. Messed around with paused squats just to see how heavy I could go. Definitely need to work on upper back strength and staying upright in the hole.
Sunday 5/31
On the track…
200m-300-400-300-200
34-55-1:13-54-33
2:1 rest/work throughout.
Monday 6/1
Bench Press: 175x10, 195x8, 200x6
Barbell Row: 185x10, 195x8, 205x6
Overhead Press: 95x12, 105x10, 115x8, 125x6
Pull-ups: BWx 12, 10, +25x6, +30x6
SS-- Cable Triceps Extension: 4x10
DB Curls: 4x8-12
Hey man, I’ve been checking in on your log for a while now. Good stuff. How do you like Candito’s program? I just started week 2 today. It looks like you’re about through with your first cycle, right? How were the results? Anything you would do differently?
@erik_carlson Thanks, man. I’m a big fan of Candito and his programming. I tweaked a few things–week five calls for the max effort set (1-4 reps) at like 97.5% of the 1RM you enter to start the program. My bench didn’t really improve, so I didn’t even try to go for it. My squat improved so much that I decided to find a new max during week 5.
I love the volume on the assistance lifts, especially during upper body days. I also think he does a great job in programming when to push you and when to back off–like the second lower day of week 3 when you hit one heavy set of squats and one moderately difficult set of a DL variation.
I tweaked it probably a little too much, at times, but I’m pretty happy with the results that I got, particularly with my squat. I think anyone would be psyched to get a 20 pound squat PR in five weeks. I’m “deloading” now–his deload calls to repeat week one but skip the third upper day, which is still pretty difficult–and I will start over with a new cycle next week.
I hope this helps, and I hope you get some good results from his program.
Tuesday 6/2
Clean: 2x2 at 165
Back Squat: 3x5 at 285
Deadlift: 2x6 at 340
Farmer’s Walk
4x25 yards with 110 pounds in each hand (handles plus two 45# plates)
Supposed to do 4x6 at 285…didn’t feel the need to push myself too much during a “deload” week.
[quote]MikeFitz3 wrote:
@erik_carlson Thanks, man. I’m a big fan of Candito and his programming. I tweaked a few things–week five calls for the max effort set (1-4 reps) at like 97.5% of the 1RM you enter to start the program. My bench didn’t really improve, so I didn’t even try to go for it. My squat improved so much that I decided to find a new max during week 5.
I love the volume on the assistance lifts, especially during upper body days. I also think he does a great job in programming when to push you and when to back off–like the second lower day of week 3 when you hit one heavy set of squats and one moderately difficult set of a DL variation.
I tweaked it probably a little too much, at times, but I’m pretty happy with the results that I got, particularly with my squat. I think anyone would be psyched to get a 20 pound squat PR in five weeks. I’m “deloading” now–his deload calls to repeat week one but skip the third upper day, which is still pretty difficult–and I will start over with a new cycle next week.
I hope this helps, and I hope you get some good results from his program. [/quote]
Right on, man. That’s awesome about your squat! I have heard that this program doesn’t always lead to great strength gains on the bench. I’m definitely a fan of the upper body assistance work. I also like the minimalist approach to lower body training, especially because I try to sprint or push the prowler 3 times a week so I can just squat and pull and not crush my legs with assistance stuff.
Happy to hear that the program worked well for you, keep up the strong work!
Thursday 6/4
Bench Press: 175x10, 195x8, 200x6
Pull-ups: 12, 10, +25x6, +30x6
Overhead Press: 95x12, 105x10, 115x8, 130x5
DB Row: 3x10 at 90
SS-- DB Front/Lateral Raise: 4x16
Face Pulls: 4x10
Friday 6/5
Clean: 155x2, 165x1, 175x1, 185x1
Back Squat: 3x8 at 250
Sumo Block Pull (3" blocks): 2x8 at 315, 335x8