13/08/18
First day of 2nd cycle
Deadlifts
Left my phone at home with the program but i was sure i remembered the number 127.5kg and lucky i was right because that was right for my top set.
60kgx5 Conventional
60kgx3 Sumo (all sumo form here)
90kgx3
120kgx1
127.5kgx3+, got 6 reps, however realised this wasnt even a PR because last cycle this was the weight for my 5/3/1 weeks and i also got 6 reps, but still got the work in, dont have a vivid memory of doing it before but im pretty sure it was quite a bit harder than this time.( ffs i think i could have pushed another rep xd) When i do these sets anyway i dont go to complete failure especially now because as im still weak, these weights arent that heavy (well for me they are but you know what i mean) so i could easily lift them with bad form, so i just go until i feel i cant do a rep with good form anymore.
And again forgot the program but i was pretty sure i swapped squat assitance with deadlift so they alternate, but i did so instead of doing a deadlift variation today i did a squat variation by accident.
I did a beltless pause squat, 3x8 @50kg
3x6 pull ups, want to work on these, and also am doing at least 1 back movement per workout.
3x10 chest supported rows 55kg
10 min row, 2.3km (i checked this time lol)
14/08/18
BW:73.somethingKG (i actually remembered to do it this time, but i forgot what the weight was xd i think was 73.9kg)
Bench daaay
Building up to 3+ set
Warmups feeling really good today
barx10 or so
50kgx3
60kgx1
Put belt+ Wrist wraps on
60kgx1
70kgx1
top set 72.5kgx3+, hit 6 reps, iāve realised that my previous 3ās days are now my 1ās days and 5ās days now 3ās, and its basically a novice program, should this be the case? Maybe @mortdk or @MarkKO you guys know a lot more about this than me haha, thanks if you can help
1 single @80kg, pretty fast rep, cant complain, better than last weeks
DB Incline 4x10 with 20kg dumbells
Chest supported row pronated grip 4x10 57.5kg
switched to neutral grip did 1 more set 45kg got 15 reps
Lat pulldown 55kg 3x10, im not pushing these extra back movements really hard because i am doing a bit of back work everyday and im not talking about my booty lel.
Also been experimenting with a bit of a closer grip like i used to have and find i have so much more power there, and my slightly wider grip only takes a negligible amount of ROM off the lift so i think ill stick with the slightly closer grip for now. Also been loving using the new wrist wraps, as a mental thing aswell as keeping my dodgey wrist a bit safer
No no, sorry i said that backwards, so the weight i used on 1ās week last cycle i used for 3ās this cycle, must have just been because how much i upāed my training maxes, is this a problem because i got the same amount of reps with the same amount of weight?
That is the progression of the program. It is really simple last time you did 6 reps this time your goal should have been to get 7 reps or more. Everytime you hit a weight youāve done before, the goal is to do one more tro.
15/08/18
Squat 3+ day
The other day i was curious if i was hitting depth on my squat, i felt i was but hadnt thought about it in ages so i filmed myself doing some with just a bar, and i would say i hit depth, but very very close and on some reps i wouldnt. Maybe im built really badly for squatting but to gett to depth, it feels like i have to go ass to grass like i couldnt possibly go much further, is this normal and is there anything to help this? I am trying a slightly narrower stance as i widened my stance a little when fixing up my form, seems to help and to be honest i like the closer stance as long as my body doesnt come right over my knees.
So obviously today i was really focusing on getting deep
Barx5
60kgx5
Put belt + wrist wraps on
60kgx3
70kgx1
82.5kg 3+ reps, got 8 reps, ngl these squats are draining but the best feeling, turning into being my favourite lift (my favourite lift cycles a lot xd)
err heres where i messed up and did the most gym bro thing im sorry please dont roast me i wont do it again
so i was going to do my singels at my training max, 92.5kg
Did my first single and smoked it
was getting a little hyped at this point
went to do my second single and was kind of in the zone and tripled it, ik ik im sorrrrryyyyy (but ngl happy with it lol)]
Moved on to deadlift variation, did conventional paused deadlifts which im going to run for the rest of this cycle as i feel i need a bit more conventional work, was quite humbling, did 90kg 3x6, had more in the tank, will go up by 5kg next week and 5kg the week after.
This is getting kind of like an essay im sorry if its boring although i hope its not, but i feel i am built better for conventional deadlift, but the sumo feels better. Maybe i am getting to caught up in what im built best for and whatevers going around the internet, but i have quite long arms (huge hands aswell but dont know if that means anything) a very short ass torso but also have long legs, and by these charts that are going around, im built better for conventional, should i listen to these or just me do me? Thanks for reading my essay if you did lol (i also said lol way too much, lol)
Would you need a video with weight on the bar? i dont really like filming in my gym just because its a commercial gym dont think the owners would like it, i could do a video with the little bar i have at home
Squat - YouTube Ok, this video looks like i was hitting depth, maybe i was just being paranoid, but i got quite a lot of wat i think is butt wink? is this bad?
17/08/18
Bench/OHP Day
Building up to 62.5kg for a 3x5 on bench
Doing a new barbell complex which i saw from bryce lewis, just to get blood flowing and stuff, ill do it every workout but ill just post it here then just assume i did it for future workouts.
This is all just the bar (20kg)
Row x10
RDL X10
Hang Clean x10
Back Squat x10
Not sure if thats the exact bryce lewis one but just to get some blood flowing
Bench
Bar x10
50kgx3
Put wrist wraps on (no belt, i usually like too use a belt for bench)
62.5kg 3x5
No problems here, my best 3x5 was 67.5kg before so this wasnt an issue
I actually noticed on the 2nd set that i hit the safety bars on a couple of reps, which is weird, i think its because i was beltless and i actually feel i can bring my chest to the bar a lot more with a belt on.
OHP
Just wrist wraps again, dont tend to bother with belt on OHP altough tried it once and it helped so i should.
barx5
40kgx2
42.5kg 3x5
These were harder than i would have liked, think i did a 45kg 3x5 before which i couldnt ave done today, but i guess i was a little fatigued from bench.
Did a little arm superset, supernated straight bar push down x15 DB Curl x15, repeated 4x
19/08/18
Okay so basically a lot of things are changing right now.
Firstly, this is the first workout of candito 6 week program. I could have stuck with 5/3/1 for sure but i am about 13 weeks out now, and i want to run this program now and see how i am going to use it to peak, e.g, when to take my openers if at all, maybe even a 2nd attempt etc.
Also i have changed back to conventional deadlift. I mentioned before that my knees would have a little bit of pain (more discomfort than pain tbh) after a relativley hard set of sumo deadlifts. I gave it one more try today and use knee sleeves to see if that helped, but got up to 110kg and felt the feeling. Now this wouldnt have stopped me if someone didnt mentioned, but i forget who it was but they basically said im 17, i shouldnt really be getting pain in joints or anything. Now it could be my sumo form, but as i dont have a coach, i think its sensible just to do conventional deadlifts where i get no pain (i also think i may be built better for it). Ok, rant over, into workout
.Did barbell complex warmup
Lower body day
Squats
I put my sleeves on straight away btw.
Barx5
60kgx3
Put wrist wraps and belt on
Working sets
80kg 4x6
Moved pretty well, gym was pretty much empty so was able to get a video, not the best video but help me gather that i am hitting depth with ease with slightly closer stance.
(Any form tips are appreciated, but ik you cant really see my whole body lol)
Moving on to deadlifts which is a thing i like about this program; you squat and deadlift/ deadlift variation on the same day.
As i am doing conventional now, i lowered my 1rm in the program to 145kg, although i only have done 140kg conventional, i know i could at least do that for a double now so i went for 145kg.
2x6 115kg; pretty easy tbh, good call with the weight i think.
I have ran this program before kinda, but i forgot the sense of achievement after every workout. I think its good to have a workout and look at it and you know its going to be a hard workout. I guess i should have got this with 5/3/1 because you hit PRās more on 5/3/1, but its not the same as having a solid number written on paper and you have to get that number, or reduce your max next time.
20/08/18
BW: 74.4KG
Upper body day
Felt a little off today, unusual because ive been feeling really good to train today, was still motivated just wasnt all there like normally, can tell its just a one off thing. PS. This is the first day i have real DOMās in my legs lol, well pretty much just in my hamstrings.
Bench sets
barx10
45kgx10
Put belt and wrist wraps on
60kgx10
65kgx8 Bit slow on last rep or 2, as my grip is closer it flies off my chest now, slow at lockout, need to widen grip just ever so slightly for optimal position i think.
67.5kgx6
Last 2 reps had verrry slow lockout, i think on a good day it would just fly like it was rpe 8, and it really didnt feel heavy and even when i was āgrindingā in the slow part, there was no doubt in me that i would fail by any means
BB Row
I normally do these pendlay style, but i wanted to lighten the load a little, so i just used the normal row version where it doesnāt hit the ground, just to get a little more out of less weight.
65kg
2x10 1x8 1x6
Not sure if im supposed to weight for the 8 set and 6 set but ill prob just keep it simple for now.
Dumbell ohp
Im using a neutral grip, just a lot more comfortable for me, prob not optimal for shoulder growth but O WELL deal wid it bodybuilderzzz, jk.
Lat pulldown
60kg
2x12 1x10 1x8
Thank you for reading (: