I was just thinking, My squat and deadlift are only 10kg apart, this might just be due to me being better at squatting then deadlifting. (which i think is the case regardless of my other idea)
I think my posterior chain, Hamstrings in particular ar very weak. So i’m gonna be doing stuff to bring those up. Then bringing my deadlift up to. (with that also my squat and total.)
Working up to my meet, ill just do some sldl, romanian deadlifts, legg curls. goodmorning (allthough i don’t like these.) New gym doesnt have a back raise machine. It does however have the one
pete rubish uses, for those 45degree back raises. So i might be adding in those to.
Mainly posting it here, to remind myself of this.
If i remember correctly, there are test for it. (But to my understanding they have to test quite much every muscle individually)
One way you can get a general idea of what your muscle fiber ratio is for a certain muscle group is by taking 80% of your 1RM and doing max reps with it (now take in account that a beginner can usually perform more reps with a given % so it may alter the results)
If you perform 10 or less reps, you are fast twitch dominant in the tested muscle group
If you perform 11-13 you have an equal ratio
If you perform 14 or more reps you are slow twitch dominant in the tested muscle
I did not make the numbers up myself, they are from CT’s Black book of training secrets but I won’t go into further detail about what are the rep ranges for extreme dominance etc. If you are interested, I suggest getting the book, there is plenty of other good info on there as well. (But generally speaking less reps with 80% = more fast twitch fibers
more reps with 80% = more slow twitch fibers
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Seems like you have some good direction on it. A person’s exact 5RPM changes day to day. In the end, if you don’t pick an exact 5RPM weight for tomorrow, its impact on you long-term will be insignificant.
I do like the convo on muscle fibers. I’ve never thoroughly gauged my own composition. Perhaps I will take the time to do so sometime in 2017.
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Bench day:
Warm up
Scapula push ups
Bench, bar, 40kg, 60kg, 70kg, 80kg
Pull ups
Main sets
87,5KG x 5 I think the last rep wasn’t to clean, but anything before that was smooth.
85KG 5x3 Missed the last rep on the 5th set, A well fuck it.
Supposed to bench 100KG next week according to program for a single. I’ll see what happens!
Rows:
Worked up to a heavy set of 70KG x5
tricep/bicep superset 3x20
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Week 1 - Muscular Conditioning (W/ Moderate Difficulty)
Squat/deadlift
So, first of all, going into this training session, i might be hitting a squat PR.
Gonna see how my first main set feels, If it feels good, ill work up to a PR. My brother/workout partner are both doing a PR today, and i semi wanna join in.
Iknow i should probally save it for the platform tho.
Warm up:
Stretching/foam rolling/static warmup
bar for reps, 40kg, 60kg, 70kg.
Main sets:
90KG x 8
90KG x 8
90KG x 8
90KG x 8
(Maby a PR.)
Deadlifts:
100KG x 8
100KG x 8
Accessories
Legg curl machine (not the seated one, nor the laying one, think its a standing legg curl?) 3x12
Legg press 3x12
Cable curls 3x8 Superset W/ SLDL 3x8 w/ moderate weight.
I usually do more accessories then MR. Candito lists, because i like working out, lol.
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everyone reading this thread,
whats your opinion on this squat of mine:
Its somewhere inbetween that 90-100% range, It’s the most i’ve ever squatted, But i’m sure i could have done more weight, or a double/triple.
Thanks for any advice/tips!
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My squat is terrible so take this with a grain of salt:
Your elbows are somewhat far behind the bar meaning if you brought them in closing your armpit your upper back would get tighter and hold the bar steadier.
Other than that it looks great and really clean.
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Thanks man!
I’ll keep working on my form.
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Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)
Squat-Deadlift-Bench
Warm Up
Legg swings/Hip circle work
Warm up sets-bar, 60kg,80kg
Main sets
- 105KG x 10
- 110kg 5x3 60 secs rest
- 110kg 5x3 60 secs rest
- 110kg 5x3 60 secs rest
- 110kg 5x3 60 secs rest
- 110kg 5x3 60 secs rest
Was supposed to do a deadlift variation 3 sets of 8… Forgot it… I’ll do it tomorrow instead.
I think i’ll do SLDL.
Bench Portion:
Pin press 3x3 105KG,
First set i missed the 3 reps, 2nd and 3rd i blasted through them, got 6 reps on the 3rd set.
Accessories:
Legg press 3x12
Legg curls 3x8
Tricep pushdown 3x20
Cable crunch 3x8
Cable bicep curls 3x8
4 weeks out! Think that with my openers alone i’ll improve my previous totall…
I’ll see what happens tho.
I’ve also got some other exciting stuff to talk about, But i’ll talk about that tomorrow 
!
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Where did the extra bench come from or did you miss a day?
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I’ve bin following a bench specialty program for the past 6 weeks, since i felt my bench sucked.
It brought my bench up a ton, Thats where the extra day came from.
This is the last week, supposed to bench 100kg this week.
I now feel like i need to do some deadlift specific training tho…
Anyways that awnsered your question. 
Fair enough. I have a poverty Bench as well so the extra frequency in Candito is needed.
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I do recommend the program i ran. It’s candito’s advanced bench program.
By no means, do i consider myself an advanced lifter, nor do i consider myself a advanced bencher.
But as Candito describes it, you’re advanced if you don’t make monthly progress on your lift.
For squat/deadlift i make monthly progress (allthough i really do need to work on my deadlift. But i’m waiting on that till post meet.)
But bench, i havent made trackable monthly progress since november-ish of last year.
This program, has so far as Iknow increassed my bench anywhere from 10-20kg in about 6 weeks. I think performance would be even beter if i ran this program alone, while not running his 6 week strength program.
Woo! Testing day for bench.
So, I’m supposed to bench 100KG today. We’ll see what happens!
Warm up:
Pretty muched followed this video from SuperTraining
Except that i changed around the warm up weights since i cant bench 180kg.
- Band pulls 3x a ton
- Band pushes 3x a million
- Bicep curls 3x a ton
- Arm rotations 3x a million
- Scapula push ups 3x a trillion
The bar 20x 40kg 5x, 60kg sets as much as i need x5, 70kg 2x1, 80kg 2x1, 85kg 2x1.
Main sets
100kg attempt
If i fail this, I’ll do 95KG.
Accessories
Pause DL Right at the knee 3x8 (These where supposed to be done yesterday, so i did 'em today.
Close grip chins 3x8 (slowly building my pull/chin up up.)
Pec deck 3x8
Bicep curls/tricep superset 3x20
BATTLE ROPES 5 sets of 30 secs (gonna mentally force myself through these.)
I had a look over the program and it looks good. Might give it a run when my bench slows down a bit.
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Woop Woop! I did it! Okay, I almost did it…
In the first attempt of 100kg, which btw went smooth, I said “no no” when my spotter tried touching the bar, when it got stuck at lockout (it needed to go one inch more, everyone watching said i had it. and i did…) But he grabbed it cause he thought i meant help.
So after about 5-10 minutes, i tried again.
I got it, but my ass came off by a mile, LOL.
I’m positive i can get it at my meet, while keeping my ass on the bench!
Here’s the clips:
Attempt 2 is attempt 1, ETC.
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Good job probably would’ve got the one where the spotter touched it. Definitely if you peaked a bit and tried.
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Keep at it! whens your meet date?
I’ll peak for my meet. and not retry it like some people suggested to me irl.
Here’s my plan for bench:
I’ll just do a “heavy/volume” day type scheme.
One day is volume, so like a 4x10 or something like that with 70-80% of my 1rm.
Then the heavy day will be a 3x3 with 85-95% of my 1rm. Building up to my my meet, Idk if this is the best plan tbh… I could also just run wendler as a meet peak, lol. Does this sound good? I’ve got not clue.
24th of june, so a little more then 3 weeks.
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