T Nation

A.I. Coached - Road to TN State Championship


Sent off some videos to be form checked by Jonnie Candito. Excited to see what he has to say and maybe I’ll have some good stuff to work on.


May 2 2018

AM session

135 x 2
135 x 2
140 x 2
145 x 2
150 x 2
155 x 2
160 x 2 x 6 sets

Seated DB Shoulder Press
45 x 10 x 3 sets

Bent Rows
185 x 5 x 3 sets



Little bit of foam rolling and static calf stretches

Feeling tired today. 5 hours of sleep and helped my brother in law move some furniture for a garage sale.

Bar x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 5
365 x 2 (wrapped)

Called it here. Get in and get out. I made an attempt to stop looking down on the set @ 315. The wrapped set I had gotten worked up self wrapping so my form kinda went out the window

Sleeved top set:

Wrapped set:


Solid work man. Did you end up ever doing that 405 deadlift EMOM challenge? I never got around to it but was considering doing it in the next few days.


I did not maybe I’ll do it today it’s 30 minutes on the minute with the final minute being max reps?

Edit* just checked, it’s 405 for 30 min on the min with the 31st min being max reps. I think Ill have the time to try today. We shall see. Probably won’t happen as I’ve been up since 4am with the baby this morning lol. Not feeling up to destroying myself



Today was another busy day. Didn’t have the time to run the deadlift challenge @idontbrag123 had the opportunity to go wakeboarding so I did that instead

135 x 3
185 x 3
225 x 3
275 x 3
315 x 2
365 x 2
405 x 5 (used straps)
315 x 10 (straps and reset each rep)



Then you were smarter than me. I went in knowing full well that I was under-recovered and barely managed 6 minutes. Realized very quickly that this wasn’t going to happen so called it a day. Maybe in another month or two between Coan Philipi cycles I’ll give it another go. Not anytime in the near future though.


It sounds pretty brutal man lol. I don’t think it would be as tough having a max in the 550-600 range

As far as lifts go I am going to stay at 3 plates on squat fives for one more week. Bench I’m gonna bump to 200 and deadlift to 425.


May 9 2018

AM session

Foam rolling

135 x 2
185 x 2
225 x 2
275 x 2
315 x 2
340 x 2
225 x 5 (all reps paused 3 count)
225 x 5 (again paused)

Still working on bracing and looking at my feet. I’ve done it for so long it’s just like second nature


May 12 2018

135 x 2
185 x 2
225 x 2
275 x 2
315 x 2
335 x 1
350 x 1
385 x 1 (wrapped)

225 x 2
275 x 2
315 x 2
365 x 1
405 x 1
425 x 5 (straps)

Glute hams 3 x 8
DB lunges 45 each hand 3 x 8

Sleeved top single:

Wrapped squat:



Mother’s Day 2018

Short session - but 200 felt pretty damn light so next session I’m jumping another ten pounds

135 x 2
155 x 2
165 x 2
185 x 2
200 x 5

185 x 8’
165 x 8
135 x 9

Chins BW +25 3 x 5
Bunch of hammer curls w/ 45 lbs
DB laterals 20lb 3 x 12


May 15 2018

Got feedback from Jonnie Candito on my lifts. The past couple weeks have been pretty hectic with life outside of lifting. Our 6 month old has learned how to roll over and loves to practice all night so needless to say we are pretty exhausted again.

Takeaways on the form check:

-of the three lifts he said my form on this is the best
-i need to work on my bracing technique throughout the full ROM, I tend to hyperextend my back (chest up). He suggested to instead continue bracing like i do at the top but keep my back flat
-on the unlock at the top i need to work on doing it in a more controlled manner

-upper back tightness and lat tightness looks good
-suggested to again, slow down the start of the descent and be more in control of the weight, dont rush it down to my chest
-my wrist position is too neutral, suggested starting with a slight extension
-be mindful of my bar path, he thinks i am potentially forcing the bar too low on my chest
-gave some tips on how to utilize leg drive properly

-of the three lifts, he said my deadlifts needed the most work
-i only sent him the video of my 500 pound pull
-potentially red lighted due to judge’s perception of ramping
-shin angle needs to be as close to vertical as comfortable and also to fully engage hamstrings

Got a few things to work on here and maybe itll spark up some new gains.


Did you shoot him an email for that critique? I’d be interested in hearing his opinion as well.


Yea man just go up on his website Candito training HQ. it’s under one of the links on there

Here’s the link



Oh I see so you paid the $35?


Yea pretty cheap in my opinion. I listed high points here but he wrote out prob 2 pages of stuff per lift explaining in great detail. It’s worth it @idontbrag123


Wow! Definitely sounds like a good deal.


Maybe I should do that too, doesn’t sound that expensive :slight_smile:


It is not expensive for what you get. Do it lol


No training the past week/weekend. Had a couple trips to the hospital as the baby was not feeling well. (FORCED REST WEEK, i guess) I have gotten maybe 4-5 hours a night average on sleep.