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Brute Force Shred

Those are good numbers especially at 15. I’d recommend doing a competition and you might set a few records in the under 16’s.

How I get stronger is food + time + lifting heavier loads than last month. Just sort of repeating that over and over.

You could start a log here and people come along and give advice.

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ive been thinking about a log , and its little hard because i wrestle so weight cant get to high getting really strong

Also zercher squats/holds if you can handle them. I like using them because I can use a lighter load than a front squat to get an even greater affect on my anterior core. Those did wonders for me keeping tensions and staying upright. Also breathing paused squats helped me tremendously, but that was also when I first transitioned over to beltless lifting.

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Those are awesome lifts for your age/size, mate. Make a log! I’m sure many here would follow it. Can also be quite beneficial for getting advice on proper form, which could pay dividends later in your lifting career since you’re still so young.

I started my log just now Its Called
YargeeBoy’s Quest for Strength

Thanks for responding in the other thread Mark I’ll focus on doing these cues as I don’t normally think about these.

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Any goals you wanna hit in your meet?

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Want to get a 100 bench and a 170 dead to get a 400 total. That’s about it.

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23/05/17
Candito 6 Week Program - Week 1 Day 1
Agile 8 warm up
Squat low bar, focusing on hips+knees break and not dive bombing
87.5 x 6
87.5 x 6
87.5 x 6 recorded video
87.5 x 6

Deadlift Did conventional as I think my weakpoints in sumo at lockout will stop me from getting 170. Will train conventional for this upcoming meet.
132.5 x 6
132.5 x 6

Ab Wheel
3 x 8

Back Raises
3 x 15

Video of 87.5 x 6 looks better

Also got some new gym gear.
Got a strength shop single prong belt which I’m breaking in


And the 1 meter SBD wrist wraps

Would say there’s no wrist pain but I can’t feel them when wearing them so all good.

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I’ll say! That’s a big improvement.

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Thank you Mark, I’ll keep adding those cues you told me to make it better as I go on.

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24/05/17
Candito 6 Week Program - Week 1 Day 2
shoulder warmup
Bench all paused
45 x 12
60 x 10
67.5 x 8
70 x 6

Bentover Row
70 x 12
70 x 10
75 x 8
75 x 6

Press
35 x 12
35 x 12
37.5 x 10
37.5 x 8

Pulldowns
110 x 4 x 10

and done, bench felt too heavy today

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25/05/17
Candito 6 Week Program - Week 1 Day 3
shoulder warmup
Bench
45 x 12
60 x 10
67.5 x 8
70 x 6

Bentover Row
60 x 12
62.5 x 10
65 x 8
67.5 x 6

Close Grip Bench extra
40 x 12
45 x 12
50 x 12

Press
30 x 12
32.5 x 12
35 x 10
37.5 x 8

Meadow Row
20 x 3 x 12

Pulldowns
100 x 4 x 10

Fat grip db curl 3 x 12
Forearm extensor 3 x 20
Band pullaparts 150 throughout

Same weight on Bench today as yesterday so scaled accessory weight back and added in 2 extra lifts + arms

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25/05/17
Candito 6 Week Program - Week 1 Day 4
Jumps
Squat
75 x 8
75 x 8
75 x 8 Video
75 x 8

Deadlift
115 x 8
115 x 8 video

Front Squat
20 x 10
30 x 5

Sit ups
3 x 12

Back Raises
3 x 20

Videos
Squat


Deadlift

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Your squats are looking better. Definitely a technique developing in there

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27/05/17
Candito 6 Week Program - Week 1 Day 5
Shoulder + Elbow band stuff
Bench
worked up to
72.5 x max reps = 8

Bentover Row
60 x 10
70 x 10
72.5 x 8
72.5 x 6

Press
32.5 x 12
35 x 12
37.5 x 10
40 x 8

Low Row
90 x 4 x 12

Close Grip Bench
50 x 3 x 8 tempo

Lat Pulldowns
120 x 12
130 x 12
140 x 10
150 x 8

Plate Curls
20 x 3 x 10

I sort of have cold feet over this competition I have planned. Not entirely sure to compete again so soon or if I want to at all for a while.

If you’re already signed up, I think there can be value in still competing. Gaining experience on the platform when you’re mentally not in it. There will be people who say if your head is not in the game then don’t bother, but I think if you go in with the right mentality it could serve you well in the long run.

The important thing would be to go in with the right goals and mindset. If you’re wanting to focus on being able to instantly jump back into your training the following week, you can program appropriately for that. You obviously won’t be peaking optimally for the meet, but you won’t get burnt out. Set the goal of 27 white lights as opposed to PRs. Your squat form has had appreciable improvement just over the past few weeks. There’s nothing quite like training the mental side of a bench with a competition pause than doing an actual bench up on the platform. If you get reds, you can ask the refs what they see, what errors they think you can improve.

Then again, really, if you’re not feeling it at all, don’t do it. It was surprising that you had such a short turnaround between meets. You’re early in your PL career, there’s no sense in forcing anything. I’m sure you feel like you’re stuck in-between weight classes, have a lot of room to fill out, form still a work in progress, strength isn’t where you’re aiming for it to be, and doing a meet isn’t conducive towards the programming that you want to implement in order to focus on those goals at the moment. Those are all fine reasons to take a step back. You’re in this for yourself. Regardless of what you end up doing, it will benefit you in the long run if you approach it the right way mentally.

Keep up the hard work.

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This is just what I was thinking. It would be more beneficial to not compete and instead focus on my training. I don’t mind not getting a 400 total within a month if I could get a 450 total within a year. I’d quite like to take a backseat and enjoy the process of getting stronger rather than the immediacy of competing.

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This is how I feel about competing myself.

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29/05/17
Candito 6 Week Program - Week 2 Day 1
jumps + hip stuff
Squat
87.5 x AMRAP = 5 not a amrap really just a warmup as didn’t want new form to go to shit
90 x 3
90 x 3
90 x 3 video looks meh
90 x 3
90 x 3

Block Pulls
100 x 8
110 x 8
120 x 8

Leg Press
100 x 3 x 12 for quadzzz

Ab Wheel
3 x 12

Video of 90 x 3, not happy with 3rd nor how low the bar was on my back

1 Like