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.
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.
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
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.
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.
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