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 Iām breaking in
If youāre already signed up, I think there can be value in still competing. Gaining experience on the platform when youāre mentally not in it. There will be people who say if your head is not in the game then donāt 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 youāre wanting to focus on being able to instantly jump back into your training the following week, you can program appropriately for that. You obviously wonāt be peaking optimally for the meet, but you wonāt 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. Thereās 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 youāre not feeling it at all, donāt do it. It was surprising that you had such a short turnaround between meets. Youāre early in your PL career, thereās no sense in forcing anything. Iām sure you feel like youāre stuck in-between weight classes, have a lot of room to fill out, form still a work in progress, strength isnāt where youāre aiming for it to be, and doing a meet isnāt 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. Youāre 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 donāt mind not getting a 400 total within a month if I could get a 450 total within a year. Iād 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 didnāt 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
30/05/17 Candito 6 Week Program - Week 2 Day 2
Shoulder + Elbow warmup Bench
65 x 10
70 x 8
75 x 8 not paused PR
Bentover Row new style from this guy who deadlifts 900 from a supertraining video
let bar to top of shins then pull to belly with body english
80 x 10
85 x 8
90 x 6
95 x 5 extra
100 x 4.5 video, last rep not to belly
Press
40 x 10
45 x 8
47.5 x 6
CG Bench extra assistance
50 x 12 warmup
57.5 x 10
62.5 x 8
622.5 x 6
Pulldowns
110 x 10
120 x 8
130 x 6 went light on these today, will alternate heavy and light with the rows
Giant set of facepulls, curls and band pushdowns for 3 x 12
Video of 100 x 4.5 on rows first was too conservative
29/05/17 Candito 6 Week Program - Week 2 Day 4
lazy lifter + jumps + hip stuff Squat
90 x AMRAP = 5 not a amrap
90 x 3
90 x 3 video
90 x 3
90 x 3
90 x 3
Block Pulls
110 x 8
120 x 8
130 x 8 hard set
Front Squat
40 x 3 x 8 really hard and still learning form
Ab Wheel
3 x 10
video of 90 x 3
think my knees come in too early so need to push them out and look forward throughout
