T Nation

Brute Force Shred

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.

5 Likes

I’ll say! That’s a big improvement.

3 Likes

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

1 Like

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

1 Like

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

1 Like

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

2 Likes

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

1 Like

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.

2 Likes

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.

1 Like

This is how I feel about competing myself.

1 Like

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

Week 2 is hell! I’m not looking forward to next week… :frowning:

Squats were a bitch today even though I put my max down 20 kilos to be on the safe side. Still fun however.

1 Like

Didn’t look too bad. You kept in decent position despite lowering the bar a ton.

I’m getting used to the new form slowly Mark, thank you.

2 Likes

I’m glad it’s working out.

1 Like

30/05/17
Candito 6 Week Program - Week 2 Day 2
Shoulder + Elbow warmup
Bench
65 x 10
70 x 8
75 x 7 all paused PR

Bentover Row
75 x 10
75 x 8
75 x 8

CG Bench extra assistance
40 x 12 warmup
50 x 12
55 x 12
55 x 12

T Bar Row extra assistance
3 plates x 3 x 10

Press
35 x 10
40 x 8
45 x 8

Pulldowns
120 x 10
140 x 8
160 x 6 getting strong at pulldowns

Giant set of band facepulls, curls and grip trainer for 3 x 12

Definitely enjoying Candito 6 week programme more then 5/3/1 so far.

3 Likes

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

2 Likes

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
1 Like