T Nation

Former Couch Potato Log


I just started Candito's 6 week program this week and thought it would be a good time to start a log.
A little about me.
48 years old
6'0, 285-290 lbs (340 lbs december 2013)
last competed in 1988 @242 (can't remember my numbers though)
last lifted 1991 and been pretty much a couch potato ever since
December 2013/January 2014 started with conditioning and machines
February 2014 started on SS
Just competed at the Big K championships (USAPL) in Akron, Ohio 8/9
Squat: 365
Bench: 275
Deadlift:Sumo 360 (wanted a 400 on 3rd but missed BAD)

Candito 6 week setup
Based on my last SS numbers I plugged in
Squat: 365 (pulled groin 4 weeks ago and haven't squatted heavy since)
Bench: 290
Deadlift:Conv. 395

Day 1 Tuesday 8/12
Squat: 290 x 1 x 6, 275 x 3 x 6
Groin was still rather tender so after the first set of 290 i readjusted it to 275 and thus adjusted my starting 1RM to 345 to compensate.
Deadlift: 315 x 2 x 6, conventional

usually do abs afterwards but gym was closing, did a few crunches at home.

Felt good to be back under the bar, really had to concentrate to keep my knees out.

Day 2 Wednesday 8/13/2014
My legs were killing me but after doing my dynamics it felt pretty good
Bench: 145 x 10, 195 x 10, 220 x 8, 225 x 5
bars suck at the gym and had was slipping on my last rep (forgot chalk at home) so only got 5 of the required 6, im counting it though.
Don't quite understand the big jump between set 1 and 2 but that is what the spreadsheet says, set 1=50%, set 2=67.5%
Barbell rows: 95 x 10, 135 x 10, 145 x 8, 165 x 6
Military Press: 45 x 12, 95 x 12, 105 x 10, 115 x 8
Just started doing this after getting my shoulder impingment under control, right should still sounds like rice krispies.
Lat Pulldowns: Vhandle 105 x 12, 120 x 12, 135 x 10, 150 x 8


I’m 14 years younger than you but I share the distinction of being a couch potato since the 90’s. Beer, pizza, chicken wings and ice cream. Good times.

Welcome and keep logging!


Welcome. At least you have a great foundation. Look at it this way, you were saving yourself during the coach potato years.


Sorry for not keeping up with this but i will catch up today

Day 3 Friday 8/15/2014
Just a repeat of Wednesday’s workout
Bench: 145 x 10, 195 x 10, 220 x 8, 225 x 6
Got the last reps with no problem this time…remembered the chalk
Barbell rows: 135 x 10, 145 x 10, 155 x 8, 165 x 6
changed this up a little to start with a big plate instead
Military Press: 45 x 12, 95 x 12, 105 x 10, 115 x 8
Shoulder is killing me BAD, even 95lbs was a grind, left is no prob but right just won’t extend, may have to go to dumbells for a while.
Gym got a new pullup/dip machine in today with counter weights for us FOG’s (fat old guys) so im going to start doing those instead of the pulldowns, the 20 indicates the plate number, not lbs
Pullups: 20 x 12, 20 x 12, 20 x 10, 20 x 8

Not a bad day except for the shoulder.


Day 4 Saturday 8/16

weighed in at 287.7lbs
lost 1/4 inch on waist. I’m using the US Navy bodyfat calculator to estimate(guesstimate) my bodyfat
bodyfat: 23.7

Squat: 240 x 4 x 8
Groin was still tender. first set i did with a 1 sec pause to try and get the groin to feel better. 2-4 sets were a lot better
Deadlift: 275 x 2 x 8, conventional
Thought this might be a little easier but WOW that sucked bad, reps 6-8 were a grind on the last set…i have never done working sets before this above 5 reps.

i was woooooped after this one. i usually take sundays off but this program has me coming back for bench on sunday…not looking forward to that.


Day 5 Sunday 8/17/2014

Not looking forward to this one but at least there is only one work set
Bench: 230 x MR. I got 7, 8 would have been 50/50 so i didn’t try it
Barbell rows: 135 x 10, 145 x 10, 155 x 8, 165 x 6
Military Press: 45 x 12
couldn’t lift my right hand above my head so i stopped there, maybe too much volume? don’t know…will move to dumbells next week
pullups: 20 x 12, 20 x 9. i was wooped and didn’t eat anything except for a protein shake, so i called it a day.

First week complete, I would say I like this program so far but i do wish i was younger so i can get a little more recovered between days. I am going to continue on this but i am making a change to his 2nd week. Its almost exacly like week 1 but he switches friday and saturday and moved sunday to monday. I hate the idiots in my gym on mondays so i just put those days back to match week 1.

Ok so I’m going to ENJOY my monday day off and get back to it tomorrow.


Sorry havn’t been updating for a while but I just found out I have major kidney problems (blood in urine, high blood pressure, high pulse rate).

I have gone back to the basic 5/3/1 for now just to try and keep my strength up while they figure out things. I am still planning on lifting in November though


[quote]fog1965 wrote:
Sorry havn’t been updating for a while but I just found out I have major kidney problems (blood in urine, high blood pressure, high pulse rate).

Damn man !!! hope things get better.


All the best. I hope things get better.


just to let everyone know.
I got back from the kidney doctor and I have to have my right kidney removed. It has a large mass on it and appears to be cancer so they are just going to remove it since my other kidney is in great shape.

My goal as of right now, is to lift in the USAPL American Open on December 12th. I probably won’t be able to lift much but i need to get back on the horse.

I’ll probably start a new thread after my surgury (lots of free time) so this will be my last post on this thread.

Thanx to all.