Hard to tell from the side, but pushing your knees out is always useful.
30/05/17
Candito 6 Week Program - Week 2 Day 2
Shoulder + Elbow warmup
Bench
40 x 10 warmups
50 x 10 warmups
60 x 10 warmups
70 x AMRAP = 12 PR
Bentover Row
80 x 10
90 x 8
90 x 8
Press
40 x 10
45 x 8
50 x 6
DB Row extra assistance
35 x 3 x 12 slowly done
Pulldowns
130 x 10
150 x 8
170 x 6
Giant set of 20, band curls, band pushdowns and band facepulls for 3 sets
05/06//17
Candito 6 Week Program - Week 3 Day 4
Lazy Lifter + Hips + Jumps for height
Deadlift
145 x 6 PR
145 x 6 beat my pr and did it twice, got max reps on these but was very slow
Squat done second as meet is no squat
95 x 4
95 x 4 video
95 x 4
Front Squat
45 x 8 PR my front squat sucks
45 x 8
45 x 8
Ab Wheel
3 x 12
Leg Extension
50 x 3 x 12 extra quad work
video of 95 x 4 for form purposes
brought feet in a lot and looks great
30/05/17
Candito 6 Week Program - Week 3 Day 2
Shoulder + Elbow warmup
Bench
60 x 3
80 x 1
90 x 1
100 x fail tried to one up @joerywesselingg , failed, video
Actual sets went well
77.5 x 6
77.5 x 6
77.5 x 5
Bentover Row
60 x 6
70 x 6
80 x 6
90 x 6
100 x 6
100 x 6
100 x 6
Close Grip Bench
60 x 6
65 x 6
65 x 6
65 x 6
Press
45 x 6
45 x 6
45 x 6
Pulldowns
140 x 6
140 x 6
140 x 6
Band facepulls 100 throughout
Video of Bench fail
Tragic
Man! So close!! I bet youāll get it at the meet.
Good news everyone. I bought a Safety Squat Bar for my gym.
Youāre going to have fun
You elbows will dance and sing!
Hopefully so. They might need some R and R before 6 weeks of Benching.
05/06//17
Candito 6 Week Program - Week 3 Day 3
Lazy Lifter + Jumps for height
Block Pulls
Jumps of 20 up to
140 x 8 video
160 x 3
180 x fail, being a pussy
180 x 1 video, grip was weakest link but got it
Squat
jumps of 20 up to
97.5 x 6
SSB Hallelujah it came today and itās glorious
40 x 8
60 x 8
60 x 8 video
60 x 8
video of block pull 140 x 8, grip bad but got it
block pull 180 fail
block pull 180 W
squat 97.5 x 6 form meh
SSB 60 x 8 felt great
Love the new bar and will use it too much probably
video spam over
09/06//17
Candito 6 Week Program - Week 3 Day 4
Lazy Lifter + Elbows + shoulders
Bench Press
60 x 6 warmup
70 x 6 warmup
80 x 6 PR first time doing more than one rep at 80 and got 6
80 x 5
80 x 5
Bentover Rows
60 x 6 warmup
80 x 6 warmup
100 x 6
100 x 6
100 x 6
Press
40 x 6 warmup
45 x 6
45 x 6
45 x 6
Overhand Shrugs grip was bad on deads and upper back is weak as well
60 x 20
70 x 20
80 x 20
90 x 20
100 x 20
90 x 20
80 x 20
70 x 20
60 x 20
volume gainzzz, all overhand as well
Lat Pulldown
150 x 6
150 x 6
150 x 6
DB Curls my elbows are disintegrating
10 x 12
15 x 8
10 x 12
10 x 12
1 arm Pushdowns
10 x 3 x 12
Cable Curls
50 x 6
40 x 8
30 x 10
20 x 12
Bentover Cable Flyes
10 x 3 x 12
very happy with today especially that bench.
Thatās a lot of pulling, how long does each workout take you? Nice job with all the PRs lately, youāve got me interested in that six week candito program.
Normally takes around 2 hours as Iām working at reception at the same time so have to stop and do drinks, music, pre-workout, all that extra stuff whilst Iām training.
Iād definitely recommend the 6 week Candito program. I did 8 cycles of 5/3/1 and am having way more fun and getting more strength gains just on this short time of Candito. Definitely give it a go in the future.
That sounds pretty cool working in the gym, donāt know if Iād still be able to keep going after two hours.
Thereās a few different programs I want to try and itās definitely on the list.
I find eating a fair amount before training helps.
10/06//17
Candito 6 Week Program - Week 3 Day 5 Extra Volume Day added in
Elbows + shoulders
Dumbbell Bench
warmup
20 x 12
25 x 12
30 x 10 first time touching these in 6 months I think and doubled reps I could do with them
35 x 8 never even touched these before and got 8 reps,
30 x 8
30 x 10
Seal Row
50 x 15
50 x 15
50 x 12
50 x 10
Incline Dumbbell Bench supersetted with t bar
20 x 12
25 x 12
25 x 12
25 x 12
Wide Grip T Bar Rows
2 plates x 4 x 12 easy
Machine Shoulder Press supersetted with pulldons
40 x 12
50 x 3 x 10
Overhand Medium Pulldowns
100 x 12
130 x 3 x 12
EZ Bar Curls supersetted with Pushdowns
20 x 4 x 12 / 40 x 4 x 12
Single Arm Cable Curl suppersetted with Single Arm Extension
15 x 3 x 12 / 15 x 3 x 12
Did a lot of volume today and am happy with that db bench
12/06/17
Candito 6 Week Program - Week 4 Day 1
lazy lifter + hips + jumps
Block Pulls
120 x 6 warmup
140 x 6 warmup
150 x 6
152.5 x 6 hard set, really pushing these for that dead 170
Squat changed max up to normal as am going for 2/3/4 now
97.5 x 3 old max of 110, changed it to 130
110 x 3
120 x 3 PR
SSB
60 x 8
70 x 8
70 x 8
RDL
60 x 3 x 10
Ab Wheel
3 x 10
really happy with that 120 x 3 pr. Old triple max was 110. Will put that video in my form check thread soon.
13/06/17
Candito 6 Week Program - Week 4 Day 2
Shoulders
Bench
60 x 5
70 x 3
75 x 3
80 x 3
Bentover Row
60 x 5
80 x 5 x 5
Press
40 x 8
42.5 x 8
45 x 8
40 x 8
Dumbbell Row
35 x 3 x 10
Incline Hammer Strength
15 x 10
20 x 10
20 x 10
20 x 6
pretty easy session at school gym for pdp thing
15/06/17
Candito 6 Week Program - Week 4 Day 3
lazy lifter + hips + jumps
Deadlift
120 x 3
140 x 3
150 x 3 video
157.5 x 2 PR video
Squat
80 x 3
100 x 3
120 x 3 matched mondays pr
122.5 x 2 PR video
SSB
60 x 8
70 x 8
80 x 8 PR
Shrugs fingertips overhand
100 x 5 x 5
Back Raises
3 x 15
video of 150 triple bad lockout
video of 157.5 double even worse lockout
video of 122.5 double squat, right bitch of a set
Squats are coming along. Youāre definitely a leaner, but now youāve got control. Iād suggest dropping your hips more at the start of your DL, itāll help.