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  1. #576
    M&S Power User Nezzy's Avatar
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    Default Candito Cycle 2 Week 5 Day 2

    Bench
    20kg x lots 40kg x 5 60kg x 3 80kg x 2 92.5kg x 4
    5th rep didn't want to go up, really wanted 5 here, would've been a PR. Oh well, according to the spreadsheet that means my max should be 102.5kg, I think I'll set it at 100kg for the next cycle.

    Seated Rows
    20kg x ltos 40kg x lots 60kg x 8 65kg x 6,6
    Improvement here.

    Press
    20kg x 6,6 40kg x 8 50kg x 6 55kg x 4
    Pushed my luck a bit on the last set, was aiming for 6. Still a big improvement on recent form.

    Lat Pull Downs
    20kg x lots 40kg x lots 60kg x 8 65kg x 6,7
    Improvement here.

    HBT Bench
    40kg x 12 50kg x 12,12
    Fricking awesome exercise.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  2. #577
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    Default Candito Cycle 2 Week 6 - Max day

    Decided to go with the full max out day as it's week 6.

    Squats
    20kg x lots 40kg x 5 60kg x 3 80kg x 3 100kg x 2 120kg x 1 140kg x 1 160kg x 1 180kg x 0
    I knew from how slow the 160kg set was that this may have been a gamble too far but had to try. On unracking the bar felt light, my form on the decsent was excellent, but when I got to the bottom I had nothing to bring it back up. No great shame, still happy with the 170 from a few weeks ago.

    Bench
    20kg x lots 40kg x 5 60kg x 5 80kg x 2 100kg x 1 105kg x 1
    Happy with these two. The second rep the spotter touched the bar much to my annoyance, don't think he effected the lift as he let go right away, I'll take it.

    Deadlifts
    70kg x 3 120kg x 2 140kg x 0,1 160kg x 1 180kg x 1 200kg x 0,0,0
    First 140kg set slipped out my hand and rolled down my thigh, little bit of skin missing, oops. 180kg was fast and easy, really thought today was the day for 200, the big guy reckoned it's all mental and I should get some smelling salts and try again. Maybe in a month or so.

    Total = 160+105+180 = 445kg... meh
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  3. #578
    M&S Power User Nezzy's Avatar
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    Default Candito Cycle 3 Week 1 Day 1

    So start of a new cycle, decided on the following maxes:

    Bench 100kg
    Squat 170kg (scary stuff coming up this cycle including 10x3 at 132.5kg!)
    Deadlift 180kg (decided to stick with this as a plan but with romaninan deadlifts as the assistance exercise)

    Back and legs still feeling the DOMS from Monday so started on the bench day.

    Bench
    20kg x lots, lots 40kg x 10 50kg x 10 67.5kg x 10 75kg x 8 77.5kg x 12
    Amazing session this, got the big guy in the gym to spot me on the last set, I always lift my best when he's around for some reason. Checked my book and saw my previous PR at this weight was 11 reps, program asked for 6. I would've been happy with 8 considering the sets I'd already done, but the weight felt so light I just kept going. Form is exceptionally good right now, feel PRs are coming.

    Barbell Rows
    20kg x lots 40kg x 10 50kg x 10 60kg x 8,10
    Decided to try a totally different row form, been a slave to Pendlay rows in the past and after watching videos of Ed Coan and George Leeman rowing I decided to change my style. Much more dynamic and upright, but focussed on the shoulder blade pinch and working the lats. It felt quite good actually. I'll build up the weight slowly whilst pushing for lots of reps and see how I go.

    Press
    20kg x lots 30kg x 12 35kg x 12 40kg x 10,8
    Weight a lot better than last cycle, but started to struggle early on first 40kg set, was hoping to up the weight for last set but it wasn't possible.

    Lat Pull Downs
    20kg x lots 40kg x lots 45kg x 12 50kg x 12,10 55kg x 8
    Bit cheaty the reps in the last set, but I'm working the right muscles.

    HBT Bench
    50kg x 12,12,8
    Wow, completely fatigued, last set was a real struggle. I've found another convert to this exercise, slowly roping everyone in the gym in to it!
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  4. #579
    M&S Power User Nezzy's Avatar
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    Default Candito Cycle 3 Week 1 Day 2

    Big day today, starting to regret putting 170kg as my squat max!

    Squats
    20kg x lots 40kg x 5 60kg x 5 80kg x 3 100kg x 2 120kg x 1 135kg x 6,6,6,6
    This was utterly brutal, I took about 5min between each set and was definitely seeing stars by the 6th rep of the 4th set. Excellent, all I've got to do now is deadlift...

    urgh

    Deadlifts
    60kg x 7 80kg x 5 100kg x 3
    At this stage my back was feeling totally spent, as were my abs and obliques, basically my whole midsection felt like it had had the workout of its life. There was a guy working in with me so I said I'd try a couple of singles and give up.

    120kg x 1 140kg x 1
    After a lengthy chat the other guy told me his work set today was 142.5kg (mine was 145kg), he couldn't find the baby plates so went for 145kg as well, after watching him pull 12 touch and go reps I decided I had to man up:

    145kg x 6,6
    NAILED IT! Just needed the extended warm up and lots of rest. The weight moved easily and back felt fine. Freaking happy with this workout. The only slight frustation is that it's the easiest squat workout I've got in the next 3 weeks!
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  5. #580
    M&S Power User Nezzy's Avatar
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    Default Candito Cycle 3 Week 1 Day 3

    Bench
    20kg x lots 40kg x lots 50kg x 10 67.5kg x 10 75kg x 8 77.5kg x 10
    2 reps down on Wednesday, but considering I've not had a rest day since, I'm not worried by this. Went for 11 but the spotter did most of it.

    Barbell Rows
    20kg x lots 40kg x 10 50kg x 10 60kg x 8 70kg x 7
    I felt a good burn on my lats from this exercise on Wednesday so fancy it's good for me. Also seems to work my hamstrings and posterior chain reinforcing good movement patterns. Dynamic barbell rows ftw.

    Press
    30kg x 12 35kg x 12 40kg x 10 42.5kg x 8
    Last set was a struggle but really wanted to add weight this session.

    Lat Pull Downs
    20kg x lots 40kg x some 50kg x 12,12 55kg x 10,8
    Bit cheaty for last few reps but still working the right muscles.

    Band Face Pulls
    Red band x 20,20,20
    fancied something a bit different, this was good.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  6. #581
    M&S Power User Nezzy's Avatar
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    Default Candito Cycle 3 Week 1 Day 4

    Squats
    20kg x lots 40kg x 5 60kg x 6 80kg x 3 100kg x 2 120kg x 8,8,8,8
    Feeling pretty spent after these, felt like I'd pulled something on my left hand side/back, decided to push on as best I could.

    Deadlifts
    60kg x 1,1,3 80kg x 1 100kg x 1 120kg x 1 125kg x 1,2
    Just couldn't get going, I'm a little worried about my back right now, it was really starting to twinge. I've decided to cut out squats, deadlifts and barbell rows until the end of the week. Will use Thursday's workout to stretch and foam roll my back and side. Hopefully it's only a small issue.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  7. #582
    M&S Power User Nezzy's Avatar
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    Default Candito Cycle 3 Week 1 Day 5

    No back pain at all today, left hanstring very DOMSy, but otherwise think I've avoided serious injury so YAY.

    Bench
    20kg x lots 40kg x 5 60kg x 5 80kg x 11 85kg x 3,3,3,3,3
    Previous best at 80kg was 11, so pr match, disappointed though as I reckon my form on the 5x3 sets was much much better. I've found that squeezing the bench between my thighs as I drive my legs improves my strength significantly. Possibly as much as 2 reps on that big set. 85kg sets were going to be done with 60sec rest but got chatting with a friend, so first few took more like 2min.

    Seated Rows
    20kg x lots 40kg x lots 50kg x 10 55kg x 10 60kg x 8 65kg x 7
    Decided as my glute/hamstring was feeling slightly off I'd go for seated rows. They felt nice.

    Press
    20kg x 5,5 30kg x 12 37.5kg x 12 40kg x 10 42.5kg x 8
    Added weight on the second set, pretty happy with the result.

    Lat Pull Downs
    20kg x lots 40kg x lots 50 kg x 12,12 55kg x 10,8
    No improvement.

    Face pulls
    Red Band x 20,20,20
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  8. #583
    M&S Power User Nezzy's Avatar
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    Default Rehab

    Running
    jog at 10.5km/h for 5 min
    walk
    jog at 12.5km/h for 2 min
    walk
    sprint at 15km/h for 1 min
    walk
    sprint at 17km/h for 1 min
    walk
    sprint at 15km/h for 1 min
    walk
    jog at 12.5km/h for 2 min
    walk
    I fancied doing a bit of cardio as I'm fat at the moment, and although it's helping my lifting, it's making my pants tight.

    front squats
    Empty bar for lots of very slow reps.

    Romanian deadlifts
    Empty bar for lots of slow reps
    60kg for a few paused reps
    Empty bar for some single leg reps

    Foam Rolling
    OUCH

    Static Stretching

    Rehab sucks, I wanna lift big heavy weights instead.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  9. #584
    M&S Power User Nezzy's Avatar
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    Default Candito Cycle 3 Week 2 Day 1

    Squats
    20kg x lots 40kg x lots 60kg x 5 80kg x 5 100kg x 3 120kg x 2 135kg x 9 137.5kg x 3,3,3,3
    Was supposed to be 5 sets of 3 at the end with 60 sec rest, got under the bar for the last set and couldn't bring myself to stand up.

    Romanian Deadlifts
    20kg x lots 60kg x 8 80kg x 8 100kg x 8
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  10. #585
    M&S Power User Nezzy's Avatar
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    Default Candito Cycle 3 Week 2 Day 2

    Bench
    20kg x lots 40kg x 5 60kg x 5 72.5kg x 10 77.5kg x 8 82.5kg x 8
    Didn't push the last set for max reps here, stuck to the program. didn't want to burn myself out before the weekend.

    Seated Rows
    20kg x ltos 40kg x lots 60kg x 10,8 65kg x 8
    Staying away from barbell rows for a little longer while my back/hamstring recovers fully.

    Press
    20kg x lots 40kg x 10 45kg x 8 50kg x 6
    Big improvement on last cycle here, happy.

    Lat Pull Downs
    20kg x lots 40kg x lots 55kg x 10 60kg x 8 65kg x 6
    As above.

    Band Face Pulls
    Red Band x 20,20,20


    RUNNING
    2min walk 4km/h
    3min jog 12.5km/h
    2min walk 4km/h
    3min jog 12.5km/h
    2.5min walk 4km/h
    2.5min jog 12.5km/h
    2.5min walk 4km/h
    2.5min jog 12.5km/h
    3min walk 4km/h
    2min jog 12.5km/h
    2min walk 4km/h
    3min jog 12.5km/h
    Total 30min, around 4.2km.

    We've got a family reunion coming up and my brother is trying to talk everyone into doing a park run (5km), I've decided to join in, though haven't told him yet. My plan is to do some sprint sessions, some interval sessions like today at race speed and some long jogs at slow speed. I've got three weeks. My brother has been running for years, but he's short and fat and I haven't lost to him yet. I reckon if I can hit 24min or so for the 5km then I can put off running for another couple of years.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  11. #586
    M&S Power User Nezzy's Avatar
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    Default

    Yesterday went for a jog outside to see how far I could run at a slow speed. Managed 4km comfortably in around 25min. Definitely able to run 5km at the moment, so just need to work on speed. Think 24min in three weeks is very doable.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  12. #587
    M&S Power User Nezzy's Avatar
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    Default Candito Cycle 3 Week 2 Day 3 (Hell Day)

    Here we go again! Hell day 3!

    Squat
    20kg x lots 40kg x lots 60kg x 5 80kg x 5 100kg x 3 120kg x 1 137.5kg x 8 132.5kg x 3,3,3,3,3,3,3,3 (60 sec rest)
    I wimped out a little bit here, 10 reps on the heavy set may have been possible but knowing I've got to do all the reps at 132.5 made me leave something in the tank.

    Looking back at last three hell days (about 6 weeks between each):
    Cycle 1: 122.5kg x 10 117.5kg x 10x3
    Cycle 2: 130kg x 10 125kg x 8x3
    Cycle 3: 137.5kg x 8 132.5kg x 8x3
    I'd say progress is pretty solid, feel better now than I did after doing it the first time.

    Romanian Deadlifts
    60kg x 8 80kg x 8 100kg x 8,8
    Called the first set a warm up this time and did another at 100kg, feeling good.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  13. #588
    M&S Power User Nezzy's Avatar
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    Default

    Serious squat day? Not enough! To the treadmill:

    12.5km/h 5min
    4.5km/h 2min
    14km/h 2min
    4.5km/h 2min
    16km/h 1min
    4.5km/h 2min
    18.5km/h 1min
    4.5km/h 2min
    16km/h 1min
    4.5km/h 2min
    14km/h 2min
    4.5km/h 5min
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  14. #589
    Coming Up The Ranks madeawesome's Avatar
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    Default

    Amazing progress on the squats - nice job mate!

    Sent from my P6000 5.0 01 using Tapatalk
    - Made awesome, not perfect!

  15. #590
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    Default

    Cheers Awesome, I've really been enjoying this program and loving the squat progress.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  16. #591
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    Default Candito Cycle 3 Week 2 Day 4

    Bench
    20kg x lots 40kg x 8 60kg x 5 72.5kg x 10 77.5kg x 8 82.5kg x 9
    Lost tightness on 8th set, had to reset my arch between reps, 9th was a struggle, may have managed 10 otherwise. Nevermind.

    Seated rows
    20kg x lots 40kg x lots 60kg x 10 65kg x 8,8

    Press
    20kg x 8,8 40kg x 10 45kg x 8 50kg x 5
    Poor form cost me a rep again, pfft.

    Lat Pull downs
    20kg x lots 40kg x lots 55kg x 10 60kg x 8 65kg x 7
    super set with
    Band Face Pulls
    Red Band x 20,20,20

    HBT Bench
    50kg x 12,11
    DONE
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  17. #592
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    Default Off piste deadlift session

    Decided I was feeling fresh, ate a lot over the weekend and haven't been in the gym since Thursday. also out of office for the next two days so didn't want to miss out on doing something lower body.

    Deadlifts
    60kg x lots 80kg x 3 100kg x 3 120kg x 2 140kg x 2 160kg x 1 180kg x 1 200kg x 0.5 180kg x 1
    ARGH one day I'll lift this bloody weight. Felt great up to the knees then stopped moving. Came of the floor fast, body felt tight, just stopped, don't know what happened. Failed to get it off the floor in two extra attempts, and pulled 180 again just to prove I could. First time pulling 180kg twice in a day is one positive I can take from today.

    Cable Crunches
    Some
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  18. #593
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    Default Candito Cycle 3 Week 2 Day 5

    Bench press
    20kg x lots 40kg x 10 60kg x 5 77.5kg x 13
    These felt really light, only a 1 rep PR but I was very happy with form.

    Seated rows
    20kg x lots 40kg x lots 60kg x 10 65kg x 8,4
    Left arm started to feel completely incapable of moving the weight, strange.

    Press
    20kg x lots 40kg x 10 45kg x 8 50kg x 6
    Forced the last rep out, happy.

    Lat Pull downs
    20kg x lots 40kg x lots 55kg x 10 60kg x 8 65kg x 6
    Bit of swining on the last rep or two, but definitely using my lats in the process!

    super set with

    Band Face Pulls
    Red band x 20,20,20

    HBT Bench
    40kg x 12,12,12
    Was training with someone who wasn't quite as strong as me so lowered the weight here, still found it very effective.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

 

 

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