soteyh's worklog

[soteyh]

Candito cycle 3 week 2

Bench 87.5x10 92.5x8 97.5x6
Barbell rows 70x10,8,8
Ohp 45x10,8,8
Pull up 10,8,8
Lateral raise 12x12,10,12
Cable triceps push down 27.5x12,12,12

 

[soteyh]

Candito cycle 3 week 2

Squat 125x10
120x3,3,3,3,3,3,3,3,3,3

Paused deadlifts 100x8,8,8

Dreaded week two is almost over!

 

[soteyh]

Candito cycle 3 week 2

Bench 92.5x10
Barbell rows 70x10,8,8
Ohp 45x10,7,7
Pull up 10,8,7
Lateral raise 12x12,12,12
Cable triceps push down 30x10,10,10

Cable wood chops

 

[charcoalx]

Candito cycle 3 week 2

Bench 92.5x10
Barbell rows 70x10,8,8
Ohp 45x10,7,7
Pull up 10,8,7
Lateral raise 12x12,12,12
Cable triceps push down 30x10,10,10

Cable wood chops

Great to see your progress on Candito's. Would love to meet you sometimes to talk through your experience on this program

 

[soteyh]

Great to see your progress on Candito's. Would love to meet you sometimes to talk through your experience on this program

Sure, planning to go to strength yard to train tomorrow around three pm. Drop by if you are around the area...

 

[soteyh]

Candito cycle 3 week 3

Squat 132.5x5,5,4

Dead lift 145x5,4

 

[soteyh]

Candito cycle 3 week 3

Bench 102.5x5,5,5
Barbell rows 70x6,6,6
Ohp 45x6,6,6
Pull up 8,8,6
Cable wood chops

 

[soteyh]

Candito cycle 3 week 3

Squat 135x6

Dead lift 100x8, 120x8

 

[soteyh]

Candito cycle 3 week 3

Bench 105x5,4,4
Barbell rows 70x6,6,6
Ohp 45x6,6,6
Pull up 8,8,8

 

[soteyh]

Candito cycle 3 week 4

Squat 135x3 140x3,3

Dead lift 120x6,6

Leg curls 65x,8,7

Some knee pain after doing leg curls so stopped...

 

[soteyh]

Candito cycle 3 week 4

Bench 100x3, 105x3, 110x3
Barbell rows 70x10,10,8,6
Ohp 45x12,12,10,8
Pull up 10,8,7,6
Tricep cable push down 30x10,10,10
Lateral raise 12x12,12,10

Yay, rep PR...

 

[soteyh]

Squats 140x3, 145x2
60x10,10,10,10,10
Quarter squats 60x12,12,12,12
Bicep curls 10, 5x10
Triceps kick back 8, 4x10
Pushups 4x15
Lunges 8, 4x12
Planks

 

[soteyh]

Bench 50 5x10
Closed grip bench 50 5x10
Plate loaded lat rows 40x10,10,10 60x10,10
Plate loaded machine rows 60 4x12
Pull up 4x5
Dips 4x10
Bent over bar bell rows 40 4x10
Ohp 40 5x5
Hammer curls 10 5x10
Arnold presses 12x12,12,10,10
Lateral raise 6 4x12
Incline dumbbell press 16 4x12
Planks and glute bridge

 

[soteyh]

Squat 95 8x5
Pull up 3x5, 5x4
Bench 85 5x5
Close grip bench 90 5x3
Deadlift 115 3x5

 

[soteyh]

Candito cycle 3 week 5

Deadlift 160x3 120x10 finisher

Really bad form...

 

[soteyh]

Candito cycle 3 week 5

Bench 120x 1, with one more with assistance
65 5x10
Closed grip bench 65x8,8,7,7,5
Lat pull down 60 5x10
Machine rows 60 5x10
Incline dumbbell press 20 4x12
Pull up 4x5

Sigh, didn't make 2 reps for bench, time to deload

 

[soteyh]

Candito cycle 3 week 5

Squat 150x2
75 5x8
Front Squat 40x8, 50x10,8,8
Dumbbell Lunges 10 4x12
Bicep Curls 10 5x12
Tricep Cable Pushdowns 30x10, 25x10,10,10
Push Ups 4x15

 

[soteyh]

End of Cycle 3

Imputed 1 RM

Start: SQ 145 / B 110 / DL 155 = Total 410
Cycle 1: SQ 147.5 / B 117.5 / DL 160 = Total 425
Cycle 2: SQ 152.5 / B 120 / DL 165= Total 437.5
Cycle 3: SQ 155 / B 120 / DL 170 = Total 445

Actual tested weights are SQ 150x2 / B 120x1 / DL 160x3 = Total 430

I know I've said it before, but really happy with this program, lifts have all gone up and I've also grown more accustomised to heavier weight (closing the gap between the calculated 1 RMs and the actual test weights).

I am going to take a break from Candito for a while, need to recover a bit from the last 3 months! But I know I will probably come back again some time ...

Given the progress, I think I'm going to revise my targets for year end - to try and aim for 500 calculated 1 RM, SQ 170 / B 135 / DL 195. A stretch target, but if you don't aim high ...

 

[soteyh]

Ohp 45 5x5
Barbell rows 60 5x10
Arnold presses 12 5x12
Hammer curls 12 5x10
Lateral raise 6 5x15
Dips 5x10
Planks and glute bridge

 

[charcoalx]

End of Cycle 3

Imputed 1 RM

Start: SQ 145 / B 110 / DL 155 = Total 410
Cycle 1: SQ 147.5 / B 117.5 / DL 160 = Total 425
Cycle 2: SQ 152.5 / B 120 / DL 165= Total 437.5
Cycle 3: SQ 155 / B 120 / DL 170 = Total 445

Actual tested weights are SQ 150x2 / B 120x1 / DL 160x3 = Total 430

I know I've said it before, but really happy with this program, lifts have all gone up and I've also grown more accustomised to heavier weight (closing the gap between the calculated 1 RMs and the actual test weights).

I am going to take a break from Candito for a while, need to recover a bit from the last 3 months! But I know I will probably come back again some time ...

Given the progress, I think I'm going to revise my targets for year end - to try and aim for 500 calculated 1 RM, SQ 170 / B 135 / DL 195. A stretch target, but if you don't aim high ...

Woah. This is impressive as hell.