Max's Training Log - 2014

You will get there before me :p

I could get there with another 6 week strength programme but I'm keen to take advantage of a bit of HT now my diet seems to be in a sweet spot.

After that though, 160 is the next aim :D
 
To summarise this phase:

Bench 90kg ----> 100kg
Squat 120kg ----> 145kg
Deadlift 170kg -----> 180kg

Total Added - 45kg

BW 88.4kg ----> 90.0kg (today's weight)

Calories 2160 ----> 2700

Overall extremely pleased as this was over about 7 weeks, a little bit gutted I couldn't hit 190kg on the deadlift but ah well.

Next up is...

Candito Linear Program

I will be following the Power/Control programme which looks like this:

Heavy Lower
Heavy Upper
Control Lower
Control Upper

Upping my training to 4 days a week, try and add a bit of mass.

It's still compound focussed, with some paused work thrown in which should help me out a fair bit.

Plan is to follow this for 10-12 weeks, then hit another 6 week strength phase to hit some more PBs :)
 
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I think the upper body accessory work on the Candito Linear program is a bit... insubstantial. Jonnie himself admits his bench is his worst competition lift which needs a lot of improvement and he needs more upper body volume to make some srs gainz above the waist. Nothing you can't program yourself though, after the compound work.

I ran it when I started lifting again after my trap rip because the pause stuff was awesome for getting the motor pattern down and being in good positions (I hope) in my squat/deadlift.
 
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Yeah, today looked like this:

Heavy Upper Day:

Bench Press - 3 sets x 6 reps 70kg
Primary Upper Back Exercise - 3 sets x 6 reps Pendlay Row 50kg
Shoulder Exercise - 1 set x 6 DB Shoulder Press 22.5s
Upper Back Exercise #2 - 1 set x 6 BW Pull Ups
Optional Exercise - 3 sets x 8-12 reps Facepulls
Optional Exercise - 3 sets x 8-12 reps Bicep/Tricep stuff

What accessory work would you recommend mate?
 
It's not so much the exercise choice but the volume itself - I always felt like the 1 set stuff wasn't enough - so what I did was just take a basic Generic Bulking Routine template and do the first exercises as per Candito, so it was like

Bench and row 3x6
A push and a pull for 2-3 sets in a slightly higher rep range
Then bi's/tri's and shoulder health stuff (which you've got with the face pulls)

I did pause bench instead of the Spoto press and didn't pause the main back exercise as it seemed a bit pointless (I've never seen anyone else program paused rows and didn't see the point, where as paused squat/bench/deadlift I can absolutely see the point in doing them).
 
Need dat power :D

Bit of a backwards week this week with work and family stuff but still getting the 4 sessions in.

Heavy Lower Day

Squat - 3 sets x 6 reps 100kg
Deadlift - 2 sets 6 reps 140kg
Leg Extensions (Optional Exercise) - 3 sets x 8-12 reps
Good Mornings (Optional Exercise)- 3 sets x 8-12 reps

Front squats didn't feel possible, this "volume" has taken my by surprise!

Will probably do some lunges next time.

10 weeks on this should see me get 3x6 @ 125kg squat which should set me up nicely for a 150+ attempt.
 
Control Upper Day

Paused Bench Press - 6 sets x 4 reps 70kg
Paused Pendlay Rows - 6 sets x 4 reps 40kg
Shoulder Exercise - 1 set x 10 DB Shoulder Press 20s
Upper Back Exercise #2 - 1 set x 10 BW Chins
Optional Exercise - 3 sets x 8-12 reps Facepulls
Optional Exercise - 3 sets x 8-12 reps Bicep/Tricep stuff

As said earlier, not a huge fan of paused pendlay rows, I like them on heavy days though.

Paused bench went well, same weight as my heavy days so I may stall it for a week or so and let my heavy day go a few KG ahead.

Overall much pump.
 
Control Lower Day

Paused Squats - 6 sets x 4 reps 80kg
Paused Deads - 3 sets x 4 reps 120kg
Optional Exercise - 3 sets x 8-12 reps Lunges
Optional Exercise - 3 sets x 8-12 reps Good mornings

Good mornings with a narrower stance gave me much better hamstring activation.

Paused squats were a good 3 seconds, doing these beltless too.

May have done some calf raises too for dat pump :o

That's week 1 over with, 4 days training and increased volume has meant an increase in calories which is nice.

Next weeks macros will be 325c/175p/80f roughly 2700 calories.

Compound weight progression is 2.5kg on both days, 5kg for deads depending on feel.
 
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15/9/14

Heavy Lower Day

Squat - 3 sets x 6 reps 102.5kg
Deadlift - 2 sets 6 reps 145kg
Walking Lunges (Optional Exercise) - 3 sets x 8-12 reps
Good Mornings (Optional Exercise)- 3 sets x 8-12 reps

Narrower stance on the GM's hits the spot for me.

Legs felt blasted after, squats felt good too.
 
16/9/14

Heavy Upper Day:

Bench Press - 3 sets x 6 reps 72.5kg
Primary Upper Back Exercise - 3 sets x 6 reps Pendlay Row 52.5kg
Shoulder Exercise - 1 set x 6 DB Shoulder Press 22.5s
Upper Back Exercise #2 - 1 set x 6 BW Pull Ups
Optional Exercise - 3 sets x 8-12 reps Facepulls
Optional Exercise - 3 sets x 8-12 reps Bicep/Tricep stuff

Bench feeling great, high hopes for this moving forward.
 
18/9/14

Control Lower Day

Paused Squats - 6 sets x 4 reps 82.5kg
Paused Deads - 3 sets x 4 reps 145kg
Optional Exercise - 3 sets x 8-12 reps Leg Extensions
Optional Exercise - 3 sets x 8-12 reps Good mornings

Looking back, I used my Power day weights on deadlifts, oops.

Felt tough, but paused beltless squats coming on really well.

Giving me much more stability and power out the hole which only bodes well for later on :D

Current macros for those who give a crap:

315c 175p 80f roughly 2700 calories, possibly into a very small surplus on those macros.
 
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19/9/14

Control Upper Day

Paused Bench Press - 6 sets x 4 reps 72.5kg
Paused Pendlay Rows - 6 sets x 4 reps 42.5kg
Shoulder Exercise - 1 set x 10 DB Shoulder Press 22.5s
Upper Back Exercise #2 - 1 set x 10 BW Chins
Optional Exercise - 3 sets x 8-12 reps Facepulls
Optional Exercise - 3 sets x 8-12 reps Bicep/Tricep stuff

Again bench feeling much more solid than before, really hoping for some decent numbers to come from it.

Trained fasted @ 6:30 due to life getting in the way, that was a bit of a shock to the system
 
22/9/14

Heavy Lower Day

Squat - 3 sets x 6 reps 105kg
Deadlift - 2 sets 6 reps 150kg
Leg Extensions (Optional Exercise) - 3 sets x 8-12 reps
Good Mornings (Optional Exercise)- 3 sets x 8-12 reps

Squats felt superb, was a bit worried having not squatted for a few days and didn't get to do much mobilisation this weekend.

Deadlifts again felt great, very pleased with getting all those reps.

Good mornings and leg extensions very pump.

No belts on the squats either, trying to become one with the brace.
 
Cheers, I'm getting there; was happy with the speed of them too!

23/9/14

Heavy Upper Day:

Bench Press - 3 sets x 6 reps 75kg
Primary Upper Back Exercise - 3 sets x 6 reps Pendlay Row 55kg
Shoulder Exercise - 1 set x 6 DB Shoulder Press 25s
Upper Back Exercise #2 - 1 set x 6 BW Pull Ups
Optional Exercise - 3 sets x 8-12 reps Rear Delt stuff
Optional Exercise - 3 sets x 8-12 reps Arms

Again, bench felt stable and smooth :o
 
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