Candito Linear and 6 Week Program Log

[Autumn Harbinger]

1/22 - W4D3

Squat
1x3x190
1x2x195

Deadlift
1x3x240
1x2x245

Note: Worked out in a gym I've never been to, with no squat rack, different bar, and a mix of plates in LB and KG. Luckily had micro plates to make everything exact.

[Autumn Harbinger]

1/23 - W4D4

Bench
1x3x175
1x4x180
1x2x190

DB Row
2x12x60
1x8x65
1x6x75

DB Press
2x12x40
1x7x45 (fail)
1x8x40

Weighted Pullup
1x12x15
1x12
1x10
1x8

Note: Messed up rep range on db press, meant to do 45 last for db press, and lats just weren't recovered for pullups. Bench was so solid though.

[Autumn Harbinger]

1/26 - W5D1

Squat
1x4x200

Deadlift
2x4x175,180
1x2x190

[Autumn Harbinger]

1/28 - W5D2

Bench
1x4x195

DB Row
1x8x65
2x6x75

DB Press
1x8x40
2x6x50

Weighted Pullup
1x8x35
2x6x45

[Autumn Harbinger]

1/30 - W5D3

Deadlift
1x4x255

Overhead Squat
3x5x65,85,95

Snatch Balance
1x5x45

Note: Think I'm going to find my true 1RM (or at least my 2RM) instead of going with the 4RM estimate for my next cycle. Every one of my lifts I nailed 4 reps without too much trouble. I expected as much, I'm really not an intermediate trainee yet.

[Autumn Harbinger]

New 1RM Estimates

Bench - 213
Squat - 218
Deadlift - 278

2/4 - W1D1

Squat
4x6x175

Deadlift
2x6x220

Note: Decided to just ride it out with the low estimate and go slow and steady. Good idea too, because this shit was hard as hell today.

[Autumn Harbinger]

2/5 - W1D2

Bench
1x10x105
1x10x145
1x8x160
1x6x165

DB Row
2x12x60
1x10x65
1x8x75

Press
1x12x80
Fail

Weighted Pullup
1x12x10
Fail

Note: Just not a good day I suppose. Will do the usual for days like this -> eat more sleep more.

Might switch to lateral raises and weighted chins just to take the pressure off of performance. Also gives me a chance to do some optional accessories I've been wanting to try.

[Autumn Harbinger]

2/7 - W1D3

Bench
1x10x105
1x10x145
1x8x160
1x6x165 Failed at 4

Cable Seated Row
2x10x130
1x8x145
1x6x160

Lateral DB Raise
2x12x12.5
1x10x15
1x8x17.5

Chinups
2x12
1x10
1x8

Note: Know I shouldn't have failed the bench. Gym was ridiculous, waited 30 minutes just to grab a bench. Rushed it. If I fail another required rep in the future I'll reduce.

[Autumn Harbinger]

2/8 - W1D4

Squat
4x8x155

Deadlift
2x8x195

[Autumn Harbinger]

2/9 - W1D5

Bench
1x9x170

Seated Cable Row
2x10x130
1x8x145
1x6x160

Lateral DB Raise
2x12x12.5
1x10x15
1x8x17.5

Weighted Chinups
2x12x10,20
1x10x25
1x8x35