Congrats on the PR! Gives me something to shoot for.

Thanks monte, is your estimated bench 1RM like 275isg right now?

Probably about that; I'm scheduled for a 270 single this week, so we'll see how it goes. 265 was easy enough a few weeks back, so it shouldn't be too much of an issue.

Oct 30: max sumo DL

one of the most disappointing workouts of my life

sumo DL:
wu
425x1
455x1 ties PR
475xf, f
465xf

thought going in that 475 was there after getting 440 for 3 last week, but then 455 moved slow and I wasn't so sure. it wasn't close either time, when I fail a DL its always at the bottom and the weight barely moves. prob shouldn't have even tried 465 since I was fried by then and mentally not into it. not sure if psyched myself out or just not strong enough. def need different straps, the ones I have are short and barely wrap around the bar once and its difficult to put the second one on. kinda throws off my whole setup.

not sure what ill do next. wanted to do a mike tuscherer program but will be travelling a lot the last two weeks of December so might do a shorter program like the 6 week candito one again or just do some hypertrophy work for a bit.

I dunno much about peaking but couldn't you just take a mulligan and scoop up a +5 at 460 in a day or two just to say you made some progress? Or is it better to just do a whole new cycle? I'm sure physiologically it's not a big deal either way but morale matters.

Why didn't you go for a PR right away instead of a PR tying try?

prob not a good idea to do another max attempt unless I waited several days. plus, I came down with a cold last night so I think its just time to deload and then move on. I could plug 460 as an estimated 1RM for the next program but might just leave it

thought about that but thought I would expend less doing 455 before the third attempt. I was also confident I had 475 and had that number kinda stuck in my head since it was what I needed to pull now if I wanted a shot at 500 by years end. now, that obv isn't going to happen.

What I should have done (and will do next time I max) is 430-435, 465, and then maybe do another attempt depending on how 465 goes.

deloading the rest of the week. Tuesday off, deload push, pull, legs this week. off Saturday and then starting new program sunday.

Nov 5:
new program. only have 6ish weeks before I travel a good bit so doing the candito program again.

bench:
145x10
195x10
220x8
225x6
none of these sets were very hard

one arm db row:
100x10, 10, 8, 6

OHP:
100x12, 12, 10, 8

pullups:
10, 10, 10, 8

arms

Nov 6:

still have a cold although its gotten better, mostly just messes with my breathing.

squats:
335x6x4
first set or two not so bad, 3rd and 4th sets were hard

sumo DL:
370x6x2
these shouldn't be that hard but were very hard after the squats

some easy leg extensions/curls just for a pump

Nov 8:

Bench:
145x10
195x10
220x8
225x6

One arm DB row:
100x10, 10, 8, 6

OHP:
105x12, 12, 10, 8

Pull-ups:
10, 10, 8, 8

Arms

Nov 9:

squats:
295x8x4
first set was easy, the rest were kinda hard

sumo DL:
320x8x2

nov 10:

bench: AMRAP @ 230
230x9 meh, hoping for 10 here for a PR but the 9th rep was a grind so did not attempt a 10th

HS rows:
3p x 10 x2
3.5p x 8
4p x 6

OHP:
115x12, 12, 10, 8

pullups: 10, 10, 10, 8

arms

so decided over the weekend to end this program and going to be training with a friend who has been doing conjugate method/WS barbell training style for some time. going to be doing speed work with bands for the first time and be trying some new exercises. will be alternating dynamic effort and max effort workouts.

Nov 13: Dynamic Effort

speed DL:
225+red bands x3x9

speed bench:
135+ purple bands x3x9

banded pull throughs:
3x12

banded tri pressdowns:
3 sets to failure (20+)

Nov 15: Max Effort

rack pulls (pins at the knee):
225x5
275x5
315x3
365x3
405x1
455x1
495x1
515x1
405x3

could have done more than 515 I think but form wasn't the best at that weight so stopped there. felt pretty good glute/upper ham activation on the previous 3 heavy singles but didn't really feel it at 515 and got pulled forward a bit. everything above 405 was a PR

floor press:
135x10
185x5
205x5
225x3
255x1
275x1
275x1

reverse hyper:
+25x10x3

lat DB pullover:
55x10x3

pendulum KB row:
60x10x3

pec fly:
155x12
155x10
155x12 drop set to 80 til failure

my entire posterior chain is smoked.

Pretty awesome to add 110 pounds or so to a PR in one session.

haha, I just don't do them that often. I think last time I did them I stopped at 405x3 bc my grip (was doing them double overhand). did these mixed grip and it was fine.

Nov 17: Dynamic Effort

banded speed squats on box:

all done with purple bands attached
45x5
95x5
135x3x3
155x3x3
185x3x3

took the bands off and did one triple at 185 and the bar almost flew off my back on the first rep.

push press:
warmup with bar and 65
95x3x8

kept these light and just tried to move the bar as fast as possible

banded crunches:
3x20

banded tri pressdowns:
3x20

kb swings:
62x20x3

Max effort- lower

Deficit sumo DL:
225x5
275x3
315x3
365x1
405x1
425x1
455x1

So I should be able to pull more than 455 from the floor if I can get 455 at a deficit

Front squat:
135x10
185x8
205x6x2

Reverse hyper:
+25x12x3

Nov 22: Max effort- upper

OHP:
65x10
95x5
115x5
135x3
155x1
165x1
175x1 PR
135x5

175 was @10. Super slow grind all the way up. Tried to keep everything after this in the 8-10 range.

Pull-ups:
3x10

DB chest press:
100x8
90x8
80x10

DB row
100x10x3

Did a finisher burner tri set all done back to back on zero rest using an EZ bar:
Lat pullovers 60x10
Skullcrishers 60x10
Closegrip bench 60x10

Did that twice and felt like I was on fire

Nice pr!

thanks man

Took off a few days and went to Madrid for Thanksgiving. Lifted last night and today.

Nov 26: dynamic effort lower

speed DL with red mini bands:
did a few triples at 225, a couple singles at 275, and a few singles at 315
prob 8-9 sets total

speed box squat with purple bands:
did 135, 185, 205 for a bunch of triples, 8-9 total sets

KB swings
70x15x3

tractor push:
4 rounds (quads were cramping by the end, prob dehydrated from drinking in madrid)

Nov 27- dynamic effort upper:

speed bench:
135-145 plus purple bands for 9 triples

tried doing muscle ups but don't have the timing/momentum down right so just ended up being "explosive pullups"

overhead MB throw:
15x10x3

MB slams:
15x10x3

banded rows:
3x15

banded tri pressdowns:
3x20+

Nov 29: Max Effort lower

squat doubles:
wu
225x5
275x2
315x2
335x2
365x2
385x2
405x1 @9.5

was hoping for 2 at 405 but got dizzy on first rep and wasn't sure a second was there so I racked it. something something innerEV

RDL:
135x10
185x10
225x8x3

these weren't very hard but haven't done them in a while and I already know I'm gonna have crazy DOMS in my hams tmrw

Bulgarian split squat:
60x10x3

GHR:
3x12

Dec 1:ME upper

Dead bench (pin press in the rack from the bottom at chest level):
135x8
185x5
205x3
225x2
245x1
265x1
275x1

Really liked these. Similar to pause bench but zero stretch reflex to help. 275 was a slow grind and prob about a max

Incline DB press:
80x10
90x10
90x8

Cable row:
180x10
200x10
220x8

Ez bar tri extensions from the floor:
75x10
85x10
95x10

Lat pulldown:
140x10
160x10
160x8

Hammer DB curl
35x10
40x10
45x8

Facepull/rope curl, rope tri extension super set

Dec 3: DE lower

speed pulls with red bands:
some triples at 225-245, a bunch of singles at 275-295

speed box squats with purple bands:
a bunch of triples between 185-205

banded pull throughs:
3x12

ab wheel rollout:
3x12

tractor push:
4 rounds