How's canditos program working for you? Any pros/con's you feel it has over other programs? In terms of strength/hypertrophy work, volume, intensity, etc
I might run it in the future.
Workout Journal / Log, ...
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 Feb 4 2015, 01:56 PM
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Feb 4 2015, 03:54 PM
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QUOTE(Kaffatsum @ Feb 4 2015, 01:56 PM) How's canditos program working for you? Any pros/con's you feel it has over other programs? In terms of strength/hypertrophy work, volume, intensity, etc cant comment much as this is d 1st strength based linear program i tried. if compare to bro split, its definitely less cardio consuming I might run it in the future.   but anyway, imho d major pros of d program is having less strict program. weekly progress depends on how u fell 0-10lbs. in other words, its kinda flexible. 4days per week workout can b shorthen to 3days workout. basically, candito comes out wit 3 template, strength control (candito recommend starts wit this), strength power n strength hyperthrophy. |
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Feb 9 2015, 09:38 AM
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gonna start on 7th cycle in another 2 days. it will b my last heavy days at commercial gym. after will concentrate at home n once in a while will go local community gym.
QUOTE Heavy Lower Day Squat 3sets x 6 reps 67.5KG Deadlift 2sets x 6 reps 85KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 60KG Pendlay Row 3sets x 6 reps 37.5KG Upright Row 1setx 6reps 30KG Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Lower Day Pause Squat 6sets x 4 reps 60KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 75KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 55KG Pendlay Row (pause at full contraction) 6sets x 4 reps 27.5KG Upright Row 1set x 10 25KG Chin Up (not paused) 1set x 10 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps edited: typo 1st bench press at home..spoto pressss  This post has been edited by low yat 82: Feb 17 2015, 10:43 PM |
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Feb 18 2015, 12:50 AM
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#84
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8th cycle starts on today at home. had difficulties choosing warm ups n etc coz d weight plate some r in kg n some r in lbs rclxub.gif hopeefuly will get used to it.
somemore when doin DL, 1 side of d 1.25kg dropped.... decided to use 'real weight', barbell b4 this were calculated as 10kg. now gonna use 15kg. gonna write 9th cycle as well since dun think hav much time to think ab it during CNY laugh.gif Updated: added in control upper day for 8th cycle coz got abit free time. Had to update on 9th cycle control upper day QUOTE 8th cycle Heavy Lower Day Squat 3sets x 6 reps 71.5KG Deadlift 2sets x 6 reps 90.75KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 63KG Pendlay Row 3sets x 6 reps 39KG Upright Row 1setx 6reps 33KG Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Lower Day Pause Squat 6sets x 4 reps 63KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 77KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 56.5KG Pendlay Row (pause at full contraction) 6sets x 4 reps 30KG Upright Row 1set x 10 26.5KG Chin Up (not paused) 1set x 10 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps QUOTE 9th cycle Heavy Lower Day Squat 3sets x 6 reps 74KG Deadlift 2sets x 6 reps 94KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 65.5KG Pendlay Row 3sets x 6 reps 41.5KG Upright Row 1setx 6reps 35.5KG Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Pause Squat 6sets x 4 reps 62KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 77KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 59KG Pendlay Row (pause at full contraction) 6sets x 4 reps 32KG Upright Row 1set x 10 29KG Chin Up (not paused) 1set x 10 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps This post has been edited by low yat 82: Mar 2 2015, 12:20 AM |
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Feb 25 2015, 02:27 AM
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you should probably stop jerkng the bar during deads.
i will keep an eye on your progress using this routine |
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Feb 26 2015, 12:50 AM
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#86
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QUOTE(NGV22 @ Feb 25 2015, 02:27 AM) you should probably stop jerkng the bar during deads. ya. i noticed dat too.. i accidentally develop it when doin paused deadlift. lol...n also it seems d upper body is not tight enough.i will keep an eye on your progress using this routine tryin to fix too low hips , n also neck is like wanna break.. lol.. i might jump to candito linear strength-hyperthrophy since i jus hit my 2015 resolution , dat is all major lift at least same wit bodyweight. my benching has gone to 65.5kg. This post has been edited by low yat 82: Feb 26 2015, 12:52 AM |
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Feb 26 2015, 12:52 AM
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QUOTE(low yat 82 @ Feb 26 2015, 12:50 AM) ya. i noticed dat too.. i accidentally develop it when doin paused deadlift. lol...n also it seems d upper body is not tight enough. If you can, try to keep neutral spine position on your neck. That neck position is very bad.tryin to fix too low hips , n also neck is like wanna break.. |
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Feb 26 2015, 12:58 AM
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9th cycle for heavy day. at last benching at BW!!
really took alot energy on lower day heavy..doesnt expect like dat since i already took 2 days high carb.. heavy upper day feels so easy. time to consider wrist wrap n also low bar squat.. |
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Feb 26 2015, 12:59 AM
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QUOTE(alien9 @ Feb 26 2015, 12:52 AM) If you can, try to keep neutral spine position on your neck. That neck position is very bad. thanks for d heads up. i notice dat too. tryin to fix it 1 by 1 |
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Feb 28 2015, 01:35 PM
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#90
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yesterday afternoon tried perfecting some deadlift form n playing around wit technique. wanted to switch back to conventional deadlift, but it feels very stressing out d lower back. but if sumo, had abit of mobility issue...
tried as well fixing broken neck syndrome... but when its getting heavy, cannot fix much also.... » Click to show Spoiler - click again to hide... « |
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Feb 28 2015, 03:37 PM
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of course u are feeling it in low back, ur lower back is verry rounded during conventional deads
deadlift is all about hip hinge. u should feel it in the hams and glutes, maybe some quads during the first half of movement. there is not supposed to feel in lower back, if u have, u are doing smtg wrong i recon u to lower the weight and practice form again. deadlift indeed takes very long time to master form. i suggest doing romanian deadlift so u undertand the concept of hip hinge |
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Feb 28 2015, 04:19 PM
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#92
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QUOTE(NGV22 @ Feb 28 2015, 03:37 PM) of course u are feeling it in low back, ur lower back is verry rounded during conventional deads u r right. didnt do correctly. i guess coz not much practice on conventional deads. stopped since i started to use sumos. for beginnin think its good idea to slot in romanian / conventional as optional excersize 1st.deadlift is all about hip hinge. u should feel it in the hams and glutes, maybe some quads during the first half of movement. there is not supposed to feel in lower back, if u have, u are doing smtg wrong i recon u to lower the weight and practice form again. deadlift indeed takes very long time to master form. i suggest doing romanian deadlift so u undertand the concept of hip hinge |
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Mar 2 2015, 12:21 AM
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#93
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10th cycle on d way... will start minor cut as well. gonna cut 3-4days every week for roughly 200 per day for now.
gonna start back weight measure n BF (using caliper for this time). for beginning gonna target reduction of 1% BF QUOTE 10th cycle This post has been edited by low yat 82: Mar 8 2015, 08:04 PMHeavy Lower Day Squat 3sets x 6 reps 76KG Deadlift 2sets x 6 reps 96.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 68.5KG Pendlay Row 3sets x 6 reps 44KG Upright Row 1setx 6reps 37G Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Lower Day Pause Squat 6sets x 4 reps 65.5KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 79KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 61.5KG Pendlay Row (pause at full contraction) 6sets x 4 reps 34.5KG Chin Up (not paused) 1set x 10 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps |
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Mar 4 2015, 12:14 PM
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updates on my 10th cycle.
didnt hav any prob hitting number for squat n bench, but i hav failed 1st time for my deadlift at 96.5kg.  therefore, gonna reduce my deadlift for 11th cycle to 90kg....n also i jus started bc calculating weight n BF. this time i use caliper n cikai weight scale. from d caliper, it seems m having 18% BF. using calculator from scoobyworkshop website. bcause of lower BF %, thus m had to change my 2015 resolution as well to reduce BF to 15% instead of 17%. m now havin slight pain on my left shoulder... darn.. |
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Mar 5 2015, 02:25 AM
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QUOTE(low yat 82 @ Mar 2 2015, 12:21 AM) 10th cycle on d way... will start minor cut as well. gonna cut 3-4days every week for roughly 200 per day for now. i doubt that gonna do much for you. i would say if ur bf are less than 20% keep bulking, if u are above 20% keep cutting. i would say mini cuts are for bodybuilders who are competing for an event etc. the strongest reason why i object this is you are running a linear progression strength routine, and that cut gonna hinder your progress. i have no experience in cutting, this is just my input QUOTE(low yat 82 @ Mar 4 2015, 12:14 PM) updates on my 10th cycle. check it up with sports physio or chiro, stop any exercises that induce the pain.m now havin slight pain on my left shoulder... darn.. |
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Mar 5 2015, 08:20 AM
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QUOTE(NGV22 @ Mar 5 2015, 02:25 AM) i doubt that gonna do much for you. i would say if ur bf are less than 20% keep bulking, if u are above 20% keep cutting. i would say mini cuts are for bodybuilders who are competing for an event etc. the strongest reason why i object this is you are running a linear progression strength routine, and that cut gonna hinder your progress. i have no experience in cutting, this is just my input imho, mini cuts doesnt really meant for bodybuilders. its jus a cutting wit vry short period of time. in this cutting, m tryin out nett tdee on d day b4 heavy day & on heavy day. n will b cutting on d other days. in other words, m cutting 4days in every week.check it up with sports physio or chiro, stop any exercises that induce the pain. d vry minor pain came after i do heavy bench press. will see how it goes in 1 weeks time |
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Mar 8 2015, 08:12 PM
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if all goes well, 11th cycle on tomolo
-shoulder pain is still there but much better. see how it goes on tomolo, but for now i included it in this cycle. -may include optional exercise targeting abbductors n reduce workout for DL variations during lower day - gonna start reduce cal intake to 400cal... durin no workout day n control day QUOTE Heavy Lower Day Squat 3sets x 6 reps 78.5KG Deadlift 2sets x 6 reps 90KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps Pendlay Row 3sets x 6 reps Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Lower Day Pause Squat 6sets x 4 reps 68KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 81.5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 64KG Pendlay Row (pause at full contraction) 6sets x 4 reps 37KG Upright Row 1set x 10 32.5KG Chin Up (not paused) 1set x 10 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps This post has been edited by low yat 82: Mar 11 2015, 02:07 PM |
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Mar 16 2015, 02:08 PM
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12th cycle on d way.
- shoulder pain is still there but i didnt stop there. still taking weight but not gonna add more weight though for heavy bench day- crap, i failed for 1st time during squat at 78.5kg. cant finish up on d last reps. all bcoz of some technical error where i ATG and wasted a vry good amount of energy.  - cal intake will reduce 400/day as per last week. QUOTE 12th cycle Heavy Lower Day Squat 3sets x 6 reps 71.5KG Deadlift 2sets x 6 reps 94KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 68.5KG Pendlay Row 3sets x 6 reps 49.5KG Upright Row 1setx 6reps 39.5KG Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Lower Day Pause Squat 6sets x 4 reps 71KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 84KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 63KG Pendlay Row (pause at full contraction) 6sets x 4 reps 41.5KG Chin Up (not paused) 1set x 10 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps This post has been edited by low yat 82: Mar 22 2015, 07:24 AM |
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Mar 16 2015, 11:58 PM
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what are the optional exercise u gonna include? and 6 sets of pendlay row i bet u hate it lol
u should really becareful with ur shoulder man. it is not pleasant to have injured shoulder and aint doing upper body workouts for months. |
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Mar 17 2015, 02:55 PM
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QUOTE(NGV22 @ Mar 16 2015, 11:58 PM) what are the optional exercise u gonna include? and 6 sets of pendlay row i bet u hate it lol Optional really depends on my mood. Usually ill do light isolation works. u should really becareful with ur shoulder man. it is not pleasant to have injured shoulder and aint doing upper body workouts for months. Lol, pendlay row still ok coz d weight r still vry light. Huhu. I do noe my shoulder prob, but cant change old habit. not gonna increase weight but dont understand how i strain myself... mayb shocked coz weight increase too fas.. |
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