Champlaos workout journal
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 Apr 3 2017, 02:43 PM, updated 9y ago
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#1
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Junior Member
312 posts Joined: Mar 2013 
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Starting Day 1 of Cycle 2 of Candito 6 weeks strength programme today.
Current 1RM: Squat 140kg Bench 95kg Deadlift 155kg Squat is my favourite workout and also my strongest. My bench and deadlift is weak af. Workout history: started with bro split and then moved on to SL 5x5 for 6 months and 5/3/1 for one year. And now trying out Candito's. |
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Apr 4 2017, 07:56 AM
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#2
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Junior Member
312 posts Joined: Mar 2013
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Cycle 2 Week 1 Day 1 - 3rd April 2017
Squat: Warm up 112.5kg x 6 reps 112.5kg x 6 reps 112.5kg x 6 reps 112.5kg x 6 reps Felt quite easy. Deadlift: Warm up 125kg x 6 reps 125kg x 6 reps Optional exercise: Smith machine calf raises 80kg x 20 reps 80kg x 20 reps 80kg x 20 reps 80kg x 20 reps This post has been edited by champlaos11: Apr 4 2017, 07:57 AM |
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Apr 5 2017, 08:50 AM
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#3
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Junior Member
312 posts Joined: Mar 2013
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Cycle 2 Week 1 Day 2 - 4th April 2017
Bench Press: Warm up 47.5kg x 10 reps 65kg x 10 reps 72.5kg x 8 reps 75kg x 6 reps Barbell Row: Warm up 50kg x 10 reps 50kg x 10 reps 52.5kg x 8 reps 55kg x 6 reps Seated Dumbell OHP: Warm up 30kg x 12 reps 30kg x 12 reps 40kg x 10 reps 50kg x 8 reps Lat Pulldown: Warm up 80kg x 12 reps 80kg x 12 reps 90kg x 10 reps 100kg x 8 reps This post has been edited by champlaos11: Apr 5 2017, 08:51 AM |
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Apr 7 2017, 09:05 AM
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#4
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Junior Member
312 posts Joined: Mar 2013
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Cycle 2 Week 1 Day 3 - 6th April 2017
Bench Press: Warm up 47.5kg x 10 reps 65kg x 10 reps 72.5kg x 8 reps 75kg x 6 reps Barbell Row: Warm up 50kg x 10 reps 50kg x 10 reps 52.5kg x 8 reps 55kg x 6 reps Seated Dumbell OHP: Warm up 30kg x 12 reps 30kg x 12 reps 40kg x 10 reps 50kg x 8 reps Lat Pulldown: Warm up 80kg x 12 reps 80kg x 12 reps 90kg x 10 reps 100kg x 8 reps |
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Apr 10 2017, 09:34 AM
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#5
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Junior Member
312 posts Joined: Mar 2013
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Cycle 2 Week 1 Day 4 - 7th April 2017
Squat: Warm up 100kg x 8 reps 100kg x 8 reps 100kg x 8 reps 100kg x 8 reps Deadlift: Warm up 110kg x 8 reps 110kg x 8 reps Optional exercise: Smith machine calf raises 80kg x 20 reps 80kg x 20 reps 80kg x 20 reps 80kg x 20 reps This post has been edited by champlaos11: Apr 10 2017, 09:34 AM |
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Apr 10 2017, 09:35 AM
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#6
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Junior Member
312 posts Joined: Mar 2013
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Cycle 2 Week 1 Day 5 - 8th April 2017
Bench Press: Warm up 75kg x maximum rep Barbell Row: Warm up 50kg x 10 reps 50kg x 10 reps 52.5kg x 8 reps 55kg x 6 reps Seated Dumbell OHP: Warm up 30kg x 12 reps 30kg x 12 reps 40kg x 10 reps 50kg x 8 reps Lat Pulldown: Warm up 80kg x 12 reps 80kg x 12 reps 90kg x 10 reps 100kg x 8 reps |
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Apr 11 2017, 09:36 AM
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#7
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Junior Member
312 posts Joined: Mar 2013
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Cycle 2 Week 2 Day 1 - 10th April 2017
Squat: Warm up 112.5kg x max rep 10 Achieved 10 reps. Extra Volume Squat with 60 seconds rest in between sets: 115kg x 3 reps 115kg x 3 reps 115kg x 3 reps 115kg x 3 reps 115kg x 3 reps Sumo Deadlift: Warm up 90kg x 8 reps 90kg x 8 reps Optional exercise: Smith machine calf raises 80kg x 20 reps 80kg x 20 reps 80kg x 20 reps 80kg x 20 reps |
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Apr 12 2017, 08:32 AM
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#8
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Junior Member
312 posts Joined: Mar 2013
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Cycle 2 Week 2 Day 2 - 11th April 2017
Bench Press: Warm up 70kg x 10 reps 72.5kg x 8 reps 77.5kg x 6 reps Barbell Row: Warm up 50kg x 10 reps 52.5kg x 8 reps 52.5kg x 8 reps Seated Dumbell OHP: Warm up 40kg x 10 reps 50kg x 8 reps 52.5kg x 6 reps Lat Pulldown: Warm up 90kg x 10 reps 100kg x 8 reps 110kg x 6 reps |
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Apr 14 2017, 08:37 AM
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#9
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Junior Member
312 posts Joined: Mar 2013
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Cycle 2 Week 2 Day 3 - 13th April 2017
Squat: Warm up 115kg x max rep 10 Achieved 10 reps. Extra Volume Squat with 60 seconds rest in between sets: 110kg x 3 reps 110kg x 3 reps 110kg x 3 reps 110kg x 3 reps 110kg x 3 reps 110kg x 3 reps 110kg x 3 reps 110kg x 3 reps 110kg x 3 reps 110kg x 3 reps Sumo Deadlift: Warm up 90kg x 8 reps 90kg x 8 reps Optional exercise: Smith machine calf raises 80kg x 20 reps 80kg x 20 reps 80kg x 20 reps 80kg x 20 reps |
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Apr 15 2017, 09:06 AM
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Junior Member
312 posts Joined: Mar 2013
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Cycle 2 Week 2 Day 4 - 14th April 2017
Bench Press: Warm up 70kg x 10 reps 72.5kg x 8 reps 77.5kg x 6 reps Barbell Row: Warm up 50kg x 10 reps 52.5kg x 8 reps 52.5kg x 8 reps Seated Dumbell OHP: Warm up 40kg x 10 reps 50kg x 8 reps 52.5kg x 6 reps Lat Pulldown: Warm up 90kg x 10 reps 100kg x 8 reps 110kg x 6 reps |
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Apr 17 2017, 11:09 AM
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Junior Member
312 posts Joined: Mar 2013
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Cycle 2 Week 2 Day 5 - 16th April 2017
Bench Press: Warm up 72.5kg x AMRAP Barbell Row: Warm up 50kg x 10 reps 52.5kg x 8 reps 52.5kg x 8 reps Seated Dumbell OHP: Warm up 40kg x 10 reps 50kg x 8 reps 52.5kg x 6 reps Lat Pulldown: Warm up 90kg x 10 reps 100kg x 8 reps 110kg x 6 reps |
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Apr 18 2017, 10:40 AM
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Junior Member
312 posts Joined: Mar 2013
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Cycle 2 Week 3 Day 1 - 17th April 2017
Squat: Warm up 122.5kg x 6 reps 122.5kg x 6 reps 122.5kg x 6 reps Deadlift: Warm up 135kg x 6 reps 135kg x 6 reps Optional exercise: Smith machine calf raises 80kg x 20 reps 80kg x 20 reps 80kg x 20 reps 80kg x 20 reps |
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Apr 19 2017, 08:23 AM
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Junior Member
312 posts Joined: Mar 2013
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Cycle 2 Week 3 Day 2 - 18th April 2017
Bench Press: Warm up 80kg x 6 reps 80kg x 6 reps 80kg x 6 reps Barbell Row: Warm up 55kg x 6 reps 55kg x 6 reps 55kg x 6 reps Seated Dumbell OHP: Warm up 52.5kg x 6 reps 52.5kg x 6 reps 52.5kg x 6 reps Lat Pulldown: Warm up 110kg x 6 reps 110kg x 6 reps 110kg x 6 reps |
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