[ElJefe]

'sup champs!

So i've been away for almost a year. Getting my vision for winning at life straight, yada yada.

In any case, I'm doing the Candito 6 week program. I chose it because I need a program that is mentally easy, but includes the heavy lifts. My overall energy levels have been pretty pathetic as of late, so I need to launch an offensive I know will be a self-reinforcing success.

I'm about 210lbs at 5'10''. Benched 360lbs, squatted 420 and deadlifted 450 a year ago, but got a bad injury so my immediate goal is to just recover towards that level, but with better technique and more generous focus on mobility (especially ankle/hip/lumbar and shoulder) + stability.

Things are off to a reasonable start. Just finished the first week, and managed to bp 230 for 13 reps. After leg days I hit the prowler or do Tabata sprints (only four rounds to begin with). Objective is to complete cycle more or less on schedule with the added HIIT.

I will continue to add updates to this thread. Feel free to ask questions.

[lex the impaler]

(10-12-2015 02:47 PM)ElJefe Wrote:  

'sup champs!

So i've been away for almost a year. Getting my vision for winning at life straight, yada yada.

In any case, I'm doing the Candito 6 week program. I chose it because I need a program that is mentally easy, but includes the heavy lifts. My overall energy levels have been pretty pathetic as of late, so I need to launch an offensive I know will be a self-reinforcing success.

I'm about 210lbs at 5'10''. Benched 360lbs, squatted 420 and deadlifted 450 a year ago, but got a bad injury so my immediate goal is to just recover towards that level, but with better technique and more generous focus on mobility (especially ankle/hip/lumbar and shoulder) + stability.

Things are off to a reasonable start. Just finished the first week, and managed to bp 230 for 13 reps. After leg days I hit the prowler or do Tabata sprints (only four rounds to begin with). Objective is to complete cycle more or less on schedule with the added HIIT.

I will continue to add updates to this thread. Feel free to ask questions.

Looks like a great program. I'm currrently doing Wendler's 5/3/1 and seeing some gains. I'd like a program that is similar, but with a little bit more structured volume built into it. Let us know how this works out.

[ElJefe]

(10-13-2015 10:25 PM)lex the impaler Wrote:  

(10-12-2015 02:47 PM)ElJefe Wrote:  

'sup champs!

So i've been away for almost a year. Getting my vision for winning at life straight, yada yada.

In any case, I'm doing the Candito 6 week program. I chose it because I need a program that is mentally easy, but includes the heavy lifts. My overall energy levels have been pretty pathetic as of late, so I need to launch an offensive I know will be a self-reinforcing success.

I'm about 210lbs at 5'10''. Benched 360lbs, squatted 420 and deadlifted 450 a year ago, but got a bad injury so my immediate goal is to just recover towards that level, but with better technique and more generous focus on mobility (especially ankle/hip/lumbar and shoulder) + stability.

Things are off to a reasonable start. Just finished the first week, and managed to bp 230 for 13 reps. After leg days I hit the prowler or do Tabata sprints (only four rounds to begin with). Objective is to complete cycle more or less on schedule with the added HIIT.

I will continue to add updates to this thread. Feel free to ask questions.

Looks like a great program. I'm currrently doing Wendler's 5/3/1 and seeing some gains. I'd like a program that is similar, but with a little bit more structured volume built into it. Let us know how this works out.

Thanks. Forgot about 5/3/1. Should check it out.

Just started week 2 today and squatted 10x275 no problem, but I have some buttwink issues, which I think are do to tight hamstrings and/or glutes. Bought a lacross ball so will hit that shit soon.

[ElJefe]

Tried to do a fasted training today. That sucked a hairy nut. Put up 8 reps of squats at 285.

I've also gone over to IF. Had great success with it 9 months ago, so I'm going to do it again towards Xmas, aim to shed 1.5lbs a week. Have also set up excel spread sheets to allow for easier calorie counting.

Found a neat method to measure body fat with cheap skinfold calipers. I came out at 16.6% which sounds quite close to the mark. Read more here:

http://www.topendsports.com/testing/dens...ollock.htm

I use the 3-point measure with girth measurements. The figure seems pretty close to the mark.

[ElJefe]

Ok I'm well into week 3.

The program is 6 weeks total, of which the first two are for hypertrophy, or muscular conditioning. Since i'm returning to powerlifting after a summer of dallying around, I deliberately underestimated my lifts and that's paying off right now. Each visit to the gym is a success, but no empty success, since I make sure to do extra reps on the last set if there's still gas in the tank.

Last year (around xmas) I benched 360lbs, but my technique broke and I even though I got the weight up, I did some damage to my right shoulder that lasted the better part of 4 months, preventing me from anything except decline bench. I want to avoid that again. How?

Lateral raises. Many people do lateral raises and turn it into a shrug. As soon as the arm begins to reach parallel with the ground, they turn the raise into a shrug. This is incorrect form and you'll be cheating yourself of the lift's desirable effects. By keep shoulders and traps down and tight, making sure only to rotate the shoulder up WITHOUT shrugging, the lateral part of the deltoid is isolated. I can barely do this with 15lbs DBs.

Long-term effects remain to be seen, but I hope this well help me achieve greater stability.

[dog24]

(10-24-2015 12:00 PM)ElJefe Wrote:  

Last year (around xmas) I benched 360lbs, but my technique broke and I even though I got the weight up, I did some damage to my right shoulder that lasted the better part of 4 months, preventing me from anything except decline bench. I want to avoid that again. How?

Lateral raises.

What does lateral raises got to do with benching? Specially since you are talking about a movement that will solely bring hypertrophy, not strength neither stability.

Why not do specificity training for bench, i.e. board presses or pin press depending on where you are weaker, i would even say that rotator cuff exercises that are specific to gaining stability (static holds with a rubber band) will be far more benefitial than lateral raises.

[ElJefe]

I completely agree, but I noticed, when doing LRs correctly, they hit the exact spot I got injured last year. It was uncanny, because the doc was unable to pinpoint the injury. LRs hit that exact spot, when done correctly. Maybe you have a theory?

I will add the other stuff into the mix, as well. No harm trying. Have never done variations on bench save bench alone.

[redbeard]

I've always had issues using too much trap with lateral raises.

Lately I've been doing OHP, then overhead carries, then lateral raises, and I have not been using my traps.

Could be that the traps are tired, or that my shoulders are tired so I use less weight on LR. I'm not sure. I'll investigate more.