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Alright, I just finished the first cycle of the Candito 6 week strength program and now it's time to assess and plan for my next training cycle.
So first the numbers...
Training max before
Squat - 330 (est. from 285x5 that was barely to parallel, used 300 as my training max for the program in order to focus on better depth)
Deadlift - 420 (est. from 385x3)
Bench - 295 (actual 1rm)
New Training maxes
Squat - 370 (est. from 335x3, got much better depth but I am still using 350 as my training max to continue focus on form)
Deadlift - 455 (est. from 415x3)
Bench - 305 (est. from 255x6, big caveat, I don't think I can do 305, I failed to get 290x2 during the peak week)
Pretty happy with the Squat and Deadlift gains, the weights went up and form did not degrade at all, actually it got better. Still all beltless for squats and deadlifts, I am going to practice with the belt some this next cycle but will most likely continue beltless on heavy work sets for the time being (I still feel tight and stable w/o belt).
Bench was disappointing, although it is possible I just had a bad day during peak week since I hit the needed reps every workout along the way. It could have something to do with my balky right shoulder, which was getting progressively worse with the increased bench press volume. I had a hard time staying tight with heavy weight touch and go.
Conclusions
Goals for next training cycle
So first the numbers...
Training max before
Squat - 330 (est. from 285x5 that was barely to parallel, used 300 as my training max for the program in order to focus on better depth)
Deadlift - 420 (est. from 385x3)
Bench - 295 (actual 1rm)
New Training maxes
Squat - 370 (est. from 335x3, got much better depth but I am still using 350 as my training max to continue focus on form)
Deadlift - 455 (est. from 415x3)
Bench - 305 (est. from 255x6, big caveat, I don't think I can do 305, I failed to get 290x2 during the peak week)
Pretty happy with the Squat and Deadlift gains, the weights went up and form did not degrade at all, actually it got better. Still all beltless for squats and deadlifts, I am going to practice with the belt some this next cycle but will most likely continue beltless on heavy work sets for the time being (I still feel tight and stable w/o belt).
Bench was disappointing, although it is possible I just had a bad day during peak week since I hit the needed reps every workout along the way. It could have something to do with my balky right shoulder, which was getting progressively worse with the increased bench press volume. I had a hard time staying tight with heavy weight touch and go.
Conclusions
- Squat and Deadlift progressing well, will do another cycle with the Candito 6 week program
- Lower body feeling good, so no deload
- Right shoulder and upper back beat up, so taking a upper body deload week
- Will be doing my own programming for the upper body
- The focus of said programming will be Overhead Press and paused bench will be an assistance lift
- The goal being to keep up the pressing volume with less stress on the shoulder (OHP doesn't bother it)
Goals for next training cycle
- Squat - 370x3
- Deadlift - 440x3
- SOHP - 205x1
- Push Press - 245x1
- Improve shoulder gridle health and ROM
- Hook grip DL 405
- Not lose strength on the Bench Press