Escape from Wichita Falls

[SnakePlissken]

Press w/ Belt
10@95
8@108
6@117
4@125
12@108, RPE9

BoRs
3x10@145

WG Bench
3x10@145

[SnakePlissken]

2/14
Squat w/ Belt
10@245
8@280
6@300
4@320
2@340
7@300, RPE8

CG Bench
4x10@165
Ran out of time, finished the next day

2/15
Snatch Grip Deads
4x8@245

[SnakePlissken]

1ct Bench
10@158
8@180
6@195
4@210
2@225
9@195, RPE9

HB Squat
4x8@205, 215, 235, 245

BW Chins
6 Minute Density
8/6/5/4/4/3/3/3/2/3/2/2
45 Reps

[SnakePlissken]

Press w/ belt
10@95
8@108
6@117
4@125
2@133
9@117, RPE8.5

BoRs
4x8@150

WG Bench
4x8@150

[SnakePlissken]

Squat w/ belt
10@245
8@280
6@300
4@320
2@340
1@360, RPE8

CG Bench
5x10@165

Didn't do SG Deads. Feeling beat down. Didn't even do my AMRAP squats. Next week is a deload so I'm striving to survive this week.

[SnakePlissken]

2/23
1ct Bench
10@158
8@180
6@195
4@210
2@225
1@240
6@210, RPE8.5

HB Squat
1x6@215 (legs still fried from last 5 weeks of no true deloads, probably squatted high from the lack of being able to squat really)

2/27
Squat w/ Belt
5@335, RPE8.5
6@315, RPE8
4@315, RPE8
5@315, RPE8 (longer rest)
Still felt bad, but not as bad as last week

Deadlift w/ Belt
6@365, RPE8 (fatigue)

2/28
1ct Bench
10@135
10@180, RPE8
7@200, RPE9
5@205, RPE9

[SnakePlissken]

Squat w/ Belt
8@265
6@285
4@305

1ct Bench
8@165
6@180
4@200

Deadlift w/ Belt
10@275
6@315
4@335

Easy day, will be out of town this weekend so it's a good cap to a deload week

[SnakePlissken]

Doing Candito's 6 week program because I never have before, need to peak (haven't done one since last summer and this looks like a decent one), have long weekend plans in 7 weeks, and it just looks fun.

Week 1, Day 1
Squat w/ Belt
4x6@300
Max RPE8

Deadlift w/ Belt
2x6@350
Max RPE7.5

Standing Calf Raises
3x20, 20, 18 @135

On paper this program looked pretty easy for week 1, but honestly this workout made me forget how much intensity was prioritized 10 years ago. These numbers are actually based off 90% 1RM numbers from last summer as a good estimate so they're not even "that" high.

[SnakePlissken]

Week 1, Day 2 Candito 6 Week Program

1ct Bench
10@125
10@165
8@185
6@190, RPE7.5

BoRs
10@105
10@125
8@145
6@165

OHP
12@80
12@90
10@95
8@100
SS

BW Pullups on Fatbar
7, 6, 6, 7

Didn't expect this to be that hard either on paper, but maybe it's because I essentially deloaded for 2 straight weeks.

[SnakePlissken]

Week 1, Day 3 Candito 6 Week

1ct Bench
10@125
10@165
8@185
6@190

BoRs
10@105
10@125
8@145
6@165

OHP
12@80
12@90
10@95
8@100
SS
BW Pullups on Fatbar
5/5/6/6/5/6/5
Total Reps = 38

Feeling really good today. Upped the BW Pullups volume from last session. Looking forward to the next.

[SnakePlissken]

Week 1, Day 4 Candito 6 Week

Squat w/ Belt
4x8@265
Max RPE8

Deadlift w/ Belt
2x8@305
Max RPE9 (2nd set felt awful)

Seated BB Calf Raises
3x20@135, 145, 145

Finally got seated calf raises setup. I've felt my calves pull like they're straining when I'm trying to come out of the hole on heavy squats before so I'm hoping the seated position will help me out. Will keep doing standings on first lower day, seateds on 2nd lower days.

[SnakePlissken]

Week 1, Day 5 Candito 6 Week

1ct Bench
10@195, RPE9.5

BoRs
10@110
10@130
8@150
6@170
/SS/
Banded Chest Flies off power rack w/ Black Bands
4x15

OHP
12@82
12@92
10@98
8@103
/SS/
BW Pullups on Fatbar
5, 5, 5, 5, 5, 6, 6
Total Reps = 37

Solid end to the first week. I've never actually supersetted pressing-to-pulling motions like this before but I didn't find any detriment to my lifts, they might've felt slightly better even. Something I'm taking with me into future programming. Also makes a session that would usually be about an hour cram into ~45 minutes which is really nice.

[SnakePlissken]

3/14 Week 2, Day 1 Candito 6 Week
Didn't get a chance to enter this log yesterday

Squat w/ Belt
10RM @300
5x3@305, EMOMs

SLDLs
3x8@255, 265, 275

Standing Calf Raises
3x20, 20, 16 @145

I read that week 2 was notoriously hard from comments on the internet probably because of the EMOMs, but it really wasn't that hard. Thursday has a 10x3 EMOMs at a slightly lighter weight so maybe that's the big kahuna. Either way, this session was good.

[SnakePlissken]

Week 2, Day 2 Candito 6 Week

1ct Bench
10@180
8@190
8@200, RPE10

BoRs
10@130
8@155
6@175
/SS/
Banded Flies w/ Black Band
4x18, 15, 15, 18

OHP
10@100
8@105
6@110
/SS/
BW Pullups on Fat Bar
6x5 + 1x7 at the end, 37 total reps

Back feels it from yesterday, but nothing I can't manage

[SnakePlissken]

Week 2, Day 3 Candito 6 Week

Squat w/ Belt
10x305 @RPE10
10x3 @295 with 60 seconds rest between sets
Video of the 10x305 and this wasn't as bad as I expected. Fatigue really only got to me around the last 2 sets of the triples and I know I could've done a few more. I think most of the internet complainers are the type that think 30 bench reps in a week is high volume.

SLDLs
3x8 @265/275/285

Seated Calf Raises
3x20 @150

Warning: douchebag in the video below

[SnakePlissken]

Week 2, Day 4 Candito 6 Week

1ct Bench
10x180, RPE8
8x190, RPE8
7x200, RPE9

BoRs
10x130
8x155
8x165
/SS/
Chest Flies w/ Black Band
4x20/18/18/20

OHP
10x100
8x108
6x115
/SS/
BW Pullups on Fatbar
5/6/6/6/6/7
Total Reps = 36

The last set of 1ct Bench was supposed to be between 6-8 reps, I knew I had hit 8 earlier in the week, but just wasn't feelin it as well. Guessing it's the program building fatigue leading into the week with rapid volume drop.

[SnakePlissken]

Week 2, Day 5 Candito 6 Week

1ct Bench
10x190 @RPE9

BoRs
10x135
8x160
8x170
/SS/
Flies w/ black band
4x20

OHP
10x100
8x110
6x120
/SS/
BW Pullups on farbar
6x6

[SnakePlissken]

Week 3, Day 1 Candito 6 Week

Squat w/ Belt
3x6 @325
Highest RPE9

Deadlift w/ Belt
2x6 @380
Highest RPE9

[SnakePlissken]

Week 3, Day 2 Candito 6 Week

1ct Bench
1x6 @210, RPE7
2x4 @210

BoRs
3x6 @160/170/180

OHP
3x6 @115/120/125
/SS/
Pullups
4x7

[SnakePlissken]

Week 3, Day 3 Candito 6 Week
I've been sick the last few days and had a low fever yesterday so I feel a little out of it, still did the prescribed work today because it was literally 2 work sets.

Squat w/ Belt
5x330 @RPE8

SLDL
8x295 @RPE8