Escape from Wichita Falls

[SnakePlissken]

Week 3, Day 4 Candito 6 Week
2nd day after fever is gone and feeling way better now.

1ct Bench
2x6@215
1x5@215

BoRs
3x6@160/170/180

OHP
3x6@115/120/125
/SS/
BW Pullups from Fatbar
5x7

[SnakePlissken]

Week 4, Day 1 Candito 6 Week

Squat w/ belt
3x3@335/340/345
Highest RPE8

SLDLs
2x6@305

Standing Calf Raises
3x18@175

[SnakePlissken]

Just came off one of the worst illnesses of my life. On antibiotics, couldn't eat hard food for about a day so I'm feeling week, but it's nice weather so I'm doing a taster session.

2ct Squats
5x135
5x185
10x225

2ct Bench
10x95
10x135
10x165

[SnakePlissken]

Reloading Day
I'm skipping the rest of the Candito program. I was having fun with it, but I've missed a big chunk of it and my work capacity/top end suffered a lot getting that sinus infection. I wanted to do Jacked and Tan 2.0 and I think I'm going to throw some things together to figure out what I'm going to do. Going to be gone for a 3 day weekend at the end of the month so that will probably dictate the start point.

Squat w/ belt
Top 10@255
2x6@255

2" Deficit DL
10x225
8x265
8x245

Good Girls w/ Black Band
2x15
/SS/
Bad Girls w/ Black Band
2x15

Straight Arm Pulldowns w/ Black Band
2x15
/SS/
BB Curls
2x15@60

[SnakePlissken]

Reloading Day 2
1ct Bench
1x10@ 175, RPE7.5
2x6 @175

CG Bench
3x10 @125
/SS/
Lateral Delt Raises w/ Red Band
2x15

Incline Bench
2x15/12 @95
/SS/
Band Pullaparts w/ Red Band
2x20

Chest Flies w/ Black Band
2x20

[SnakePlissken]

Reloading
Deadlift w/ Belt
10@275, RPE6
2x6@275

Press w/ Belt
10@95, RPE6
2x6@95

HB Squat
2x10@205

Feet Up Bench
2x10@135

Pretty light reloading, my last one. At this point there's no real point in finishing the 6 weeks of Candito's program, but I enjoyed the first half I got to do and gave me some ideas for Density training with my main movements I may use in the future, but I'm already coming up on my timeline for doing a hybrid program between Bromley's 2/3 method and Cody Lefever's Jacked and Tan 2.0 that I plan to start probably on Monday.

[SnakePlissken]

Candito 6 Week got hit by lots of hiccups when I only had a few weeks left. No reason to try rebuilding back up just to do a short peak so I'm going back to comfort food type lifting. After watching the Bromley interview with Cody Lefever I got looking into Jacked and Tan 2.0 which is basically a straight linear periodization using a method very similar to Bromley's base building techniques and 2/3 method so I decided to hybridize the two into my own program. Props to both because I know this kind of programming works flawlessly unless you get real sick in the middle of it. Here goes first day...

10s Wave Week 1, Day 1
Squat w/ Belt
10@255, RPE6
3x6@255

RDLs
3x10@205, RPE5-7
/SS/
Leg Extensions w/ Purple Band
2x20, 1x30
May use green bands for these next week or just do 3x30 instead

Standing Calf Raises
3x20@155
/SS/
Bad Girls w/ Black Band
3x20

Bicep Curls
3x15@60

[SnakePlissken]

Been a few weeks since recording all of this, but I'll just pickup where I left off

Squat w/ Belt
10@285, RPE 9
3x6@285

RDLs
5x10@215
/SS/
Leg Extensions w/ Purple Band
3x30

Standing Calf Raises
3x20@160
/SS/
Bad Girls w/ Black Band
3x30

[Renascent]

Bad Girls w/ Black Band
3x30

What's your setup for these? Seated clamshells or is the band anchored around a post or something?

[SnakePlissken]

Bad Girls w/ Black Band
3x30

What's your setup for these? Seated clamshells or is the band anchored around a post or something?

I sit on my bench and take a band, throw my right leg inside the band, then go over the left leg and back under, then put the right foot through the loop. It makes the bands have 2 parts that are parallel and 2 that cross like an X. Then bring all the bands up right around my knees.

I guess they're how you do seated clamshells with a long band.

[SnakePlissken]

From Yesterday:
1ct Bench
10@190, RPE9
3x6@190

WG Bench
5x10@150
/SS/
BoRs
5x10@150

Push Pres
3x15@78
/SS/
BW Pullups
6x6

Lat. Delt Raises w/ Red Band
3x20

EZ Bar Curls
2x15@65

[SnakePlissken]

From 5/9
Fell off the wagon for a bit and took a break from lifting after quitting coffee and feeling awful the last several days.
Squat w/ Belt
295x8@9
265x10@9
225x10@7

1ct Bench
195x7@9
170x9@8
145x13@8

BoRs
155x10@7
140x12@7
135x15

[SnakePlissken]

Push Press
120x9@10
100x12@9
80x15@9

Deadlift w/ Belt
350x7@8
315x9@8
265x9@8

[SnakePlissken]

5/16
Squat w/ Belt
3x10 @185/225/255

RDLs
3x10 @135/185/205

Leg Extensions w/ Purple Band
3x20 @85

Standing Calf Raises
3x20 @135

5/18
TnG Bench
3x10 @135/155/175

Push Press
2x10@ 95/100

BW Pullups
3x6

BW Dips
2x20

Face Pulls w/ Red Band
3x20

Curls w/ Black Band
2x10

[SnakePlissken]

Deadlift w/ belt
10@275
8@295
10@295, RPE 8

HB Squat
3x10@135, 160, 185

Hamstring curls w/ black bands
2x20
/SS/
Bad Girls w/ black band
2x20

[SnakePlissken]

Press w/ belt
3x10 @85/90/95

Wide Grip Bench
2x10 @135
/SS/
BoRs
3x10 @95/115/135

Feet Up Bench
2x10 @135
/SS/
Lat Delt Raises w/ red band
2x15

[SnakePlissken]

5/23
Squat w/ Belt
3x10 @240

RDLs
3x10 @205

Leg Extensions w/ Purple Band (choker)
3x25
/SS/
Standing Calf Raises
3x20 @135

[SnakePlissken]

TnG Bench
3x10 @155

Push Press
2x10 @95
/SS/
BW Pullups
3x6

Dips
2x10 @25
/SS/
Face Pulls w/ red band
3x18

Curls
3x12 @65

[SnakePlissken]

Deadlift w/ belt
3x10 @255

Hi Bar Squat
3x10 @185

Leg Curls w/ black band (choker)
3x25
/SS/
Bad Girls w/ black band (basket)
3x20

[SnakePlissken]

Press w/ belt
3x10 @95

WG Bench
2x10 @135
/SS/
BoRs
3x10 @115/120/125

Feet Up Bench
2x10 @135
/SS/
Lat Delt Raises w/ red band
3x15

Chest Flies w/ red band (basket)
3x20