Author Topic: Anthony's Powerlifting Journal  (Read 1038 times)

Online ShawnJ

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Re: Anthony's Powerlifting Journal
« Reply #60 on: April 04, 2018, 08:48:25 AM »
Solid 4 reps at 320 Anthony, very strong set and grats on nailing max reps on week 5! Next cycle is gonna be good!
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Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #61 on: April 04, 2018, 02:22:37 PM »
Great looking workout last night Anthony.  Excellent job in getting the 4 reps on squats at 320.  Your form on squats and deads both look spot on to me...I'm jealous of it. :)  Hopefully the flu or cold passes you on by.  Good luck with bench day.

Thanks a lot Greg. Luckily enough I believe the onset of the cold passed.

I'm always looking to improve my form on all three lifts. I made the adjustment on deadlifts to pull like how Starting Strength teaches and feel my deadlift has benefited a lot from it.
Solid 4 reps at 320 Anthony, very strong set and grats on nailing max reps on week 5! Next cycle is gonna be good!

Thanks Shawn. I'm definitely looking forward to Cycle 4 already. Let's hope deadlifts go just as well when it comes to hitting 4 reps. I have 415lbs for that day and I'm looking to get 4 reps with it.

Online Dave

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Re: Anthony's Powerlifting Journal
« Reply #62 on: April 04, 2018, 03:21:06 PM »
Beauty! Great job man!
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Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #63 on: April 04, 2018, 06:46:48 PM »
Beauty! Great job man!

Thanks a lot Dave.

Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #64 on: April 06, 2018, 10:41:21 AM »
Apr 5, 2018 W4 D2
Bodyweight 179.4

Face pulls
35x25
35x25
35x25
35x25

Spoto Press
165x7
165x7
165x7
165x7 

Hammer grip pull ups *done in between bench sets
0x10
0x10
0x10
0x10
0x10

Jm press
65x10
65x10
65x10
65x10
65x10

Machine preacher curl
30x12
35x8
35x8
35x8

Summary: Solid training session last night. Spoto press felt solid for the most part. Only tough rep was the very last rep on the last set. Accessory work felt good and I had a nice pump going through out training which was cool.

Today is a rest day then a my last deadlift session on my 3rd cycle of Candito's strength program.
« Last Edit: April 06, 2018, 12:50:10 PM by Anthony21 »

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #65 on: April 06, 2018, 12:26:18 PM »
Good looking workout last night Anthony.  I like your selection of exercises there.  Definitely a good all around looking upper body pump stimulator.
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Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #66 on: April 06, 2018, 12:51:25 PM »
Good looking workout last night Anthony.  I like your selection of exercises there.  Definitely a good all around looking upper body pump stimulator.

Thanks a lot Greg. It's simple and to the point you know? The Spoto Press definitely gives me a good pump at the start of the training, then supersetted with pull ups had my bicep and biceps blown up.


Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #67 on: April 08, 2018, 03:20:19 PM »
Apr 7, 2018 Candito C3 W5 D3
Body weight 177

Warm up
Little bit of foam rolling

Belt squat
90x15
90x15
90x15

Reverse hyper
90x25
90x25

Deadlift
135x5
225x3
315x1
365x1
415x4 Top set rep pr at current bodyweight.

https://youtu.be/wVjgPR3_CEE

Belt squat
190x10
190x10
190x10
190x10

Reverse hyper
180x20
270x15
270x15

Summary: I felt tired as fuck going into this training session. I didn't get the best of sleep the prior night and was worried this was going to mess with my training. I had told myself I wanted 4 reps with 415 before heading into training.

Prior to training I had 1g of salt with my preworkout. The gram of salt came from reading and watching videos with Stan Efferding. He talks a lot about his vertical diet. While I'm not following his diet I did take some aspects from it and wanted to start incorporating them, one of them being taking 1g of Himalayan Pink Salt before training. The benefits I believe of electrolyte balance, pump and helps produce strength. I will say my deadlift felt strong so IDK if it's a coincidence but we'll see as time goes on.

My lower body still felt sore as shit from the previous squat session but felt good by the time I got done with my warm ups. My deadlift felt good as I worked my way through my warm up sets leading up to my top set of 415.

I was happy with how 415 went and was even more happy being able to get it for 4 reps given I felt like shit and tired heading in. The last rep I had to really earn as the bar slowed down on me but I kept with the rep. I was glad that I also kept my form and technique consistent for the most part, especially on that last rep that was a bit of a grind. It's also a PR at my current body weight which is 177lbs as of yesterday and I weighed in at 177.6 this morning. Odds are my calories will increase going into next week on my next weigh in.

All in all I'm glad I ended Cycle 3 of Candito's on a good and strong note. It definitely gives me momentum heading into the next cycle. My deadlift will be set at a training max of 450 for Cycle 4. I'm debating if I should take a deload week or not. I haven't really taken a deload in a long time but I'll play it by feel.

Today is a rest day and tomorrow I'll have my 3rd bench day of the week.

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #68 on: April 08, 2018, 10:09:38 PM »
Great looking workout Anthony.  Those deadlift reps look strong as hell.  That final rep looked tough but smooth.  Nice job! :)

That's interesting about the salt.  I listen to Stan some too (on Mark Bell's old PowerCasts and also the Rhino rants) and his info on diet is always interesting.  I'll be curious to see how the salt works out for you.  I've been adding more salt into my diet too based on some things I heard him say...not a full gram yet though.
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Online ShawnJ

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Re: Anthony's Powerlifting Journal
« Reply #69 on: April 09, 2018, 09:31:40 AM »
Great finish to the cycle Anthony, killed the 415 BW PR! Deads looked tight as fuk! Looking forward to the next one!
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Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #70 on: April 09, 2018, 08:46:47 PM »
Great looking workout Anthony.  Those deadlift reps look strong as hell.  That final rep looked tough but smooth.  Nice job! :)

That's interesting about the salt.  I listen to Stan some too (on Mark Bell's old PowerCasts and also the Rhino rants) and his info on diet is always interesting.  I'll be curious to see how the salt works out for you.  I've been adding more salt into my diet too based on some things I heard him say...not a full gram yet though.

I've heard about the salt pre workout before but forgot all about it. Hearing Stan talk about it just made me think "oh shit I remember hearing that let's give it a try" moment.

I'm definitely glad I ended the cycle with my rep goal.

Great finish to the cycle Anthony, killed the 415 BW PR! Deads looked tight as fuk! Looking forward to the next one!

You and me both man, thanks.

Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #71 on: April 09, 2018, 08:51:07 PM »
Apr 9, 2018 W4 D3
Body weight 179.6

Band pull aparts
0x25
0x25
0x25
0x25

Duffalo Bench
190x5
190x5
190x5
160x5
190x5

Dumbbell Row
100x12
100x12
100x12
100x12

Cable overhead extension
30x20
50x15
50x15
50x15

Dumbbell Hammer Curl
35x12 W/fat grips
40x8 W/fat grips
40x10 W/fat grips
40x10 W/fat grips

Summary: This morning's session was a solid one. Pre training I had 2g of salt which was accident when weighing it out on my scale.

Duffalo bench was a 5+ increase from last week and felt solid. Accessory work provided a strong pump and fullness. I'd like to think this was from the 2g of Himalayan pink salt haha. Overall though it was a real good training session. I have 1 week left on this bench program so looking forward to that and testing for a 1RM after.

I'm debating whether to start my 4th cycle of Candito's Strength tomorrow. It's either that or take another rest day. I'll play it by feel that morning.
« Last Edit: April 10, 2018, 05:13:17 PM by Anthony21 »

Online ShawnJ

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Re: Anthony's Powerlifting Journal
« Reply #72 on: April 10, 2018, 05:05:26 PM »
Solid benching increase Anthony! Looking forward to cycle 4!
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Online Anthony21

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Re: Anthony's Powerlifting Journal
« Reply #73 on: April 10, 2018, 05:14:06 PM »
Solid benching increase Anthony! Looking forward to cycle 4!

Thanks Shawn.

I decided to take one more rest day for my squats and deadlifts. Cycle 4 starts tomorrow.

What better way to kick start things with rep work for my squat and deadlift  ::)

Online ptreyesgreg

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Re: Anthony's Powerlifting Journal
« Reply #74 on: April 10, 2018, 06:55:31 PM »
Great workout today Anthony...solid work on the duffalo bench. :)

I'm glad the salt seems to be working so well for you.  I'm intrigued by some of Stan's other diet ideas too.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/