Defiantly need a rest week! Today should have been heavy squats, and light deadlifts.
Squats - Belt, no knee sleeves
150kg x 3
160kg x 1
170kg x 1
175kg x 1
185kg (Fail) - Had to ditch it on the safety pins
For your entertainment I've included the video of the fail. As you can see miss grooved it, weight goes forwards and I have to ditch it. I think it is more of a technical error than a strength one. Depth was questionable too.
Deadlifts @70% 1rm (Beltless)
170kg x 4
170kg x 4
170kg x 4
This is the last week on Candito's six week program. Last couple of weeks there have been a few fails, and fails at below gym maxes. Going to take a week off completely from the gym, before starting the following program which will be RPE based rather than Percentage based;
The Program
Week 1
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) No Drop Sets
Competition Raw Bench Work up to x4 @9 (Load Drop) No Drop Sets
3ct Pause Bench Work up to x5 @9 (Load Drop) No Drop Sets
Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) No Drop Sets
Floor Press Work up to x4 @9 (Load Drop) No Drop Sets
Front Squat Work up to x6 @9 (Load Drop) No Drop Sets
Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) No Drop Sets
Bench (touch and go) Work up to x6 @10 (Load Drop) No Drop Sets
Push Press Work up to x6 @9 (Load Drop) No Drop Sets
Friday
Exercise Protocol
2" Deficit Deadlift Work up to x5 @9 (Load Drop) No Drop Sets
Close Grip Bench Work up to x6 @9 (Load Drop) No Drop Sets
Snatch Grip SLDL Work up to x6 @9 (Load Drop) No Drop Sets
Week 2
Monday
Exercise Protocol
Squat w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue
Competition Raw Bench Work up to x5 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue
Tuesday
Exercise Protocol
Deadlift w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue
Pin Press (mid range) Work up to x3 @9 (Load Drop) 4-6% Fatigue
303 Tempo Squat Work up to x7 @9 (Load Drop) 4-6% Fatigue
Thursday
Exercise Protocol
Squat w/belt, wraps Work up to x4 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x5 @9 (Load Drop) 4-6% Fatigue
Close Grip Incline Work up to x7 @9 (Load Drop) 4-6% Fatigue
Friday
Exercise Protocol
Rack Pull (below knee) Work up to x4 @9 (Load Drop) 4-6% Fatigue
J.M. Press Work up to x7 @9 (Load Drop) 4-6% Fatigue
Lever Rows Work up to x7 @9 (Load Drop) 4-6% Fatigue
Week 3
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue
Competition Raw Bench Work up to x3 @9 (Load Drop) 6-9% Fatigue
3ct Pause Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue
Tuesday
Exercise Protocol
Deadlift w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue
Floor Press Work up to x4 @9 (Load Drop) 6-9% Fatigue
Front Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue
Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue
Bench (touch and go) Work up to x8 @10 (Load Drop) 6-9% Fatigue
Push Press Work up to x5 @9 (Load Drop) 6-9% Fatigue
Friday
Exercise Protocol
2" Deficit Deadlift Work up to x5 @9 (Load Drop) 6-9% Fatigue
Close Grip Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue
Snatch Grip SLDL Work up to x5 @9 (Load Drop) 6-9% Fatigue
Week 4
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
Competition Raw Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue
Pin Press (mid range) Work up to x2 @9 (Load Drop) 4-6% Fatigue
303 Tempo Squat Work up to x6 @9 (Load Drop) 4-6% Fatigue
Thursday
Exercise Protocol
Squat w/belt, wraps Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x4 @9 (Load Drop) 4-6% Fatigue
Close Grip Incline Work up to x6 @9 (Load Drop) 4-6% Fatigue
Friday
Exercise Protocol
Rack Pull (below knee) Work up to x3 @9 (Load Drop) 4-6% Fatigue
J.M. Press Work up to x6 @9 (Load Drop) 4-6% Fatigue
Lever Rows Work up to x6 @9 (Load Drop) 4-6% Fatigue
Week 5
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x7 @10 (Load Drop) 4-6% Fatigue
Close Grip Bench Work up to x5 @8 (Repeat) 4-6% Fatigue
Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Push Press Work up to x5 @8 (Repeat) 4-6% Fatigue
Front Squat Work up to x5 @8 (Repeat) 4-6% Fatigue
Friday
Exercise Protocol
2ct Pause Squat Work up to x4 @9 (Load Drop) 4-6% Fatigue
Pin Press (chest level) Work up to x4 @9 (Load Drop) 4-6% Fatigue
Snatch Grip SLDL Work up to x5 @8 (Repeat) 4-6% Fatigue
Week 6
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue
Bench (touch and go) Work up to x3 @9 (Load Drop) 6-9% Fatigue
Close Grip Floor Press Work up to x6 @8 (Repeat) 6-9% Fatigue
Wednesday
Exercise Protocol
Competition Raw Bench Work up to x4 @9 (Load Drop) 6-9% Fatigue
Deadlift w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue
Military Work up to x6 @8 (Repeat) 6-9% Fatigue
2ct Pause Squat Work up to x6 @8 (Repeat) 6-9% Fatigue
Friday
Exercise Protocol
Squat w/belt, wraps Work up to x2 @9 (Load Drop) 6-9% Fatigue
2ct Pause Bench Work up to x2 @9 (Load Drop) 6-9% Fatigue
Pendlay Rows Work up to x6 @8 (Repeat) 6-9% Fatigue
Week 7
Monday
Exercise Protocol
Squat w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x6 @10 (Load Drop) 4-6% Fatigue
Close Grip Bench Work up to x4 @8 (Repeat) 4-6% Fatigue
Wednesday
Exercise Protocol
Competition Raw Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
Push Press Work up to x4 @8 (Repeat) 4-6% Fatigue
Front Squat Work up to x4 @8 (Repeat) 4-6% Fatigue
Friday
Exercise Protocol
2ct Pause Squat Work up to x3 @9 (Load Drop) 4-6% Fatigue
Pin Press (chest level) Work up to x3 @9 (Load Drop) 4-6% Fatigue
Snatch Grip SLDL Work up to x4 @8 (Repeat) 4-6% Fatigue
Week 8
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Bench (touch and go) Work up to x2 @9 (Load Drop) 4-6% Fatigue
Close Grip Floor Press Work up to x5 @8 (Repeat) 4-6% Fatigue
Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue
Military Work up to x5 @8 (Repeat) 4-6% Fatigue
2ct Pause Squat Work up to x5 @8 (Repeat) 4-6% Fatigue
Friday
Exercise Protocol
Squat w/belt, wraps Work up to x2 @9 (Load Drop) 4-6% Fatigue
2ct Pause Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
Pendlay Rows Work up to x5 @8 (Repeat) 4-6% Fatigue
Week 9
Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one.
Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%)
Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlift