Tangodown's 2015 Log

Discussion in 'Training Logs' started by TangoDown, Feb 5, 2015.

  1. Jester

    Jester Well-Known Member

    I doubt squat gains were neural, frankly.

    Candito himself does a low-bar, FWIW.

    I would advocate front squats or just more squatting, ala 5-6 days a week squatting.
  2. TangoDown

    TangoDown Member

    Candito actually flip-flopped around on which way to squat in training. I think he's always squatted low bar in competition but there were large swaths of time where he squatted high bar outside of meets.

    Low bar does allow most to move more - though my low bar squat has always been done with a very narrow stance which is another reason why I switched over to high bar for the time being.

    4-5 days a week fits my schedule better, but like I said, I'd prefer a more periodized approach.
    Last edited: Apr 13, 2015
  3. Jester

    Jester Well-Known Member

    Everytime he's done high-bar, he goes to back to low-bar. HBBS is basically just a glorified assistance exercise for him. Whichever works for you, go for it. But he's definitely a low-bar squatter, even if he has trouble admitting it as a former/nearly athlete.

    His program is decent, just not great for powerlifting IMO.
  4. TangoDown

    TangoDown Member

    Well some type of DUP can also be an alternative, though I don't really know how to program it. Will need to research more.
    Last edited: Apr 13, 2015
  5. Jester

    Jester Well-Known Member

    DUP is just a fancy way of saying Heavy day - Light day - Medium day ;)
  6. TangoDown

    TangoDown Member

  7. Lol

    Lol Super Moderator Staff Member

    I don't see a reason to fear failing a rep when squatting outside a power rack because there's no real need to do that rep other than for ego massage. Just add a further set.
    Jester likes this.
  8. TangoDown

    TangoDown Member

    If I'm trying to grind out some doubles at 90%, or if I lose my balance and rock forward (which has happened before), then there can be an issue. Secondly, Candito has AMRAP and work sets right up near rep max territory towards the end of the 6 weeks.

    I'm usually a pretty good judge at determining if the next rep will be @ failure, but there's always bad days.
    Last edited: Apr 14, 2015
  9. TangoDown

    TangoDown Member

    Bought some Casein, so now gonna drop calories down to 2000 from 2400. Still hoping I can finish this cut by sometime in June despite the snag.
  10. TangoDown

    TangoDown Member

    5'8", 169.5lb (-.5lb)

    HBBS (NEW, 5 minutes b/w):
    260lb x 3, x 3, x 3

    So this is almost matched with my LBBS...

    Deficit Deadlift:
    315lb x 5

    I'd have more if I did this pre-squat but pretty happy here. Will try to move up 5lb from now on.

    Bench (3 minutes b/w):
    paused 210lb, paused 185lb x 5, t&g 185lb x 5

    Very hard single so went down to 185lb for today. I might take a couple of sessions for purposes of deloading and then decrease heavy bench days to twice a week. Anyway, I'm curious what my t&g 5RM is now seeing as I hit 4x2 210lb last session. I'd suspect higher than before but we'll see.

    Machine Row (1.5 minutes b/w):

    205lb x 4, x 3, x 2 (PR + 5lb)

    Elliptical: 10 minutes @ 100% resistance, ~200 cals burned
  11. Jester

    Jester Well-Known Member

    I would crank out 2-3 sets of the deficits. It's the best assistance exercise for deadlift IMO. Doing it just once per week is going to make a world of difference to conventional, and the hamstring/glute attention will certainly carry over to your sumo, IMO.
  12. TangoDown

    TangoDown Member

    Noted. I'll take that into account when I finish cutting. I feel like I'm doing a decent enough job maintaining strength right now.

    How's this look, DUP-wise? Days can be rearranged, and don't know what to do with day 4.

    Day 1

    Sumo Deadlift: singles/doubles to 4-6 reps (90%), doubles/triples to 6-12 reps (85%)

    Paused Bench: singles/doubles to 4-6 reps (90%), doubles/triples to 6-12 reps (5RM)

    HBBS: doubles/triples to 12-15 reps (5RM)

    Weighted Pullups: doubles/triples to 12-15 reps (5RM)

    Day 2

    Sumo Deadlift: 2-3x5 @ 75%

    HBBS: 2-3x6 @ 75%

    Paused Bench: 3x6 @ 75%

    Chest Flies: 2x8 @ 10RM

    Front Squat: 2x6 @ 75%

    Machine Rows: [email protected] 75%

    Day 3

    Deficits: 3-4x3 (85%)

    Paused Bench: 3-4x3 (85%)

    HBBS: 3-4x3 (85%)

    Weighted Pullups: 4-5x3 @ 85%

    Day 4 (AMRAP possibly?)

    ??? Sumo Deadlifts/Deficits

    ??? Paused Bench

    ??? Chest Flies (no amrap obviously)

    ??? Front squats

    ??? Machine Rows
  13. Jester

    Jester Well-Known Member

    Day 2 and 3 seem backwards, I would swap them.

    Day 4? GPP/more weakness work

    Front Squats are pretty important for sumo IMO, there's just so much more quad involvement.
    Maybe some OHP

    Remember that 'AMRAP' is just the 2015 way of saying 'to failure', and failure does not have a causation effect upon improving strength or hypertrophy. The only thing 'failure' is linked to is fibre activation, and lifting at 80-85% will make that happen, as will a properly executed myo-rep protocol.
  14. TangoDown

    TangoDown Member

    Okay, day 4 would consist of machine rows, front squats, deficits, maybe spoto press for off-the-chest strength. Would OHP and shrugs still be beneficial if done only once a week?

    Load on day 4? Anything else you'd change with the above?
  15. Jester

    Jester Well-Known Member

    I wouldn't do deficits on day 4.

    OHP and Shrugs will still be valuable. Still have to break the bar from the floor and lockout the bench.
  16. TangoDown

    TangoDown Member

    Okay, so machine rows, front squat (or paused HBBS or LBBS), spoto press, OHP, Shrugs. Would some sort of quad-centric unilateral leg press be out of the question too? Unfortunately my gym modified the machine recently to decrease its ROM at the start of the motion, but I think it's still useable.


    I assume progression would be handled similarly to before. If I'm meeting my reps no problem and getting all triples when doubles or triples are prescribed or doubles when singles and doubles are prescribed on Day 1, I can move the load up. Day 2 is a light day so obviously that's a dependent variable (moves up when progression is felt on the heavier days). Day 3, if I'm hitting the top-end amount of sets and things are feeling good, I can move load up at least on that day or maybe turn them into quadruples. Day 4, don't know yet...

    Aim for 6-8 weeks of progress, deload for a couple of sessions, test 1RM, deload if need be, repeat, SD when feeling like fried turds.
    Last edited: Apr 15, 2015
  17. mickc1965

    mickc1965 Well-Known Member

    Has weight loss stalled?
  18. TangoDown

    TangoDown Member

    Yeah, at least according to my gym's scale.
  19. TangoDown

    TangoDown Member

    Okay, modified some stuff across the board and added what I think would be acceptable loads for Day 4.

    Day 1 (Heavy)
    Sumo Deadlift: singles/doubles to 4-6 reps (90%), doubles/triples to 6-12 reps (85%)

    Paused Bench: singles/doubles to 6-10 reps (90%), triples/quads to 9-12 reps (85%)

    HBBS: singles/doubles to 4-6 reps (90%), doubles/triples to 6-9 reps reps (5RM)

    Weighted Pullups: doubles/triples to 12-15 reps (5RM)

    Day 2 (Moderate)
    Deficits: 3-4x3 (85%)

    Paused Bench: 3-4x3 (85%)

    HBBS: 3-4x3 (85%)

    Machine Rows: 4-5x3 (85%)

    Day 3 (Light)

    Sumo Deadlift: 3x6 (75%)

    T&G Bench: 3x7 (75%)

    HBBS: 3x6 (75%)

    Chest Flies: 2x8 (10RM)

    Weighted Pullups: 3x7 (75%)

    Day 4 (Accessory)

    Spoto Press: 3x5 @ 8RM

    Chest Flies: 2x8 @ 10RM

    Paused HBBS: 3x5 @ 8RM

    OHP: 2x5 @ 8RM

    Machine Rows 3x5 @ 8RM

    Shrugs 2x5 @ 8RM
    Last edited: Apr 15, 2015
  20. Jester

    Jester Well-Known Member

    Day 2 should have the same exercises, but they should be addressing either explosive strength, weaknesses in the lift or lagging body parts.

    Roughly speaking:

    Day 1 - heavy - highest load

    Day 2 - light - lowest load, moderate volume at that lower load

    Day 3 - medium - most volume

    Day 4 - active recovery/speed/active recovery

    I also think HBBS are not very good at advancing your HBBS or LBS. You will detrain that squat reflex, IMO.

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