Hi Lol, Good to hear from you. My previous meets I have pulled conventional, however a few weeks back I was messing around with Sumo in the gym and it felt quite good. I dont quite have the mobility for full sumo, so I my style is kind of semi sumo (ala ed coan) And it feels quite strong, and have equal gym PRs in both Sumo and conventional. for the rest of the year I am going to pull sumo, and test it at my next meet which will be early 2017. I think sometimes when there are techniques changes it will take a while to adapt. At the moment Sumo doesn't feel stronger, but I have less fatigue, especially in the lower back. so I am going to persevere with it for a while to see if I can reap any benefits from it. For more about the BDFPA - http://www.bdfpa.co.uk/

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

Todays workout Competition Bench; 120kg x 1 125kg x 1 130kg x 1 135kg x 1 140kg x 1 - Top set @8.5RPE Bent Over Row 75kg x 10 75kg x 10 75kg x 10 Overhead Barbell Press 80kg x 5 80kg x 5 80kg x 5 Lat Pull downs 3 x 8

Fridays Session was p*ss poor I was hoping to pull over 240kg for deadlift, however only just got 230kg. I'm putting it down to not having any time out of the gym in the last 6 months. This week I'm going to take the whole week off before starting again. Deadlift; 180kg x 3 200kg x 1 230kg x 1 200kg x 1 200kg x 1 200kg x 1 200kg x 1 SLDL 140kg x 6 140kg x 6 140kg x 6 Time for a week off, re group and go again. Aiming for my next power lifting comp and really want to push for a 600kg total. Target is; 200kg squat 150kg bench 250kg deadlift

Cant wait for this rest week to be over! I definitely need it, but hate being away from the gym! At least with each day I'm feeling fresher, so come Monday I will be ready to get started on the new program.

So took a week off, which was great, hoping to start back on it on Monday, however, Sunday night got struck by the norovirus, and since then have lost about 1/2 stone in weight. (hopefully that is just fluid loss and not muscle) Just tried to keep as hydrated as I could. Managed to get back in the gym this morning, and felt weak as Sh*t! Kept the volume low to ease myself back in to training Only working sets shown Squat 130kg x 4 @8 RPE 140kg x 4 @9 RPE Competition Bench 110kg x 4 @8 RPE 115kg x 4 @8 RPE 2ct Pause Bench 100kg x 5 @7 RPE 105kg x 5 @8 RPE 107.5 x 5 @9 RPE Today's pathetic squats... Hopefully my strength can pick up soon!

Another few pounds down on the scales after this stomach flu, but at least this mornings session didnt feel as bad as yesterday; Deadlifts 180kg x 4 @7RPE 190kg x 4 @8RPE 200kg x 4 @8.5RPE Incline Bench 80kg x 4 @7RPE 85kg x 4 @8RPE 90kg x 4 @8.5RPE Front Squats 85kg x 6 @7RPE 90lg x 6 @8RPE 95kg x 6 @8RPE Still havent really pushed the weights, or volume. Currently not doing any back off sets, and keeping the weights a bit minimal until I am fully recovered. Some lifts from today; Thanks for stopping by

Todays Session Pause Squats 110kg x 5 @ 7RPE 120kg x 5 @7RPE 130kg x 5 @8RPE 140kg x 5 @9RPE Bench (TnG) 110kg x 6 @7 RPE 115kg x 6 @8RPE 120kg x 6 @9RPE 122.5kg x 5 @10RPE Push Press 60kg x [email protected] 65kg x 5 @8RPE 70kg x 5 @9RPE Starting to feel more human again, but wont be introducing back off sets until next weel

This mornings session 2" Deficit Deadlift 160kg x 5 @7RPE 170kg x 5 @8RPE 180kg x 5 @8.5RPE CGBP 100kg x 6 @7RPE 110kg x 6 @8.5RPE 112.5 x 4 @9RPE Snatch Grip SLDL 80kg x 6 @6RPE 100kg x 6 @7RPE 110kg x 6 @8RPE 130kg x 6 @9RPE Top set deadlifts from today. Looking back at the video, these looked easier than they felt.

Todays Session Squat 140kg x 5 @8RPE 145kg x 5 @8RPE 147.5kg x 5 @9RPE 137.5kg x 5 @8RPE 137.5kg x 5 @9RPE Comp. Bench 110kg x 5 @7.5RPE 115kg x 5 @9RPE 107.5kg x 5 @9RPE Pause Bench (2ct.) 90kg x 5 @6RPE 90kg x 5 @7RPE 90kg x 5 @7RPE 90kg x 5 @8RPE 90kg x 5 @9RPE Some squats from today... https://goo.gl/photos/JgzLdkkdWgyuG8kU6

This mornings session. (Starting to feel the onset of a cold, hopefully it will pass quickly as I really dont want any more time out of the gym) Deadlift 170kg x 5 @ 7RPE 180kg x 5 @ 7.5RPE 195kg x 5 @ 9RPE 180kg x 5 @ 8RPE 180kg x 5 @ 8RPE Pin Press (Mid Range) 120kg x 3 @7RPE 125kg x 3 @8RPE 130kg x 3 @9RPE 122.5kg x 3 @8RPE 122.5kg x 3 @8RPE Hack Squat (Machine) 129kg x 7 @6RPE 143kg x 7 @7RPE 150kg x 7 @8RPE 157kg x 7 @8RPE

Been quite hard on myself recently and been feeling progress isnt where I want it to be, so I had a look back at a couple of videos from just over a year ago, and found one where I deadlifted 200kg for the first time. I have since pulled 240kg in competition and can do 200kg for reps. I have put a recent video of a 200kg pull, next to that first pull and although I still have work to do on form/technique and bar speed, I do like seeing the improvements side by side.

Been struggling still with a head cold last couple of days, but been pushing on with the training regardless. Saturdays Session; Squats 140kg x 4 150kg x 4 157.5kg x 4 150kg x 4 150kg x 4 DB Incline Press 30kg x 7 32.5kg x 7 37.5kg x 7 40kg x 7 Bench Press (TnG) 115kg x 5 120kg x 5 125kg x 5 117.5kg x 5 117.5kg x 5 117.5kg x 5 This Mornings Session; Rack Pulls (Knee Height) 200kg x 4 220kg x 4 230kg x 4 220kg x 4 220kg x 4 Close Grip Bench Press 100kg x 7 105kg x 7 100kg x 7 Barbell Row 80kg x 7 85kg x 7 90kg x 7

This mornings session; Squats 150kg x3 @7RPE 155kg x3 @8RPE 162.5kg x3 @9RPE 152.5kg x3 @7RPE 152.5kg x3 @8RPE Competition Bench 120kg x3 @7RPE 125kg x3 @8RPE 130kg x3 @9RPE 3ct Pause Bench 100kg x5 @7RPE 105kg x5 @8.5RPE 90kg x5 @8RPE 90kg x5 @8RPE Second working set of Squats;

This mornings session Deadlift 180kg x 3 @7RPE 190kg x 3 @7.5RPE 200kg x 3 @8RPE 205kg x 3 @9RPE 180kg x 3 @8RPE Incline DB Bench 35kg x 12 (4 sets) Front Squats 100kg x 5 @7RPE 105kg x 5 @8RPE 107.5kg x 5 @9RPE

This morning my glutes were on fire from the Deadlifts yesterday. Ive changed my technique slightly and gone back to conventional pulling for this training cycle, and working on getting tighter, and brace better before lifting. It really helped take the load of the low back and focus it on the glutes and hamstrings more, but now I'm struggling to sit down. Anyway, back grinding in the gym this morning. Low Pin Squat 120kg x 5 @7 RPE 130kg x 5 @8 RPE 135kg x 5 @9 RPE 120kg x 5 @7 RPE 120kg x 5 @8 RPE Bench Press (Touch n Go) 110kg x 8 @7 RPE 115kg x 8 @9 RPE 105kg x 8 @8 RPE 105kg x 8 @9 RPE Push Press 60kg x 5 @7 RPE 65kg x 5 @8 RPE 72.5kg x 5 @9 RPE 65kg x 5 @8 RPE 65kg x 5 @8 RPE

Saturday's Session Deficit Deadlifts 170kg x 5 @7RPE 180kg x 5 @8RPE 190kg x 5 @9RPE 170kg x 5 @7.5RPE 170kg x 5 @8RPE Snatch Grip SLDL 120kg x 5 @7RPE 130kg x 5 @7RPE 140kg x 5 @7.5RPE 150kg x 5 @9RPE This mornings session Squat 140kg x 4 @7RPE 155kg x 4 @8RPE 165kg x [email protected] Comp. Bench 120kg x 4 @8RPE 125kg x 4 @9RPE 115kg x 4 @8RPE 115kg x 4 @9RPE 2ct Pause Bench 100kg x 4 @7RPE 105kg x 4 @7RPE 107.5kg x 4 @8RPE 110kg x 4 @9RPE

This mornings training Deadlift 180kg x 4 @7RPE 190kg x 4 @8RPE 200kg x 4 @9RPE 185kg x 4 @8RPE 185kg x 4 @8RPE Top set of deadlifts; 303 Tempo Squat 100kg x 6 @7RPE 100kg x 6 @8RPE 100kg x 6 @8RPE 100kg x 6 @8RPE Lat Pull Down (Slow and strict) 45kg x 12 @6RPE 45kg x 12 @7RPE 45kg x 12 @7RPE