update
week 4 (acclimation week) of Candito went generally well! I reduced my max for the second lower body day & the squats went better than hoped for, despite having the beginnings of a migraine when I turned up. pretty surreal to be doing so little volume, but it was just two sets (67.5x3, 70 kg x2) of squats, two sets of deadlifts (82.5kg x3, 85 kg x1 + a cheeky extra sumo rep, easy peasy), and accessories (3x 8-12 Bulgarian split squats, 3x8 box jumps. and abs!). I was really grateful to have my lower body accessories back. my squats are still wonky at their worst, so I feel that unilateral work is essential for me.
upper body is feeling a lot easier than lower body, and I’m cautiously optimistic about how much I can add to my 1RM on this program. I think the insane volume I was doing before wasn’t working because it was all in one workout - stuff spread across the week seems a bit more efficient. what I DON’T love is all the upper accessory volume this program has me doing. right now it’s isolateral rows, OHP, and chin-ups at 4x 8-10 rep ranges. one woman was never supposed to overhead press this much. I skip all the optional stuff (!).
this week (starting today, because my scheduling is weird) is heavy weight acclimation week! this is basically a week of practicing very heavy weights at a 1-4 rep range so I can estimate maxes for testing in week 6. I’m again cautiously optimistic and just hope I’m well-fuelled, well-rested etc. to make the best possible gains. my partner has very kindly offered to come and spot me for week 6, even though he hates the gym - I feel very loved/grateful for him. :)
OTHER STUFF: I’ve been a bit rubbish about running this week, given the weather and also being generally tired. was supposed to run on thursday, got up from my nap to go, stayed up late waiting to leave...didn’t go. same thing happened on friday. I eventually ditched the plans and said I’d do my week’s seven miles all on Sunday, which I’m looking forward to - except there are 50 mph gales forecast. :( gotta get the miles in somehow, though...
