So be sure to keep a training diary. Write down your entire program; make note of sets, reps, and weights; record your physical measurements, and take periodic photographs of your physique to keep track of your development. This way you will always know what your training program is supposed to be, and can always look back and check to see how you were training in the past and what kind of success that program brought you.

July 2024

Current Stats

• Weight (fasted): Approximately 71kg
• Body Fat: Approximately 20%

SBD Lifts

• Squat: 120kg for 3RM (half squat)
• Bench Press: 80kg for 3RM
• Deadlift: 120kg for 1RM (unstable)

Deadlifts are relatively weaker due to less frequent training. Currently, I train 4-5 times per week, including some plyometric and cardio workouts.

Diet

Currently in the third week of a carb cycling regimen, with one of the primary goals being fat loss.

Programs

I plan to start a new training program. Based on popularity and user feedback, I’ve considered several intermediate level programs:

• 5/3/1 (Philosophy)
• GZCL (Philosophy)
• Jonnie Candito 6 Week Program
• nSuns 5/3/1 Program
• Bullmastiff Program
• Jacked & Tan 2.0 Program (based on GZCL)

About a year and a half ago, I used the Jacked & Tan 2.0 for a few months. However, due to the high intensity and inadequate rest, my blood pressure temporarily increased, leading me to take a break until recovery.

Jonnie Candito 6 Week Program

• Intensity: High, but the 6-week duration is moderate. Longer training cycles might compromise training quality.
• Focus: Significant improvements in squats and deadlifts, aligning with my goal to enhance leg explosiveness. (This program has an advanced version, the Advanced Bench Press Hybrid Program, which is highly intense, with bench press training up to five times a week.)

Jonnie Candito provides a detailed PDF explaining the program on his website, which has since been removed. I found it elsewhere, with key points as follows:

6-Week Program Breakdown

1. Week 1: Muscular Conditioning

2. Week 2: Hypertrophy

3. Week 3: Linear Max OT

4. Week 4: Heavy Weight Acclimation/Explosiveness

5. Week 5: Intense Strength Training

6. Week 6: Deload (optional)

   During Week 6, you have three options:

   • Repeat Week 5 using the latest projected 1RM, then start a new cycle.
   • Start from Week 1 with the latest projected 1RM but skip the last upper body training day (deload).
   • Spend a week finding new 1RMs, then deload or start a new cycle.

Program Details

1. Split: Upper/Lower split training plan. Upper body training days include 4 optional exercises, while lower body days include 2 optional exercises. Jonnie suggests that with proper squat/deadlift training, additional lower body exercises may not be needed. Optional exercises are divided into explosive (4 reps) and hypertrophy (8-12 reps) categories. I should choose the former.

2. Abs Training: Can be done on any day except the day before lower body training to avoid impacting core strength.

3. Warm-Up: Should use extremely light weights for one set (10 reps), followed by several sets of 1-4 reps warm-ups.

4. Nutrition: High protein intake is recommended, a gram or more per pound of bodyweight. Less focus on carbs and fats. Research suggests 4-6 meals a day maximize protein synthesis.

5. Rest Between Sets: Recommended 3-8 minutes, with shorter rests for upper body training and longer rests for lower body training.

6. Missed Reps: If a set is not completed as planned, continue training without compensating for the missed reps, but reduce the weight for the next set by 5%.

Besides the program, I will include two plyometric training sessions and some basketball/cardio workouts each week.

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Week 1

Day 1: Lower Body Training

• Exercises:
  • 4 sets of 95kg squats
  • 2 sets of 95kg deadlifts
  • 2 optional exercises (3 sets, 4 reps, explosive)
• Notes:
  • Squats: The 1RM estimate was slightly high, as I couldn’t complete the planned 95kg/6 reps. Reduced to 90kg and barely finished.
  • Deadlifts: 90kg/6 reps were manageable, but back contraction and hip position were still off.
  • Optional exercises: I did box squats and jump squats. Did 4 sets instead of 3 by mistake.
  • Added 3 sets of 60kg hip thrusts for hip joint training.

Intensity was acceptable.

Adjusted 1RMs: 112kg squat (90kg/6 reps), 115kg deadlift (92.5kg/6 reps), 85kg bench press.

Day 2: Upper Body Training

• Exercises:
  • 4 sets of bench press
  • 4 sets of barbell row
  • 4 sets of military press (overhead press)
  • 4 sets of pull-ups
  • 2 optional exercises (3 sets, 8-12 reps)
• Notes:
  • Bench press volume was low; barbell row was fine. Deadlifts from yesterday left my shoulders and back sore.
  • Military press: Right shoulder still clicking, didn’t go heavy, completed as planned.
  • Optional exercises: Incline bench press and drag pushdown/cable triceps pushaway for upper chest and triceps.
  • Intensity was moderate, but I was still fatigued from yesterday’s lower body workout.
  • Missed 4 sets of pull-ups and ab exercises.
  • Need to strengthen rotator cuff with lateral dumbbell raises.

Day 3: Rest One Day, Upper Body Training

• Notes:
  • Took two hours to complete everything except ab exercises. Military press was still tiring with shoulder clicking despite warm-up sets.
  • Replaced weighted pull-ups with lat pulldowns.
  • Bench press volume in this program is relatively low. Increased bench press weights: 60kg/10 reps, 70kg/10 reps, 75kg/8 reps, 80kg/6 reps. Last set was tough but manageable with enough rest.

Day 4: Lower Body Training

• Exercises:
  • Deadlifts: 205lbs (92kg) was challenging for 6 reps, unstable hip position. Warm-up might have been insufficient. Started with deadlifts due to squat equipment unavailability at first.
  • Squats: 205lbs (92kg) for 6 reps were fine with adequate rest.
  • Optional exercises: Barbell reverse lunge and hang high pull. Still struggling with high pull technique.

Day 5: Rest One Day, Upper Body Training

• Exercises:
  • Bench press at max weight for the week, MR sets. Increased reps by 2 for all exercises, sets unchanged.
  • Bench press: 185lbs (83kg) for 6 reps. Initially misloaded the bar with 205lbs, couldn’t do a single rep.
  • Right shoulder clicking was severe, stopped military press after a couple of sets.
  • Optional exercises: Dumbbell lateral raise and triceps.
  • Finished with ab exercises.

Week 1 was satisfactory.

• Need to stretch shoulders thoroughly to eliminate clicking, otherwise, military press is difficult.
• Deadlifts require weight reduction and form adjustments.

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Week 2

Day 1: Lower Body Training

• Exercises:
  • 1 set of 10 reps squat
  • 5 sets of 3 reps squat
  • 3 sets of deadlift variant
  • 2 optional exercises
• Notes:
  • Squats: 205lbs (92kg) for 10 reps in the first set, last 2-3 reps were partial due to hunger. Low carb intake did affect performance. 225lbs (102kg) for 5 sets of 3 reps were standard. Rested for about 2 minutes between sets, plan was for 1 minute but felt too fatigued to complete continuously.
  • Deadlift variant: Romanian deadlifts, 3 sets of 8 reps at 135lbs (61kg). Form felt good but grip strength failed first.
  • Optional exercises: Hang high pull and barbell reverse lunge. High pulls still lacked fluidity, used lighter weights.
  • Overall intensity was acceptable, took about 1.5 hours. Added 3 sets of hip thrusts.
  • Knee felt slightly uncomfortable during rest, possibly due to insufficient warm-up.

Day 2: Upper Body Training

• Exercises:
  • 3 sets for all exercises. 10 reps, 8 reps, 6 reps.
  • Main exercises: Bench press, machine shoulder press, T-bar row, lat pulldown.
  • Optional exercises: Triceps and ab exercises.
• Notes:
  • Gym equipment was updated, causing congestion.
  • Arrived late to the gym, felt off. Intensity was low, but shoulder clicking persisted, though it had lessened.

Day 3: Rest One Day, Lower Body Training

• Exercises:
  • 1 set of 10 reps squat
  • 10 sets of 3 reps squat with 1.5-2 minutes rest!
  • 3 sets of deadlift variant
  • 2 optional exercises
• Notes:
  • Back Off Squats: 205lbs (92kg) for 10 reps in the first set. All reps were standard. Then 225lbs (102kg) for 5 sets of 3 reps. Took a 5-minute rest after the first 3 sets and continued for 2 more sets. Couldn’t maintain standard form, so backed off to 205lbs (92kg) for 5 reps with 1.5-2 minutes rest intervals.
  • Deadlift Variant: Romanian deadlifts, 3 sets of 8 reps at 145lbs (65kg). Form felt good, but as usual, grip strength failed first.
  • Optional Exercises: Hang high pull and barbell reverse lunge. High pulls used lighter weights.
  • Overall Intensity: A bit exhausting. Added 3 sets of hip thrusts.
  • Post-Training: Knee felt slightly uncomfortable after training. Need some stretches.

Day 4: Upper Body Training

• Exercises:
  • 3 sets for all exercises: 10 reps, 8 reps, 6 reps/8 reps.
  • Main exercises: Bench press, barbell row, military press.
  • Optional exercises: Face pull and lat pulldown.
• Notes:
  • Time was tight, under 1.5 hours, so I skipped one main exercise.
  • Legs were still fatigued from yesterday’s lower body workout. Bench press was weak, 175lbs (79kg) for 6 reps was tough.
  • Military press still had shoulder clicking, used light weights, 85lbs (38kg) for 8 reps at most. Need to use dumbbells and the Smith machine for assistance exercises.

Day 5: Rest One Day, Upper Body Training

• Exercises:
  • 1 set of bench press for maximum reps. Other exercises 3 sets each.
  • Exercises: Bench press, T-bar row, lat pulldown, cable lateral raise.
• Notes:
  • Replaced military press with other shoulder exercises due to the right shoulder clicking. Need some time to adjust.
  • Switched from barbell row to T-bar row to reduce lower back pressure.

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Week 3

Day 1: Lower Body Training

• Exercises:

  • Squats:
    • 3 sets at 225lbs (102kg)
    • 1 set at 235lbs (107kg) for 3 reps
  • Deadlifts:
    • 3 sets at 205lbs (92kg)
    • Attempted 225lbs (102kg) and 245lbs (111kg), but experienced significant upper back rounding and form breakdown. Lower back felt fine.

• Notes:

  • Squats were performed with standard form.
  • Deadlifts were done with lighter weights comparing with program due to form considerations.
  • The following morning, experienced soreness in the left side of the waist, possibly in the sacroiliac joint or the outer hip. The soreness improved after stretching but requires rest. This was highly likely due to the heavy deadlift attempts.

Day 2: Rest One Day, Upper Body Training

• Exercises:

  • Bench press: 3 sets with 175lbs (79kg), 6 reps. Somehow couldn’t manage 185lbs (83kg) as in Week 1.
  • Other exercises, all 3 sets:
    • Barbell row: 165lbs (74kg) with 6 reps.
    • Incline bench press: 6-8 reps.
    • Lat pulldown.
    • Cable lateral raise.
    • Machine reverse fly.
  • Lower back still uncomfortable, so couldn’t perform barbell row with heavy weights. Perhaps should try T-bar row.

• Notes:

  • Military press is canceled due to shoulder clicking. Will use other exercises and stretches to address the issue.
  • Bench press volume feels lower compared to my previous training, not very satisfying.

Day 3: Rest One Day, Lower Body Training

• Exercises:

  • Today’s workout was straightforward, focusing on heavier weights - 1 set of squats (4-6 reps) and 1 set of deadlift variants (4-6 reps), with no optional exercises planned. I ended up doing 2 sets of squats at 245lbs (111kg) for 4-6 reps and 2 sets of Romanian deadlifts at 205lbs (92kg) for 4-6 reps. Felt good, and the form was solid.
  • Added 3 sets of hip thrusts afterward.

• Notes:

  • Need to use a lighter weight to refine my deadlift form, especially focusing on tightening the upper back.

Day 4: Rest One Day, Upper Body Training

• Exercises: Exact same as Day 2: bench press, T-bar row, Machine reverse fly, Cable lateral raise, Lat pulldown.
• Notes: Trained after a massage. Need to focus more on correcting hunchback and posture. Working on improving shoulder mobility and reducing shoulder clicking.

Week 3 feels relatively moderate, possibly even light, in terms of workload.

Need to focus more on:

• Shoulder mobility, hunchback correction, and overall posture.
• Abs and core strength.
• Knee stability and alignment.

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Week 4

Day 1: Lower Body Training

• Exercises:
  • 3 sets of squats, 3-5 reps at 225lbs (102kg), with partial squats at 245lbs (111kg).
  • 3 sets of Romanian deadlifts, 5-6 reps at 185lbs (83kg). Grip strength gave out first.
  • 3 sets of lying leg curls and hip thrusts.
• Notes:
  • Knees felt better than last time after squatting, as I focused more on preventing knee valgus (knees caving in).
  • Grip strength is still lacking while doing deadlift.
  • Lower back and core felt okay.

Day 2: Rest One Day, Upper Body Training

• Exercises:
  • Chest: 3 sets of bench press (175lbs/79kg and 185lbs/83kg, 3-5 reps), 3 sets of incline bench press (135lbs/61kg, 5 reps), and 3 sets of butterfly.
  • Back: 3 sets of T-bar row (10 reps) and 3 sets of one-arm lat pulldown.
  • Shoulders: 3 sets of machine reverse fly and 3 sets of cable lateral raise.
  • Triceps: 3 sets of drag pushdown/cable triceps pushaway.
• Notes:
  • Chest felt good after the 185lbs set; form was solid.
  • May need to focus on correcting a slight winged scapula for better shoulder and back exercises.
  • Unrelated: yesterday’s aerobic exercises, ab exercises, and 3 sets of hip thrusts left my glutes and abs sore.

Day 3: Lower Body Training

• Exercises:
  • Tried squats with 255lbs (115kg), the heaviest weight I’ve ever attempted; almost completed 2 full reps. Managed 3 standard reps with 235lbs (106kg).
  • Tried deadlifts with 235lbs (106kg), but my back was still considerably rounded. Completed 3 standard reps with 215lbs (97kg). Constantly controlling hip position.
  • Optional exercises included hang high pull and barbell reverse lunge. Felt a bit tired.
• Notes:
  • My left knee felt a bit sore during the warm-up squats, but the pain subsided when I lifted heavier weights. Not sure why, perhaps it wasn’t fully warmed up.
  • The left side of my lower back is consistently less comfortable than the right, and my left hamstring feels tighter; need to incorporate single-leg deadlifts or similar exercises.
  • Need to focus on improving posterior chain flexibility and ligament strength.

Day 4: Upper Body Training

• Postponed to next week due to lack of sleep.

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Week 5

Day 1: Upper Body Training

• This session is carried over from last week.
• Exercises:
  • 3 sets of bench press: 185lbs (83kg) for 4 reps, 195lbs (88kg) for a partial 3 reps.
  • 3 sets of incline bench press: 135lbs (61kg) for 4 reps.
  • 4 sets of T-bar row (10-12 reps) and 4 sets of straight bar seated cable low row.
  • 3 sets of machine reverse fly and 3 sets of cable lateral raise.
  • 3 sets of drag pushdown/cable triceps pushaway.
• Notes:
  • Felt good overall. Shoulder still has some clicking so I can’t do military press.

Day 2: Lower Body Training

• Exercises:
  • Tried 265lbs (120kg) squat for 3 partial reps.
  • 3 sets of deadlifts at 225lbs (100kg) for 3-4 reps.
  • Optional exercises: Barbell reverse lunge and hang high pull.
  • 3 sets of hip thrusts.
• Notes:
  • Focused more on preventing knee cave-in with heavy weights, and my left knee felt better as a result.

Day 3: Rest One Day, Upper Body Training

• Exercises:
  • Tried 195lbs (88kg) bench press for 3 partial reps and 185lbs (83kg) bench press for standard 3-5 reps.
  • Other exercises, all 3 sets:
    • Barbell row: 145lbs (65kg). Focused on more control to avoid lower back discomfort.
    • Lat pulldown.
    • Standing lat pulldown.
    • Cable lateral raise.
    • Machine reverse fly.
    • Butterfly.
• Notes:
  • Shoulder clicking seems to be improving. Need to focus more on shoulder exercises, excluding military press.

Day 4: Lower Body Training

• Exercises:
  • Attempted 235lbs (106kg) deadlifts, but experienced lower back instability. Adjusted to 225lbs (102kg) for 1-3 repetitions, which provided better stability.
  • 3 sets of single-leg quarter squats with 185lbs (83kg) for 1-3 repetitions.
  • 3 sets of hip thrusts.
• Notes:
  • Overall session was productive. Need to prioritize deadlift form and stability, focusing on submaximal weights rather than one-repetition maximum attempts.
  • Planning for Week 6 now, considering upcoming travel plans. After next week, training will be suspended for safety. Considering a deload period of approximately one and a half weeks following next week’s sessions.

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Week 6

I decided to take a deload week, so this week will follow Week 1’s plan with newly adjusted 1RMs, possibly with one less upper body training day.

Day 1: Lower Body Training

• Exercises:
  • 4 sets of squats at 225lbs (100kg), 6 reps each.
  • 2 sets of deadlifts at 185lbs (83kg), 6 reps each. Tried 205lbs (92kg), but my lower back felt unstable after few reps.
  • 2 optional exercises: paused deadlifts (for form refinement) and hip thrusts.
• Notes:
  • Deadlift seems to have regressed to a lighter weight, but I am focusing on perfecting my form.
  • Scheduled a coaching session with a coach to improve my deadlift and squat form this weekend.

Day 2: Rest One Day, Upper Body Training

• Exercises:
  • 4 sets of bench press: 155lbs (70kg) for 10 reps, 165lbs (74kg) for 10 reps, 2 sets of 175lbs (79kg) for 6 reps, and also tried 185lbs (83kg) for 3 partial reps.
  • 4 sets of T-bar row: 10 reps, 10 reps, 8 reps, 6 reps.
  • 4 sets of lat pulldown: 8 reps (too heavy for first set), 10 reps, 8 reps, 6 reps.
  • 4 sets of seated dumbbell overhead press.
  • Tried to do incline bench press, but the bench was occupied, so I did cable chest fly instead, high and low.
  • 3 sets of drag pushdown/cable triceps pushaway.
• Notes:
  • Felt good overall. Shoulder had almost no clicking during the seated dumbbell overhead press.
  • The bench press volume in the plan is much lower than I expected, so I adjusted it.

Day 3: Rest One Day, Lower Body Training (Coach Session)

• Exercises:
  • Trained with an SBD coach to improve my squat and deadlift form, focusing on perfecting technique.
  • The volume was quite low as we focused primarily on form details. A few important points:
    • Avoid constantly looking at the mirror during training; it’s better to record videos and review your form afterward.
    • Hip flexibility is somewhat limited; knee valgus tends to occur at the beginning of the squat. Therefore, doing hip bridges and hip stretches during warm-ups is essential.
    • When unracking for the squat, stand up straight first, ensuring your feet are directly under the bar, then take a few steps back.
    • Avoid excessive anterior pelvic tilt; maintain a natural spinal curve. Issues like posterior pelvic tilt or a rounded back (hunchback) are only concerns when they become exaggerated. Generally, a bit of awareness will prevent these problems.

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The first 6-week cycle has now ended, and I feel a moderate improvement in my SBD lifts.

I’ve been adjusting the volume and weight from the original plan all the time, especially for bench press exercises, as I felt they weren’t adequately targeted.

I’m also working on finding the right balance to prevent shoulder clicking and knee pain during various exercises. I need to include more warm-ups and stretches before starting any main sets.

I’m now around 68kg and leaner, with a more standardized form. My current SBD stats are:

• Squat (6-8RM): 225lbs (100kg)
• Bench Press (6RM): 185lbs (83kg)
• Deadlift (6RM): 185lbs (83kg)

After about a one and a half week break, I plan to switch to vertical jump and explosive training for the next cycle. I hope to combine this with the Candito 6-week program to gain more strength as well.