Candito linear program
Heavy upper day

Bench 3x6 with 160 lb
Weighted pullups 3x6 with +10 lb
DB shoulder press 1x6 with 30s
Incline DB row 1x6 with 50s
cable face pull 3x12 with 40 lb

I swapped the order of the vertical and horizontal pulls because im used to treating WPU as a main lift from TB.

Candito Linear Program
Heavy Lower Day

Squat 3x6 with 225 lb
Deadlift 2x6 with 365 lb (straps)
Double overhand holds with 225 for grip
Hamstring curl 3x15 with 80 lb
Dip bar leg raises 3x10

Decided to skip the last week of operator and just max out deadlifts. I know its frowned upon but whatever.

I hit 435 lbs with straps.

My next program will be the 3x a week version of Candito 6 week beginner program. Of course while doing cardio and boxing. It seems decently manageable.

Neck training:
neck hold/turn
4 minutes on
1 min rest
3 minutes on
1 min rest
2 minutes on

modified neck bridge hold
1 minute on

Operator week 6 day 1 (deadlift)
Deadlift 1x1 at 95% with 405 lb (straps, belt)

Just maxed out for this one. 405 was pretty easy. New PR. four plates babey. Woo

Operator week 5 day 3
Squat 3x3 @ 85% with 245 lb
Bench 3x3 @ 85% with 165 lb
WPU 3x3 @ 85% with +25 lb

neck training

neck hold/turn
4 minutes on
1 minute off
3 minutes on
1 minute off
2 minutes on

assistance
kettlebell hammer curls: 50 reps in one set with 8 pounders (lol)
hamstring curls i forgot how much i did

Operator Week 5 Day 2 (pullups)
WPU 3x3 @ 85% with +25 lb

Operator Week 5 Day 2
Squat 3x3 85% with 245 lb
Bench 3x3 85% with 165 lb
Deadlift 1x3 85% with 365 lb (straps)

HIC
Boxing class
2 rounds hard spar