Intensity squat Mimicing Monday with the warm up working through goblet squats, offset bell front squats, sandbag deadlifts, sandbag high pulls up to one set of sandbag front squats. I gained strength but I have failed to maintain it. 450 12 1. [Program Review] Candito 6 Week Strength after a long lifting break [Program Review] Candito 6 Week: Big Big Gainz and Semi-Snap City; Juggernaut Training Systems [Program Review] Juggernaut Method 2.0 [Program Review] Juggernaut “AI” Powerlifting (20 weeks, Class III, Intermediate) [Program Review] Juggernaut 2.0 + CrossFit [Program Review] Inverted Juggernaut Method. I am running my 2nd cycle of Candito's 6-Week Strength Program. Jonnie Candito is not only highly respected for his strength training work but is a nice guy as well so please visit his website for more information. The last 3 weeks introduce a single at RPE 8 to gauge progress and practice heavy singles Even 3×5 but using a light load (such as 60%) would be adequate to groove the pattern . What Is the Jonnie Candito Linear Workout Program for Beginners? Background: Played baseball throughout high school and currently play at the college level. Each week of the program effects the other. 1 20. Glute wasn't an issue at all and I don't seem to have lost that much strength (on my front squat at least) considering I haven't squatted or deadlifted for a month. I essentially burnt myself out on back squats over the summer and into September because I got cocky and started going heavy too often. 1 20. Candito 6 Week Strength Program Explained. Skip Week 6. Reply. The main goal of this workout is to help you improve your strength. Height: 5"6" Weight: 158lbs.-162lbs. 1 3. What would you guys think about doubling the length of the Candito 6-week plan? Leave a Reply Cancel reply. Back squatting is actually even a better way to develop your front squat than front squatting! The first 4 weeks ramp up volume by more top sets, then week 5-8 reduce volume while upping intensity. 420 6 3. Conventional Deadlift: 430lbs. And for the final 2 weeks, every squat was performed against 20-30kg of band tension to encourage maximum acceleration during the concentric phase. I already chose my accessory work for my upper body (arm work, face pulls). If you are looking for an alternative to Wendler's 5/3/1, Strong Lifts, Starting Strength, and Candito's 6 week program, this is it. candito linear strength workout This is a basic linear strength and hypertrophy training program that is very similar to Jonnie Candito's linear workout, if you want to follow his workout to the letter then please click on that link. Reply. A 192.5kg/424lbs back squat and a 235kg/518lbs at a body weight of 85kg/187lbs. 1 20. 530 3 1. Postural breakdowns in the squat and front squat can limit an athlete’s ability to squat heavier, move faster, and react quicker (catch in weightlifting and/or most athletic endeavors). Jonnie Candito's 6 week program is a powerlifting peaking program. Thanks Catalyst Athletics! I need opinions/suggestions for lower body. Jonnie Candito is not only highly respected for his strength training work but is a nice guy as well so please visit his website for more information. 1 20. This program is a 6-week linear workout guide. 3 20. Low bar was uncomfortable again, but … Years of Legitimate Training: 1.5 Years Body Fat: 7-9% High Bar Squat: 330lbs. For example squat week 1 is: 5@RPE6, 5@RPE7, 5@RPE8. Did a Smolov JR for my front squat right before it and gained 20lbs on my Front Squat in those three weeks, then deloaded for a week and did this program and put another 25lbs on my FS in the 5 weeks! -Pause low bar squats because I squat high bar and I'd like to experiment low bar. Weighted Chin-Up: BW+115lbs. 535 550 3 1. However, I obtained great results with Candito's 6 Week Intermediate Program (which incorporates all 3 lifts), so I trusted his bench specific program would help me as well. 3 20. Quick Overview The program has you benching for 5 days straight with 2 days rest for the first 3 weeks. If you are looking for a 6 week powerlifting program, you need one that produces results in a short period of time without all of the unnecessary fluff.. Because of this, you will need to use a linear program that pushes your body just a little harder each week, with the ultimate outcome of a new personal best on each lift at the end of the 42-day time period. Jonnie Candito 6 Week Strength Program Review. 2. Get detailed information here.. Learn more about me and meet our dedicated staff members. We're looking forward to serving you! Candito 6 Week Strength Program for intermediates; Candito Deadlift Powerlifting Program; Candito Squat Powerlifting Program; Candito Bench Press Powerlifting Program; Intermediate Powerlifting Workout Routines. I did not miss a single lift during my 1st cycle, but this 2nd cycle has been rough for my squats despite not changing much with nutrition, rest, etc. [Read more…] Filed Under: 7 Week Programs, 7 Week Squat Programs, Lift Specific Program, Olympic, Programs, Squat Program Tagged With: 3 Day Workout Plan Squat frequency: 3. Overhead Press: 155lbs. Definitely will work for early intermediated don’t know about advanced lifters. I suggest doing 1 leg day a week, doing 3 extremely hard all out 6 rep sets of back squats. 445 12 1. Across the web you will commonly find the same metric used to “determine” whether a lifter is intermediate or not: a training age of 6 to 24 months. These spreadsheets are based off of an interpretation of his work and are not officially endorsed or associated with him in any way. My snatch went up 23lbs, and my clean & jerk went up 30lbs on this program. The Candito 6 Week Strength Program is a 6 week training program built using periodization. … In the last week or so, I hit two PRs. The original strains of what became the Russian Squat Routine, the 1974 and 1976 USSR “Yearbook” routines are very specific and should only be used when preparing the squat for competition. Want to know more about our business and the services we offer? Overall a good introductory program into powerlifting. During each six week cycle you will be ramping intensity (weight relative to your one rep max) on your big lifts. You will train either three, four, or five days per week depending on what week of the cycle you are currently on. Comment. Just going for 5+ Widowmaker squat Get the 32kg bell and do goblet squats until you can't. So I've been cycling 5/3/1 for two cycles now, and I'm still running it. These are not general, off-season programs to be run repeatedly. 3. 3 20. 3 20. It can be used for the front squat or the back squat. Unlike the bench program, this did not come from a place of frustration with my own training. The goal is to help my main lifts. Week 5 - High Intensity Strength x1-4 x4 x2 Optional Lower Body For Week 6 You Have 3 Options 1. 440 9 1. Example for week 1 & 2 squat/DL work: Squat 1 4x6 Back Squat/3x6 Power clean Squat 2 -4x6 Sumo … Start next cycle. I also squatted 585lbs for a double by the end of it which takes my estimated 1RM to around 620lbs. 3 20. There are 3 variations of the program to choose from, depending on what your secondary goals are. December 31 2015. Program Review. stronglifts 5x5 This is the Stronglifts 5x5 strength training workout, if you want to follow their workout to the letter then click on that link. [Program Review]Jonnie Candito 6 Week Intermediate. 1 20. TL;DR +5kg on squats, -5kg on bench, +5kg on deadlifts. I'm in Week 4 now, but have missed squat lifts in 2 consecutive weeks, having to drop my max by 2.5% both times. Tom Leech. I ran candito's 6 week program over the summer. I would do a second workout later in the week that’s more focused on technique and performance versus loading. 1 1. Front squats 80kgx5 85kgx5 90kgx5 Paused the first two sets, didn't on the last one. For the second 2 weeks, every front squat was performed with a 5 second isometric pause in the bottom position. So there you have it, my back story and my current stats. 6. Sumo Deadlift: 485lbs. 15+ reps. Made it to 26 last week! Just use projected one rep max from last week's 1-4 rep set. 860lbs World Record Squat at 220lbs Posted in Motivation, Powerlifting, Training, Videos. 1 20. 530 545 1 3. Will definitely do it again some time! Week 2 and 3 add 2 more sets of 5@RPE8 and Week 4 you'll hit 4 sets of 5@RPE8. Unformatted text preview: Reasoning Behind The Candito 9 Week Squat Program By Jonnie Candito Goal And Context Of Program The concept for this program was derived from the 6 week advanced bench program I released.Unlike the bench program, this did not come from a place of frustration with my own training. Differences: 1974 is a 3 week program, 1976 is a 6 week program At the end of my last block a couple of weeks ago I hit yet another deadlift PR, got 675lbs, so a nice round 7 plates, which is a 10lbs jump from my first block. Tags: back squat conventional deadlift deadlift max personal record pr squat. So just do your working sets of back squats, then do the front squats afterwards. The variations are: Control; Hypertrophy; Power; The main exercises will remain the same regardless of which … 2 4. If we wanted to work the front squat twice a week, what would you recommend? If you accept the default gym exercises (squats, deadlifts, barbell row, and standing overhead press) then it matches the Stronglifts 5x5 program. Candito 6 week program accessories I'm starting Candito's routine next week and I basically need 4 accessories for lower body and 4 for upper body as well. Mike Robertson says: May 16, 2019 at 6:47 am. I've been lifting for about 16 months now. 1 20. Program Review. 3 20. Because of this each week will be different. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last upper workout). I’m currently running it with Front Squat/DB Bench/Power Clean while on a break from the Big 3, and I’d like to be able run it with both those and the Big 3 at once because they help so much with my main lifts. Easily share your publications and get them in front of Issuu’s millions of monthly readers. Low Bar Squat: 380lbs. About me: 20 y/o, 6’0, 88kg (193lbs) TLDR: Gained 20 lbs squat, 15 bench, 20 deadlift. 1 20. Candito 9 Week Squat Program Options Weight Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable. Then do the olympic lifts, then end it with front squats. Jonnie Candito 6 Week Powerlifting Program Spreadsheet. Quick update - I'm currently on my third cycle of Candito's 6 week program and am still seeing excellent results. Bench Press: 245lbs. The stronglifts 5x5 is a very basic program that just uses five big compound exercises. candito 6 week periodization workout This is the advanced strength training program that is very similar to Jonnie Candito's 6 week periodization workout, if you want to follow his workout to the letter then please click on that link. Reasoning Behind The Candito 9 Week Squat Program By Jonnie Candito Goal And Context Of Program The concept for this program was derived from the 6 week advanced bench program I released. 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