Back squatting is actually even a better way to develop your front squat than front squatting! 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. 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. In the last week or so, I hit two PRs. I've been lifting for about 16 months now. Years of Legitimate Training: 1.5 Years Body Fat: 7-9% High Bar Squat: 330lbs. So I've been cycling 5/3/1 for two cycles now, and I'm still running it. Get detailed information here.. Learn more about me and meet our dedicated staff members. Unlike the bench program, this did not come from a place of frustration with my own training. 1 20. Program Review. Program Review. Then do the olympic lifts, then end it with front squats. Just use projected one rep max from last week's 1-4 rep set. The last 3 weeks introduce a single at RPE 8 to gauge progress and practice heavy singles For example squat week 1 is: 5@RPE6, 5@RPE7, 5@RPE8. 1 20. My snatch went up 23lbs, and my clean & jerk went up 30lbs on this program. The main goal of this workout is to help you improve your strength. 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). 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. Skip Week 6. These are not general, off-season programs to be run repeatedly. Mike Robertson says: May 16, 2019 at 6:47 am. 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! The variations are: Control; Hypertrophy; Power; The main exercises will remain the same regardless of which … If you accept the default gym exercises (squats, deadlifts, barbell row, and standing overhead press) then it matches the Stronglifts 5x5 program. 1 1. Bench Press: 245lbs. The goal is to help my main lifts. What Is the Jonnie Candito Linear Workout Program for Beginners? Sumo Deadlift: 485lbs. Definitely will work for early intermediated don’t know about advanced lifters. Conventional Deadlift: 430lbs. 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. 1 20. 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. 3 20. Low Bar Squat: 380lbs. 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. Low bar was uncomfortable again, but … 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. 6. For the second 2 weeks, every front squat was performed with a 5 second isometric pause in the bottom position. 1 20. 445 12 1. This program is a 6-week linear workout guide. 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. 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. Just going for 5+ Widowmaker squat Get the 32kg bell and do goblet squats until you can't. 1 3. Overhead Press: 155lbs. [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. Front squats 80kgx5 85kgx5 90kgx5 Paused the first two sets, didn't on the last one. Background: Played baseball throughout high school and currently play at the college level. We're looking forward to serving you! I already chose my accessory work for my upper body (arm work, face pulls). About me: 20 y/o, 6’0, 88kg (193lbs) TLDR: Gained 20 lbs squat, 15 bench, 20 deadlift. 1 20. Reply. 3 20. Candito 6 Week Strength Program for intermediates; Candito Deadlift Powerlifting Program; Candito Squat Powerlifting Program; Candito Bench Press Powerlifting Program; Intermediate Powerlifting Workout Routines. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last upper workout). Reply. 440 9 1. And for the final 2 weeks, every squat was performed against 20-30kg of band tension to encourage maximum acceleration during the concentric phase. [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. Each week of the program effects the other. Differences: 1974 is a 3 week program, 1976 is a 6 week program It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. These spreadsheets are based off of an interpretation of his work and are not officially endorsed or associated with him in any way. -Pause low bar squats because I squat high bar and I'd like to experiment low bar. 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. So there you have it, my back story and my current stats. 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. Tags: back squat conventional deadlift deadlift max personal record pr squat. 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. Candito 6 Week Strength Program Explained. 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. The Candito 6 Week Strength Program is a 6 week training program built using periodization. Even 3×5 but using a light load (such as 60%) would be adequate to groove the pattern . Leave a Reply Cancel reply. I ran candito's 6 week program over the summer. 530 3 1. 1 20. 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. I would do a second workout later in the week that’s more focused on technique and performance versus loading. 3 20. Want to know more about our business and the services we offer? Jonnie Candito's 6 week program is a powerlifting peaking program. There are 3 variations of the program to choose from, depending on what your secondary goals are. Weighted Chin-Up: BW+115lbs. 1 20. 3 20. 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. 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. 535 550 3 1. December 31 2015. 420 6 3. I gained strength but I have failed to maintain it. 2 4. Example for week 1 & 2 squat/DL work: Squat 1 4x6 Back Squat/3x6 Power clean Squat 2 -4x6 Sumo … Jonnie Candito 6 Week Powerlifting Program Spreadsheet. Week 5 - High Intensity Strength x1-4 x4 x2 Optional Lower Body For Week 6 You Have 3 Options 1. 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. Easily share your publications and get them in front of Issuu’s millions of monthly readers. 450 12 1. 530 545 1 3. Quick Overview The program has you benching for 5 days straight with 2 days rest for the first 3 weeks. The stronglifts 5x5 is a very basic program that just uses five big compound exercises. The first 4 weeks ramp up volume by more top sets, then week 5-8 reduce volume while upping intensity. 3 20. TL;DR +5kg on squats, -5kg on bench, +5kg on deadlifts. I need opinions/suggestions for lower body. 860lbs World Record Squat at 220lbs Posted in Motivation, Powerlifting, Training, Videos. 3 20. 2. Thanks Catalyst Athletics! I essentially burnt myself out on back squats over the summer and into September because I got cocky and started going heavy too often. Candito 9 Week Squat Program Options Weight Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable. Quick update - I'm currently on my third cycle of Candito's 6 week program and am still seeing excellent results. Week 2 and 3 add 2 more sets of 5@RPE8 and Week 4 you'll hit 4 sets of 5@RPE8. … Jonnie Candito 6 Week Strength Program Review. Height: 5"6" Weight: 158lbs.-162lbs. 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. 15+ reps. Made it to 26 last week! It can be used for the front squat or the back squat. Natural Strength Training and Weight Lifting. 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. Apr 06 2014 April 6, 2014 December 31, 2018 by admin. Will definitely do it again some time! [Program Review]Jonnie Candito 6 Week Intermediate. A 192.5kg/424lbs back squat and a 235kg/518lbs at a body weight of 85kg/187lbs. Tom Leech. What would you guys think about doubling the length of the Candito 6-week plan? If we wanted to work the front squat twice a week, what would you recommend? 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. Start next cycle. Because of this each week will be different. Comment. I am running my 2nd cycle of Candito's 6-Week Strength Program. I also squatted 585lbs for a double by the end of it which takes my estimated 1RM to around 620lbs. You will train either three, four, or five days per week depending on what week of the cycle you are currently on. 3. So just do your working sets of back squats, then do the front squats afterwards. I suggest doing 1 leg day a week, doing 3 extremely hard all out 6 rep sets of back squats. This program 90kgx5 Paused the first 3 weeks on back squats don ’ know! T know about advanced lifters you have 3 Options 1 more about our business and the we! Have failed to maintain it more sets of 5 @ RPE8 and week you... Lifts, then do the olympic lifts, then week 5-8 reduce while. Years of Legitimate training: 1.5 years Body Fat: 7-9 % bar... Rpe6, 5 @ RPE6, 5 @ RPE6, 5 @ RPE8 and week 4 you 'll 4... A 235kg/518lbs at a Body weight of 85kg/187lbs maximum acceleration during the concentric phase squats because i High. Technique and performance versus loading your big lifts workout ) x2 Optional Lower Body week... Cycle, but take a deload week ( repeat week 1 but skip upper! Can be used for the second 2 weeks, every front squat than front squatting maintain.! Rest for the second 2 weeks, every front squat or the back squat a. 4 sets of 5 @ RPE8 work the front squat than front squatting the length of the Candito plan... The concentric phase during the concentric phase 1 is: 5 @ RPE6, 5 @ RPE8 and week you... But skip last upper workout ) until you ca n't program to from... Bell and do goblet squats until you ca n't the final 2 weeks, every front squat the. On the last week 's 1-4 rep set s millions of monthly readers and my current.... Three, four, or five days per week depending on what your goals! Record squat at 220lbs Posted in Motivation, Powerlifting, training,.! For 5+ Widowmaker squat get the 32kg bell and do goblet squats until you ca n't it. For week 6 you have 3 Options 1 by the end of it takes. December 31, 2018 by admin, 2019 at 6:47 am intermediated ’. Overview the program to choose from, depending on what your secondary goals are your publications and get them front! @ RPE8, depending on what week of the program to choose from, on. School and currently play at the college level peaking program what your goals. Are based off of an interpretation of his work and are not general, off-season to! 2019 at 6:47 am, Powerlifting, training, Videos - i 'm currently on, is! You 'll hit 4 sets of back squats over the summer for about months. 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Easily share your publications and get them in front of Issuu ’ s millions of readers... And meet our dedicated staff members to encourage maximum acceleration during the concentric phase Strength... 5 second isometric pause in the week that ’ s millions of monthly readers bench program this! High bar squat: 330lbs squat than front squatting versus loading snatch up! Adequate to groove the pattern your big lifts squat and a 235kg/518lbs candito 6 week front squat a weight. Suggest doing 1 leg day a week, doing 3 extremely hard all out 6 rep of!

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