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. When it comes to isolation exercises, you must prioritize training the weaker muscle groups that are involved in bench pressing. Feet directly under the candito program spreadsheet and conversations which is required changes necessary to complement the options are able to gradually over the load. Week 6: Work up to 315×1 NOTE: 5×1, for example, means five sets of 1 rep. Robin van Spankeren Week 5 - High Intensity Strength x1-4 x4 x2 Optional Lower Body For Week 6 You Have 3 Options 1. Barbell rows 80kgx3x6 Close grip bench 65kgx6 67.5kgx6 70kgx6 Lat pull downs 73kgx3x6 Entire left arm is still feeling a bit niggly but not as severe as it was a few days ago. Deadlift: +25. 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. Jonnie Candito's 6 week program is a powerlifting peaking program. Its training protocol involves several short training blocks. The weights will be challenging enough to promote shock and growth but not too heavy to hamper your recovery. But the main problem lies in the fact that as a lifter becomes more advanced, making substantial increments can be a bit challenging for him. It requires you to train only two times a week instead of five times. 3. Following this program will surely provide you with the results you are looking for. This bench press program is broken up into 3 segments: Weeks 1-2 – Rep Work. 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. If you follow this program, you can expect a substantial increase of weights lifted on your Bench Press and that too in just a period of 6 weeks. Meld je aan of registreer om reacties te kunnen plaatsen. Because of this each week will be different. Candito 6 Week Strength Programme Fitness Candito 6 Week Strength Programme ... bench and deadlift) into + sets. The Jonnie Candito 6 Week Powerlifting Program holds a prime spot when it comes to powerlifting peaking programs. If your primary pressing muscles are too sore from bench pressing excessively, you can choose accessory exercises that target more indirect groups like rear delt flyes, lateral raises, upper back work, etc. Conversations … It is essentially just based off the RPE % scale @10, so if you got 2 reps in week 5, then you are using a weight that is 96% of your true 1RM weight – therefore, you can calculate your estimated 1RM weight from this. Candito 6 week program C2W3D2 Bench 90kgx2x6 90kgx5 Think I held it too long in the last set and got thrown off a bit, not too bothered though! Candito Advanced Bench Program - Explanation This volume intensive program is built to specialize in the bench press over a six week cycle and is the program I personally used to break through a year long plateau. candito bench program spreadsheet for a doubt the different. Hello and welcome to my catalogue of Candito’s 6 Week Strength Program. We hope you love our fitness programs and the products we recommend. Weights in lb What are your 1RM's for the following lifts? Jonnie Candito 6 Week Powerlifting Program SpreadsheetTexas Method Workout ProgramHepburn Method Powerbuilding ProgramSheikburn ProgramBoris Sheiko Program, Jonnie Candito 6 Week Advanced Bench Press Program Spreadsheet. By: ambushlifting . Week 1: This week was just as prescribed, do-able but challenging. With a ton of food. Wendler's 5/3/1 or Candito's 6 Week Strength? This program extends for a period of 6 weeks that are divided into four different phases namely:-. Candito 6 week program C2W3D2 Bench 90kgx2x6 90kgx5 Think I held it too long in the last set and got thrown off a bit, not too bothered though! There are 3 variations of the program to choose from, depending on what your secondary goals are. Geüpload door. Excellent program. Read/Download File Report Abuse. The Jonnie Candito 6 Week Powerlifting Program holds a prime spot when it comes to powerlifting peaking programs. I will attempt to perform the prescribed workouts without any adjustments, unless I fail a lift. My current squat is at 400, bench is at 255, and my deadlift is at 355. It’s not a perfect science, but it makes sense – and has more scientific backing to it than the ol’ multiply by 1.03 for 2 reps, 1.06 for 3 reps, etc. Manipulated in a spreadsheet for his impressive powerlifting. Bench is by far my worst lift, and one day I was scrolling through this subreddit and found that Candito released an advanced bench program. What is everybody's thoughts on the Candito 6 week training program? The first two weeks I was repping my 3RM for 12 on bench. On a three-day-per-week program, the daily volume should be lowered since the weekly frequency is higher. Thanks. I started Candito's 6 week program recently and was hoping to hear some people's results specifically on the deadlift. During each six week cycle you will be ramping intensity (weight … Not convinced? Throughout the routine the bench accessories, deadlift variations and upper body accessories are automatically updated based on the drop-down menus on the ‘Inputs’ page. These training blocks are targeted towards promoting muscular conditioning, hypertrophy, linear weight increases, heavyweight training, intense strength training, and deload/testing. Workout Rating 3.5/5. Current 1rms: Bench: 265 Squat: 315 Deadlift: 405 Goals: (will update when I achieve them) Bench: 280 Squat: 330 Deadlift: 440 Assistance Exercises I plan to run Upper: One-Arm Dumbbell Row, Seated Dumbbell Press, Weighted … Barbell rows 80kgx3x6 Close grip bench 65kgx6 67.5kgx6 70kgx6 Lat pull downs 73kgx3x6 Entire left arm is still feeling … This is my experience with the program on a week to week basis and then reflection on the program as a whole at the end. 프로그램을 소개하기 전에, Candito Training 을 지원해 주는 것에 감사를 표한다. It looks like a solid program but I’m not sure if the stages of the program would be long enough for me to make optimal progress. A taper week, for if you wanted to test your 1rms. I will be doing a recap after my second cycle with this strength program (I am currently just completing Week 2 when I post this) The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. The main goal of this workout is to help you improve your strength. Leading up to the program, I've always done Candito's Linear Program and hit a grindy rpe 10 170 lb bench at 167.6 lb bw at the USAPL Baltimore Open on 7/11 and a 182 lb bench at 172.2 bw at the USAPL Maryland State Championships on 11/21. Think about it. Hypertrophy week. The 6 week powerlifting program includes a mixture of hypertrophy and strength work to make sure you build muscle while your strength increases. Take this 6th week to actually find your 1 rep max. There is no need to train to failure. So if the programme calls for something like 137.5 x3, 140 x3 and 142.5 x3, I'll go beyond 3 reps on the 142.5 set if I feel I'm able to, but won't go to failure (i.e. Let's not pretend that it is. Kragt. Date Monday, November 18, 13 Do you track your weights in kilograms or pounds? With this 6-week bench press program, the training of the advanced lifters is modified in such a way that it aids in manipulating their training frequency, intensity, and volume. A Dependency Parser … Jonnie Candito 6 Week Strength Program I ran Jonnie Candito 6WSP, overall AMAZING program. This template requires you to enter your current 1 rep max weight on the bench press, your goal weight, and the accessory exercises that you will be performing. The Candito 6 Week Strength Program is a 6 week training program built using periodization. Getting trained with this kind of protocol allows the advanced lifters to break through the plateaus and barriers and make decent improvements in bench pressing capabilities. Skip Week 6. The prime purpose of the spreadsheet that has been presented here is to give you a comprehensive idea about how you should progress with the program in a practical way. I stripped Greg Nuckols program and combined it with what I usually do on Candito’s 6 Week + Hybrid Bench when it comes to upper body. I expect to struggle a little, but to make it though to week 3 in a solid shape. Home » Workout Programs » Lift Specific Programs » Jonnie Candito 6 Week Advanced Bench Press Program Spreadsheet. Jonnie Candito 6 Week Powerlifting Program Spreadsheet, 6 Week Soviet Peaking Powerlifting Program [with Spreadsheet], The high-intensity peak set phase (Week 5). During each six week cycle you will be ramping intensity (weight relative to your one rep max) on your big lifts. Universiteit / hogeschool. Since volume is high, there should be a minimum of two days off between bench days. I stripped Greg Nuckols program and combined it with what I usually do on Candito’s 6 Week + Hybrid Bench when it comes to upper body. Created By Jon Candito . You will train either three, four, or five days per week depending on what week of the cycle you are currently on. With this 6-week bench press program, the training of the advanced lifters is modified in such a way that it aids in manipulating their training frequency, intensity, and volume. I was only taking all american kre-alkalyn efx and protein. This program is a 6-week linear workout guide. Since 2nd semester of classes start tomorrow, I plan to start Candito's 6 week periodization program to start the next semester and year right by staying consistent. Leading up to the program, I've always done Candito's Linear Program and hit a grindy rpe 10 170 lb bench at 167.6 lb bw at the USAPL Baltimore Open on 7/11 and a 182 lb … It is held in especially high regard for improving the one rep… KIZEN 6 Week … Hello and welcome to my catalogue of Candito’s 6 Week Strength Program. Lists for accessory exercises that you can add your own desired exercises to – which will then show up in the routine drop-down menus for additional accessories throughout the routine. Vak. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity (weight) during the second week. Jac. 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. 2. Candito Advanced Bench Program by Jonnie Candito Goal And Context Of Program This program is built primarily for an advanced lifter looking to set aside a period of time to focus on overloading the bench press with high frequency, volume, and specificity. I'm only doing it for squats and deads and doing my own thing for bench given the very average to negative results on the bench. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. Following this protocol, you can certainly achieve the … Jonnie Candito Linear Program Spreadsheet Read More » … Squat: +16. You can select any one from the below list. I will be doing a recap after my second cycle with this strength program (I am currently just completing Week 2 when I post this) Date Monday, May 27, 2013. Date Friday, October 16, 15 Do you track your weights in kilograms or pounds? It didn’t include the upper body accessories: back (horizontal + vertical) and shoulder accessories, that the original 6 week has in the program. Feet directly under the candito program spreadsheet and conversations which is required changes necessary to complement the options are able to gradually over the load. Universiteit / hogeschool. Program Overview. Along with following the training protocol mentioned in this Google sheet, you also need to take care of some points that are mentioned in the following section. How the Bench Press Program Works. … Oefenvragen WFT - … Squat: +16. The list of options for these accessories can be found in a hidden group of rows on row 29 – these can be changed if desired, I’ve included all the ones recommended by Candito and added a few myself. Geüpload door. Stimulation that the program will choose three powerlifting coach believes is only the point entirely. This morning I completed Week 2C of the Candito 6 Week Strength Program as follows: Superset: Hypers 10-25, 10-25, 10-25 Squats 5-135, 3-175, 2-225, 10-255 (MR set), 10x3 @ 245 Superset: Leg Curls 12-50, 12-50, 12-50 Leg Raises 12, 12, 12 Bodyweight: 204.0 Pounds (Down 18.0 Pounds from 7/9) Workout Duration: 39:45.50 h:mm:ss (with 1:00 rest between most sets) Days and dates for each training session based on a start-date inputted in the ‘Inputs’ page – this was a feature in the 6-week program that I found useful. What would you guys think about doubling the length of the Candito 6-week plan? Jonnie Candito Linear Program is basically a simple training layout ... characterized by its linear progression scheme. Admittedly, this is not Candytoe’s work, but rather Bruce Krawfish’s, it is the exact taper week from. I will be doing a recap after my second cycle with this strength program (I am currently just completing Week 2 when I post this) Check out and Support Jonnie Candito! The variations are: Control; Hypertrophy; Power An updated way to calculate your projected maxes, and an input calculator to do it for you. The commencement of week 4 marks a drastic change in the training pattern. Candito 6 Week Strength Program Complete the fields in blue, and excel will automatically formulate your workouts, each week is printabl What date do you want to start the Program? The variations are: Control; Hypertrophy; Power While you will be pushing for progression, it will not be with super-heavy weight and low rep sets. drworkout.fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. The in-built calculator easily calculates the weights with which you will be training in your workout sessions. It helps us keep the lights on. Candito 6 Week Strength Program Complete the fields in blue, and excel will automatically formulate your workouts, each week is printabl What date do you want to start the Program? By: ambushlifting . I hit all my numbers and goals for the program this week. In the high-intensity peak set phase, your training intensity is again increased and you attempt a new 5 rep max. Weeks 3-4 – Transition period. My best deadlift was 455 but I had some injuries and I … Candito Twitter Candito Facebook Candito YouTube Candito Training … Especially when it comes to professional powerlifters, an elite level bench press strength can certainly take their game to next levels. Candito Advanced Bench Program - Candito Training HQ This program is built primarily for an advanced lifter looking to set aside a period .... since it is less than 5 pounds, and of course we all know it wouldn't be linear ... Candito Advanced Bench Program Explanation.pdf. There is also a nifty combination of this bench program along with the squat and deadlift programming from Jonnie’s popular 6 Week Strength Program, which is here: Candito 6 Week Program + Advanced Bench Hybrid Program Of course, if you enjoyed the program, please consider donating to Jonnie (PayPal link on site). 0. Week 2! I'm certain I can hit 440-445 touch and go right now. 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