If you want the high protein cereal (and to support your boy), here is the link - magicspoon.thld.co/candito_0622 I always value taste more than anything, since the basics are all that matter otherwise. This cereal + fat free milk tastes awesome. Spending more money on something you'll actually enjoy is well worth it in my opinion. I'm actually going to buy some myself after this deal is done too.
I love ATG squats. Never felt comfortable doing squats any other way to be honest. Thanks for sharing the program, I have been trying to progressively overload on a 3x10 squat scheme and I think your program will be better.
Also having been prioritizing the Morally Superior Squat™ recently, I concur that the humblement levels are insane in the beginning. But ultimately you will at least sleep better at night, knowing you have done the right thing.
Went from "MIGHT get a white light" to bench squat, dropped like 45lbs, finally worked back up, then switched to atg, dropped about 45lbs again, almost back up. Really wanna hit 315lbs atg 1rm at 180lbs 6'1". I know its not a lot but gym isnt a huge priority to me, i go twice a week, i just like to push hard those 2 days.
It's funny because as a 6foot 2 individual, I've emphasized Olympic style squats for a while now and I get stares as if I'm doing something groundbreaking, LOL. I will say this. I personally feel more resilient and stronger doing fill ROM squats than I did doing power style squats.
@@jtyree0226 LOL. What can I say? I'm only giving my personal observation. But when I think about it, alot of people don't typically squat with a full ROM like weightlifters because to them, that's not necessary and that's ok as well. I personally will never go back to anything less than that unless I'm periodizing squat variations into my routine. And yes, I go to go to regular commercial gym and for the most part, the people there just care about being fit. As for me, I can about being able to squat heavy weight with a full ROM, regardless of my long legs and height.
Yes 👍🏾 I’m also 6’2 and tried powerlifting style squats, it was hurting me a lot on the hips, going 90 degrees is also very weird, I’m only able to squat with the Olympic squat and I agree with the stares, when I’m doing pause squats with weights like 130kgs, people are usually looking
@@EnkiriElite it's one of those things that you know 100% they only have it inside their house is because they are getting paid. You will NEVER see it on this channel again after their deal is up lol... But money so I hold zero grudge for him selling it haha I know I would
I completed the program. My previous 10 rep set that I had done was 108kg and heaviest higher rep max was 131kg for 6. For the new 10 rep max I was aiming for 120kg. All I can say is that this was a complete success. I dont know my current 10 rep max, but I certainly know my new 15 rep max, which is 120kg! =D Thanks for the program.
Wow that’s great 😃 I’m starting the program tomorrow, current PR is 155kgs, I don’t know what my 10rep max is, I haven’t done more than 3 reps of squats since I was at 100kgs 😅😅😅 this program gonna be tough
@@imhassane Good luck, hopefully it goes great for you too! I haven't done high reps on squat for long neither. Before 2022 I rarely went over 6, cos I was mostly running Russian Squat Routine all the time =D Even though my higher rep maxes seem good, my heaviest one rep is still 150kg from like year and a half ago. Epley's 1repmax formula says 15x 120kg = ~180kg 1rep, but I HIGHLY doubt I could do that =) Oh and btw towards the end I felt like there was too little volume, but I guess Jonnie knew what he was doing =D
I used hi bar squats most of the time for powerlifting as they put less pressure on my arms and shoulders and I was able to concentrate on drive out of the bottom. I only did low bar a few times before the meet .
You have failed to find the highest of moral high grounds. - High Bar - No Squat Shoes - No Belt - No Shirt - No Clothes Actually - No Music - No Lights, actually no natural light either. - No Water
A good leg press is a nice exercise to work in to lower body training. You can pump a lot of reps with no lower back issues. I use it when I have a good one that isn't too constricting.
$8 for a gym that has multiple full cage racks with adjustable safety's, a comp style combo rack, calibrated rogue plates + tons of boxes, chains and resistance bands? i need this gym lmao
I’ve eaten more bowls of cereal than anyone flat out. Guaranteed. At least 8 bowls most days and I’ve been eating like for 18 years. The 16 years prior, I had only eaten a few bowls per day. Some days, I eat 2 big bags/boxes. Like every other Saturday.
Hey jonnie if I’m running the 9 week squat program how can I make sure my other lifts like bench and deadlift don’t fall behind and atleast maintain on those lifts?
It's not very cool to say, "Obviously 230lbs is disgusting, embarrassing baby weight" in a video meant for beginners imo, bc it's not even true for you! 230 lbs is merely a tool; no lifter should feel stigma about using it at any point in their career. I just think negative talk doesn't need to be repeated anymore in lifting spaces, even to summarize the haters.
This guy would look 'somewhat* normal physique in regular clothes (nothing that would cause you to double-take), but has the strength of a fkn superhero.
I'm: 1.) Maple Waffle 2.) Original 3.) Cocoa 4.) Oatmeal cookie The weird thing is that some of my fave MS flavours do not reflect my favourite "real life" favours. I would have guessed peanut butter or cinnamon are my faves whilst I actually don't care for cornflakes or chocolate cereals
Should I be reverse pyramiding if I am increasing sets per week? My current program has 4 week cycles of X sets of 8, starting at 3 sets and adding a set each week. On my first week I shoot for the final set being rpe 8, so each week the extra set ends up being tougher. I've just always been told if you're doing 'sets at RPE' then that means the final set is that RPE, with the rationale that the first few 'easier' sets are good volume. My aim is hypertrophy. The above system has been working for presses, but 6 sets of deadlifts have been kicking my butt. I had never considered reverse pyramiding.
Don't think that's fair to say. I'm still putting in the time and training hard, have done for a long time and will continue to do so. Nothing wrong with asking for advice on training a bit smarter
Johnny, a few questions for this vid. I've seen a handful of notable coaches lately, including Noriega, say the front squat is inferior for hypertrophy. What's your reasoning for using it? (I think it's cool but don't know either way) Second, since you have such exceptional mobility, why not take the leg press lower and also be morally superior there?
It was really hard and painful for me to switch from low bar to high bar ATG. When i switch to ATG my knee started to hurt. Do you think it is related with the squat or am i doing something wrong..?
You may have jumped in too heavy a weight. Your tendons and ligaments aren't used to that ROM so just ease into it as if it's a new lift and you'll bring your weights back up to normal pretty quick.
Hips are really sore after squats. Can hardly do a body weight squat without pain after a session. Not heavy at all as have been easing into it after not doing heavy weights since beginning of pandemic. Arthritis maybe?
Try Steve Shaw 16 week bench program, I’m on my 7th week right now and last week I tested my bench it went from 95kgs to 115kgs and I still have 8 weeks left. The first 8 week are hypertrophy based and the 8 last are strength base. Hope those last week will get me to 125kgs at least
@@Julian-ex3yn my pleasure, you can look at the comment section of the video, I’ve documented all my progression with the program (day by day and you’ll see I hit pr every week almost). Good luck 🤞
How do you guage RPE 6.5 say as opposed to RPE 6 or 7? :-D I can get objectively close with my VmaxPro, but not by „feel“. Bench is also seems way easier to judge than lower body exercises
Finding RPE a barrier to entry in this program. Like, what loading do I use compared to day 1 week 1 to ensure my last set of 6 on day 2 week 2 is RPE 7? It's a bit lol.
@@imhassane got a hamstring injury trying to do heavy Romanian deads immediately after 6x6 squat with 352lbs, so that wasn't fun. Pretty sure I fucked up the RPEs throughout the program so there's that. Still got a new 10 rep max of 352lbs at the end though. It was fun but I screwed it up (the program), I'd say.
Platz squat has the feet placement so close to each other than you pretty much have to wear squat shoes or rely on heel elevation using plates or a ramp to be able to hit full depth. It's essentially High Bar ATG but with a really narrow stance. You can High Bar ATG squat and get a whole leg activation feeling but Platz squats are made to focus really heavily on the quads. Which is achieved through the closer foot postion and heel elevation.
If you want the high protein cereal (and to support your boy), here is the link - magicspoon.thld.co/candito_0622
I always value taste more than anything, since the basics are all that matter otherwise. This cereal + fat free milk tastes awesome. Spending more money on something you'll actually enjoy is well worth it in my opinion. I'm actually going to buy some myself after this deal is done too.
I love that cereal. Expensive, but what isn't nowadays?
Great sponsorship! How exactly are you adressing your hip shift? Are going to make a video about it?
Legit thought the cereal was Candito trolling
Bro oatmeal cookie was off the chain if you haven't tried that one 💯
Woof $1/oz. yeah, I'll stick to my protein powder mixed with my bag of oats.
Finally, after all these years, you were able to reach to Week 2.
MY HEART DROPPED WHEN I HEARD THAT "BECAUSE I'M DONE WITH POWERLIFTING"
This man's personality has always been very absolute. I kind of doubt he will never go back to it.
At 5:45 he literally states the lower weight he's moving to.
It is crazy, I just texted my training buddy to check out the Candito 6 week program and then this alert came...Candito MIND READER! 🤣
Just do 6 week first
Thing is brutal but definitely works
The 6 weeks program is amazing
Candytoe, I remember when the 7week was coming out “by the end of 2020”. Maybe we can see it when you run it during 2022!
How old are you lol
@@Barneyfithlawman 9 and a half
Why does that matter that’s 4 years ago lol
Dude all these years later and I'm still using your OG 6week excel doc
Week 2 always kicked my ass
@@fierce3006 Week 1 day 1 is already insane in terms of weight.
My favorite program, always gives gains
It’s da bomb for sure
how good is it for bench gains?
I’ve been doing it all wrong curls is the secret to a huge squat
Loving the content man as always! But dude, get a blue tooth lav mic (Rode Go II). I can't wait to see that submax set of 10 with 405.
Good video to close out the year. Can't wait to see what you publish in 2023
Have followed this man for over 8 years first time commenting love this dude
Been watching this guy for nearly ten years now, love the consistency!
The king is back
I love ATG squats. Never felt comfortable doing squats any other way to be honest. Thanks for sharing the program, I have been trying to progressively overload on a 3x10 squat scheme and I think your
program will be better.
Have always enjoyed your production value. Bro even the time ramping at the end on the single leg presses. Sick af
Last box jump was crazy man!
ATG front and back squats are the best-looking lifts too.
yes
8 bucks for a gym that has pretty decent looking equipment and accommodating weight sounds like a pretty good deal
This is the change I’m thinking about as my approach to training. Glad to see you post and your looking good bro!
I’m 3 months into switching to hypertrophy (also actually blasting atg HB). I’m having a lot more fun than trying to squeeze 5lb SBD PRs
@@ThatBoi1995 that hit home with me. Started it this week.
Also having been prioritizing the Morally Superior Squat™ recently, I concur that the humblement levels are insane in the beginning. But ultimately you will at least sleep better at night, knowing you have done the right thing.
Went from "MIGHT get a white light" to bench squat, dropped like 45lbs, finally worked back up, then switched to atg, dropped about 45lbs again, almost back up. Really wanna hit 315lbs atg 1rm at 180lbs 6'1". I know its not a lot but gym isnt a huge priority to me, i go twice a week, i just like to push hard those 2 days.
Your feeling is a lie
Jo-kneeeee! I was raised by TH-cam fitness back in the day, and you were one of my parents
He’s really an OG
Using your advanced deadlift program. Finished the volume phase, and hit a PR of 200kg*10. Pumped to see what the peak will end with.
It helps, he's right, my knee pain is much lower now.
Morally Superior Approved
It's funny because as a 6foot 2 individual, I've emphasized Olympic style squats for a while now and I get stares as if I'm doing something groundbreaking, LOL. I will say this. I personally feel more resilient and stronger doing fill ROM squats than I did doing power style squats.
Exactly! Leveraging your body into weird angles and positions to move a weight from A to B is idiotic. The sport has become so stupid LMAO.
Lol getting looks? Going through full ROM on squats gets looks? Not to crap on you yourself but Must not be a serious gym then
@@jtyree0226 LOL. What can I say? I'm only giving my personal observation. But when I think about it, alot of people don't typically squat with a full ROM like weightlifters because to them, that's not necessary and that's ok as well. I personally will never go back to anything less than that unless I'm periodizing squat variations into my routine. And yes, I go to go to regular commercial gym and for the most part, the people there just care about being fit. As for me, I can about being able to squat heavy weight with a full ROM, regardless of my long legs and height.
Yes 👍🏾 I’m also 6’2 and tried powerlifting style squats, it was hurting me a lot on the hips, going 90 degrees is also very weird, I’m only able to squat with the Olympic squat and I agree with the stares, when I’m doing pause squats with weights like 130kgs, people are usually looking
I’m gonna have to check out that peanut butter cereal
I've been considering it for a while myself. Will also be giving it a try!
Magic spoon tastes like actual cardboard, I returned my boxes lol
@@floridamanHooning 😂 womp, maybe not then
@@EnkiriElite it's one of those things that you know 100% they only have it inside their house is because they are getting paid. You will NEVER see it on this channel again after their deal is up lol... But money so I hold zero grudge for him selling it haha I know I would
I completed the program. My previous 10 rep set that I had done was 108kg and heaviest higher rep max was 131kg for 6.
For the new 10 rep max I was aiming for 120kg. All I can say is that this was a complete success.
I dont know my current 10 rep max, but I certainly know my new 15 rep max, which is 120kg! =D
Thanks for the program.
Wow that’s great 😃 I’m starting the program tomorrow, current PR is 155kgs, I don’t know what my 10rep max is, I haven’t done more than 3 reps of squats since I was at 100kgs 😅😅😅 this program gonna be tough
@@imhassane Good luck, hopefully it goes great for you too! I haven't done high reps on squat for long neither. Before 2022 I rarely went over 6, cos I was mostly running Russian Squat Routine all the time =D Even though my higher rep maxes seem good, my heaviest one rep is still 150kg from like year and a half ago. Epley's 1repmax formula says 15x 120kg = ~180kg 1rep, but I HIGHLY doubt I could do that =)
Oh and btw towards the end I felt like there was too little volume, but I guess Jonnie knew what he was doing =D
@Rubi full program is in the description in text.
@Rubi you can get it on bootscamp
King for actually uploading in the correct res instead of whacking a png of black bars on the video
candito the type of guy to do two cliffhangers in one vid
I just hit 405x7 rep pr for a second time, one day I’ll get that 10th rep. 🤙
Update: hit 405x10 PR as of today, this video hyped me up!!!
@@ogbigslurm congrats bro that’s huge
Front rack position is on point.
The Goat has spoken, based and ATG pilled
Our patience has been rewarded gentlemen
THE VIDEO IS FILLING MY ENTIRE SCREEN
F U L L S C R E E N
U
L
L
S
C
R
E
E
N
+ TH-cam auto Brightness 🔆 😨
The king of pyounds has returned
Did week one day one today after weeks of triples and a deload... I lovehate you Jonny. Looking forward to the DOMS in the morning.
Thanks. Please share how you're addressing the hip shift!
I used hi bar squats most of the time for powerlifting as they put less pressure on my arms and shoulders and I was able to concentrate on drive out of the bottom. I only did low bar a few times before the meet .
We moving back to full rom now. Based Candaddy
You have failed to find the highest of moral high grounds.
- High Bar
- No Squat Shoes
- No Belt
- No Shirt
- No Clothes Actually
- No Music
- No Lights, actually no natural light either.
- No Water
What, no ‘no food’? This is a beta male list
No muscular contractions
You forgot no kcals. Fasted mode PR
230 pounds is baby weight? Disgusting? Embarrassing? Yikes……hope this dude doesn’t walk into the gym and see me struggling to back squat 215
Coach, I'm lol'ing at the way u mauled open those boxes! 😭😭😭
I'll try this out 💯
I want Candito to direct a movie.
Jonnie uploaded ❤️
A good leg press is a nice exercise to work in to lower body training. You can pump a lot of reps with no lower back issues. I use it when I have a good one that isn't too constricting.
I’m immediately challenging u on that cereal claim candito - no chance ur shot.
Been waiting for so long 😂😂
Ronnie trained with a RPE of 11 John!
$8 for a gym that has multiple full cage racks with adjustable safety's, a comp style combo rack, calibrated rogue plates + tons of boxes, chains and resistance bands? i need this gym lmao
Really good editing.
The SSB reverse lunge is the solution!
I’ve eaten more bowls of cereal than anyone flat out. Guaranteed. At least 8 bowls most days and I’ve been eating like for 18 years. The 16 years prior, I had only eaten a few bowls per day.
Some days, I eat 2 big bags/boxes. Like every other Saturday.
More curls. Dom will be proud.
King.
That's a nice little gym.
Also cheers if you can properly digest magic spoon
Down to run this after my Oly comp.
Sick shit Candito.
My next strongman contest is in Austin in September. If jonnies still there...🤩
Hey jonnie if I’m running the 9 week squat program how can I make sure my other lifts like bench and deadlift don’t fall behind and atleast maintain on those lifts?
Awesome! 🔥
It's not very cool to say, "Obviously 230lbs is disgusting, embarrassing baby weight" in a video meant for beginners imo, bc it's not even true for you! 230 lbs is merely a tool; no lifter should feel stigma about using it at any point in their career.
I just think negative talk doesn't need to be repeated anymore in lifting spaces, even to summarize the haters.
"230lb front squats is cringeworthy and embarrassing"
Ok I guess I'll just go crawl into my cringe cave and cry myself to sleep
You are not alone brother..
Where did he mention that?
@@LAGman91 when he was doing 230lb front squats
I felt as though I was watching Dom on BroSciencelife with that bicep curls intro.
Based candito 😎💪
This guy would look 'somewhat* normal physique in regular clothes (nothing that would cause you to double-take), but has the strength of a fkn superhero.
White top, red pants, multi colored shorts, green knee sleeves, teal shoes. Best.Dressed.Lifter.Ever
Oh shit he's alive
The hair is back!
EDIT: wait it has been for the past few videos... I just forgot BECAUSE YOU DON'T UPLOAD OFTEN >:C
Is it a copy of starting strength?
Gandalf has return
I'm:
1.) Maple Waffle
2.) Original
3.) Cocoa
4.) Oatmeal cookie
The weird thing is that some of my fave MS flavours do not reflect my favourite "real life" favours. I would have guessed peanut butter or cinnamon are my faves whilst I actually don't care for cornflakes or chocolate cereals
Nice video man ill try the ass to grass squat next time im in the gym
Hello Jonnie!
Should I be reverse pyramiding if I am increasing sets per week?
My current program has 4 week cycles of X sets of 8, starting at 3 sets and adding a set each week. On my first week I shoot for the final set being rpe 8, so each week the extra set ends up being tougher. I've just always been told if you're doing 'sets at RPE' then that means the final set is that RPE, with the rationale that the first few 'easier' sets are good volume.
My aim is hypertrophy. The above system has been working for presses, but 6 sets of deadlifts have been kicking my butt. I had never considered reverse pyramiding.
Paralysis by analysis god damn
Don't think that's fair to say. I'm still putting in the time and training hard, have done for a long time and will continue to do so. Nothing wrong with asking for advice on training a bit smarter
Just started Candito 9wk sq and adv bench...what are the odds.
Johnny, a few questions for this vid. I've seen a handful of notable coaches lately, including Noriega, say the front squat is inferior for hypertrophy. What's your reasoning for using it? (I think it's cool but don't know either way)
Second, since you have such exceptional mobility, why not take the leg press lower and also be morally superior there?
Probably because you can't turn a front squat into a good morning
They say that because your thoracic spine can be a limiting factor .
What the other days should look like?
Cereal slaps!
Slowly but sourly becoming Ivan from squat every day
It was really hard and painful for me to switch from low bar to high bar ATG. When i switch to ATG my knee started to hurt. Do you think it is related with the squat or am i doing something wrong..?
You may have jumped in too heavy a weight. Your tendons and ligaments aren't used to that ROM so just ease into it as if it's a new lift and you'll bring your weights back up to normal pretty quick.
What does “RPE7 on last set” mean ? (Week 3 day 2)
Could have gone 2-3 more reps for $100…
All this talk of full ROM... any thoughts about a Mike Istraetel/RP collab?
What does pyramid down mean? Could someone please give an example of that workout?
400x5, 350x6, 315x10
I don't trust anyone who promotes Magic Spoon as great tasting. It's disgusting.
i caught chlamydia from the leg press machine though
Are you running on your days off?
What’s your diet like?
I want buy a ipf approved belt, wrist wrap and knee sleeve. Do you think which which company is best. I don't have a lot of money.
Nice video, but it´s really hard to focus on what you´re saying when the focus lies entierly on those dope tights
If incorporating DL twice a week, what would u recommend that programming to look like?
Hey do you know the name to one of the articles where Beardsley writes about dropping load across straight sets?
Hips are really sore after squats. Can hardly do a body weight squat without pain after a session. Not heavy at all as have been easing into it after not doing heavy weights since beginning of pandemic. Arthritis maybe?
Fuck, I need a free bench program 😩 (I have lumbar scoliosis and can't squat, I wish I could)
Try Steve Shaw 16 week bench program, I’m on my 7th week right now and last week I tested my bench it went from 95kgs to 115kgs and I still have 8 weeks left. The first 8 week are hypertrophy based and the 8 last are strength base. Hope those last week will get me to 125kgs at least
@@imhassane thnx bro I will have a look
@@Julian-ex3yn my pleasure, you can look at the comment section of the video, I’ve documented all my progression with the program (day by day and you’ll see I hit pr every week almost). Good luck 🤞
How do you guage RPE 6.5 say as opposed to RPE 6 or 7? :-D I can get objectively close with my VmaxPro, but not by „feel“. Bench is also seems way easier to judge than lower body exercises
It's good to know I'm not the only one who imagines myself as Ronnie Coleman when I leg press.
How do you get it to not feel like it’s crushing your spine under your scapula? Or is it just me?
What are are the reps and RPE for deadlifts for 2x a week?
When I ATG I have a bad butt wink. Any advice to help my form? I work on ankle mobility but could use some tips.
Finding RPE a barrier to entry in this program. Like, what loading do I use compared to day 1 week 1 to ensure my last set of 6 on day 2 week 2 is RPE 7? It's a bit lol.
It's all good. Figured it out lol. Gonna add a 3rd week of 10s because I want to. 6 weeks of hypertrophy!!!
Just talking to myself over here.
Did it work for you ?
@@imhassane got a hamstring injury trying to do heavy Romanian deads immediately after 6x6 squat with 352lbs, so that wasn't fun. Pretty sure I fucked up the RPEs throughout the program so there's that.
Still got a new 10 rep max of 352lbs at the end though. It was fun but I screwed it up (the program), I'd say.
What's the difference between a platz squat and an atg high bar squat
Platz squat has the feet placement so close to each other than you pretty much have to wear squat shoes or rely on heel elevation using plates or a ramp to be able to hit full depth. It's essentially High Bar ATG but with a really narrow stance.
You can High Bar ATG squat and get a whole leg activation feeling but Platz squats are made to focus really heavily on the quads. Which is achieved through the closer foot postion and heel elevation.
When we can expect an update, in 2026?