Part II: Candito 6 Week Linear Powerlifting Program Review - Squat and Deadlift Periodization
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- เผยแพร่เมื่อ 1 ต.ค. 2020
- *It's been brought to my attention the percentages are off. I plugged '100' into the lifts in the Excel sheet and this is what it spit out.... buuuut apparently it's set to round up to the nearest 5lbs, so 77.5 is represented as 80. It doesn't change the analysis here, but make sure you download from the site and DONATE!
Get the Spreadsheet and PDF here:
www.canditotraininghq.com/free...
I've gotten a lot of requests for a program review of Jonnie Candito's 6 Week Powerlifting Program. I broke it into 2 Parts: the Bench Press and Squat/Deadlift. Here, I explain the linear structure of this periodization program, the method of progression, the accessory exercise selection, and the similarities between this and other successful deadlift and squat programs.
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You're what the powerlifting community has been waiting on. We get no coverage. Thank you.
When you described the kind of person who has an easier time with deadlifts than squats that hit a little too close to home for me lolol
Just got yourself a new subscriber. Love the way you broke that down.
Great program by Jonnie, from april till now I went from 405 to 450 on DL nd 305 to 370 on Squat
How did your bench increase
@@JesseArechiga candytoe is hardly notorious for his bench ... most people make little to no progress so it’s common to use a sheiko template for bench and candito for squats and deads
@@lmc3307 a sheiko?
@@gaflippersofficial9007 Russian powerlifting coach called Boris Sheiko’s system of training. There’s lots of templates online but it’s very very high volume and takes up to 4 hours in the gym if ur doing full power . For a good 4 week bench template that you can run for multiple cycles look up Greg Nuckols intermediate medium volume bench program. I put 10lbs on my bench each month for 2 months in a row from it.
@@gaflippersofficial9007 and the Nuckols program is based off sheiko ideas it’s just less volume
Channel needs more subs. Quality content that would benefit a lot of people.
I'm an atheist, but the 10 sets of squat on week 2 made me see God's face
Made me see the devil. I'm surprised I survived 😂
lmao after i did that i said to one of the gym staff members who were watching me that I saw god on my last rep
So you saw God’s face and you still don’t believe there is a God?
You mean 10 reps?
@@leonelmartinez2486 they may be referring to day 4 where if you hit 10 reps, then you do 10 back off sets.
Thanks for this Bromley, your channel is full of amazing knowledge and I’ve used your volumization approach post lockdown and gotten amazing results. You’re probably a busy guy but would love to see a video on your thoughts on RPE (or RIR) vs percentage based programming. Cheers!
A good way of looking at it is Mike Tucherer vs Boris Sheiko.
RPE/RIR is OK for advanced lifters. But % based is king.
I like that Candito talks about the mental component I need to talk myself into it can’t just crush it 3 times a week like a machine
Also it can be done either as five day upper lower or 3 days and he has advice for older lifters
I am going to start this program in a few weeks after I finish my 16 week program. In my current program I have been improving a lot at reps; however, I have a tendency to go balls to the wall on Squat,bench,deads, and ohp trying to get a new rep PR every day in the gym. As I moved towards the end of my current program I find myself unable to recover much at all before the next lift in the gym. This has led to me taking longer days between workouts (especially between squats and deads). Listening to you explain this program has me looking forward to running it. It will be interesting for me to see how my deads and squats react to the new frequency and my recovery from workouts. Thank you very much sir, and keep up the excellent content!
When you do it just push past the first 3 weeks or so. It catches up to you real quick and you will feel weaker.. but it’s on purpose for functional over reaching. Just trust the process and stick to it
Got everything setup. Im on my 2nd week of candito bench. Starting Squat n deads With squat #1 tomorrow. Excited
Thanks for the great video, man. This helped me get started the first time I ran this.
For anyone doing this program for the first time now: here's my numbers from my first cycle (been gyming for now 6 months):
Squat - 260 -> 320
Bench - 150 -> 200
Here's the weirdest one, I tested my DL thinking my 1rm was like, 300, but I tested at the end and set a new 1rm at
420... Candito was right about surprising yourself, I hope it works for everyone else too.
(I didn't base my second cycle off of that max though, just plugged in my max as 330).
Been wondering about giving this program a try. Turns out I've fudged up my squat technique... so, will be using this program with a submaximal squat 1RM, to work on getting my technique back on track. Looking forward to giving this a try!
Great content 💪🏾🏋🏾♀️
Literally described me perfectly long arms short torso deadlift is a breeze and my best and favourite lift by a mile.
Thanks for this, man. As always, awesome job! What do you think about a deload week before the week 5 (test week)? At least, for squat. I'm not sure if three days after a 90% + sets is enough for the best performance for me. If you agree, how would you proceed ? I’ve already done the last workout of week 4 and the set of 2 @95% felt pretty hard. Seems improbable a best performance so soon. Thanks for the support !
ive been using this for a while now very good gains
Love the content. How many programs do you have planned to do? I know you want to go over different programs with different types of periodization but don’t wanna drowned your in request
I love this channel
I squatted 220kg last march. After that I dieted down, gained weight slowly back and grinded 5/3/1 for like 8 months without really getting stronger, just hit some small rep PR's here and there. The problem I had with 5/3/1 was the downscaling of 1RM, which lead to the "heaviest" squat session to be 1+ reps with 200kg, which ended up in 6 reps. This didn't result in huge 1RM improvements, since adding over 20kg to the bar felt weird because I wasn't used to weights so heavy. Now I'm completing my second cycle of the linear 6 week program, and I'm up to 3x222.5kg squat which the program determined me after finishing the first cycle. Good stuff.
Both videos are the best review of seen on this program. I liked how you showed that you can alter the program when progress stagnates by adding variations and maybe extending each phase to accommodate weaknesses or different goals depending on your sport.
Just finished my first cycle of this program today, after running 5x5 for about a month to get closer to pre covid strength. Squat is back to what it was, bench is maybe a few pounds off, but deadlift went up.
This first cycle was used to get a better idea of my training max, so I was conservative on what numbers to put as the inputs on the spreadsheet. Now that I have a more true training max the second time around should see more gains on squat and bench.
Any thoughts on adding dips (weighted or bodyweight) as an optional on the upper days for chest hypertrophy? or is this just overkill for triceps?
Read the pdf on jonnies website
I remember running it back in 2013 when he first posted it. Gotta be one of the youngest guys to give out that quality information back then right?
Finished 3wks on Super squats as a "Volume cycle", now it is time to cone into candito
After watching these two parts of the review I start on Monday, I was planning on doing another 531 cycle but no more. Candito it is
How's it going so far?
Honestly pretty god damn good. Did my first 100kg bench this week
@@Mitchell44448888 nice man! Congrats on that. That's a huge milestone. How's your squat coming?
@@tjcogger1974 stalled at around 140 due to playing volleyball 3 times a week
what is your sbd now?
I got very scared, then I read your info/vid description. Thought I was doing my percentages wrong and was getting a little nervous for next week.
Awesome drill!
Nice review... Would be awesome if you could check the Calgary barbell 16 week program...
Could you expand on why you think week 2 day 2 lower body variation is convoluted? I'm running the program right now and that day was hell on earth for me lol. Thanks for the great video
Keep up the good work man! Awesome stuff
Slow eccentric deadlifts? Martins licis doing them in latrst video, worth doing, ive starting doing 6 second eccentric last rep
Squat 2 of week 2 is always my hardest leg day. Those 10x3 with only a minute rest between sets after the max rep 10 set absolutely fries your legs
Hey Im on wk 2 and did the first day of squat should the MR10 be a RPE9 or 10 type of set or more like an RPE6 or 7? For me it was like an RPE7 when I did the MR10 the first day of WK 2
@@Shadowchaos800 it prob doesn't matter. I did the whole thing at a Rpe9 and wanted to die. It's two days later and I actually recovered when I thought I wouldn't. If you feel you can do the 1x10 & 10x3 but it will suck, do it anyway. If you feel it might kill you, just stop at the 8 rep mark for the 1x10.
@@johntrains1317 yeah the second day of MR10 is slightly heavier and is usually rpe 8+ the 10x3 with 60s rest is what kill me, after 5 sets I’m ready to die
I failed my 2wk 2nd day. Should I keep going to week 3 or start over.
Do you think it is better to program like this where each week has a separate goal vs each block (4+ weeks) having their own goal?
Quick question , you said that you can do some of the weeks longer , that way the program will be about 12 weeks , j have a meet coming in in 12 weeks and i would like to do this , but how do you include the extra weeks in there ?
Could you do TSA Intermediate 2.0 next please?
Can you do Swede Burns' 5thSet For Powerlifting program next? These program critique videos have all been very good and informative so far and I'd like to hear your take on that program.
have wanted him to do this since the start of this series!
Username checks out
Not a program but any thoughts and opinions on Squatober? My first year doing it and I can tell it's gonna be a fun month😅
ThanQ sir
I have a 13 year old son who has started training with me. I was wondering would a program like starting strength be ok for him? Or is there another you would suggest. Keep up the great work.
Had great success with my kids using starting strength
Yeah, I'm quick to recommend starting strength. Gives a lot of practice with the barbell lifts to reinforce technique and confidence and teaches adherence to a set method of progression. Also, it's idiot proof. There's a lot of things that work, but SS checks a lot of boxes that get missed with new trainees.
@@AlexanderBromley can you please explain what percentage we’ll be using for the deadlift variation? Like will it be the same weight we used on the squat ?
@@armandobarraza9761, I do not think that it has to be a specific percentage just because there are a lot of different variations to choose from.
Can we substitute the variation in DL with opposite stance instead of using stiff, deficit etc??
My experience was that I got very strong rep PRs in the first 2-3 weeks in and then kinda crashed when it got to the heavier reps. I almost felt detrained because the volume droped that much.
Same,and at the end of the program, progress was minimal
Then you werent using your real 100% max for the % work im guessing
Hey Bromley can you do a video explaining which deadlift variation targets which specific weak points? I have trouble maintaining my spinal position so I assume I should do paused deadlifts but I'm not really sure.
For novices and early intermediates, the prescription is usually more perfect practice with a regular deadlift. Don't base working numbers around what you can move from point A to B, base them around what you can move with perfect position. I had a similar problem and spent a couple of years pulling with reduced percentages (working harder on squats and accessory) and it straighted out beautifully.
If you are a bit more developed and want targeted work, that is going to be anything that keeps you under tension longer or puts you through more range. Romanians, snatch grip and stiff leg deadlifts are good, beltless, ideally. Good mornings can be done slow and deep as well. Add in a lot of rowing, ab work and reverse hyper if you have access to one.
What % should you be working at for the variations days? For example doing Stiff Leg DL compared to conventional??
Same Question here
Added 20kg in squats and 20kg in deadlift using this program. Insanely fun btw.
I see here week three squat and dead are set to 90-95%, where the spreadsheet shows 85% and 85%+5 lbs (2.5 kg). Why the difference?
Hey Alexander i just started this program 3 weeks ago. I dunno if it was good to use 90 of your max for this program.
How would you change the program if I just did deadlifts, would I increase the sets on each week? I'm not too sure pls help 😅
ASMR calm COACH voice for those who have had coaches yell at them lol
I've used this program...it works!
Is it for intermediate or advanced?
@@arsh1598 This one is for intermediate; he has lift specific programs for advanced lifters (a bench program, squat and deadlift)
How to maintain Squat and Deadlift during a bench press program??
does the percentage refer to a part of my 1 RM?
Wait? Now changing up the variation is good? But not in Westside?
Guys I have a powerlifting meet in late may and I'm wondering if it would make sense to run through this program twice in that time? It's a push pull meet so no squat, so I'm thinking about only squatting once a week to help my recovery overall and save energy for bench and dead. Does this make sense or should I do something else?
Hey there. Do you still do meets? Do you still use candito or have you found something better?
@@NuclearLifts Hi! I ended up not doing the powerlifting meet but I do strongman competitions every year - I liked candito a LOT but I reached a point where I couldn't maintain the progression due to how aggressive it is. I think it's a great program but the volume is too high for me to maintain. I worked with Mitchell Hooper in 2022 and he had a low volume deadlift program that brought me up another level- now I'm messing around a lot with wave progression and getting good results but I'm still not 100% solid on my views. I think different programs are right for different stages, and candito is what allowed me to go from an early intermediate to early advanced lifter, definitely the most effective program I've used when I was able to keep up with it.
@simondean5227 o wow super. I have only been at it for 4 months now, so I'm still a bit of a noob. I will google or ask gbt now about wave progression to see what that is all about. Thanks for the solid reply!
@@NuclearLifts No problem! I would recommend starting with "Starting Strength", then when you reach a point where you can't increase every lift by 5lbs a week, go to the "Texas Method". Once you've plateaud on that move to Candito.
Is the second day of the third week only 2 sets or am I an idiot?
Could you review any of the barbell medicine programs please
he could review The Bridge, but he can't review a paid for program
@@TheLouisianan Of course he can.
I would be interested in a Bridge or Bridge 2.0 review
@@afterlife1897 Nah his reviews break down the details of the program. Not cool to do that to someones program they're selling.
Those are sold programs.
I was struggling to refind my strength pre lockdown and I think I was kinda chasing like that instant gratification you mention, however I watched this 4 weeks ago and used the candito principles with us going into lockdown I’ve had to max this week and everything is back to normal I also used the chest program for shoulders so that would be a 10 week rather than 5/6 and even my bench and barbell Ohp are similar to pre lockdown
4x6 @ 80% of an absolute peaked competition max or 80% of a dialed back off season training max?
Prob current max.
Is it right if I always can’t reach 10rm on week 2?
How much can you run this program before u hit a wall ?
how can i hit 3x4-6 reps with 95% rpe max in week 3???
How do I maintain my bench pressing while I do this program?
O, it's all included in the one 6-week program. You just showed it separately
Can someone please explain the (up to 10)? 80% of 1RM to do 10 reps on is not even possible
means no more than 10
Hey man,the bell notification doesn’t work because it says something about content being made for kids lol just a heads up
Try some older videos, my Bell works but I’ve also been subbed for a long time
Any thought/criticism on squat and DL on the same day? It always felt super weird for me
FYI if you're going maximal weight on both, the second movement will suffer. If you do it do the one you want to push first, do the next movement in a maintenance or modest progress range depending on your goals.
Ex: SQ: 3X5 @80 to 85%, then dead 1 to 2 sets of 4 to 6 @70 to 80%. That's one of the ways I've done it. Then switch on the next lower body day. Deads first for higher intensity then squats for lower intensity. What seems weird about it?
10 sets of 3 emom 10lbs less than 85%. is that even possible?
Its not emom. Its 60 seconds in between sets. Much more doable than emom.
Would it work to do each week twice?
You’d probably have to adjust some shit. I’ve ran it and by week 3 you are definitely functionally overreaching and it’s brutal. I would assume just doing it twice would beat you into the ground and make you unfunctionally overreach and just end up being a shit show
Maybe run just a few weeks twice, as Bromley says, depending on your needs
Thank y'all
probably better to run it 2 times
Just finished week 2, fuck me. Actually running the advanced bench hybrid, so it honestly made week 2 suck so much more.
How did you like the hybrid? I just started it this week, liking the looks of it!
@@Molehasmoles so I actually wouldn’t do it again, at least not at this stage. I’ve always struggled with even 225 for bench, so I tried it out of curiosity. My bench isn’t high enough for the hybrid to really benefit it. I did a second cycle, but just as his standard strength, and saw a much better improvement in the 5 weeks for bench.
@@TetsuoIronMan Haha okay, my bench is actually far lower than 225, so we'll see if it was a poor choice of me to hop on this program 😅 I'm halfway now, and I believe I've made some gains. Hoping I'll make even more :)
@@Molehasmoles good luck!
If you do end up feeling the way I did, and you want to do his standard strength one, here’s something I found from someone’s review on Reddit that was incredibly helpful. For your bench days, since the common complaint for the standard is not enough bench volume, add these to your bench days:
Week 1: Larson press (70%, 3x5) CG (60%, 3x8)
Week 2: Larson press (80%, 4x4) CG (70%, 3x5)
Week 3: Paused bench (85%, 3x3) LP (80%, 3x3)
Week 4: Paused bench (90%, 3x2)
Week 5: Paused bench (95 - 97.5%, 3 x 1)
canditos 6 week program != canditos linear program, i think you made a typo in the title? because he does also have a linear program but its not the 6 week one
Thats been pointed out to me, I'll look into it and change the title. Thanks!
4:25 personally my deadlifts regressed on this program. There was not enough volume to stimulate growth
Interesting. Was the opposite for me. I pulled a 25lb pr with more in the tank.
Scott Chapman wow thats amazing. I think i am one of the few that did not response well to this program. Did you also pr on squats?
@@iamquest_ Yeah I was able to squat 4 reps on week 5 but I didnt test a 1rm. However my bench didnt really progress much.
@@iamquest_ I ran Calgary Barbell's 8 week peaking program after I was out of the gym for a while due to COVID and pulled a crappy single of 345lb conventional ended up hitting 420lb by the end of it......the deadlift frequency is alot higher @ 3 times a week I can definitely recommend though really fun program also
DerpyDoug yup ive ran the 16 week to great success. congrats on the 420 pull
Time to put my learnin shoes on. These have been groundbreaking for us skinny bastards and I'm sure everyone
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