The paused squatsdeadlifts and spoto bench in the candito program require you to progress the load by 2. I spent most of last year training for strength on jim wednlers 531 and my squatdeadlift and bench did see some nice increases, however i felt the program lacked volume. Apr 17, 2020 following his advanced deadlift program and advanced squat program, jonnie canditos advanced bench press program is a benchfocused program for athletes looking to bust through stubborn plateaus. If you arent sure who jonnie candito is, he is a 181lb junior who placed 3rd at the ipf worlds.
It looks like a solid program but im not sure if the stages of the program would be long enough for me to make optimal progress. The 6 week program manipulates frequency, intensity and volume to allow you to smash right through any barriers. A word about jonnie candito and his six week strength program. Im thinking about switching over from sheiko to canditos 6 week strength program. Choosing the best deadlift program for your body old school. 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. Hello, as of recently i have been lifting again for a bit over a year. Good afternoon as per the pdf on the 6 week strength program im rea. If you have not read the above sections, i urge you to. Candito advanced 6 week bench press program spreadsheet.
For the main lifts squats, deadlifts, bench press you will be ramping up in intensity each week. Simply click on the program you want and navigate to its page, download the excel sheet near the top, enter your maxes, and track your. When speaking in ref to the dl variation is it ok to use both the deficit dl and rdl during the 6 week cycle one on the first lower day and the other on. To access your ebooks or pdf files youll want to make sure you have the latest version of adobe reader installed on your computer. Editable excel file so you can log your lifts and progress. Overall, canditos advanced bench program is pretty solid. I have pulled out some of the most important parts in the below overview, but if you wish the. Brandon is one of only 19 men to ever total over 2200 raw, having 2204 which ties him for 16th all time 826. Download the pdf for further explainantion regarding the thoughts behind this program offseason bench press protocol movement sets x reps bench press 1 x 3. That said, i suggest you take 34 days off between your last training day and the test. Powerbuilding workout programs are nothing new in the world of strength sports.
Candito advanced 6 week bench press program spreadsheet 2020. It is tough to keep doing this week after week, and has been adjusted periodically to make sure you arent overtraining or putting too much strain on your joints. 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. My current squat is at 400, bench is at 255, and my deadlift is at 355. Maryland powerlifting 12 week bench program brad gillingham inspired. These distinctions while not anywhere near definitive, are there for a reason. Im 57 165 pounds and ive been lifting for over 8 years. Im able to run this repeatedly and continue to see gains of 510 lbs per every 5 weeks. Based on personal experience, i highly recommend the candito 6 week strength program for squats. Apr 18, 2020 based on personal experience, i highly recommend the candito 6 week strength program for squats. Apr 20, 2020 this wave progression allows for a steady improvement in volume and intensity over a sixweek period, with no need to deload before you test your bench press max on the seventh week.
For the bench press, start with a weight that is 65% of your one rep max. When i ask how much their bench went up in the last year, they hang their heads in shame. Increase your bench press fifty pounds in ten weeks with this customized bench press program. If you are unsure of your current max, use the bench press. Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable what date do you want to start the program. The program is explained in great detail in this pdf. That means the program will not change week to week, simply steadily increasing weight without.
If you havent checked out the foundational articles of this series yet, youre going to want to do that now. I follow a 6week program designed originally by jonnie candito, a very skilled and highly educated, natural competitive powerlifter on youtube. 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. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. A word about jonnie candito and his six week strength program january 4, 2015 june 12, 2018 by liftinluxe whether youre looking to power lift, strength train, or if youre just getting into the world of weight lifting, jon candito is a name you should become familiar with.
Established and run by jonnie candito, cofounded by joe candito, candito training hq clarifies exactly what methods make you a better athlete. Excel created by cody page candito advanced bench program units. The bench program was the very first advanced single lift program that candito designed after feeling he had hit a wall. First, lets address five of the most common problems i see, then ill get you set up on a monster bench program. Its a solid choice for deadlifts as well, but ive had minimal success running this program for bench press. Ultimate 8 week deadlift program for super strength. Following his advanced deadlift program and advanced squat program, jonnie canditos advanced bench press program is a benchfocused program for athletes looking to bust through stubborn plateaus. Aug 20, 2016 im thinking about switching over from sheiko to canditos 6 week strength program. Brandon amassed a 2530 total in multiply, and has best lifts of 1005 squat, 820 bench press, and 765 deadlift. Candito advanced bench program candito training hq.
His prescribed workout focuses on what he calls the big 4 exercises. Quick update im currently on my third cycle of canditos 6 week program and am still seeing excellent results. Ive used the following program with clients that are looking to add pounds to their bench press and extra pec mass. Just finished 4 cycles of canditos 6week strength program. Gillingham 12 week bench program usa powerlifting maryland. It is similar in the sense that the program goal is simple strength training, but unlike the previous programs which use 3. Even people who deadlift for competitions dont actually do deadlifts every day, more like once or twice a week. Dont forget to send me your success story after at least 3 months ideally 5. After warm up sets, do the heavy single for the day followed by the working sets for that day. Candito linear programming by jonnie candito the goal with this program is to provide a very simple layout with linear progression. This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. People want a program that will add 40 pounds to their bench in eight weeks.
Steve shaw performing 395x10 on squats at the age of 49. Below are six 6 common training programs geared to help you build a bigger, stronger chest and bench press. In his strength journey he has competed in bodybuilding, strongman, and powerlifting. Nick wright nwb power training workout split muscle. I was impressed by both the quality and overall philosophy that went into canditos linear program. Released in 2016 by jonnie candito, this is a 9 week advanced squat program. Im happy that he ditched the bench more to get better at benching approach, and that he stepped up the training frequency in addition. The program may be easy for some of you and very difficult for others. This volume intensive program is built to specialize in the bench press over a six.
This program is quite different from the 2 programs discussed above. In fact, this style of workout has been used for years, but only recently have they been gaining more popularity. Candito advanced 9 week squat program spreadsheet 2020. This spreadsheet uses the popular candito 6 week intermediate program as a base and replaces the regular bench press work with candito s advanced bench press program. Home supplements gym equipment kayak fishing gear automotive knee wrap reference page powerlifting routines thresher sema build. It was introduced by john mccallum in 1968 and was originally coined squats and milk because old school lifters would drink a gallon of milk a day gomad while on it.
Choosing the best deadlift program for your body old. 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. The program uses daily undulating periodization, which has you alternating between heavy, medium, and light training days. This is a program built on the same principles and methods that larry williams used to break the alltime world record at 242 walked out in knee sleeves and bench pressed a massive 573 at 242 and over 600 lbs in training. Lb 315 325 close grip bench standing overhead barbell press select week 1 week 1 day 1 exercise barbell flat bench close grip bench isolation accessory isolation accessory weight 220 sets 3 3 3 3 reps 3 8 20 20 sets 3 3 3 3 reps. Sets and reps were flipped on week 4 for bench press. Critical bench program training logs starting bench press max 100 lbs to 500 lbs. An indepth look at jonnie candito 6 week strength program. You will train either three, four, or five days per week depending on what week of the cycle you are currently on. Its not uncommon with this program to see a 2050 pound increase in a lifters bench press over a 16week training period. This is geared toward lifters that have plateaued on their squat or are looking to focus on it for other reasons.
Candito advanced bench program excel created by cody page. If you want to bench big, you should bench like a powerlifter. Jonnie candito has risen to star status on youtube. This is a strength based program, with an absolute focus on the big three lifts squat bench deadlift. Candito advanced bench program explanation byjonniecandito. Candito advanced bench program excel created by cody. 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. Jan 04, 2015 a word about jonnie candito and his six week strength program january 4, 2015 june 12, 2018 by liftinluxe whether youre looking to power lift, strength train, or if youre just getting into the world of weight lifting, jon candito is a name you should become familiar with. During your program your flat bench press sets will consist of low reps. Quick update im currently on my third cycle of candito s 6 week program and am still seeing excellent results.
This bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week. You can use this program generator to help design your squatting or pressing i. Youll be lifting on mondays, wednesdays, and fridays with the weekend off. Nov 16, 2015 overall, candito s advanced bench program is pretty solid. This should not be used as your only squatting or pressing program over an extended period of time. Shaw 6 week strength program even though i am a competitive powerlifter, i am. Also this is executed while varying the approach from normal training outside of this specialized program as well. During each six week cycle you will be ramping intensity weight relative to your one rep max on your big lifts.
The lifting schedule is also a bit more flexible than the 6 week program. I have pulled out some of the most important parts in the below overview, but if you wish the run the program i strongly recommend reading the pdf. Variation in intensity and volume throughout the week, which will add variety to the lifts and can help with fatigue management. Complimenting the bench press program, and deadlift workout programs listed above, these powerlifting squat programs are focused on increasing squat strength and muscle mass in the lower body. Today, i am going to give you a simple 4week barbell workout strength and conditioning program. The program begins volume heavy and ends intensity heavy in order to peak set new prs, compete in a powerlifting meet, increase power level, whatever. This is an 8 week fullbody deadlift program, designed for lifters with at least 1 year of training experience. The resulting exercise program is intended to increase strength, not mass. Obviously the bench press is still a compound movement, but it is clear the feeling is entirely different in comparison to a squatdeadlift. The percentages are based on your one rep bench max. Scroll down to beginner programs and click candito linear program the free pdf provides a lot of great information about the program. In this 30day periodized program to help you bench press 315 pounds, youll be benching on mondays, thursdays and saturdays using weight based off a 315 1rm, multiplying your 1rm by the decimal e. I do not recommend running this if your current max is below 185 pounds. My best deadlift cycle ever juggernaut training systems.
Designed to get you to hit a new pr by the end of the 4 weeks. Candito advanced bench program eljqkxoxgv41 idocpub. The program ive created is basic, but it will definitely get you big and strong if you tackle each exercise seriouslyand challenge you to improve your form, concentration, and stamina, he says. First, i explain the basics of the program, how to get started, and the breakdown weekbyweek. The candito 6 week strength program is a 6 week training program built using periodization. Below is a list i have put together for bench, squat and deadlifts. Above there are a lot of powerlifting programs, but most lack accesory exercises. You should always start these without any weights until youve got proper form down. I also had some questions i would like to ask you before starting. These 3 exercises will be done every single upper body workout.
Candito linear program ideal for beginners but also for can be very useful for more experienced lifters as well. Not many programs are easily available online for free that offer as much information as. Currently running just the bench portion of sheiko adv. Candito advanced bench press program overview these are excerpts from the program description pdf on jonnies site link. However, this program can be done with one barbell, some weight, and space to run. Your 1 rep max 1rm values for the squat, deadlift and bench. Similar to his advanced deadlift program and advanced bench press program, this emphasizes progression on the squat and places significantly less emphasis on the bench and deadlift.