The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. Weights in lb What are your 1RM's for the following lifts? It was difficult for me to look at the numbers and determine if I was going to be able to do the volume required on some of the bigger lifts. 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. 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. Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. Hypertrophy week. 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. 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. 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? Jonnie Candito's 6 week program is a powerlifting peaking program. The in-built calculator easily calculates the weights with which you will be training in your workout sessions. I made this to be ran for the 4 weeks inbetween where Candito recommends to take a break from the advanced bench program. Perform all the sets of single reps and then do the back-off sets of 3–5 reps. All weights are in pounds. In this program, you get 2 bench accessory exercises. Candito 6 Week Strength Programme Fitness Candito 6 Week Strength Programme ... bench and deadlift) into + sets. With 6 solid months of the … 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. Barbell rows 80kgx3x6 Close grip bench 65kgx6 67.5kgx6 70kgx6 Lat pull downs 73kgx3x6 Entire left arm is still feeling … 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. Week 6: Work up to 315×1 NOTE: 5×1, for example, means five sets of 1 rep. Who doesn’t want a bigger bench press? How the Bench Press Program Works. Thanks. Candito Twitter Candito Facebook Candito YouTube Candito Training … 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. Read/Download File Report Abuse. Best Thermogenic Pre Workout for Weight Loss, Candito 6 Week + Advanced Bench Press Hybrid Program, Candito 6 Week + Advanced Bench Press Hybrid Program Overview, 6 Week Power Bench Press Program Spreadsheet, 12 Week Bench Press Peaking Program Spreadsheet, Scott Warman 10 Week Bench Press Peaking Program, Jonnie Candito 6 Week Powerlifting Program Spreadsheet, KIZEN 6 Week Bench Peaking Program Spreadsheet, Bench Press is trained 5x to 2x per week, depending on the week. The maximum fatigue phase is characterized by a high volume approach targeted towards ultimate fatigue. These training blocks are targeted towards promoting muscular conditioning, hypertrophy, linear weight increases, heavyweight training, intense strength training, and deload/testing. By: ambushlifting . 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. Hogeschool Rotterdam. I’m 5’7 165 pounds and I’ve been lifting for over 8 years. Weights in lb What are your 1RM's for the following lifts? Deadlift: +25. Candito 6 Week… 12 Week Bench Press Peaking … Manipulated in a spreadsheet for his impressive powerlifting. Low to high cable flyes 3x10 Unilateral row machine 47.5kgx10 50kgx10 52.5kgx10 (10 … This program is a 6-week linear workout guide. In the final week, you retest your 1 rep max thereby evaluating your progress. This allows the body to get adapted to such levels of fatigue and improve thereafter. candito bench program spreadsheet for a doubt the different. Delen. 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. Not convinced? The commencement of week 4 marks a drastic change in the training pattern. Kragt. During each six week cycle you will be ramping intensity (weight … Standard . A Dependency Parser … 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! Read/Download File Report Abuse. April 6, 2020 . Hypertrophy week. The Jonnie Candito 6 Week Powerlifting Program holds a prime spot when it comes to powerlifting peaking programs. 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. Skip Week 6. 6 Week Strength Program For the main lifts - Squats, deadlifts, bench press - you will be ramping up in intensity each week. During each six week cycle you will be ramping intensity (weight relative to your one rep max) on your big lifts. Geüpload door. Smolov Jr Bench Press SpreadsheetDeathbench Program SpreadsheetBill Starr Big Three Workout Routine. Admittedly, this is not Candytoe’s work, but rather Bruce Krawfish’s, it is the exact taper week from. Home » Workout Programs » Lift Specific Programs » Jonnie Candito 6 Week Advanced Bench Press Program Spreadsheet. You will train either three, four, or five days per week depending on what week of the cycle you are currently on. 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. 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. 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 … High frequency training is especially beneficial for raw lifter… The 6 week powerlifting program includes a mixture of hypertrophy and strength work to make sure you build muscle while your strength increases. My 6 week strength program is not a powerlifting peaking program. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. I hope that by week 6, I will have increased my maxes and that you have learned something from my training. candito bench program spreadsheet for a doubt the different. This program is further split into distinct segments aimed at manipulating the intensity, volume, focus, and complexity of the training period, … I will attempt to perform the prescribed workouts without any adjustments, unless I fail a lift. The logic at play is that exposing the body to a stimulus more often will result in faster adaptation, leading to you getting bigger and stronger. Universiteit / hogeschool. Program – Candito Training 6 Week Strength. Date Monday, November 18, 13 Do you track your weights in kilograms or pounds? I fully 100% recommend this program to any beginner/intermediate lifters. Let's not pretend that it is. Following this program will surely provide you with the results you are looking for. Towards the end of the cycle, however, volume is decreased to begin preparing you for maximal strength output. 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! It also focuses on accessory work in order to counter any imbalances or weaknesses. Candito 6 Week + Advanced Bench Press Hybrid Program 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. 프로그램을 소개하기 전에, Candito Training 을 지원해 주는 것에 감사를 표한다. 16 Weeks to a Huge Bench Press Program Stage A is a priming stage. Week 5 - High Intensity Strength x1-4 x4 x2 Optional Lower Body For Week 6 You Have 3 Options 1. 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. What is everybody's thoughts on the Candito 6 week training program? Stimulation that the program will choose three powerlifting coach believes is only the point entirely. Candito本人在对该计划的描述中也提到这个计划对除了小白之外的大多数人都能 经典力量训练计划---Candito 六周力量计划 （Candito 6 week strength program） - 哔哩哔哩 My results from the first time doing Jonnie Candito’s Strength program: Bench: +12. Fitness, General, Train the Masses, Training Program. When I started the canditio 6 week intermediate program i put all my lifts in a 1rm calculator and reduced my max lifts each by 10kg, now I’m finished week 5 and need to hit new prs but since I was weak on week 5 since I was inconsistent in bulking, one day I would eat enough then the other I wouldn’t since i wouldn’t eat for the whole day and i would try to eat everything during the night and … Bench Press 211.15 lb Squat 315 211.15 lb Squat 315 Candito HQ 에서 원본 PDF 파일과 스프레드시트 파일을 다운 받아 보실 수 있습니다. We hope you love our fitness programs and the products we recommend. Jonnie Candito 6 Week Powerlifting Program Spreadsheet. Squat: +16. Total Reps. 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? Let’s Get it! Weights … It requires you to train only two times a week instead of five times. (although it is almost the same thing). 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. April 6, 2020 . Hey there! It helps us keep the lights on. WFT - Consumptief krediet - consumptief krediet - omgaan met klanten (FSMCKR0111) Titel van het boek De Kredietcrisis; Auteur. Week 2 / Day 1. The Candito 10/14 week advanced deadlift program is divided into 4 phases. Kragt. Medical Disclaimer. Date Monday, May 27, 2013. I’m thinking about switching over from Sheiko to Candito’s 6 week strength program. Which would allow me to see the most results both physically and on the bar? Sets will be performed for as many quality reps as possible. The Candito 6 Week Strength Program is a 6 week training program built using periodization. Towards the end of the cycle, however, volume is decreased to begin preparing you for maximal strength output. KGs Lifted. What is everybody's thoughts on the Candito 6 week training program? This program is further split into distinct segments aimed at manipulating the intensity, volume, focus, and complexity of the training period, which extends for up to 6 weeks under this program. What would you guys think about doubling the length of the Candito 6-week plan? This bench press program is broken up into 3 segments: Weeks 1-2 – Rep Work. Fitness, General, Train the Masses, Training Program. Since volume is high, there should be a minimum of two days off between bench days. By: ambushlifting . 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. Jonnie Candito’s 6 Week Powerlifting Program is basically a peaking program for the powerlifters. Robin van Spankeren Based on my first couple weeks of the new routine (handling heavier weights), I'm going to shoot for a 1,600 pound raw total at about 195-200 pound bodyweight. While you will be pushing for progression, it will not be with super-heavy weight and low rep sets. An RPE column, as it was expected throughout you would gauge your own weight on several exercises – this leaves the weight column free so you can include your working weight to keep track of it. The weights will be challenging enough to promote shock and growth but not too heavy to hamper your recovery. Meld je aan of registreer om reacties te kunnen plaatsen. 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? Not having access to low-pin and high-pin bench can be quite limiting – so added in some alternatives. When it comes to isolation exercises, you must prioritize training the weaker muscle groups that are involved in bench pressing. This catalogue is to document every part of my training throughout this program. -Candito 6 Week Strength Program. 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. There are 3 variations of the program to choose from, depending on what your secondary goals are. In the high-intensity peak set phase, your training intensity is again increased and you attempt a new 5 rep max. If you miss your reps on any particular set, reduce your entered 1 RM by 2.5-5%. My results from the first time doing Jonnie Candito’s Strength program: Bench: +12. There are 3 variations of the program to choose from, depending on what your secondary goals are. 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. 0. Candito 6 Week Strength Program. A taper week, for if you wanted to test your 1rms. You will also find some slots for isolation accessory exercises in most of the workouts. 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. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity (weight) during the second week. Hogeschool Rotterdam. 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. Candito Strength Program – Week 2 . 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. 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. Workout Rating 3.5/5. It is held in especially high regard for improving the one rep… KIZEN 6 Week … Week 2! Jac. 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. 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. Nuttig? To counter such barriers, Jonnie Candito has designed a 6-week advanced bench press specific program. 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. 0. I was always looking for a bench program guaranteed to boost my bench NOT named Smolov jr. 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. 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 … I made this to be ran for the 4 weeks inbetween where Candito recommends to take a break from the advanced bench program. Without further ado… Let’s get it! 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. Program Overview. 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). 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? 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. The variations are: Control; Hypertrophy; Power You will move to a … Take this 6th week to actually find your 1 rep max. Following this protocol, you can certainly achieve the … Jonnie Candito Linear Program Spreadsheet Read More » … I started Candito's 6 week program recently and was hoping to hear some people's results specifically on the deadlift. Especially when it comes to professional powerlifters, an elite level bench press strength can certainly take their game to next levels. 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! Strength is, after all, a skill, and practice makes perfect. What Is the Jonnie Candito Linear Workout Program for Beginners? The following tables provide the skeleton of your training program. Just so you know, Dr Workout is reader-supported. I have to say this is just something I thought up and thought it was smart. 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. My best deadlift was 455 but I had some injuries and I … A deload week – based on what Jonnie recommended to use as a deload week in his 6-week program – I just made a sheet for it. 3. 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. 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. 2. 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. Weeks 3-4 – Transition period. ... My results from the first time doing Jonnie Candito’s Strength program: Bench: +12. The variations are: Control; Hypertrophy; Power It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. The first two weeks I was repping my 3RM for 12 on bench. The point of this workout is to help beginners and intermediates build a muscle base and pack on strength in an optimal manner. Deadlift: +25. Weights in lb What are your 1RM's for the following lifts? Prioritizing frequency over concentrated volume has grown in popularity over the past few years because it works, and works well. Squat: +16. I mean, I … Jonnie Candito 6 Week Powerlifting Program Spreadsheet, 6 Week Soviet Peaking Powerlifting Program [with Spreadsheet], The high-intensity peak set phase (Week 5). 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. My current squat is at 400, bench is at 255, and my deadlift is at 355. Out of these 4 different phases, three of them are mandatory and one is optional. An updated way to calculate your projected maxes, and an input calculator to do it for you. Week 4 had programmed bench day 1: 3 sets of 10, and bench day 2: 3 sets of 5-10 @80-82% (which could obviously kill a man). Candito Advanced Bench Program Explanati [...] Adobe Acrobat document [204.3 KB] Wendler's 5/3/1 or Candito's 6 Week Strength? Week 2! I was only taking all american kre-alkalyn efx and protein. Created By Jon Candito . Its training protocol involves several short training blocks. The reps and sets were the wrong way round. I expect to struggle a little, but to make it though to week 3 in a solid shape. You can even switch them up as you progress through the workout program. Based on my first couple weeks of the new routine (handling heavier weights), I'm going to shoot for a 1,600 pound raw total at about 195-200 pound bodyweight. Vak. I was wondering which program would I be better off starting after this mini cut. Workout Recap. Strap on the feed bag (eat more) and get in … Bench Press 205 lb Squat 315 lb Deadlif 430 lb Choose Your Preferred Accessory Exercises … Candito Advanced Bench Program Review TL;DR: Bench went from 255 to 275 in 6 weeks. Which do you think is more likely to make you stronger: 52 sessions on the bench a year, or 104 sessions? Workout 1 of week 2 and I felt good. Hello and welcome to my catalogue of Candito’s 6 Week Strength Program. 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) … Jonnie Candito Linear Program is basically a simple training layout ... characterized by its linear progression scheme. The main goal of this workout is to help you improve your strength. I expect to struggle a little, but to make it though to week 3 in a solid shape. Do you track your weights in kilograms or pounds? Robin van Spankeren. 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. Date Friday, October 16, 15 Do you track your weights in kilograms or pounds? Everything went up significantly. Because of this each week will be different. However, the optional phase that is characterized by a high volume approach, runs for four weeks. Vak. Oefenvragen WFT - … On a three-day-per-week program, the daily volume should be lowered since the weekly frequency is higher. Each phase under this program tends to run for three weeks. There is no need to train to failure. In simple terms, it means that your basic training routine does not get changed every week. With a ton of food. 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? Excellent program. Candito 6 Week Strength Program.pdf. Conversations … Candito 6 Week Strength Program. Date Tuesday, January 27, 15 Do you track your weights in kilograms or pounds? In this phase, sets and training intensity also gets increased. The main goal of this workout is to help you improve your strength. 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. WFT - Consumptief krediet - consumptief krediet - omgaan met klanten (FSMCKR0111) Titel van het boek De Kredietcrisis; Auteur. The Jonnie Candito 6 Week Powerlifting Program holds a prime spot when it comes to powerlifting peaking programs. Manipulated in a spreadsheet for his impressive powerlifting. Candito 6 Week + Advanced Bench Press Hybrid Program 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. Reacties. 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