Cookies help us deliver our Services. Author’s commentary on Novice s… If you haven’t checked out the foundational articles of this series yet, you’re going to want to do that now. Might give it a go after my next meet. Oh, and did I mention it’s free? It's an awesome program to peak for a powerlifting meet, or to boost your 1RMs in the squat, bench, and deadlift. I've used the following program with clients that are looking to add pounds to their bench press and extra pec mass. The program definitely caters to the trainee who wants a good mix of hypertrophy and maximal strength. I may try running this program to get me up to speed. Effective programming for the bench press requires well-planned progression, prevents overtraining, stimulates hypertrophy, and reinforces proper technique. For those following, I am in the second week of my second round of Jonnie Candito’s 6 week strength program. Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. Strength is, after all, a skill, and practice makes perfect. I'm constantly shocked by how little people who complain about a weak bench actually perform the exercise. Today, we’re going to be looking at a useful resource if you’re just getting started on your fitness journey: The Jonnie Candito Linear Program for Beginners. Think about it. When I got to this point I was essentially scrambling for a program because I had about 7 weeks to go until meet day and I knew Sheiko wasn’t going to cut it because its a 2-3 month long program (and you never really go that heavy anyway but GOOD LAWD THE VOLUME). Candito 6 Week Program Review. Use the star rating tool to rate the program. If you’d like to write your own review, you can use the comment section at the bottom of the page. Thanks for this. I feel like the volume for shoulders is abit low. 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. Going forward, I'll probably slow down on bench for a little while, then try the program again. Candito 6 Week Advanced Bench Program Review Background I am 14 years old (about to be 15 in less than a month D:) and a raw 83kg competitor in Maryland USAPL. The Candito 6 Week Strength Program is a 6 week training program built using periodization. The Candito Linear Program is another beginner strength program produced by Candito, derived from his 6 week program, but is much more flexible and simplistic. Jonnie Candito’s Linear Program; GreySkull Linear Progression Program; Ivysaur 4-4-8 Program; For each program, we review the format, include a link to the program and list some pros and cons. The fourth week's workout was hard. The back to back volume rekt my shoulders, despite lots of stretching and warming up. Through his different book publications, including the original 5/3/1, 5/3/1 for Powerlifting, and Beyond 5/3/1, Jim Wendler has produced well… Personally used to jonnie candito bench program yourself a lower body A fellow YouTuber had started in on the Candito 6 Weeker so I took a … Moving right along in the Powerlifting Programming series, we’re all set to review Jonnie Candito’s Linear Program. And this complete Bench Press Program and Technique Guide gives you just that! The first 2 weeks of my training cycle involve the lightest weight. Since I can’t pump out product reviews everyday, I’ve decided to add to my page and share my training with you all. Each phase under this program tends to run for three weeks. You train 4 days a week doing the competition lifts and some assistance exercises which are specific to the main lifts. After I did his program, I took a week to deload, and then ran it again. In today’s program review, we’re going to be tackling Jim Wendler's iconic 5/3/1 system. So, a few months ago, I decided to focus on it more. For example, with Squats I'll be starting off doing 140kg for 6 and Pause Squatting around 120kg for 6 - this must help with strength gains? This page houses an organized list of Program Writeups and Reviews posted to r/weightroom by those who have run them. :P, New comments cannot be posted and votes cannot be cast, More posts from the powerlifting community, A subreddit for the sport of powerlifting, Press J to jump to the feed. I follow a 6-week program designed originally by Jonnie Candito, a very skilled and highly educated, natural competitive powerlifter on YouTube. I've done it too and gotten similar results. Across the web you will commonly find the same metric used to determine whether a lifter is intermediate or not: a training age of 6 to 24 months. My bench has been below what I'd like compared to other lifts, I'll have to look into this and possibly incorporate it. But I also have no idea what I'm talking about. The program can be found at: Or you can download here, but I encourage you to use original link (possible updates). Candito is a wicked smart and talented dude, most of what he puts out is pure gold. Low impact exercises, that follow up with a program! I don't understand how it jumped to 185 when I took my bench to 275. The fifth week was when I realized the program was working, and I started to get excited. 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. While it does have its drawbacks, the biggest of which being the limited dietary advice, you have to remember this isn’t a paid personal training program. Here are the essentials: Up your training frequency. I found Candito's Advanced Bench Program on here and decided to give it a try. However, I obtained great results with Candito's 6 Week Intermediate Program (which incorporates all 3 lifts), so I trusted his bench specific program would help me as well. This easy to follow program has three varieties, all covering strength and helping you get started whether your goal is hypertrophy, power, or control. Best Thermogenic Pre Workout for Weight Loss, Candito Advanced Bench Press Program Reviews & Results, Candito Advanced Bench Press Program Spreadsheet, General background info (age, gender, weight), If possible, include before/after details on your lifts, If body weight changed significantly, those details are also helpful. I wasn't doing anything else in the gym except occasional back/arms during this period. This program also follows linear periodization and includes mandatory accessory exercises. Haven't heard of this program, but sounds good! Program Overview. It is similar in the sense that the program goal is simple strength training, but unlike the previous programs which use 3×5/5×5 to increase strength and improve technique, Candito’s program breaks up strength development and form development into separate days. Would it be good to do OHP before bench … Another difference is that the program follows an upper/lower split instead of full body lifts. Want to know more about our business and the services we offer? The program is focused on the three main lifts; squat, bench press, deadlift. Jonnie Candito Linear Program Conclusion As I said in the introduction, the Jonnie Candito Linear Program For Beginners is a useful resource for newcomers to weightlifting. Candito is a wicked smart and talented dude, most of what he puts out is pure gold. I can't really explain this one, but I was happy. 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’ve had steady progress on his intermediate 6 week program, and I’ve been toying with the idea of trying one of his lift-specific programs. You’ll need the context for the rest of the review. During each six week cycle you will be ramping intensity (weight relative to your one rep max) on your big lifts. I'm not too familiar with this specific program. Candito Advanced Bench Press Program Overview These are excerpts from the program description PDF on Jonnie’s site (link). For a month, I plateaued at 255. Still, I didn't have any injuries and never felt joint pain, which was pretty surprising. Bench 77.5 OHP 55 My goal is to get as strong as possible in the 4 lifts (DL, squat, bench, ohp) by the end of this year as I will be competing with my brother for fun in these lifts. Candito Advanced Bench Program Explanati [...] Adobe Acrobat document [204.3 KB] I customized his program to fit my needs. You will be lifting using several different set and rep ranges throughout the 6 week program. The weights you use each lifting day is based off of your current 1 rep max for the squat, bench press, and deadlift. We're looking forward to serving you! I moved my grip in before I started this program because I wanted to drive home keeping my elbows close to my body, this clearly didn’t help in the way I intended and I think it was unnecessary now that I reflect on it. Becomes necessary and those values are more than people prefer the deadlift program. Candito Bench Press Powerlifting Program; Intermediate Powerlifting Workout Routines. Accessory Lifts: Close Grip Bench, Standing OHP I'm definitely not an advanced lifter, let alone in the bench press. I've got a modular plan that can help you a get lot closer to being "as strong as you look" in just a few weeks. You can grab a copy of the program here. Out of these 4 different phases, three of them are mandatory and one is optional. I’m thinking about switching over from Sheiko to Candito’s 6 week strength program. I also randomly hit a 20 pound OHP PR (still only 175) after being stuck at 155 for the past 5 years. Like, do another one or two of his 6week powerlifting programs in between. I’ve had steady progress on his intermediate 6 week program, and I’ve been toying with the idea of trying one of his lift-specific programs. 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. Last Updated: 12/27/2020 5/3/1 [Program Review] +1 Year of 5/3/1 [Program Review] 5/3/1 Leviathan [Program Review] 5/3/1 + CrossFit: An Eight-Month Journey [Program Review] Balancing 531 and BJJ [Program Review] 531 + Custom Accessories [Program… I also read the program wrong, so I was only doing pressing/chest isolation work. Press question mark to learn the rest of the keyboard shortcuts, M | 502.5kg | 86.5kg | 328Wks | USAPL | RAW. Natural Strength Training and Weight Lifting. The first three weeks were pretty boring with the high number of sets. Prioritizing frequency over concentrated volume has grown in popularity over the past few years because it works, and works well. Squat: +16. For sports, I have played lacrosse 2011-2015 and I play basketball nonchalantly on weekends for cardio (what's that?) I'd love to hit 300, but I'm totally satisfied with 275 for now. The sixth week, I hit the PR. https://physiqz.com/powerlifting-programs/jonnie-candito-training 66 My reps per set reach around 8. 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. The paused Squats/Deadlifts and Spoto bench in the Candito program require you to progress the load by 2.5-5kgs as you see fit as well, surely these can count as working sets? You may also support the author on his web. Lift selection This is a pure-blooded powerlifting program built around the big 3. Deadlift: +25 For example, with Squats I'll be starting off doing 140kg for 6 and Pause Squatting around 120kg for 6 - this must help with strength gains? Medical Disclaimer, Johnnie canditos advanced bench press program review, Jonnie Candito Advanced Bench Program Review, 25 LB BENCH INCREASE IN 6 WEEKS - Candito Bench Program FULL OVERVIEW. My results from the first time doing Jonnie Candito’s Strength program: Bench: +12. Would you recommend the program to others? Candito 6 Week Strength Program Explained. [Program Review] Candito 6 Week Strength after a long lifting break [Program Review] Candito 6 Week: Big Big Gainz and Semi-Snap City; Juggernaut Training Systems [Program Review] Juggernaut Method 2.0 [Program Review] Juggernaut “AI” Powerlifting (20 weeks, Class III, Intermediate) [Program Review] Juggernaut 2.0 + CrossFit [Program Review] Inverted Juggernaut Method. However, the optional phase that is characterized by a … Fine gains is to go from the program for an exotic, while athletes and you need a spreadsheet. Definitely take a solid chunk of time before running it again though. I dropped my gym PRs by around 5% before starting this program. We conclude this post with some tips on how you can choose a program that will help you accomplish your goals. Check out Candito Advanced Bench Press program reviews below. Boring But Big not the Better Business Bureau. I hit 185 on OHP this morning. When looking at the weights for the bench press, my initial reaction was that it was so light and yes the first sets were easy, light weight, but the last set of the bench I found myself really focusing and digging deep to hit that last 1 or 2 reps. If you're thinking of doing this program, obviously I recommend it. My current squat is at 400, bench is at 255, and my deadlift is at 355. For spreadsheets: Candito Advanced Bench Press Program Spreadsheet Reddit /r/powerlifting Review M, 14, BW ~176 lbs 6 week program 5 days per week Lift progress Bench […] Not convinced? I'm a 25 year old, 6'1" 185 lb dude. Across the web you will commonly find the same metric used to “determine” whether a lifter is intermediate or not: a training age of 6 to 24 months. High frequency training is especially beneficial for raw lifter… The program can be found at: Or you can download here, but I encourage you to use original link (possible updates). The program is free. Balance and Stability: One Leg Exercises. I ran a modified BBB program for probably 3 months, benching 2 to 3 times a week. Candito Advanced Bench Program Read the explanation below and plug in your numbers. I've ran it twice in the past 2.5 years and PR'd both times. To get the most out of your deadlift program, you need to … I’ve been researching a number of strength training and powerlifting programs, and I plan to give three of the most popular methods a trial while documenting my results. Sample workouts [ Candito Bench Press Powerlifting Program; Intermediate Powerlifting Workout Routines. That said, unlike virtually any other novice program, he offers slightly different versions for those interested in: maximum muscle mass over strength, improving their conditioning for sports, fat loss, weightlifters, and, yes, even powerlifters. His 9-week squat program is great. It's a bench only program so you'd have to figure out programming for deadlifts and squat yourself. It now allows me to target my weak areas. You have plenty of opportunities to do that since it's a 5 day program. Get detailed information here.. Learn more about me and meet our dedicated staff members. 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. Powerlifter and coach Jonnie Candito recently posted a video on his YouTube channel, CanditoTrainingHQ, breaking down benefits of the 3-second pause bench… TL;DR: Bench went from 255 to 275 in 6 weeks. Each week of the program effects the other. You will train either three, four, or five days per week depending on what week of the cycle you are currently on. Which do you think is more likely to make you stronger: 52 sessions on the bench a year, or 104 sessions? Pdf that candito bench press because it allows you have stopped progressing from, regardless of whether you. My bench was 235 at the beginning, and 255 after 2 months. You may also support the author on … And I was pushing the isolation movements pretty hard, so I was painfully sore every day. My review of Candito's 6 week program So before I begin let me say that I only used this program for the squat and deadlift, I was already running another program for my bench before starting Candito, so I stuck with it as I was seeing a lot of progress. … Because of this each week will be different. 12-Week Bench Press Program Details First, you don’t need special supplements, crazy overload techniques or piles of food to increase your Bench Press. 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. Solid info, man. I've never been really strong in any of the lifts, but my bench has always been especially poor. Three sets once a week isn't going to cut it! During the use the program review for a specific event or set up with any weakness or not required. Build Your Own Bench Program. All you need is the proper lifting technique, workouts, and program to guide you towards your goals! I realized I wasn't supposed to only do chest isolation exercises, but I kept doing it since it seemed like it was making me stronger. need a volume. Did you do anything else (squat/dl)? Enter in Jonnie Candito’s 6 week strength program. I think if I didn't have an ass diet then I would've gotten 5 or 10 more pounds. My training has concentrated primarily on hypertrophy methods for an extended period of time and as a result it’s been difficult to make substantial progress in any of the compound lifts. Your lifts are: competition squat, competition bench, competition deadlift, plus 2 squat variations (pin squat and high bar squat), 4 bench variations (long pause bench, close grip bench, feet up bench, and touch & go bench), and two deadlift variations (SLDL and pause DL). I had surgery on my chest back in February and lost a lot of strength there. The Candito 10/14 week advanced deadlift program is divided into 4 phases. My OHP stayed at 155 when my bench went from 225 to 255 originally. High frequency training in the competition lifts gives a lot of practice in technique. Might give it a go after my next meet. This definitely has me interested. Did you make any alterations to the program? I started lifting in May 2014, just learning how to deadlift and bench. I'm also on BBB, just completed the 3 month challenge version, now started a slow cut and switched to normal BBB. Now, before I begin, it is extremely important to note that 5/3/1 is not a generic, cookie cutter “program” that you can easily analyze. By using our Services or clicking I agree, you agree to our use of cookies. I’m 5’7 165 pounds and I’ve been lifting for over 8 years. Superb and the linear program reviews, it focuses on. The paused Squats/Deadlifts and Spoto bench in the Candito program require you to progress the load by 2.5-5kgs as you see fit as well, surely these can count as working sets? Automatically generate and a personally tailored candito squat program as well for strength and the feed. While this is a decent and simple baseline to go off of, it misses the point entirely. Or just the bench program for the full duration? Also, I had never done pin presses, and thought they helped a ton. General experience of running the program. The volume is great! 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You have stopped progressing from, regardless of whether you gym except occasional back/arms this!