I'm not sure that I'd consider myself to be "so small", but I do get what you're saying. My legs are much bigger than my upper body, which you cannot tell from these videos. Remember my bench is only around 340-350, while my lower body lifts are much better. But also keep in mind that I am 5'7" 180-183lbs pretty lean which is not all that small for a natural lifter. Often times lifters on youtube use lighting/pump while at a low BF % to look big while only being 160-170lbs.
Your technique in both the squat and deadlift, even with heavy weights, doesn't cease to amaze me; it's really nice and clean. Keep posting & lifting! cheers
Honestly Jonnie, youre the fuckin man. Even with your busy schedule and training you STILL manage to give your subscribers ANOTHER program. I love your 6 week program, made +40 lb gains on each of my lifts in just two cycles! Keep up the good work bro!
I love it how these heavy, demanding workouts can be squeezed down to 5-10 minute videos. I can already see the marketing "Get strong only working out 30 mins per week". Great vid again man, keep it up. I especially like these workout videos, always great to see some real power.
I use flat shoes now. Don't know the name of them specifically. I'm actually going to make a video addressing why I switched. It take a quick demonstration to fully explain.
It's all good because the two guys watching in this video are actually on my program. I helped them out with deadlift form so they were just watching me to see the technique. I'm honestly used to getting looks by now. Often times people start asking me questions and sometimes it can be pretty cool to explain strength training if they are genuinely interested.
Yes. Point them down to ensure upper back tightness. If you watch elite IPF powerlifters, almost all of them squat with this style. Jesse Norris would be a good example.
It's crazy how fast you move the weights. I kept saying "he's got to have it in fast forward, he's got to" but you really didn't. This is something I really want to work on. I love watching your amazing progress man. You inspire/motivate me more than you know.
I had this exact same problem a couple years ago when I was trying to build my squat up. I ended up having to take a week off and then dropped the weight significantly. I built back up with lower weights and higher volume. I later realized that the problem was result of improper form. I followed Candito's advice and moved my feet much closer together and didn't point my toes as far outwards. Now I am squatting even heavier and have no problems.
The best way to know is to see what your body wants to do when using heavy weights. If you find that your hips tend to shoot up before the weight is lifted, then you are going to be stronger just starting the hips up higher. But if you feel like you are getting now power out of the bottom from your quads, then you might be a bit too high. It's all about experimenting and observing. You are right. Your leverages, strength/weaknesses, and setup will all impact the exact optimal position for you.
Yes. I strongly recommend training the squat and deadlift on the same day. Doing this allows you to train your legs completely in one day and knocking both out at once gives more time for recovery. Although I will say there is absolutely nothing wrong with separating them, I just don't recommend it in my opinion based on my experience.
I will absolutely in the future. I'm going to offer a form coaching service starting this weekend just to get started. Overall my goal is to finish this linear program so I have free strength programs that could fit anyone's needs, then afterwards start to offer coaching/personal training later on down the road.
Your work is inspiring. You are really good a loading the hips and glute-ham activation sequence. I just posted a 300lb squat at 129lbs and in reviewing the footage I have a lot of work to do technique-wise. I hope one day to be as strong as you pound for pound. Please keep it up.
No the one on my site right now is my periodization program. I am going to make a linear program this weekend. The difference is just that a linear program is where you simply add 5-10lbs each week or so. My periodization program is varies each week. Overall I recommend my periodization program for intermediate lifters but the linear one might be better for beginners.
I actually just met them at the gym, and they told me they were both on my program. It's funny being recognized in the gym like that. So far every single time I've met subscribers in real life they have always been really cool and surprisingly strong.
Holy shit dude, I just typed your numbers into strstd.com and all of your stats are far over the "Elite" tier. Keep it up man, all of my friends watch your videos, I think you're the best lifting channel on UA-cam right now.
Thanks for putting out quality workout footage and in-depth, comprehensive information man. You always give me something new to consider when training.
When I said last video, I mean last as in most recent. But I wouldn't lose any strength from taking a week or 2 off. It takes much longer for that to occur. However, I'd likely just be a bit rusty. So I train with lighter weight but for speed prior to a meet. That allows to train, focus on power, and have the technique down so performing a 1 rep max doesnt feel awkward come competition.
Undoubtedly, your videos are aways the ones that I look forward the most to see! Amazing content... the quality of the information you share is really gold. I really hope that this channel grows more and more so that people can see what real training is about!
Excellent progress! And yes. I always work within that basic framework even when not on it. I am actually going back on the 6 week cycles after this meet. The periodization program was made not just on theory, but literally what I've been doing for years. All I did for the program was make it was formally write everything out.
Yes. Well I haven't tried it since that video, but I am leaner now and stronger at the same bodyweight. After this meet I plan on getting it up to where I can easily dunk more easily then doing some more jump videos.
Hip flexor soreness is often a great sign that you are using proper form as it means you are externally rotating your hips. So see if it doesn't go away with a couple more weeks. Incorporate some paused squats when warming up to make sure you are properly preparing them for the working sets. If you still feel pain you might be slightly too wide.
You're welcome and thank you! Absolutely you'll be fine on my program. Don't adjust your training because a lift is behind. This happens all the time. Just keep training and your lifts will fluctuate naturally. Also sometimes you may just be better genetically at a particular lift, but that doesnt mean you should limit your strengths to accommodate a weakness.
Thanks for the solid video, and I can't wait for your new program! I've been running your program for 5 weeks now (maxing next week) and I have literally demolished my PRs. At 155lbs starting I was: 245lb Bench,375 Squat, and 380 DL. This week I Benched, 240 3x, Squatted 365 3x, and I am doing my DLs tomorrow! On top of that, you've inspired me to participate in my 1st weight meet come Dec. 21st, it's a small one, but you've gotta start somewhere. Thanks again, you really are an inspiration.
Definitely, actually the last guy I talked to was probably in his 40s, and it was funny how amazed he was with it all. He didn't know anything about powerlifting and said he's only seen stuff like how I train on youtube lol. It was pretty cool because I was able to tell him how it isnt bad for your knees, how to open up your hips, all of the stuff people new to lifting usually don't get to hear explained properly.
Good catch. I realized this myself, my shoes are high tops which I realized are effectively limiting my ankle mobility when I squat in them. Now I unlace the top portion to give more room.
Mix of both. Generally I'd recommend 2-4 days a week of steady state, 1 HITT session every 1-2 weeks. Really depends on how you feel for a given week. There is nothing wrong with just keeping it at steady state and not doing HITT if it doesn't appeal to you. I strongly recommend cycling at the gym because it is easier on your knees.
No disadvantage whatsoever. That is actually a very good idea. I'd say just don't do it on the very last warmup set, because then you may not be ready to be explosive out of the hole. But that is just a mental thing, pause squats will never have a negative effect physically.
Thanks for all your videos. The quality has continued to improve. They are just easy and a pleasure to watch. You are also an inspiration. I've turned all my friends on to your channel too and they love it.
I made the mistake of dirty bulking on the first 5 months and then slow cutting from there. Overall i went from 154 to now me being a 195. Running caditos program for 3 cycles has given me more gains that my first few months of training. My bench, squat and deads shot up tremendously.
Yes that is actually going to be apart of my linear program. I've been using some dynamic movements as well as just deadlifting with speed. Weighted jump squats have been my favorite by far.
No they won't cause lower back rounding. The opposite, they can cause too much forward knee travel. I'll make the vid on why I dont use them anymore to go over it all clearly.
That is awesome to hear! Keep up the good work. Those numbers are actually very solid at 155lbs for someone just getting into powerlifting, you're going to do well at your meet!
That is something I've been adding. It will be an option within the linear program I'm making. I think some DE work is excellent for both technique and training fast twitch fibers without a heavy load. It isn't absolutely crucial but it is definitely a tool that can be useful.
It's solid. I don't think it will get you an aesthetic physique though. There is a balance between a minimalist approach but also ensuring everything is being trained adequately. I see no reason to avoid training biceps for example. My linear program will be a bit different of course so I obviously will recommend mine but certainly any basic 3x5 or 5x5 will also work.
Candito i've been doing your 6week program and it working great the weights are perfect. Im almost done with week 2. You are very strong and hopefully i'll be able to deadlift/squat like that aswell with the help of your program over a long period of time.
You are likely pushing the limit too hard on the first set and are not resting enough in between sets. Try alternating exercises to allow for more rest. So bench one set, wait a couple minutes, then do a set of chin ups. Then wait a couple minutes again before benching again. This will give you around 5 full minutes in between bench sets allowing for full recovery.
I mean last as in most recent. Yes the Arnold Classic is going to be awesome. It is at the expo area, so it isn't separate. I've heard it gets more attendance than any other pl meet in the US because there are so many people walking around.
In my opinion, I'd say anything below 265/185/335 is likely to be considered a beginner in terms of squat/bench/deadlift. As you said those numbers are completely subjective. That is just my rough estimation. 315/225/405 would be more on the upper limit to that estimation. If you can put those numbers up typically you are beyond a beginner. So in between those ranges is a bit of a grey area.
Your a beast bro. Keep up the hard work. There's a lot of bodybuilders in the gyms but very few actual weight lifters. You have lots of class and refuse to dope. Thanx for representing.
I'd say stick with deficit deadlifts for about 3 weeks. Don't do any conventional, give that a break. Then after 3 weeks switch back to conventional. I suggest using light weights as you transition back to conventional but pulling as fast as possible. This will help teach you to use proper form while actually pushing as hard as possible. That will translate better to the heavy weights.
Wish I could be faster with my deadlifts, I’m very slow and am very paranoid about doing too much weight on my squats because I’ve hurt my back with them several times. Super inspiring seeing you go and keep going like this! You’re in stoppable!
Ok, that's a good change. The pendlay row is better for strength than the powerclean in my opinion. I really wouldn't recommend the powerclean for anyone without access to bumper plates and with some technique coaching.
No, I moved up to 181/183 just recently. This past year has been a transition year because of it. I was only 177 at my last competition. So I'll be at 181/183 for at least 2 years from now. Likely longer than that. Remember weigh ins are during the morning on an empty stomach, so I could be 182.5 while actually being 187 mid day. I have plenty of room before I'd outgrow those numbers.
Thank you! Generally I'd recommend 4 rep sets. But of course you can start out higher and work your way down as you get closer to your max. But 4 rep sets would be the baseline number I'd give.
Thank you David! Yeah I noticed my heels were coming up on the squats as well. I think the problem is the shoes I was wearing are high tops so when I tie them too tight they limit my ankle flexibility. I'm just gonna have to unlace the top portion. Because I've never had that issue at all with shoes that dont cover my ankle.
haha thank you Scott! I've actually been focusing on that recently and have been mixing in some explosive training. I am naturally explosive so I think if I take advantage of that it's going to help with my max lifts. After this meet I'm also going to really start trying to increase my vertical leap as well as my lifts.
Yes I am. You can tell by how I am not breaking parallel by too much and I'm not as upright as I would be in an oly squat. Also in an oly squat my knees would be much farther out forward.
Excellent! That is a tough question as it really depends on so many factors. Generally I'd say my program is best for when at maintenance or a slight caloric surplus. Could it work on a slight deficit? Yes. But it also may not depending on many factors as I said. You know it's time to change when your progress or motivation is dropping. But if you are progressing and are feeling motivated, then by all means don't change anything! Run it for a year if you can.
I wouldnt recommend deficit deads, I'd actually recommend snatch grip deadlifts. Use straps, and grip the bar with a wide grip, so that your hands are on the outside of the rings. Keep the bar fairly close still, your hips will be slightly lower with this variation, and it should be easier to push with your glutes while keeping your back tight.
THANKS GUYS! this was really frustrating since I'm sore from my hip flexors for a couple days after lifting. I will try every bit of advice you offered johnnie
Hi mate. Just thought I give a shout about the program. After 6 weeks, I tested my 1RM last night and was pleased to discover I'd added 10 lbs to my 3 main lifts across the board. The higher volume approach to upper body really paid dividends. I was running 3 days a week to allow for proper recovery. Even at 43 with kids and a business to take care of, progress is still there if you want it. Do still use the basic set up / periodization as the core of your routine? Cheers
Hey candito ... your a beast!! Ive been lifting for over 5 years but my squat is weak. Im 5'9 168lbs, ~12%BF and do 225 for 6 as my max. I hit it just as often as everything else but im squatting basically the same as i bench. I am finishing my 3rd 5-3-1 cycle and my legs gained only very little. My deads / bench / OHP all went up. Only thing i have left to try is hitting legs more than 1X a week. I think my biomechanics are just not great for the squat but im determined to bring it up...
No you do get used to it. I've tried both and I'll tell you at first it will be a bit harder. But then after a workout or 2 once you build your work capacity, it won't impact your pulling significantly. Just make sure to rest as long as you need in between sets.
That's a tough one. You might just have to perform leg curls. That is honestly likely going to be the only hamstring movement you can increase the resistance on without taxing your lower back. On the 5th week just skip the deadlift focused day.
Awesome vid man! Arnold classic? Dang. Team Candito all the way! Repped out your warm up reps fast and explosive! Ima try to work on that, being more explosive. But yeah dude, cool vid! Greetings from TX!
Just keep track of how many calories you eat everyday for a week, and weigh yourself each morning. If you see you gained weight, adjust the calorie intake down slightly. Just do this until you are at a point where you are not gaining or losing weight. That is the easiest way to find your maintenance level. Then from there decide what you want to do. Calculators are really pointless for this since there are so many factors.
No they require exactly what the rules state. You have to squat until your hip joint is below your knees. It is just that they are 100% strict on upholding the rules, while other feds are not. So just squat below parallel and you'll be fine.
I had the same problem. What worked for me was doing lots of core work and learning to push my belly out and squeeze my abs as hard as possible when deadlifting. It's pretty much impossible to round your lower back when pulling like that. My hamstrings were pretty weak so straight legged deadlifts helped. Also let your upper back round when pulling. I feel much more powerful this way and it happens on heavy sets anyway.
Not sure if I'll get a response because the video is so old but it might be worth a shot. I've been lifting for almost a year now, but my first 5-6 months were kinda unstructured and giga gymbro bodybuilding centered, and I only recently got into strength work because I want to prep for my first wrestling season. I'm making super rapid progress and I just finished week 1 of the 6 week strength program, and did 95 for 12 on the MR bench day (putting my projected max at 130 which is 10 lbs more than what measured my initial pr to be and like 5 lbs away from bodyweight). I'm going to finish the whole program because I was in the habit of abandoning programs when I started and I decided Candito was gonna be what I stick to (and so far I really enjoy it), but my question is, should I keep doing the 6 week programs or should I do one of the variations of this linear program (probably strength/power because I gotta be explosive for wrestling). I think I'm progressing too fast to effectively use a percentage program like you said in the video, but at the same time I'm unsure how to continue. Sorry for the essay, I just wanna get as much info as possible.
hey man. Nice to see strong another training vid bro. Keep them coooooming. Just a few points. Your last leg workout you said, how comes? (sorry if you already said) I didn't know they had an arnold classic for powerlifting... nice.
I'm not sure that I'd consider myself to be "so small", but I do get what you're saying. My legs are much bigger than my upper body, which you cannot tell from these videos. Remember my bench is only around 340-350, while my lower body lifts are much better. But also keep in mind that I am 5'7" 180-183lbs pretty lean which is not all that small for a natural lifter. Often times lifters on youtube use lighting/pump while at a low BF % to look big while only being 160-170lbs.
You're pretty big at that height bro
I've never seen someone your size squat even close to 455. Very impressive!
Jake Sheehan you should see lu xiaojun then lol
"what's good now may not be good in two to three years from now". Proof candito is psychic.
Your technique in both the squat and deadlift, even with heavy weights, doesn't cease to amaze me; it's really nice and clean. Keep posting & lifting! cheers
I love this channel!
-HD videos
-concise videos
-extremely insightful and informative videos
Honestly Jonnie, youre the fuckin man. Even with your busy schedule and training you STILL manage to give your subscribers ANOTHER program. I love your 6 week program, made +40 lb gains on each of my lifts in just two cycles! Keep up the good work bro!
I love it how these heavy, demanding workouts can be squeezed down to 5-10 minute videos. I can already see the marketing "Get strong only working out 30 mins per week". Great vid again man, keep it up. I especially like these workout videos, always great to see some real power.
Jonnie, you have the best combination of perfect form, strength and advice of any lifter on youtube.
About to start your linear program, 8 years later and you are still reaching people! Thanks bra
Your strength is absolutely nuts. Keep it up brohamma jamma
Ur definitely not small man, u may not have a big frame but ur pretty jacked.
I use flat shoes now. Don't know the name of them specifically. I'm actually going to make a video addressing why I switched. It take a quick demonstration to fully explain.
It's all good because the two guys watching in this video are actually on my program. I helped them out with deadlift form so they were just watching me to see the technique. I'm honestly used to getting looks by now. Often times people start asking me questions and sometimes it can be pretty cool to explain strength training if they are genuinely interested.
Yes. Point them down to ensure upper back tightness. If you watch elite IPF powerlifters, almost all of them squat with this style. Jesse Norris would be a good example.
It's crazy how fast you move the weights. I kept saying "he's got to have it in fast forward, he's got to" but you really didn't. This is something I really want to work on. I love watching your amazing progress man. You inspire/motivate me more than you know.
I had this exact same problem a couple years ago when I was trying to build my squat up. I ended up having to take a week off and then dropped the weight significantly. I built back up with lower weights and higher volume. I later realized that the problem was result of improper form. I followed Candito's advice and moved my feet much closer together and didn't point my toes as far outwards. Now I am squatting even heavier and have no problems.
The best way to know is to see what your body wants to do when using heavy weights. If you find that your hips tend to shoot up before the weight is lifted, then you are going to be stronger just starting the hips up higher. But if you feel like you are getting now power out of the bottom from your quads, then you might be a bit too high.
It's all about experimenting and observing. You are right. Your leverages, strength/weaknesses, and setup will all impact the exact optimal position for you.
Yes. I strongly recommend training the squat and deadlift on the same day. Doing this allows you to train your legs completely in one day and knocking both out at once gives more time for recovery. Although I will say there is absolutely nothing wrong with separating them, I just don't recommend it in my opinion based on my experience.
I will absolutely in the future. I'm going to offer a form coaching service starting this weekend just to get started.
Overall my goal is to finish this linear program so I have free strength programs that could fit anyone's needs, then afterwards start to offer coaching/personal training later on down the road.
yes. every rep/sets vids. its very helpful to check the proper form, progression etc.
Your work is inspiring. You are really good a loading the hips and glute-ham activation sequence. I just posted a 300lb squat at 129lbs and in reviewing the footage I have a lot of work to do technique-wise. I hope one day to be as strong as you pound for pound. Please keep it up.
Giao Nguyen - How are you doing now?
No the one on my site right now is my periodization program. I am going to make a linear program this weekend. The difference is just that a linear program is where you simply add 5-10lbs each week or so. My periodization program is varies each week. Overall I recommend my periodization program for intermediate lifters but the linear one might be better for beginners.
I actually just met them at the gym, and they told me they were both on my program. It's funny being recognized in the gym like that. So far every single time I've met subscribers in real life they have always been really cool and surprisingly strong.
Holy shit dude, I just typed your numbers into strstd.com and all of your stats are far over the "Elite" tier. Keep it up man, all of my friends watch your videos, I think you're the best lifting channel on UA-cam right now.
Thanks for putting out quality workout footage and in-depth, comprehensive information man. You always give me something new to consider when training.
When I said last video, I mean last as in most recent. But I wouldn't lose any strength from taking a week or 2 off. It takes much longer for that to occur. However, I'd likely just be a bit rusty. So I train with lighter weight but for speed prior to a meet. That allows to train, focus on power, and have the technique down so performing a 1 rep max doesnt feel awkward come competition.
Undoubtedly, your videos are aways the ones that I look forward the most to see! Amazing content... the quality of the information you share is really gold. I really hope that this channel grows more and more so that people can see what real training is about!
Excellent progress! And yes. I always work within that basic framework even when not on it. I am actually going back on the 6 week cycles after this meet.
The periodization program was made not just on theory, but literally what I've been doing for years. All I did for the program was make it was formally write everything out.
Yes. Well I haven't tried it since that video, but I am leaner now and stronger at the same bodyweight. After this meet I plan on getting it up to where I can easily dunk more easily then doing some more jump videos.
Hip flexor soreness is often a great sign that you are using proper form as it means you are externally rotating your hips. So see if it doesn't go away with a couple more weeks. Incorporate some paused squats when warming up to make sure you are properly preparing them for the working sets.
If you still feel pain you might be slightly too wide.
You're welcome and thank you! Absolutely you'll be fine on my program. Don't adjust your training because a lift is behind. This happens all the time. Just keep training and your lifts will fluctuate naturally. Also sometimes you may just be better genetically at a particular lift, but that doesnt mean you should limit your strengths to accommodate a weakness.
Thanks for the solid video, and I can't wait for your new program!
I've been running your program for 5 weeks now (maxing next week) and I have literally demolished my PRs. At 155lbs starting I was: 245lb Bench,375 Squat, and 380 DL.
This week I Benched, 240 3x, Squatted 365 3x, and I am doing my DLs tomorrow!
On top of that, you've inspired me to participate in my 1st weight meet come Dec. 21st, it's a small one, but you've gotta start somewhere.
Thanks again, you really are an inspiration.
Definitely, actually the last guy I talked to was probably in his 40s, and it was funny how amazed he was with it all. He didn't know anything about powerlifting and said he's only seen stuff like how I train on youtube lol. It was pretty cool because I was able to tell him how it isnt bad for your knees, how to open up your hips, all of the stuff people new to lifting usually don't get to hear explained properly.
Good catch. I realized this myself, my shoes are high tops which I realized are effectively limiting my ankle mobility when I squat in them. Now I unlace the top portion to give more room.
Mix of both. Generally I'd recommend 2-4 days a week of steady state, 1 HITT session every 1-2 weeks. Really depends on how you feel for a given week. There is nothing wrong with just keeping it at steady state and not doing HITT if it doesn't appeal to you. I strongly recommend cycling at the gym because it is easier on your knees.
No disadvantage whatsoever. That is actually a very good idea. I'd say just don't do it on the very last warmup set, because then you may not be ready to be explosive out of the hole. But that is just a mental thing, pause squats will never have a negative effect physically.
Thanks for all your videos. The quality has continued to improve. They are just easy and a pleasure to watch. You are also an inspiration. I've turned all my friends on to your channel too and they love it.
just found this channel and glad i did, so informative and without a lot of ego bullshit found elsewhere. Keep it up man, subbed!
i watch every single one of your video now and i have learned the most from your channel jonnie
I made the mistake of dirty bulking on the first 5 months and then slow cutting from there. Overall i went from 154 to now me being a 195.
Running caditos program for 3 cycles has given me more gains that my first few months of training. My bench, squat and deads shot up tremendously.
Yes that is actually going to be apart of my linear program. I've been using some dynamic movements as well as just deadlifting with speed. Weighted jump squats have been my favorite by far.
No they won't cause lower back rounding. The opposite, they can cause too much forward knee travel. I'll make the vid on why I dont use them anymore to go over it all clearly.
i presume your channel will hit 100k subs by summer. good work.
Almost 200k now :)
@@albertvannijhuis8970 225k 8)
Thank you Chelsea! I've been focusing on explosiveness lately and definitely think it is helping my max strength.
That is awesome to hear! Keep up the good work. Those numbers are actually very solid at 155lbs for someone just getting into powerlifting, you're going to do well at your meet!
That is something I've been adding. It will be an option within the linear program I'm making. I think some DE work is excellent for both technique and training fast twitch fibers without a heavy load. It isn't absolutely crucial but it is definitely a tool that can be useful.
It's solid. I don't think it will get you an aesthetic physique though. There is a balance between a minimalist approach but also ensuring everything is being trained adequately. I see no reason to avoid training biceps for example. My linear program will be a bit different of course so I obviously will recommend mine but certainly any basic 3x5 or 5x5 will also work.
Excellent! That is what I'm here for. I am glad to be able to help with your training.
Candito i've been doing your 6week program and it working great the weights are perfect. Im almost done with week 2. You are very strong and hopefully i'll be able to deadlift/squat like that aswell with the help of your program over a long period of time.
Thank you that is all I'm trying to do! I appreciate the kind words.
Great to see the elderly gentlemen pushing himself at the start of the video,
Really shows how its never to late to better yourself.
You are likely pushing the limit too hard on the first set and are not resting enough in between sets. Try alternating exercises to allow for more rest. So bench one set, wait a couple minutes, then do a set of chin ups. Then wait a couple minutes again before benching again. This will give you around 5 full minutes in between bench sets allowing for full recovery.
I mean last as in most recent. Yes the Arnold Classic is going to be awesome. It is at the expo area, so it isn't separate. I've heard it gets more attendance than any other pl meet in the US because there are so many people walking around.
In my opinion, I'd say anything below 265/185/335 is likely to be considered a beginner in terms of squat/bench/deadlift. As you said those numbers are completely subjective. That is just my rough estimation. 315/225/405 would be more on the upper limit to that estimation. If you can put those numbers up typically you are beyond a beginner. So in between those ranges is a bit of a grey area.
Your a beast bro. Keep up the hard work. There's a lot of bodybuilders in the gyms but very few actual weight lifters. You have lots of class and refuse to dope. Thanx for representing.
I'd say stick with deficit deadlifts for about 3 weeks. Don't do any conventional, give that a break. Then after 3 weeks switch back to conventional. I suggest using light weights as you transition back to conventional but pulling as fast as possible. This will help teach you to use proper form while actually pushing as hard as possible. That will translate better to the heavy weights.
Wish I could be faster with my deadlifts, I’m very slow and am very paranoid about doing too much weight on my squats because I’ve hurt my back with them several times.
Super inspiring seeing you go and keep going like this! You’re in stoppable!
Ok, that's a good change. The pendlay row is better for strength than the powerclean in my opinion. I really wouldn't recommend the powerclean for anyone without access to bumper plates and with some technique coaching.
im so glad to hear about this more flexible program you're coming out with, litterly exactly what i needed!
No, I moved up to 181/183 just recently. This past year has been a transition year because of it. I was only 177 at my last competition. So I'll be at 181/183 for at least 2 years from now. Likely longer than that. Remember weigh ins are during the morning on an empty stomach, so I could be 182.5 while actually being 187 mid day. I have plenty of room before I'd outgrow those numbers.
I am still high bar squatting, I am just hybrid squatting. Which is a form of high bar. I'll go more into depth in a vid why I ditched the oly shoes.
Randomly online. Datpiff and hipstrumentals are 2 sites I use. I usually modify the speed of the beat a bit to fit the video.
Thank you! Generally I'd recommend 4 rep sets. But of course you can start out higher and work your way down as you get closer to your max. But 4 rep sets would be the baseline number I'd give.
Thank you David! Yeah I noticed my heels were coming up on the squats as well. I think the problem is the shoes I was wearing are high tops so when I tie them too tight they limit my ankle flexibility. I'm just gonna have to unlace the top portion. Because I've never had that issue at all with shoes that dont cover my ankle.
Thank you Maxx, I'm just doing my best to make sure you don't outdeadlift me while weighing 15-20lbs less!
No, not anymore. I am now using flat shoes. I'll make a vid on why soon.
youre a monster my man good stuff!
haha thank you Scott! I've actually been focusing on that recently and have been mixing in some explosive training. I am naturally explosive so I think if I take advantage of that it's going to help with my max lifts. After this meet I'm also going to really start trying to increase my vertical leap as well as my lifts.
Yes I am. You can tell by how I am not breaking parallel by too much and I'm not as upright as I would be in an oly squat. Also in an oly squat my knees would be much farther out forward.
Excellent! That is a tough question as it really depends on so many factors. Generally I'd say my program is best for when at maintenance or a slight caloric surplus. Could it work on a slight deficit? Yes. But it also may not depending on many factors as I said.
You know it's time to change when your progress or motivation is dropping. But if you are progressing and are feeling motivated, then by all means don't change anything! Run it for a year if you can.
I wouldnt recommend deficit deads, I'd actually recommend snatch grip deadlifts. Use straps, and grip the bar with a wide grip, so that your hands are on the outside of the rings. Keep the bar fairly close still, your hips will be slightly lower with this variation, and it should be easier to push with your glutes while keeping your back tight.
I'm glad people liked that! I'll definitely keep listing KG in the future then.
I'm 5'7" 180lbs roughly in the morning. Around 183 mid day.
Thank you! It will be interesting to see how this meet goes.
You deserve more subs. Insane strength
you are one well spoken, intelligent dude! keep that shit up. love these videos.
THANKS GUYS! this was really frustrating since I'm sore from my hip flexors for a couple days after lifting. I will try every bit of advice you offered johnnie
Thank you, I'm gonna try to do my best moving forward to validate that statement!
Hi mate.
Just thought I give a shout about the program.
After 6 weeks, I tested my 1RM last night and was pleased to discover I'd added 10 lbs to my 3 main lifts across the board. The higher volume approach to upper body really paid dividends.
I was running 3 days a week to allow for proper recovery.
Even at 43 with kids and a business to take care of, progress is still there if you want it.
Do still use the basic set up / periodization as the core of your routine?
Cheers
One of the best fitness channels I've ever come across. New subscriber here :)
Damn Jonnie, you shoulda done this as a response video to Omar. You're a beast. Rappin' 500+ for that many reps. Amazing.
thats wussup bro, never anything wrong when folks mirin u! esp. when you can somehow be a big help/motivation for them!
Hey candito ... your a beast!! Ive been lifting for over 5 years but my squat is weak. Im 5'9 168lbs, ~12%BF and do 225 for 6 as my max. I hit it just as often as everything else but im squatting basically the same as i bench. I am finishing my 3rd 5-3-1 cycle and my legs gained only very little. My deads / bench / OHP all went up. Only thing i have left to try is hitting legs more than 1X a week. I think my biomechanics are just not great for the squat but im determined to bring it up...
thank for spending your precious time with a helpful reply
No you do get used to it. I've tried both and I'll tell you at first it will be a bit harder. But then after a workout or 2 once you build your work capacity, it won't impact your pulling significantly. Just make sure to rest as long as you need in between sets.
That's a tough one. You might just have to perform leg curls. That is honestly likely going to be the only hamstring movement you can increase the resistance on without taxing your lower back. On the 5th week just skip the deadlift focused day.
Not sure who's content I prefer more. Yours or Omar's . Both excellent :)
Awesome vid man! Arnold classic? Dang. Team Candito all the way! Repped out your warm up reps fast and explosive! Ima try to work on that, being more explosive. But yeah dude, cool vid! Greetings from TX!
Good luck at your meet and at the Arnold in the future big dog! I'll be pushing for you!
Just keep track of how many calories you eat everyday for a week, and weigh yourself each morning. If you see you gained weight, adjust the calorie intake down slightly. Just do this until you are at a point where you are not gaining or losing weight. That is the easiest way to find your maintenance level. Then from there decide what you want to do. Calculators are really pointless for this since there are so many factors.
No they require exactly what the rules state. You have to squat until your hip joint is below your knees. It is just that they are 100% strict on upholding the rules, while other feds are not. So just squat below parallel and you'll be fine.
Man you are really nailing those squats!
I'm just getting this in my recommended. I'm a fan.
I had the same problem. What worked for me was doing lots of core work and learning to push my belly out and squeeze my abs as hard as possible when deadlifting. It's pretty much impossible to round your lower back when pulling like that. My hamstrings were pretty weak so straight legged deadlifts helped. Also let your upper back round when pulling. I feel much more powerful this way and it happens on heavy sets anyway.
Not sure if I'll get a response because the video is so old but it might be worth a shot. I've been lifting for almost a year now, but my first 5-6 months were kinda unstructured and giga gymbro bodybuilding centered, and I only recently got into strength work because I want to prep for my first wrestling season. I'm making super rapid progress and I just finished week 1 of the 6 week strength program, and did 95 for 12 on the MR bench day (putting my projected max at 130 which is 10 lbs more than what measured my initial pr to be and like 5 lbs away from bodyweight). I'm going to finish the whole program because I was in the habit of abandoning programs when I started and I decided Candito was gonna be what I stick to (and so far I really enjoy it), but my question is, should I keep doing the 6 week programs or should I do one of the variations of this linear program (probably strength/power because I gotta be explosive for wrestling). I think I'm progressing too fast to effectively use a percentage program like you said in the video, but at the same time I'm unsure how to continue. Sorry for the essay, I just wanna get as much info as possible.
THANK YOU SO MUCH for the new progression scheme ! This will fit into my upper lower split!!!!
Great speed! Looking good Jonnie.
hey man. Nice to see strong another training vid bro. Keep them coooooming. Just a few points. Your last leg workout you said, how comes? (sorry if you already said) I didn't know they had an arnold classic for powerlifting... nice.
Looking forward to the linear program Jonnie. Another good vid.
Good luck with the meet, love your videos!
Awesome training vid man, want more of these!