Candito linear program pdf

Jan 14, 2015 the key is to practice multiple styles of training in a systematically varied program. Lets say someone set up a basic, oldschool linear periodization plan, increasing intensity and decreasing volume week to week leading up to a meet. Whether it is by donating or simply liking a video, each action helps the mission of advocating strength training without gimmicks possible. Now deciding which one is the best really comes down to what works for you. Candito advanced 6 week bench press program spreadsheet.

Its a simple program, takes under an hour per day, progress all good so far. Youll be lifting on mondays, wednesdays, and fridays with the weekend off. Candito is a powerlifter and strength based athlete rather than a bodybuilder though so it doesnt surprise me he can put to together a solid powerlifting routine and a okish bodybuilding routine. Candito program and overhead press powerlifting forums. This is a safer method of training compared to linear progression. Candito linear program ideal for beginners but also for can be very useful for more experienced lifters as well. After doing some research this morning i came across jonnie canditos linear progression and i quite like the look of it. Dantzig initially developed the simplex method to solve u. It is similar in the sense that the program goal is simple strength training, but unlike the previous programs which use 3. Jonnie canditos linear program this program is quite different from the 2 programs discussed above. They stick with the competition variants of the lifts for the entire training cycle for. A linear program is an optimization problem where all involved functions are linear in x.

I have to preface by saying i lifted a little bit but never seriously off and on for a couple months before 2016, but i was nowhere near as strong as i am now, however obviously there was a chunk of strength i gained from muscle memory probably. Generally speaking, there are certain programs that are best for certain levels of experience. In this video i hot spoto press and pause bent row to better my form and really control the weight. Week 3 linear max ot phase x46 x36 no accessory lifts no optional exercises week 4 heavy weight acclimation x3 x12 x24 week 5 high intensity strength x14 x4 x2 optional lower body for week 6 you have 3 options 1. You will train either three, four, or five days per week depending on what week of the cycle you are currently on. Nov 04, 2016 currently i am really focused on getting stronger and making my lifts look good. Apr 18, 2020 the candito linear program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Jul 05, 2014 the first program ill run for six weeks is jonnie canditos 6 week strength program. 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. Following his advanced deadlift program and advanced squat program, jonnie candito s advanced bench press program is a benchfocused program for athletes looking to bust through stubborn plateaus. Linear programming is the subject of studying and solving linear programs.

These distinctions while not anywhere near definitive, are there for a reason. The key is to practice multiple styles of training in a systematically varied program. Free workout program powertrophy bgrfit 3 sets of 10 reps. 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. As such, i was pretty stoked to take a deeper look into jonnies six week periodization plan. Candito linear programming by jonnie candito the goal with this program is to provide a very simple layout with linear progression. An indepth look at jonnie candito 6 week strength program. Out of all the beginner options weve looked at thus far, id consider it the best with a few caveats. Voc simplesmente adicionar carga sem alterar outras variveis. This week was just as prescribed, doable but challenging. They bench, squat, and deadlift twice per week, with a traditional heavy day, light day setup. Honestly, canditos linear program is very, very solid. Candito 6 week strength program created by jon candito before i get into the program, id like to thank you for supporting candito training. Linear programming applications of linear programming.

There are a number of programs based on a pull push legs commonly abbreviated ppl split. The paused squats and deadlifts will definitely contribute to maintaining good form and progressing the weight once a week by 2. 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. Jul 17, 2017 the novice powerlifting program rippedbody com the novice powerlifting program rippedbody com 5 best beginner powerlifting workout routines 2020 lift vault the intermediate powerlifting program rippedbody com. I dont think it is appropriate for a true beginner. Jan 06, 2016 i injured my right piriformis over the summer and used jonnie candito s linear program to help me regain some of the strength i lost on squats and deadlifts. The program was originally made for 50 lbs in the tank for a roughly 600 paused deadlift. The 26 programs listed here are all fullyvetted, industryleading plans that are tried and tested by thousands of lifters from around the world. Example problems include blending in process industries, profit maximization in manufacturing, portfolio optimization in finance, and scheduling in energy and transportation. Week 1 muscular conditioning week 2 muscular hypertrophy week 3 linear intensity over time week 4 heavy weight acclimation and explosiveness. The candito linear program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. That means the program will not change week to week, simply steadily increasing weight without altering other training variables. Currently i am really focused on getting stronger and making my lifts look good.

The candito 6 week strength program is a 6 week training program built using periodization. Ultimate 8 week deadlift program for super strength. The first program ill run for six weeks is jonnie canditos 6 week strength program. Choosing from 5 popular beginner lifting programs routine. To extrapolate a similar proportion to your close variation deadlift, use the following guide. The lifting schedule is also a bit more flexible than the 6 week program. Nov 11, 2014 lets say someone set up a basic, oldschool linear periodization plan, increasing intensity and decreasing volume week to week leading up to a meet. Just use projected one rep max from last weeks 14 rep set. The novice powerlifting program rippedbody com the novice powerlifting program rippedbody com 5 best beginner powerlifting workout routines 2020 lift vault the intermediate powerlifting program rippedbody com. Candito advanced 6 week bench press program spreadsheet 2020. You can grab a copy of the program here if you havent checked out the foundational articles of this series yet, youre going to want to do that now.

I injured my right piriformis over the summer and used jonnie canditos linear program to help me regain some of the strength i lost on squats and deadlifts. Periodization for powerlifting the definitive guide. That means the program will not change week to week, simply steadily. From the beginning i ran candito s linear program with the following lifts. Linear programming lp, involves minimizing or maximizing a linear objective function subject to bounds, linear equality, and inequality constraints. Quick update im currently on my third cycle of candito s 6 week program and am still seeing excellent results. This program also follows linear periodization and includes mandatory accessory exercises. My experience w candito linear program 2016 youtube. Now, enjoy in an easy to edit, mobilefriendly spreadsheet. The goal with this program is to provide a very simple layout with linear progression. One reason that linear programming is a relatively new field is that only the smallest. I was impressed by both the quality and overall philosophy that went into canditos linear program. How beginners can get started using the candito linear program.

Linear programming was born during the second world war out of the necessity of solving military logistic. 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. The program uses daily undulating periodization, which has you alternating between heavy, medium, and light training days. Personally i would split the upper hypertrophy day in 2 since 30 sets is crazy. Quick update im currently on my third cycle of canditos 6 week program and am still seeing excellent results. I have to preface by saying i lifted a little bit but never seriously off and on for a couple months before 2016, but i was nowhere near as strong as i am now, however obviously there was a chunk of strength i. Very similar to west side for skinny bastards using both repetition and max effort days very similar upperlower split. 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. 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. Jul 04, 2014 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.

This is an 8 week fullbody deadlift program, designed for lifters with at least 1 year of training experience. I plan to run with it till i plateau then switch to his 6 week periodization program, then back to linear. 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. This program is not linear progression, its autoregulated progression. You wont be forcing random linear weight additions each week at the expense of form.

Candito 6 week program is made for intermediates and candito linear program is made for beginners. Candito advanced bench program excel created by cody page. Candito linear program strength training physical exercise. Unlike starting strength and ice cream fitness, the reddit ppl workout is a 6 day a week program. By a true beginner im talking about someone with virtually zero experience in the gym. There are seemingly countless bodybuilding and powerlifting programs out there, some are good, some are meh, and some are amazing.

The candito program is just that, and it is geared specifically to gaining strength. The program is explained in great detail in this pdf. Air force planning problems, and planning and scheduling problems still dominate the applications of linear programming. From the beginning i ran canditos linear program with the following lifts. Candito is a 21 year powerlifter whos attracted a loyal following due to his intelligent approach to programming and articulate and informative youtube channel. The candito 6 week program is made for intermediates and candito linear program is made for beginners. After doing some research this morning i came across jonnie candito s linear progression and i quite like the look of it.