Candito 6 Week Strength Program

[CGHNBB]

Hey everyone, I figured that since I have just started Jonnie Candito's "6 Week Strength Program" that I should post up a journal to help keep me focused, honest, and on track. But first I'd like to formally introduce myself. My name is Cannon (Yes like boom) and I am currently eighteen years old and a senior in high school. I have been lifting for about four years now but have only begun seriously weight "training" in the past year and a half or so. Most of my high school athletic carrier has been centered around Wrestling having competed in the 140lb. weight class my freshman year, 145lb. weight class my sophomore year, 152lb. weight class my junior year, and 160lb. weight class my senior year. My list of injuries include fractured L4 and L5 vertebrae from football my freshman year of high school (parents would let me play after that) and two very serious concussions during wrestling season my sophomore year, the first I was out of school for two weeks and the second I was out for a month. That led to the eventual decision made by my neurologist that I should compete in any sort of contact sports anymore. During this time between my sophomore and junior years, I took up bodybuilding and competed in the mens novice devision of an untested show, needless to say I was way out of my league but still enjoyed the process Then during winter break of my junior year the neurologist asked me to come back just to do a routine check-up on my brain and as it turns out I had made a full recovery and was cleared to return to wrestling. Unfortunately, since I came back so late into the season, the cut was hard for me to manage and I had lost a lot of skill that I had built during my sophomore year. This led to me placing poorly that year. I then took the off-season to put on some size and took it a bit too far. By the end of summer I had put on a good amount of strength and size, but also put on a lot of fat with my dirty bulk approach to things. By the beginning of my senior year, I had used the knowledge that I had compiled over the coarse of my high school carrier and had devised a plan to cut very gradually as to maintain and possibly even gain some strength and size come wrestling season, and it worked. This years season was the most fun that I had ever had. I was voted team captain and had our 195 take 5th at state and our 285 take third (He didn't get first for some bogus, non-existent rule that your underwear can't be showing during the match in the semi-final round). Now my priority is to gain some serious strength and put all of my focus towards my true love of the weight room. Here are some stats to give you guys an idea of where I am at:

Age: 18 Years Old
Height: 5"6"
Weight: 158lbs.-162lbs.
Years of Legitimate Training: 1.5 Years
Body Fat: 7-9%
High Bar Squat: 330lbs.
Low Bar Squat: 380lbs.
Conventional Deadlift: 430lbs.
Sumo Deadlift: 485lbs.
Bench Press: 245lbs.
Overhead Press: 155lbs.
Weighted Chin-Up: BW+115lbs.

So there you have it, my back story and my current stats. I hope at least some of you can enjoy the content that I put out as I shall try to be as thorough as possible!

[CGHNBB]

Monday, March 2014 (03/25/14)

Cycle 1/Week 1/Lower Body

High Bar Squat: 265x6,6,6,6
Conventional Deadlift: 345x6,6
Seated Leg Curl: 101x10,10,10
Weighted Plank: BW+170x30 Sec.,30 Sec., 30 Sec.
Seated Calf Raise: 100x15,15,15,15,15

Conditioning:
Hill Sprints: 16 Rounds(14-17 Sec. Sprint / 45 Sec. Active Rest)
1 Mile Dog Walk

Notes: Today was the first day that I had taken any serious pre-workout (Mr. Hyde) in about three weeks and man if was intense. I was hyper focused and my CNS was on FIRE!!! Everything felt smooth and light and I felt as if I was unstoppable. I achieved nice depth dipping bellow parallel in my high bar squats and maintained reasonably good back position in my conventional deadlifts. Even my conditioning felt pretty damn easy today. Overall I would say that it was quite a successful day!

[CGHNBB]

Tuesday, March 2014 (03/26/14)

Cycle 1/Week 1/Upper Body

Bench Press: 125x10,165x10,185x8,190x6
Weighted Chin-Up: BWx12, BW+25x10, BW+45x8, BW+55x6
Overhead Press: 70x12, 85x12, 100x10, 115x8
T-Bar Row: 115x12, 150x12, 160x 10, 185x8
BB Curl: 65x12, 85x12, 95x10, 110x8
Decline Skull Crusher: 95x10,10,10
DB Lateral Raise: 30(2)x12,12,12
Standing Calf Raise: 180x15,15,15,15,15

Cardio:
40 Min. Hike

Body Weight:
158.8lbs.

Notes: Todays session went well but unfortunately on my third set of OHP I used 85lbs. instead of 95lbs.. Not that big of a deal, i'll just readjust for next workout.

[CGHNBB]

Wednesday, March 2014 (03/27/14)

Cycle 1/Week 1/Off

Conditioning:
Hill Sprints: 10 Rounds(00:26-00:27 Sprint / 1:15 Active Rest)
5 Mile Run(45:28)
1 Mile Dog Walk (AM)
0.5 Mile Dog Walk (PM)

Body Weight:
160.6lbs.

[MrRipley]

you look great brah. Very strong for your age and great size. You're going to be a beast in a few years. Good luck on this program.

[CGHNBB]

Thanks man, I appreciate the support!

[Joellifts01]

Watch the injuries and smash the weights man!

[CGHNBB]

Thanks and will do!

[CGHNBB]

Thursday, March 2014 (03/28/14)

Cycle 1/Week 1/Upper Body 2

Bench Press: 125x12,165x10,185x8,190x6
Weighted Chin-Up: BWx12, BW+25x12, BW+45x8, BW+55x6
Overhead Press: 70x12, 95x12, 100x10, 115x8
Pendlay Rows: 115x12, 150x12, 160x 10, 185x8
Alternating DB Curl: 35(2)x12, 45(2)x12, 50(2)x10, 60(2)x8
1-Arm DB Tricep Cable Push-Down 25x12, 31x12,12,12
Incline DB Fly's: 55(2)x12,12,12
Seated Calf Raise: 105x15,15,15,15,15
Hanging Leg Raises: BWx15,15,15

GTG (Grease the Groove) Pull-Ups: BWx10,10,10,10,10,10,10,10,10,10

Cardio:
Rower Sprints: 16 Rounds(15 Sec. Sprint @ 1:30-1:35/500m / 30 Sec. Active Rest @ 3:00-3:30/500m)
2.5 Mile Dog Walk

Body Weight:
160.0lbs.

Notes: For some reason I did my first two sets of chin's and first set of bench for sets of twelve instead of ten, oh well I'll just fix this for my next workout. I also changed my second back exercise to pendlay rows instead of T-bar rows because I feel that they help me stay honest with my form as it is difficult to cheat the row when it is from a dead stop. I also changed my bicep movement to db curls vs. bb curls because, through anecdotal evidence, I seem to experience better growth through db curls vs. bb curls. The same goes with 1-arm tricep cable pushdowns as my triceps are pretty taxed after the benching and overhead pressing. Overall it was a good workout minus some of the minor setbacks

[CGHNBB]

Friday, March 2014 (03/29/14)

Cycle 1/Week 1/Lower Body

High Bar Squat: 265x6,6,6,6
Conventional Deadlift: 345x6,6
Seated Leg Curl: 101x10,10,10
Standing Calf Raise: 185x15,15,15,15,15

GTG Chin-Ups: BWx10,10,10

Cardio:
4 Mile Run (32:24)
1 Mile Dog Walk

Body Weight:
166.0lbs.

Notes: Todays workout wasn't scheduled at all but I just felt such a need to do an extra lower day this week that I repeated monday's workout and it was done with a twist. I've decided to ditch my belt for this training cycle and to my surprise the weights felt much lighter today and my form was actually better than during monday's workout. This is very exciting moving forward as now I can just focus on building pure raw strength without the assistance of any special gear (minus chalk and oly. lifting shoes :P). It should also be noted that I ate quite a substantial amount of food from the night before as it is spring break where I am and hanging out with friends can get a little crazy So this additional weight gain may have had something to do with the days above par performance.

[CGHNBB]

Saturday, March 2014 (03/30/14)

Cycle 1/Week 1/Upper Body 3

GTG Pull-Ups: BWx10,10,10,10,10,10,10,10,10,10

Bench Press: 195x12
Weighted Pull-Up: BWx12, BW+25x12, BW+45x8, BW+55x6
Overhead Press: 70x12, 95x12, 100x10, 115x8
[/B]Chest Supported DB Rows: 50(2)x15, 60(2)x12,10,12
Supinated BB Rows: 205x10,10
Alternating DB Curl: 35(2)x12, 60(2)x12,10,12
1-Arm DB Tricep Cable Push-Down: 31x12,12,12,12
Lateral DB Raises: 30(2)x15,15,15,15
Seated Calf Raise: 110x15,15,15,15,15

GTG Push-Ups: BWx65,45,65,45

Cardio:
Tire Flips: 10 Rounds + 6 Rounds (10 Flips Followed By Equal Rest Time, Usually 0:45)

Body Weight:
158.8lbs.

Notes: Todays training session went quite well, I believe that I hit a PR set of 195x12 at 158.8lbs so even if it is not an all time record, it is definitely a body weight to weight lifted PR. I also went HAM on the tire flips today so tonight is BIG eating!

[CGHNBB]

Sunday March 2014 (3/30/14)

Cycle 1/Week 1/Off

GTG Pull-Ups: BWx10,10,10

Cardio:
4 Mile Run (35:36)

Body Weight:
166.0lbs.

Notes: My weight shot up again but I am not to surprised. I must have eaten upwards of 7,000,8,000, possibly 9,000 calories of junk last night. I woke up feeling lethargic and tired, as usual when consuming so much food, but man was it worth it! Cheat days FTW!!!

[CGHNBB]

Monday March 2014 (3/31/14)

Cycle 1/Week 2/Upper Body 1

Bench Press: 180x10, 190x8, 200x8
Weighted Chin-Ups: BW+40x10, BW+55x8, BW+65x6
Overhead Press: 110x10, 120x8, 130x6
BB Rows: 200x10, 215x8, 225x6
BB Curls: 105x10,10,10
Seated French Press: 75x15, 85x12,12
Incline DB Fly's: 60(2)x12,12,12
Standing Calf Raises: 405x15,15,15,15,15

Cardio:
N/A

Bodyweight:
164.0lbs.

Notes: Todays workout went very smoothly but for some reason my weight didn't drop back down to the 158-160 range after saturdays not so little feast. Kinda strange but no mater, i'll just compensate for it again today.

[CGHNBB]

Tuesday, April 1st 2014 (4/1/14)

Cycle 1/Week 2/Lower Body 1

GTG Chin-Ups: BWx10,10,10,10,10

High Bar Squat: 265x9
Sumo Deadlift: 365x8,8,8
Lying Leg Curls: 110x10,10,10
Weighted Planks: BW+180x30 Sec.,30 Sec.,30 Sec.
Standing Calf Raises: 360x20,20,20,20,20

Cardio:
Bike Sprints: 2 Rounds (Sprint 0:15/R: 15/RPM:150-160 - Active Rest 0:45/R:5/RPM:60-70) + 10 Rounds (Sprint 0:15/R: 20/RPM:135-150 -
Active Rest 0:45/R:5/RPM:60-70)
1 Mile Dog Walk

Bodyweight:
159lbs.

Notes: Today I wasn't very focused and lost count of my squats. Initially I wanted to complete 10 reps but unfortunately only got 9 after looking at some video that my training partner took. Other than that my sumo pulls felt great! After watching video of it, it was apparent that all of the conventional pulling I have been doing has definitely transferred over to my ability to pull sumo without losing very much lower back integrity. As a side note, my damage control worked and I am back down to 159 as of this morning.

[WatsonS90]

164lbs down 159lbs - fuark! That's some crazy weight shift man, subbed to see your progress on this program.

Jonnie Candito is one of my favourite YouTubers, I'm sure you're going to do well on this mate!

[CGHNBB]

Thanks man, hope I don't disappoint!

[CGHNBB]

Wednesday, April 2nd 2014 (4/2/14)

Cycle 1/Week 2/Upper Body 2

GTG Pull-Ups: BWx10

Bench Press: 180x10, 190x8, 200x8
Weighted Pull-Ups: BW+35x10, BW+45x8, BW+55x8
Overhead Press: 110x10, 120x8, 130x6
Supinated BB Rows: 200x10, 215x8, 225x6
Alternating DB Curls: 60(2)x11,11,12
1-Arm Cable Tricep Extension: 38x12,12,12
DB Lateral Raises: 30(2)x15,15,20
Seated Calf Raises: 140x10,10,10,10,10

Cardio:
Trap Bar Farmer's Walk: 5 Rounds of 2 Min. Walk / 1 Min. Rest @ 160lbs. (First three full grip with grip failing on the third, last two hook grip with grip failing on the fourth)

Bodyweight:
160.6lbs.

Notes: The workout done today was kind of unexpected. It was scheduled to be done on thursday but my training partner was going today and I had nothing better too do so I just bumped it up to one day earlier. The trap bar farmer's walk was deadly, not so much on my cardiovascular system but more so on my grip and whole neuromuscular system. After I was done with these my upper back and forearms were toast!

[nb19]

Reviving this thread, lol. What kind of progress did you wind up seeing on it? Im thinking about using this program, trying to take my squat from 270 to 300 before schools back.