BWILL's Johny Candito Linear Program Log

[bwillems]

I previously posted a log of me running PHAT for a second time but quickly noticed that the volume was getting to me and I should simplify my program a bit. I've always been a fan of Candito and have decided to run his linear program. It can be seen here http://www.canditotraininghq.com/fre...ngth-programs/

As for a quick overview of my stats:
Deadlift 1RM: 345 lbs
Squat 3RM: 275 lbs
Bench 3RM: 215 lbs
Weight: 155 lbs
Height: 5'8 (Weight and height were as of yesterday)

The split is a four day upper lower, the first two days focus on heavy weights, while the second two days focus on control, and so it's called Strength and Control.

Monday: Heavy Lower
Tuesday: Heavy Upper
Wednesday: Off
Thursday: Lower Control
Friday: Upper Control

Goals: 1000 Pound Total in six months

Yesterday I completed Heavy Lowerr and I'll put it here, I'll then add on Heavy Upper for today in a separate post

Subscribe if you wanna see gainz and enjoy!

January 5th: Heavy Lower Day
Deadlift: 2x6 @ 315 lbs
Squat: 3x6 @ 225 lbs
Leg Extensions: 3x12 @ 150 lbs
Leg Curls: 3x12 @ 80 lbs

[bwillems]

Bench Press: 3x6 @ 185 lbs
Pendlay Rows: 3x6 @ 155 lbs
Dumbbell Shoulder Press: 1x6 @ 65 lbs
Pullups: 1x6 @ BW
Dumbbell Curls Strict: 3x9 @ 25 lbs
Dumbbell Lateral Raises Strict: 3x12 @ 15 lbs

Pretty easy day just trying to figure out numbers and a base

[bwillems]

Paused Squats: 6x4 @ 205 lbs
Paused Deadlifts: 3x4 @ 245 lbs
Glute Ham Raises: 3x12
Leg Extensions: 3x12 @ 150 lbs

Relatively fast workout, paused deadlifts were an absolute killer but it was a pretty easy workout considering im just testing to get comfortable numbers

[bwillems]

Spoto Press: 6x4 @ 155 lbs (way too easy)
T-Bar Row: 6x4 @ 90 lbs
Dumbell Shoulder Press: 1x10 @ 50 lbs
Pullups: 1x10 @ bodyweight
Incline Dumbbell Curls: 3x8 @ 30 lbs
Dumbbell Lateral Raises: 3x12 @ 15 lbs (strict)

Amazing workout today, def have to bump up the weights next time but I felt so good throughout it. Now that I've got some set numbers I cant wait to progress over the next couple of weeks

[bwillems]

Deadlifts:
1x5 @ 325 lbs
1x4 @ 325 lbs failed

Squats:
2x6 @ 230
1x6 @ 235 lbs pr

Leg extensions:
3x12 @ 150 lbs

Glute Ham Raises:
3x12 bodyweight

Also did some random crossfit chit circuit

Failed deadlift. pissed.

[bwillems]

Bench Press: 3x6 @ 190 lbs PR

Pendlay Rows: 3x6 @ 155 lbs

Dumbell Shoulder Press: 1x5 @ 70 lbs; will shoot for six next time

Pullups: 1x6 @ bodyweight; side to side variation while at the top of the movement

Dumbbell Alternating Curls: 3x9 @ 30 lbs

Dumbbell Lateral Raises: 3x12 @ 15 lbs

Solid workout, bench was a breeze. Finished it off with a pretty hard circuit: 30 box jumps, 30 wall balls, 30 ball slams, 30 push presses, 30 burpees, and 30 situps in 14 minutes. Started loading phase of creatine on sunday, 15g a day.

[bwillems]

Paused Squat: 6x4 @ 210 lbs pr
Paused Deadlift: 3x4 @ 255 lbs pr
Glute Ham Raises: 3x12 @ bodyweight
Farmer Walk: 20 second walk with 60 lb dumbells x 4

Really hard workout bc I was really sore. The farmer walks were just something I threw in and they burned the hell out of my forearms and hands. Pretty happy with the squat and deadlifted paused prs. Rest tmrw.

[bwillems]

Spoto press: 6x4 @ 165 lbs (easy)

T-Bar Row: 6x4 @ 95 lbs

Weighted pullups: 1x10 @ 25 lbs

Dumbbell Shoulder Press: 1x10 @ 50 lbs

EZ Bar Curl: 3x10 @ 60 lbs

EZ Bar Incline Tricep Extension: 3x10 @ 60 lbs

Completed full ab circuit for first time. Great Workout. Probably gonna do a full body circuit tomorrow.

[bwillems]

Squats: 3x6 @ 240 lbs PR
Deadlifts: 2x6 @ 325 lbs PR
SLDL: 3x12 @ 155 lbs
Leg Extensions: 3x12 @ 160 lbs

Great workout. Started using chalk and it's great, considering I missed my last deads due to the bar slipping out of my hands

[bwillems]

Bench press: 3x6 @ 195 lbs
Pendlay Rows: 3x6 @ 160 lbs
Dumbbell Shoulder Press: 1x5 @ 70 lbs
Pullup: 1x6 side to side variation
Alternating dumbbell curl: 3x10 @ 30 lbs
Dips: 3x12 @ bw

Hit the bench lets goo. I ****ing hate bb rows

[bwillems]

Paused Squats: 6x4 @ 215 lbs
Paused Deadlifts: 3x4 @ 260 lbs
SLDL: 3x12 @ 135 lbs
Barbell Hacksquat: 3x12 @ 135 lbs

Happy with the numbers!

[GoodGeneticsPls]

Good stuff man. I'm also running Candito's Linear Program (slightly altered). It's really great.

[bwillems]

Spoto Press: 6x4 @ 175 lbs
BB Rows: 6x4 @ 135 lbs
Pullups: 1x10 @ bw
OHP: 1x10 @ 85 lbs
Incline dumbbell curls: 3x10 @ 30 lbs
Front raise/lateral raise together: 3x8 @ 10 lbs

Nice workout but i hate bb rows

[bwillems]

Good stuff man. I'm also running Candito's Linear Program (slightly altered). It's really great.

Thanks! Yeah the rep scheme change to something above 3 reps is definitely doing work after running a 3x3 for months

[bwillems]

Squats: 3x6 @ 245 lbs PR
Deadlifts: 2x6 2 330 lbs PR but last rep was very sloppy
Leg Extensions: 3x12 @ 150 lbs
Lying Leg Curls: 3x12 @ 80 lbs

So happy with the weekly PRs. The deadlifts were insanely difficult though, my first rep of the last set was literally 5 seconds long. Squats were difficult but I still have more in the tank, thinking deadlifts will begin to slow first

[bwillems]

Bench Press: 3x6 @ 200 lbs pr
T-Bar Row: 3x6 @ 115 lbs
OHP: 1x6 @ 95 lbs
Weighted Pullups: 1x6 @ 25 lbs
Incline Dumbbell Curls: 3x9 @ 30 lbs
Incline EZ Bar Tricep Extension: 3x12 @ 60 lbs

Ab Work: 6/8/10 reps decline sit ups

The bench press went so smoothly today it was weird, but great news nonetheless. 225 coming soon!

[bwillems]

Paused Squat: 6x4 @ 225 lbs
Paused Deadlift: 3x4 @ 270 lbs
SLDL: 2x12 @ 135 lbs
1x8 @ 135 lbs
Supersetted w/ BB Hack Squat: 2x12 @ 135 lbs
1x8 @ 135 lbs

6/8/10 AB rep workout

Solid workout, squats felt great with a 10 lb paused PR

[bwillems]

Spoto Press: 6x4 @ 185 lbs
T-Bar Row: 6x4 @ 90 lbs
Weighted Pull-ups: 1x10 @ 25 lbs
Seated Dumbbell Press: 1x10 @ 55 lbs
Alternating Dumbbell Curl: 3x9 @ 30 lbs
Dips: 3x12 pause at top

[bwillems]

Deadlifts: 2x6 @ 335 lbs PR
Squats: 3x6 @ 250 lbs PR
Leg extensions: 3x12 @ 150 lbs
Calf raises: 3x12 @ 45 lbs

Power lifts still making linear progression and it's so great. I can't wait to reach this 2/3/4 plate goal

[bwillems]

Bench: 3x6 @ 205 lbs PR
T-Bar Row: 3x6 @ 125 lbs PR
DB Shoulder Press: 1x6 @ 65 lbs
Pull-ups: 1x6 side to side variation
Alternating DB curls: 3x10 @ 30 lbs
Strict lateral raises: 3x12 @ 15 lbs
And an ab circuit

Bench is still going great! 225 is on its way in about a month

[bwillems]

Paused Squat: 6x4 @ 230 lbs
Paused Deadlift: 3x4 @ 225 lbs (lowered weight to focus on control)
SLDL: 3x8 @ 135 lbs
Leg Extensions: 3x12 @ 150 lbs

Not a great day, back was fatigued from doing some construction work, but still hit the squat pr

[bwillems]

Note: switching to a new gym so I didn't really run the program but I still did the bench

Spoto Press: 6x4 @ 195 lbs
Incline Dumbell Press: 3x6 @ 75 lbs
Pull-ups: 3x8 @ BW
Dumbell Row: 3x8 @ 50 lbs
Alternating curls supersetted with lateral raises: 3x8/12 respectfully @ pyramid weight

Awesome workout at a new gym, switching to here at the end of the month

[bwillems]

Deadlifts: 1 RM of 375 lbs (30 lb PR)
Squats: 3x6 @ 255 lbs
SLDL: 3x12 @ 135 lbs
BB Hack Squat: 3x10 @ 135 lbs

I decided to max out today bc I felt great and to hit a 30 lb PR in two months is honestly the best feeling. So much closer to this 405!

[bwillems]

Bench Press: 3x6 @ 215 lbs PR
T-Bar Row: 3x6 @ 135 lbs PR
Pullup: 1x6 @ 35 lbs
DB Shoulder Press: 1x6 @ 65 lbs
DB Curls supersetted with Tricep Pushdowns: 3x10/12 @ 30/50 lbs respectively
Added in some pec decks for fun

Great workout, 10 lb bench pr

[bwillems]

Paused Squat: 6x4 @ 235 lbs
Deficit Deadlift: 3x4 @ 315 lbs
Leg Extensions: 3x12 @ 150 lbs
Leg Curls: 3x8 @ 75 lbs

Pretty pissed off workout but I still loved it. Switching to deficit deads instead of paused

[bwillems]

Spots Press: 6x4 @ 205 lbs
Paused T-Bar Row: 6x4 @ 95 lbs
Pull-ups: 1x9 @ 25 lbs
DB Shoulder Press: 1x6 @ 65 lbs
DB Curls: 3x9 @ 30 lbs
Lateral Raises: 3x12 @ 15 lbs

Random strength gains, 10 lb PR on spoto press!

[bwillems]

Deadlifts: 2x6 @ 345 lbs
Squat: 3x6 @ 260 lbs
Leg Extensions and leg curls, weight not important

Extremely hard day, I could feel the progress slowing down so to hit a 5 lb pr each week gets exponentially difficult

[StandardGinger]

I'm in, want to see them gains

You planning on competing?

[bwillems]

I'm in, want to see them gains

You planning on competing?

Thanks! I really want to in the future, maybe when my total sits around 1100-1200, aiming for 2016

[bwillems]

Bench Press: 3x5 @ 225 lbs TWO PLATES BABY
Isolateral Row: 3x10 @ 90 lbs; due to an extremely sore lower back I couldn't do any type of free weight row
DB Shoulder Press: 1x7 @ 65 lbs
Weighted Pull-up: 1x8 @ 25 lbs
Close Grip Bench Press: 3x12/12/9 @ 135 lbs
Burnout with ez bar curls

Probably the best workout by hitting my goal since I began lifting to rep out 225 lbs on bench. Let's go, big things to come.