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  1. #1
    Registered User bwillems's Avatar
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    BWILL's Johny Candito Linear Program Log

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  2. #2
    Registered User bwillems's Avatar
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    January 6th: Heavy Upper

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  3. #3
    Registered User bwillems's Avatar
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    January 8th: Lower Control

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  4. #4
    Registered User bwillems's Avatar
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    January 9th: Upper Control

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  5. #5
    Registered User bwillems's Avatar
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    January 12th: Lower Power

    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.
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  6. #6
    Registered User bwillems's Avatar
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    January 13th: Heavy Upper

    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.
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  7. #7
    Registered User bwillems's Avatar
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    January 14th: Lower Control

    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.
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  8. #8
    Registered User bwillems's Avatar
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    January 16th: Upper Control

    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.
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  9. #9
    Registered User bwillems's Avatar
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    January 19th: Heavy Lower

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  10. #10
    Registered User bwillems's Avatar
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    January 20th: Heavy upper

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  11. #11
    Registered User bwillems's Avatar
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    January 22nd: Lower Control

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

    Happy with the numbers!
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  12. #12
    Registered User GoodGeneticsPls's Avatar
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    GoodGeneticsPls is just really nice. (+1000) GoodGeneticsPls is just really nice. (+1000) GoodGeneticsPls is just really nice. (+1000) GoodGeneticsPls is just really nice. (+1000) GoodGeneticsPls is just really nice. (+1000) GoodGeneticsPls is just really nice. (+1000) GoodGeneticsPls is just really nice. (+1000) GoodGeneticsPls is just really nice. (+1000) GoodGeneticsPls is just really nice. (+1000) GoodGeneticsPls is just really nice. (+1000) GoodGeneticsPls is just really nice. (+1000)
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    Good stuff man. I'm also running Candito's Linear Program (slightly altered). It's really great.
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  13. #13
    Registered User bwillems's Avatar
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    January 23rd: Upper Control

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  14. #14
    Registered User bwillems's Avatar
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    Originally Posted by GoodGeneticsPls View Post
    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  15. #15
    Registered User bwillems's Avatar
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    January 26th: Heavy Lower

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  16. #16
    Registered User bwillems's Avatar
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    January 27th: Heavy Upper

    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!
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  17. #17
    Registered User bwillems's Avatar
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    January 29th: Lower Control

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  18. #18
    Registered User bwillems's Avatar
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    January 30th: Upper Control

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  19. #19
    Registered User bwillems's Avatar
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    February 2nd: Heavy Lower

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  20. #20
    Registered User bwillems's Avatar
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    February 3rd: Heavy Upper

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  21. #21
    Registered User bwillems's Avatar
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    February 5th: Lower Control

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  22. #22
    Registered User bwillems's Avatar
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    February 6th: Upper Control

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  23. #23
    Registered User bwillems's Avatar
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    February 9th: Heavy Lower

    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!
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  24. #24
    Registered User bwillems's Avatar
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    February 10th: Heavy Upper

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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    February 11th: Lower Control

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  26. #26
    Registered User bwillems's Avatar
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    February 12th: Upper Control

    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!
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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    February 16th: Heavy Lower

    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  28. #28
    Registered User StandardGinger's Avatar
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    I'm in, want to see them gains

    You planning on competing?
    My Log was 'ere : http://forum.bodybuilding.com/showthread.php?t=160177511

    "Good things come to those who weight" Lel
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  29. #29
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    Originally Posted by StandardGinger View Post
    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
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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  30. #30
    Registered User bwillems's Avatar
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    February 18th: Heavy Upper

    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.
    January 2013 - 120 lbs (srs)
    July 2014 - 152 lbs
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