Starting Candito Training - Question

[kidkurious]

When starting this program for the first time, I'm supposed to enter my 1RM into the spreadsheet which will calculate my weights for the entire cycle.

Can I use an estimated 1RM? or do I have to test my 1RM?

I was thinking about taking my latest rep records from 5/3/1's heaviest week (5/3/1+) and use the Candito formula to determine what weights enter into the spreadsheet's input sheet:

Take what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3 reps, and 1.09 if 4 reps.

[sperez21]

what week/phase are you on in 5/3/1? if you're deep enough, you should probably have a good idea of where your TM is at.

[Kennysvgp08]

When starting this program for the first time, I'm supposed to enter my 1RM into the spreadsheet which will calculate my weights for the entire cycle.

Can I use an estimated 1RM? or do I have to test my 1RM?

I was thinking about taking my latest rep records from 5/3/1's heaviest week (5/3/1+) and use the Candito formula to determine what weights enter into the spreadsheet's input sheet:

Take what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3 reps, and 1.09 if 4 reps.

Do your best to do this.

[M1seryD1str1ct]

When starting this program for the first time, I'm supposed to enter my 1RM into the spreadsheet which will calculate my weights for the entire cycle.

Can I use an estimated 1RM? or do I have to test my 1RM?

I was thinking about taking my latest rep records from 5/3/1's heaviest week (5/3/1+) and use the Candito formula to determine what weights enter into the spreadsheet's input sheet:

Take what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3 reps, and 1.09 if 4 reps.

Coincidentally I'm in the exact same boat as you jumping from 531 to Candito as soon as this final cycle of 531 ends. Stoked!

Candito apparently recently tweeted (or something) that he designed the spreadsheet to work based off your actual 1rm so no need to enter a TM. Also what I'm doing personally (currently on my 1's week) is grab my 95%AMRAP set then make additional jumps if I feel I can. Going to take my highest clean single and use that as my 1rm to start Jonnie boy's program.

Did you notice that in his pdf e-book he mentions back, shoulder, and bicep as the 3 upper body accessories, but in the spreadsheet it's back, back, shoulder?

[kidkurious]

Should I take a week off before starting the program?
Prior to this, I did 5 cycles of 5/3/1 without a deload.

[ethan1631]

is this the 4 week linear program or his 6 week program? if it is the 6 week ( I am on my second cycle of it) then I definitely recommend a deload prior other wise the last two weeks are going to put you at a high risk of injury. but thats just my experience.

[kidkurious]

is this the 4 week linear program or his 6 week program? if it is the 6 week ( I am on my second cycle of it) then I definitely recommend a deload prior other wise the last two weeks are going to put you at a high risk of injury. but thats just my experience.

Cool. Deload it is then. Thanks

And yeah it's the 6 week program.

What were your results in the first cycle?

[ethan1631]

Cool. Deload it is then. Thanks

And yeah it's the 6 week program.

What were your results in the first cycle?

So prior i got fluffy from 180-197 lbs so i was in a deficit during my first cycle and went back down to 182 in order to compete in my weight class. My squat went up by 30 lbs, my deadlift went up 20 lbs and my bench stayed about the same but my pause is much cleaner. but my second rotation through is going much better and the results are looking like they are going to produce solid meet results mid july definitely would recommend the program with additional bench work after you've run it a few times.

[kidkurious]

Another question. I'm on a cut. And I will have lost 5-10 lbs before starting the program, so should I decrease my projected maxes?

[MonkeySlayer]

i would take a week to find my 1rm if i were you. Better to know what if ur max now rather then estimating then missing reps when on the program