Reply
Results 1 to 17 of 17
  1. #1
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline

    Candito 9 Week Squat Program Experience

    This will just be a short log to cover my experience with Canditoís 9 Week Squat Program.

    A bit of background, my current PR is 240kg/529lbs set at a meet in May last year. Since then Iíve had a lingering back injury and finally got over it last month Jan 2016.

    Bodyweight at start of program is 97kg/213lbs.

    Plan is to finish the program and either tie it in with a meet or just do a mock meet at the end to get a total.

    Current PRs:

    Squat 240kg/528lbs

    Bench 147kg/325lbs

    Deadlift 240kg/528lbs

    Most of the posts will just be links to the video of the session. Full session working weights listed in the video description.

    Thanks for taking the time to check it out.
    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

  2. #2
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline

    Week 1 Day 1

    Last edited by arturogatti; 02-24-2016 at 12:03 AM.
    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

  3. #3
    Registered User zajicekg32's Avatar
    Join Date: May 2015
    Location: Nebraska, United States
    Age: 24
    Posts: 284
    Rep Power: 113
    zajicekg32 is on a distinguished road. (+10) zajicekg32 is on a distinguished road. (+10) zajicekg32 is on a distinguished road. (+10) zajicekg32 is on a distinguished road. (+10) zajicekg32 is on a distinguished road. (+10) zajicekg32 is on a distinguished road. (+10) zajicekg32 is on a distinguished road. (+10) zajicekg32 is on a distinguished road. (+10) zajicekg32 is on a distinguished road. (+10) zajicekg32 is on a distinguished road. (+10) zajicekg32 is on a distinguished road. (+10)
    zajicekg32 is offline
    I'll be following along man the program looks pretty interesting. What are you going to be doing as far as bench and deadlift programming?
    Training Videos: https://www.youtube.com/channel/UCxf78uRpNKvsg6Z-TP5AADw
    Reply With Quote

  4. #4
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline

    Week 1 Day 2

    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

  5. #5
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline
    Originally Posted by zajicekg32 View Post
    I'll be following along man the program looks pretty interesting. What are you going to be doing as far as bench and deadlift programming?
    Thanks man. Deadlift is written into the program with optional light sets once a week after main squat sets. For bench, intention is to stick as close to my normal programming as possible. I'll bench 3 times per week before squatting and have an additional accessories/hypertrophy day. My bench normally suffers a bit during high frequency low bar squatting when my shoulders and elbows get beat up.
    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

  6. #6
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline

    Week 1 Day 3

    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

  7. #7
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline

    Week 1 Day 4

    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

  8. #8
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline

    Paused Squat PR / Week 1 Day 5

    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

  9. #9
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline

    220kg singles / Week 2 Day 1

    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

  10. #10
    inb4 Elite fcknDan's Avatar
    Join Date: Feb 2015
    Location: Hawaii, United States
    Posts: 159
    Rep Power: 1589
    fcknDan is just really nice. (+1000) fcknDan is just really nice. (+1000) fcknDan is just really nice. (+1000) fcknDan is just really nice. (+1000) fcknDan is just really nice. (+1000) fcknDan is just really nice. (+1000) fcknDan is just really nice. (+1000) fcknDan is just really nice. (+1000) fcknDan is just really nice. (+1000) fcknDan is just really nice. (+1000) fcknDan is just really nice. (+1000)
    fcknDan is offline
    Subscribed. Program looks interesting and I plan on running it as I'm about 11 weeks away from a meet. I feel my squat lacks volume, as 70% would almost always feel like an rpe8.5.

    Can you explain the blank weight slots for the squat variations (box/pause/etc.) and dead-lifts?
    Thank you!
    Meet Results:
    (June '16) 342 / 236 / 463 ~1041 @ 142.8 lbs
    (November '16) 391.3 / 286.6 / 468.5 ~ 1146.4 @ 146 lbs
    (June '17) 396.8 / 302.5 / 485 ~ 1184.3 @ 148

    67kg Junior - IG:@fckndan
    Reply With Quote

  11. #11
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline
    Really need to update this log:

    http://youtu.be/x39fUH9V-KA

    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

  12. #12
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline
    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

  13. #13
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline
    Last edited by arturogatti; 03-23-2016 at 12:26 AM.
    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

  14. #14
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline
    Last edited by arturogatti; 03-23-2016 at 12:27 AM.
    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

  15. #15
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline
    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

  16. #16
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline
    Originally Posted by fcknDan View Post
    Subscribed. Program looks interesting and I plan on running it as I'm about 11 weeks away from a meet. I feel my squat lacks volume, as 70% would almost always feel like an rpe8.5.

    Can you explain the blank weight slots for the squat variations (box/pause/etc.) and dead-lifts?
    Thank you!
    Hey bro, thanks for the sub. I'm going into the 6th week now and have hit a few rep PRs as well as a 1RM PR so would have to recommend it.

    Unfortunately, a lot of the explanation about the program is a bit vague and his videos about it seem to have dried up.

    This is my take on it though. Blank accessories should be legs only following the rep scheme specified. He recommends isolation movements but I split them between isolation and compound.

    For example if 4 accessories are required, I'd do two compound and 2 isolation and split them between quads and hammies.
    Something like RDLS then front squat followed by leg curl then leg extension. Push the accessories as hard as you can without missing reps.

    For the squat variation accessories that are marked difficulty H (High), this should be RPE 9.5-10. The point of the first 3 weeks is fatigue. Try to build as much as possible without missing reps.

    I've only deadlifted once so far due to lack of time. They are optional accessories so I didn't worry about skipping them. I will be doing them again but not pushing them hard. Probably around RPE 7 for any set.
    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

  17. #17
    Registered User arturogatti's Avatar
    Join Date: May 2013
    Age: 41
    Posts: 642
    Rep Power: 560
    arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250) arturogatti has a spectacular aura about. (+250)
    arturogatti is offline

    Week 5 Day 1 - Squat PR 535 lbs

    Best Lifts:
    Gym
    535/325/535

    Meet
    1383 (528/325/530) @ 210lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=158784953
    IG: @chieftainduke
    Youtube: http://www.youtube.com/user/chieftainduke
    Reply With Quote

Similar Threads

  1. Replies: 113
    Last Post: 08-11-2017, 02:04 PM
  2. 5/3/1 - your personal opinion on it (from experience)
    By CaptainSquatz in forum Powerlifting/Strongman
    Replies: 33
    Last Post: 01-28-2016, 01:56 PM
  3. Someday I'll Be Impressive - Jonnie Candito's Linear Program
    By GoodGeneticsPls in forum Powerlifting Workouts - Training Journals
    Replies: 263
    Last Post: 09-21-2015, 08:14 PM
  4. Replies: 16
    Last Post: 07-05-2015, 12:18 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts