Candito 9 Week Squat Program Experience

[arturogatti]

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

A bit of background, my current PR is 240kg/529lbs set at a meet in May last year. Since then I’ve 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.

[arturogatti]

http://youtu.be/SxS_nnSB6Lw

[zajicekg32]

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?

[arturogatti]

http://youtu.be/96OtUJrkWUc

[arturogatti]

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.

[arturogatti]

http://youtu.be/dCQ8_zwohdM

[arturogatti]

http://youtu.be/dq6R06u_iGg

[arturogatti]

http://youtu.be/Sz7-w492O5A

[arturogatti]

http://youtu.be/4VKFTStls2Y

[fcknDan]

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!

[arturogatti]

Really need to update this log:

http://youtu.be/x39fUH9V-KA

[arturogatti]

http://youtu.be/iv2aVTOzxYU

[arturogatti]

Week 3

http://youtu.be/A1MTFkxna3Q

[arturogatti]

Week 4

http://youtu.be/_VHcwm7v9rE

[arturogatti]

http://youtu.be/ENlvupAjCwI

[arturogatti]

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.

[arturogatti]

http://youtu.be/MSiLdXRBhcs