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Candito Linear and 6 Week Program Log
SSBBT3 Log - Endurance Athlete
Came off SS after a small injury and getting sick. I'm sure I could have continued Starting Strength for a bit longer, but my work schedule limits recovery (and its not changeable, at least until August). So I went onto the Candito Linear program because it was more flexible, then switched over to 6 Week program after regaining any lost strength.
SS End #s:
Squat 3x5x185
Deadlift 1x5x255
Bench 3x5x170
Press 3x5x102.5
Power Snatch 5x3x80
----------- Candito Linear Program -----------
11/22 - Strength Lower
Squat
3x6x165
Deadlift
2x6x195
11/23 - Strength Upper
Bench
3x6x165
DB Row
3x6x55
Seated DB Press
1x6x40
Lat Pulldown
1x6x160
11/25 - Control Lower
Squat
6x4x135
Pause Deadlift
3x4x155
11/26 - Control Upper
Spoto Press
6x4x135
Pause DB Row
6x4x40
Seated DB Press
1x10x35
Lat Pulldown
1x10x130
11/29 - Strength Lower
Squat
3x6x170
Deadlift
2x6x200
11/30 - Strength Upper
Bench Press
3x6x170
DB Row
3x6x55
Seated DB Press
1x6x40
Lat Pulldown
1x6x160
12/2 - Control Lower
Pause Squat
6x4x140
Pause Deadlift
3x4x160
12/3 - Control Upper
Spoto Press
6x4x140
Pause DB Row
6x4x50
Seated DB Press
1x10x35
Lat Pulldown
1x10x130
12/6 - Strength Lower
Squat
3x6x175
Deadlift
2x6x210
12/7 - Strength Upper
Bench
3x6x172.5
DB Row
3x6x60
Seated DB Press
1x6x40
Lat Pulldown
1x6x160
12/10 - Control Lower
Pause Squat
6x4x145
Pause Deadlift
3x4x165
12/11 - Control Upper
Spoto Press
6x4x145
Pause DB Row
6x4x55
Seated DB Press
1x10x40
Lat Pulldown
1x10x130
12/14 - Strength Lower
Squat
3x6x180
Deadlift
2x6x220
12/15 - Strength Upper
Bench
3x6x175
DB Row
3x6x65
Seated DB Press
1x6x45
Weighted Pullup
1x6x25
12/17 - Control Lower
Pause Squat
6x4x150
Pause Deadlift
3x4x180
12/18 - Control Upper
Spoto Press
6x4x145
Paused DB Row
6x4x55
Seated DB Press
1x10x35
Weighted Pullup
1x10x25
12/21 - Strength Lower
Squat
3x6x180
Deadlift
2x6x225
12/22 - Strength Upper
Bench
3x6x177.5
DB Row
3x6x65
Seated DB Press
1x6x45
Weighted Pullup
1x6x45
12/24 - Control Lower
Pause Squat
6x4x150
Pause Deadlift
1x4x180
12/25 - Control Upper
Spoto Press
6x4x150
Pause DB Row
6x4x55
Seated DB Press
1x10x40
Weighted Pullup
1x10x35
----------- Candito 6 Week Program -----------
12/29 - W1D1
Squat
4x6x165
Deadlift
2x6x210
12/30 - W1D2
Bench
1x10x100
1x10x135
1x8x150
1x6x155
DB Row
1x10x45
1x10x55
1x8x65
1x6x70
Standing DB Press
1x12x30
1x12x35
Failed
Pullups
2x12
1x10
1x8
1/1 - W1D3
Bench
1x10x115
1x10x135
1x8x150
1x6x155
DB Row
1x12x45
1x12x55
1x8x65
1x6x70
Standing DB Press
1x12x20
1x12x25
1x10x30
1x8x40
Pullups
2x12
1x9 (failed rep 10)
1x8
1/2 - W1D4
Squat
4x8x145
Deadlift
2x8x180
1/3 - W1D5
Bench
1x10x160
DB Row
1x10x45
1x10x55
1x8x65
1x6x70
Standing DB Press
1x12x20
1x12x25
1x10x30
1x8x40
Pullups
2x12
1x10
1x8
1/5 - W2D1
Squat
1x10x165
5x3x170 1 min rest
Snatch Grip Deadlift
3x8x185
1/6 - W2D1
Bench
1x10x145
1x8x155
1x8x165
DB Row
1x10x55
1x8x65
1x6x70
Standing DB Press
1x10x35
1x8x40
1x5x50 (failed rep 6)
Weighted Pullup
1x10x5
1x8x10
1x6x25
Power Snatch
1x3x95
1x1x105
1x1x115
1/8 - W2D3
Squat
1x10x170
10x3x160 1 min rest
Pause Deadlift
3x8x165
Last edited by Autumn Harbinger; 01-08-2016 at 12:16 PM.
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1/9 - W2D4
Bench
1x10x145
1x8x155
1x8x165
DB Row
1x10x55
1x8x65
1x6x75
DB Press
1x10x35
1x8x40
1x6x50
Weighted Pullup
1x10x10
1x8x15
1x6x25
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1/11 - W2D5
Bench
1x12x155
DB Row
1x10x55
2x8x60
DB Press
1x10x35
2x8x45
Weighted Pullup
1x10x10
2x8x25
Note: Didn't follow the right rep range for accessory work this entire week. Accident.
Last edited by Autumn Harbinger; 01-11-2016 at 12:10 PM.
Reason: formatting
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1/12 - W3D1
Squat
3x6x180
Deadlift
2x6x230
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1/14 - W3D2
Bench
3x6x175
DB Row
3x6x70
DB Press
3x6,6,2x50
Weighted Pullup
3x6x35
Note: Accidentally skipped 5lb ahead on bench.
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1/16 - W3D3
Squat
1x6x185
Power Snatch
4x2x95,105,115,125
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1/17 - W3D4
Bench
3x180x5,6,5
DB Row
3x6x70
DB Press
3x6x45
Weighted Pullup
3x6x40
Note: A real helpful guy decided to 'spot' me just short of lockout on rep six of set one.
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Off Day
Power Snatch
5x1x95,115,120,125,130
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1/19 - W4D1
Squat
3x3x180,185,190
Pause Deadlift
2x8x185
Note: Keep messing up accessory rep ranges. Need to start writing them down before the workout.
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1/20 - W4D2
Bench
3x3x170,175,180
DB Row
2x10x60
1x8x65
1x6x70
DB Press
2x12x35
1x10x40
1x8x45
Weighted Pullup
2x12x10
1x10x20
1x8x25
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