Candito Linear and 6 Week Program Log Candito Linear and 6 Week Program Log

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Thread: Candito Linear and 6 Week Program Log

  1. #1
    Join Date
    Oct 2015
    Posts
    57

    Default Candito Linear and 6 Week Program Log

    • wichita falls texas june seminar date
    • texas starting strength seminar september 2020
    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.

  2. #2
    Join Date
    Oct 2015
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    Default

    1/9 - W2D4

    Bench
    1x10x145
    1x8x155
    1x8x165

    DB Row
    1x10x55
    1x8x65
    1x6x75

    DB Press
    1x10x35
    1x8x40
    1x6x50

    Weighted Pullup
    1x10x10
    1x8x15
    1x6x25

  3. #3
    Join Date
    Oct 2015
    Posts
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    Default

    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

  4. #4
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    Oct 2015
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    Default

    1/12 - W3D1

    Squat
    3x6x180

    Deadlift
    2x6x230

  5. #5
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    Oct 2015
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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.

  6. #6
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    Oct 2015
    Posts
    57

    Default

    1/16 - W3D3

    Squat
    1x6x185

    Power Snatch
    4x2x95,105,115,125

  7. #7
    Join Date
    Oct 2015
    Posts
    57

    Default

    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.

  8. #8
    Join Date
    Oct 2015
    Posts
    57

    Default

    Off Day

    Power Snatch
    5x1x95,115,120,125,130

  9. #9
    Join Date
    Oct 2015
    Posts
    57

    Default

    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.

  10. #10
    Join Date
    Oct 2015
    Posts
    57

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    starting strength coach development program
    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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