This is an automated archive made by the Lemmit Bot.
The original was posted on /r/weightroom by /u/cilantno on 2023-12-21 17:18:41.
Happy Thursday everyone!
I recently completed Candito's 6 Week + Advanced Program in prep for a powerlifting meet and figured I'd give a review.
Background: I've been lifting since 2015, but a good chunk of that was on/off and full of fuckarounditis until 2020.
I'd put my total training age around 4-5 years. Post-2019 I've run 531 BBB a few times, SBS RtF Days a few times, and a Soviet Peaking program once. My all-time gym 1RMs for SBDOHP are 550/405/605/245lbs (249/184/275/111kg), and all of those were achieved at or under 200lbs (90.7kg) BW.
I did some 1RM attempts before running the program to get my TMs/before stats.
Before stats:
BW: 194lbs (88kg)
Squat: 525lbs (238kg)
Bench (paused): 365lbs (166kg) Deadlift: 535lbs (243kg)
After stats:
BW: 180lbs (81.9kg)
Squat: 531lbs (241kg) +6lbs
Bench (paused): 342lbs (155kg) -23lbs
Deadlift: 556lbs (252.5kg) +21lbs
The Program
For those unaware, Candito 6 week is a peaking program. It has weekly blocks focusing on hypertrophy, weight acclimation, strength, and intensity. The Advanced Bench aspect adds bench work to every workout.
My Overall Thoughts
Overall I was a huge fan of the program. Weeks 1 and 2 kicked my ass. The first workout had me laying on the floor huffing and puffing after my squat sets. I set some major squat PRs during week 2. I was consistently hitting the upper range for sets or reps or weight up until the last 1.5 weeks.
The bench volume started out great, but ended up being just a bit too much for my body. I’ve on-and-off dealt with pec strains on my left pec for about 2 years, and this program definitely aggravated that. Specifically the first bench day of the 4th week. After that workout I was simply not performing as well during my bench sets.
I expected a bit more from myself during the 5th week, which is where the 1RM prediction sets occur. I only hit a double at 510lbs (231kg) for squats, which I expected to triple. I hit 2 355lbs (161kg) singles on bench and 2 singles of 530lbs (240kg) deadlift. The deadlift was due to needing to rest my grip, but the bench reps being singles was disappointing.
I enjoyed the taper structure immensely with this program. The Soviet Peaking program I followed before my last meet had me doing much too little much too early.
Candito kept me hitting in the RPE 6-8 range 4-7 days out, and some healthy triples 3 days out. I feel I get really cold if I drop intensity too much, so I appreciated the less aggressive taper.
Variations and Accessories
My accessory selection was a bit lazy/limited.
- My only leg accessories were calf raises and single leg box jumps, which is fine for me as I know I respond well to only squats, though a bit of a lazy choice. I was limited to my homegym and I have no leg machines, but excuses are like a buttholes: everyone has one and they stink.
- My bench accessories/variants were 3ct bench, high pin press, close grip, and slingshot. (I got the slingshot just before running this and am a big fan. I’ve since started adding single slingshot sets to the end of any bench work I do.)
- My upper push accessories were weighted dips and tricep pushdowns.
- My deadlift variant was deficit deadlifts. I think this was a good choice for me and helped with my grip strength a good bit. My grip strength is the biggest limiter for me when it comes to deadlifts.
- My upper pull accessories were barbell rows and barbell curls. I think barbell curling was an unwise choice for comp prep. Oh well.
Results Assessment
Since I ran the program while cutting, I think that explains the decrease in performance for my bench (along with the pec strain), but overall I was very pleased with the outcome after losing 13 of the 14lbs in the last 3 weeks.
My comp went well, I took first in my division and ended up setting a state squat record which was neat.
I think I’ll run this again before my next meet, but won’t be cutting then.