Candito*Linear*Programming ?

[hotborsh]

Hi guys, i'm planning on dropping BJJ and start strength training. I ran a variation of SS a couple of times and i find it a bit boring. I found this programm, what do you think?

Monday - Heavy Lower Day

Squat 3 sets x 6 reps
Deadlift 2 sets x 6 reps
Optional Exercise 3 sets x 8 -12 reps
Optional Exercise 3 sets x*8 -12 reps

Tuesday - Heavy Upper Day

Bench Press 3 sets x 6 reps
Upper Back Exercise 3 sets x 6 reps
Shoulder Exercise 1 set x 6
Bicep Exercise 1 set x 6
Optional Exercise 3 sets x 8 -12 reps
Optional Exercise 3 sets x 8 -12 reps

Thursday - Control Lower Day

Pause Squat 6 sets x 4 reps
Pause Deadlifts (pause right after weight comes off floor) 3 sets x 4 reps
Optional Exercise 3 sets x 8 -12 reps
Optional Exercise 3 sets x 8 -12 reps

Friday - Control Upper Day

Spoto Press 6 sets x 4 reps
Pause Upper Back Exercise (pause at full contraction) 6 sets x 4 reps
Shoulder Exercise 1 set x 10
Bicep Exercise 1 set x 10
Optional Exercise 3 sets x 8 -12 reps
Optional Exercise 3 sets x 8 -12 reps

 

[FlowWithTheGo23]

Why you quitting BJJ? Why can't you do both?

 

[hotborsh]

Unfortunately coach changed the time schedule, so i can't attend the classes now.

 

[Fighting Sprite]

How do you choose your working weights? What is the progression?

 

[hotborsh]

You add 0-10 pounds on your lifts each session, until you stall. Then you reset the weight.

 

[Fighting Sprite]

It's fine. Good luck.

 

[Badger67]

You're aware the focus on the candito training method on his free program changes weekly in it's 6 week cycle, correct?

 

[hotborsh]

Yeap.

 

[Badger67]

Just making sure as you only seemed to have posted one week lol. It's a great program, i've used it for a month and did get stronger, but the volume/time involve interfered with my school/job/training. Other than that i have no qualms with it, and i love Candito HQ.

 

[hotborsh]

Great! I will give it a try then

 

[gunz4hire]

i personally hated the control days