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Candito Deadlift Program
Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable.
What date do you want to start the Program?
Date February 26, 2018
What are your maxes for the following lifts?
Close Variation Deadlift* 600
5 RM Goal Distant Variation Deadlift 480
10 RM DL Goal (Optional) 570
Deadlift Goal Max 680
Choose Your Preferred Accessory Exercises
Close Variation Deadlift Paused Beltless Deadlift
Distant Variation Deadlift Wide Stance Snatch Grip DL
Phase #1 Barbell Accessory Conv SLDL
Phase #3 Barbelll Accessory Sumo SLDL
If you find this free program h consider op
joncand
*** Requires doing day 1 first, then going back and writing what your estimated initial max is. (So Day 1 Single PLUS the weight left in the tank to form the estimation)**
m
h week is printable.
If you find this free program helpful + want to help ensure I can make more consider optional donation via Paypal
joncandito@gmail.com
As noted on the front page, the close variation must be inputted after day 1. For example, last cycle I pulled 550 lbs with
tank. Therefore I went back and inputted 600 lbs. It's important that on the first input you use what was clearly there on
day, not a goal or number you know you could hit a few weeks into it.
The rest is very different. You'll be working with goal maxes so I strongly recommend you pick realistic numbers. For the
variation 5 RM goal and 10 RM goals, you do have wiggle room to fall below the goal still. The distant variation phase is 5
of linear progression. So if the 4th workout is feeling hard, just do 2 x 5 instead of 3 x 5, and then next workout test. The
RM volume phase, the loading stays very submaximal throughout, and you warmup with a minimum acceptable 10 RM fo
regardless.
Finally for the comp deadlift goal max, I recommend waiting until the rest of the phases to pick. If you do the optional 10
good rule of thumb is it should be 75-80% of your goal if you pull conventional, about 77.5% to give an average. If you pu
guideline shifts to 80-85%, about 82.5% to give an average. Note the wider the sumo and the narrower the grip, the high
percentage the 10 RM should be relative to goal 1 RM. This is due to the fact that on a 1 RM the sticking point is all that m
on a rep test a shorter ROM delays fatigue.
General FAQ
How To Determine If I Do The Volume Phase?
Can I change the order of the phases to fit a meet?
[random space because I goofed on the formatting]
Why do the dates not perfectly fit into the week structure?
If you can make stellar progress without the volume phase, do that first. The reason for the volume phase is just in case
you either are too advanced to make progress with only moderate fatigue, or because the variation phase simply did not
transfer well.
Yes, this program is built to build momentum, but not really carryover fatigue from one cycle to the next. So that means
you have a meet in 6 weeks, you can run phase 1 followed directly by phase 3. The only combination I recommend almo
everyone avoids is doing phase 1, optional volume bridge, and then phase 3. That type of setup would be a bit intense in
terms of emphasizing the same positions for 9 straight weeks, so I'd limit skipping the distant variation phase on plans
exceeding 6 weeks. I'm not saying that lower variation deadlift programs are bad, but that's not the "spirit" of this
particular program.
This is intentional as the dates are an implied recommendation, but not restrictive. In an ideal world you can each worko
across all phases on every 3rd day, with the only exception being the volume bridge (every 4th day). However I know tha
the overwhelming majority of people set their schedule by days of the week so it isn't a big deal to round up or down fo
the sake of fitting it into your life.
How Should I Train The Squat During This?
This is ulitmately up to you. In general there are a couple guidelines I'd keep in place.
First is to not approach the squat programming in the same manner as the deadlift. You will need longer phases and mor
volume, so if you try to fit the 3 week structure perfectly with squatting you'll likely cut your squat progress short. An eas
solution is to program squat volume high on weeks 1 and 2 while squatting right before pulling, then keep it moderate fo
week 3 with a lower volume squat early in the week (on the 3 x 1 deadlift day for phase 1, or 2 x 5 day for phase 2), and
then the higher volume squat at the end of the week after testing. That way you aren't fully peaked but also squeeze in
the deadlift test at a more recovered time.
Second general rule is that I don't recommend squatting on the same day as you deadlift for the optional volume bridge
specifically. If your work capacity is high and injury history is blank, then you might be able to deadlift 5 x 5 after squattin
However if you follow the every 4th day setup you can get the same weekly work in while squatting in between deadlift
sessions, while still not needing to train lower body 2 days in a row. Squat - Rest Day - Deadlift - Rest Day - etc.
After going through all the phases, do I have to switch up the accessories?
Absolutely not. The way I approach it is to take what's there. If you run snatch grip deadlift as your distant variation and
hit the goal 5 RM at RPE 8 or better, then you certainly can revisit it with the exact same setup while going just 1 jump
farther. However you should not be anxious about accessories. Anxiety in my opinion is the best guidline as you tend to
intuitively know when there is some uncertainty ahead. It's best to leave uncertainty to the competition lift as that part
inevitable. On the accessories you want to limit variation just enough to get a realistic measure of progressive overload
while also mixing it up just enough to avoid hitting a wall (via short term motor control progress/temporary break from
repeated bout effect).
I recommend setting goals for the year on a handful of lifts. Long term goal setting will hugely assist with being realistic i
the short term. For example during 2018 I want to snatch grip 500 lbs x 5. Last time I ran the program I hit 455 lbs x 5.
With the 500 goal in mind, I can be satisified in targetting 480 lbs x 5 first, knowing I have plenty of time to then go up on
more notch. I only recommend doing this AFTER you go through one run of the program as then you have something
concrete to set your sights on. You also don't have to do this on every single lift, but I'd at least have one close variation
one distant variation, and perhaps the 10 RM targets set. To put it simply, set goals for the lifts that you know are
predictable. Until they are, rationally take in feedback from the workouts and adjust without excessive attachment to
numbers. Pick and choose your spots.
A useful tip is to use at least either the phase 1 or 3 accessory to be somewhat connected to the distant variation. For
example, instead of doing a wide stance good morning and sumo SLDL for phase 1 and 3, I'll pick a spot to involve the
beltless snatch grip (it'd be slightly below on the transferrence heirachy than belted snatch grip). You certainly do not
want to get carried away with this as transferrence to the competition deadlift is always top priority, but keeping this in
mind can help with cohesion from phase to phase.
The only phase where I intentionally want you to avoid isolations is the
optional volume phase. The most encouraged part to hit isolations is
during phase 2 while focusing on the distant variation. A good way to
break it up is doing any isolations the day after, so you deadlift - hit light
isos - rest - etc.
I did not explicitly program isolations in this one because this program is
made for you to be able to train your squat normally. There is too much
uncertainty in recovery for me to give specific guidelines.
The only very strong thought I have here is that if you are a sumo puller,
and you have never consistently trained seated hip abduction + seated
hip adduction, I cannot recommend it enough. 15-20 reps, mixed in
with some slow eccentric lower rep work can massively improve how
natural the sumo starting position feels. If you are a conventional puller
I generally recommend hamstring curls + a lower back isometric (or even
Phase 1 - Close Variation Week 1 February 26, 2018 Paused Beltless Deadlift 1 single w/ x lbs in the tank (See key) 420 x 3 sets x 6 reps* *If the variation is unpaused, do 3 x 8. Conv SLDL A loading you can do 15 reps of. x 2 sets x 8 reps March 1, 2018 Paused Beltless Deadlift 465 x 4 sets x 3 reps Conv SLDL Same loading used in day 1. x 2 sets x 12 reps Week 2 March 4, 2018 Paused Beltless Deadlift See key. 480 x 3 sets x 5 reps Conv SLDL A loading you can do 12 reps of. x 2 sets x 6 reps March 7, 2018 Paused Beltless Deadlift 495 x 4 sets x 2 reps Conv SLDL Same loading used in previous workout. x 1 set x 12 reps Week 3 March 4, 2018 Paused Beltless Deadlift 525 x 3 sets x 1 rep March 7, 2018
Paused Beltless Deadlift 615 - 624 x 1 single
If single goes well, then 5-25 lbs more for a final one.
Phase 2 - Distant Variation Week 1 March 10, 2018 Wide Stance Snatch Grip DL 312 x 3 sets x 5 reps Comp Deadlift Same loading as variation* x 2 sets x 5 reps
- If using a supramaximal variation (low block pull), use 50-70% of your comp DL with 5% jumps each workout March 13, 2018 Wide Stance Snatch Grip DL 360 x 3 sets x 5 reps Comp Deadlift Same loading as variation x 2 sets x 5 reps Week 2 March 16, 2018 Wide Stance Snatch Grip DL 396 x 3 sets x 5 reps Comp Deadlift Same loading as variation x 2 sets x 5 reps March 19, 2018 Wide Stance Snatch Grip DL 432 x 3 sets x 5 reps Comp Deadlift Same loading as variation x 2 sets x 5 reps Week 3 March 22, 2018 Wide Stance Snatch Grip DL 456 x 2 set x 5 reps Comp Deadlift Same loading as variation x 1 sets x 5 reps March 25, 2018 Wide Stance Snatch Grip DL 480 x 1 set x 5 reps
This is the one phase of the program where percentages are mere suggestions. Generally I recommend doing "plate" jumps that are near the loadings suggested (315 - 365 - 405 - etc.) If right in between plate jumps or at the last 2 x 5, then I'd go with the exact percentage outcome given.entages are mere suggestions. Lastly, if a 3 x 5 workout is getting harder than an RPE 7, you can cut it to 2 x 5, then make this phase 5 workouts instead of 6.
If you're accustomed to very high volume + have no injury history, then you can add 1 set to day 1 workouts and 1 rep to day 2 workouts. (ex: 4 x 10, 5 x 6, etc.) I do not recommend that for most circumstances.
Phase 4 - Competition Peak Week 1 April 24, 2018 Comp Deadlift 510 x 4 sets x 4 reps Sumo SLDL A loading you can do 15 reps of. x 2 sets x 8 reps April 27, 2018 Comp Deadlift 595 x 1 single 493 x 2-3 sets x 9 reps 2 x 9 ensures you match total rep volume on 3 x 6 in the close variation cycle, if you chose a paused variation. Pick 3 x 9 only if you know your work capacity is up for the 2 x 12 accessory work after also. Sumo SLDL Same loading used in day 1. x 2 sets x 12 reps Week 2 April 30, 2018 Comp Deadlift 561 x 4 sets x 2 reps
554 minus 2.5 kg/5 lbs x 1 set x 6 reps
Sumo SLDL A loading you can do 12 reps of. x 2 sets x 6 reps May 3, 2018 Comp Deadlift 619 x 1 single 544 x 3 sets x 5 reps Sumo SLDL x 1 set x 3 reps Same loading used in previous workout. x 1 set x 12 reps Week 3 May 6, 2018 Comp Deadlift 561 - 578 x 3 sets x 4 reps Sumo SLDL x 1 set x 6-8 reps May 9, 2018 Comp Deadlift 639 x 1 single 578 - 612 x 2 sets x 4 reps First 4 rep set must be RPE 8 or better. That will allow second set to be RPE 8.5-9 at worst. If you pull conventional, it's extremely likely you should go on the mid to lower end of spectrum. Generally for conventional 85-86.5% | Sumo 86.5-90% A loading you can do 6-8 reps of Same loading used in the triple of the previous workout.
HYPE
aused variation. r also. 3/ 8/ 4/ 4/ 6/ 10/ 9.5/ worst. pectrum. Note - When I mention hype up levels, I'm referring to multiple factors.
- Heart rate prior to set.
- Rest in between sets beyond for the sake of recovery (ex pacing around).
- Caffiene intake prior to workout.
- Emotional committment to bar speed.
- Waiting for that perfect song to start the set. Some of these are causal, some are better described as indicators, but the point is to find a way that works best for YOU to control general excitment. For me, the most useful factor is to track total mg intake of caffiene. For others it may be training with absolutely no music. To attack point 1 don't actually track your heart rate, but perhaps controlled deeper breathing in between sets may do the trick. For factor number 4 perhaps not recording your top sets can reduce the impact bar speed has on your mindset for that day. Let me be clear in saying calm training is NOT superior, rather that to peak a deadlift you have to time excited sets properly.
p you. 10/
