Candito 9 Week Advanced Squat Program 25653b

Candito 9 Week Squat Program Complete the fields in blue, and excel will automatically formulate your workouts, each week is p Do you track your weights in kilograms or pounds? Weights in

lb

What are your 1RM For The Squat? Current Squat Max

560

lb

Goal Max

585

lb

Choose Your Preferred Accessory Exercises Primary Accessory #1

Pin Squat

Primary Accessory #2

Pause Squat

Additional Information - If you ever fail a required rep, reduce your max by 2.5%. - All standard squat sets are to be done with the exact same style (bar position, belt, stance etc.). - All pin and pause squats are also to be done with the competition squat style. - The pin squats or box squats should be partial squats that are well above parallel. - If doing box squat do not rock back. Keep bar path straight with brief touch and go. - Goal max affects program starting week 4. Reassess prior to first week 4 workout based on first 3 week performance and likihood that the 10 x 3 workout will be achievable.

kouts, each week is p

Guide To Accessories In 10 Point

1. Difficulty for accessories is to dictate loading based on a scale of Low (L),

2. Deadlifts are seen as an accessory here. If you squat wide, pull conventio sumo. 3. Isolations are encouraged for the open accessory slots. Examples - Leg extensions, hamstring curls, seated hip abduction, seate 4. Movements which are inherently light or less taxing due minimal spinal lo

Examples - Bulgarian split squats, dumbbell lunges, leg press, hip thrust 5. Exercises that are heavy compounds CAN be used, but on one condition. reps to keep tension. Examples - Ultra wide stance squat, good mornings, stiff legged deadlifts

6. If legs are so sore that you feel an injury risk, then you can use core (abs, instead for a session. Note - This is only applicable to the high frequency phase and you can on at most. 7. Rotate accessories whenever you want. Have fun here. Don't even feel p accessory slots. 8. All pause squats and pin squats are to be done with competition squat sty position, etc). 9. Duration of pause squats is to be kept as minimal as possible after clearly but no showing off either. 10. Pin squats are intended to be partial ROM but still should feel muscular a phase. Note - For my squatting style, I set the pins are around belt height when

ories In 10 Points on a scale of Low (L), Moderate (M), and High (H).

at wide, pull conventional. If you squat narrow, pull

ots. d hip abduction, seated hip adduction. due minimal spinal loading are also useable.

s, leg press, hip thrusts but on one condition. Absolutely no break in between

s, stiff legged deadlifts

you can use core (abs, oblique, lower back) exercises phase and you can only substitute with this 1x a week

ere. Don't even feel pressure going into open competition squat style (belt, sleeves, same bar

s possible after clearly held motionless. No half assing

should feel muscular activation. Control eccentric

ound belt height when standing straight up.

Week 1 - High Frequency Phase Day 1 (Mon) Difficulty Squat

Weight

Sets

420

Reps

3

3

Pin Squat

H

1

8

Accessory

M

3

20

Accessory

M

3

20

Day 2 (Tues) Difficulty Squat

Weight

Sets

420

Reps

3

3

Pause Squat

H

1

8

Accessory

M

3

20

Accessory

M

3

20

Day 3 (Wed) Difficulty Squat

Weight

Sets

420

Reps

3

3

Pin Squat

H

1

6

Accessory

M

3

20

Accessory

M

3

20

Day 4 (Thurs) Difficulty Squat

Weight

Sets

420

Reps

3

3

Pin Squat

H

1

3

Accessory

M

3

20

Accessory

M

3

20

Day 5 (Fri) Difficulty Squat

Weight 420

Sets

Reps

3

3

Pause Squat

H

1

3

Accessory

M

3

20

Accessory

M

3

20

Checkpoint #1 Enter Your Pause Squat Triple:

475

Percentage Of Initial Max: Is It Between 80-87.5%?

84.82% If Yes If No

No Change → →Input New Training Max =0

Week 2 - High Frequency Phase Day 1 (Mon) Difficulty Squat Singles Squat Deadlift (Optional) Front Squat Or High Bar Accessory

Weight 505 420 Or 450

Sets 3 3 2 1

L H M

3

Reps 1 3 6 20 20

Day 2 (Tues) Difficulty Squat Pause Squat Good Morning Off Pins Accessory

Weight 420 Or 450

Sets

Weight 420 Or 450

Sets

Weight 420 Or 450

Sets

Weight 420 Or 450

Sets

Reps

3 5 1 3

M H M

3 1 20 20

Day 3 (Wed) Difficulty Squat Pin Squat Front Squat Or High Bar Accessory

Reps

3 5 1 3

M H M

3 1 15 20

Day 4 (Thurs) Difficulty Squat Pause Squat Good Morning Accessory

Reps

3 5 1 3

M H M

3 1 15 20

Day 5 (Fri) Difficulty Squat Pin Squat Accessory

M M

Reps

3 5 3

3 1 20

Week 3 - High Frequency Phase Day 1 (Mon) Difficulty Squat Deadlift (Optional) Accessory #1 Accessory #2 Accessory #3 Accessory #4

Weight 505

Sets

Weight 450 Or 475

Sets

Weight 450 Or 475

Sets

Weight 450 Or 475

Sets

Weight 450 Or 475

Sets

Reps

1 3 2 6 3 8 - 12 3 8 - 12 3 20 3 20

L M M M M

Day 2 (Tues) Difficulty Squat Accessory Accessory Accessory Accessory

#1 #2 #3 #4

Reps

3 3 3 3 3

M M M M

3 8 - 12 8 - 12 20 20

Day 3 (Wed) Difficulty Squat Accessory Accessory Accessory Accessory

#1 #2 #3 #4

Reps

3 3 3 3 3

M M M M

3 8 - 12 8 - 12 20 20

Day 4 (Thurs) Difficulty Squat Accessory Accessory Accessory Accessory

#1 #2 #3 #4

Reps

3 3 3 3 3

M M M M

3 8 - 12 8 - 12 20 20

Day 5 (Fri) Difficulty Squat Accessory Accessory Accessory Accessory

#1 #2 #3 #4

M M M M

Reps

3 3 3 3 3

3 8 - 12 8 - 12 20 20

Week 4 - High Volume Reduced Frequency Phase Day 1 (Tues) Difficulty

Weight

Squat

Sets

470

Reps

10

3

Pin Squat

H

1

20

Deadlift (Optional)

L

3

3

Day 2 (Sat) Difficulty Squat

475

Beltless Backoff Squat Sets* Pin Squat

Weight Or 410

H

Sets 485

Reps

5 - 10

3

5

3

1

15

*Backoff sets are only to be done if both max weight AND max reps were hit. Otherwise skip them. May have to rewarm up on beltless sets to avoid snap city.

Week 5 - High Volume Reduced Frequency Phase Day 1 (Tues) Difficulty Squat

Weight 510

Or

Sets 525

Reps 1

1

Squat

470

5

3

Squat

455

5

3

Add 5 lbs to last week

1

20

3

3

Pin Squat Deadlift (Optional)

L

Day 2 (Sat) Difficulty Squat

Weight 475

To

Sets 510

Reps 5

3

Squat

465

5

3

Beltless Squat*

415

5

3

Add 5 lbs to last week

1

15

Pin Squat

*Backoff sets are only to be done if both max weight AND max reps were hit. Otherwise skip them. May have to rewarm up on beltless sets to avoid snap city.

Week 6 - 5 Rep Max Transition Day 1 (Wed) Difficulty Squat

Weight 5 Rep Max

Sets

Reps 1

5

Deadlift (Optional)

L

3

8

Accessory #1

M

3

20

Accessory #2

M

3

20

Checkpoint #2 Enter 5 Rep Max: centage Of Initial Goal Max: Is It Between 85-90%?

530 90.60% If Yes If No

No Change → →Input New Goal Max =

606

Day 2 (Sat) Difficulty Squat Accessory #1 Accessory #2

M M

Weight 440

Sets 12 3 3

Reps 1 20 20

Week 7 - Max Strength Phase Day 1 (Mon) Difficulty Squat Deadlift (Optional Accessory #1 Accessory #2

Weight 525

Sets

Reps 1 2

L H H

1 1

3 6 20 20

Day 2 (Wed) Difficulty Squat Accessory #1 Accessory #2

Weight 445

Sets

Reps 12

M M

3 3

1 20 20

Day 3 (Fri) Difficulty Squat Accessory #1 Accessory #2

H H

Weight 530

Sets

Reps 3 1 1

1 20 20

Week 8 - Max Strength Phase Day 1 (Mon) Difficulty Squat Deadlift Accessory #1 Accessory #2

Weight 530 To 545

Sets

Reps 1 2

L H H

3 4 20 20

1 1

Day 2 (Wed) Difficulty Squat Accessory #1 Accessory #2

Weight 450

Sets

Reps 12

M M

1 20 20

3 3

Day 3 (Fri) Difficulty Squat Pin Squat Accessory #1 Accessory #2

M H H

Weight 535 To 550

Sets

Reps 3 1 1 1

Note - Do NOT attempt max weight on the 3 singles if you didn't hit the max weight given on the triple in the first workout.

1 3 20 20

Week 9 - Max Out Week! Day 1 (Mon) Difficulty Squat Accessory #1 Accessory #2

Weight 420

Sets

Reps 6

M M

3 20 20

3 3

Day 2 (Wed) Difficulty Squat

Weight 440

Sets

Reps 9

1

Day 3 (Fri) Weight Sets Reps Squat Warm Up MAX! 1 1 Look In The Gym Mirror, Reassure Yourself Your New Max Is Real. Leave Gym.