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

If you find this free program helpful

consider optiona
What are your maxes for the following lifts?
Close Variation Deadlift* 600
joncandito
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

* 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)
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 Input Help

What Barbell Accessories Should I Use?

It’s important to note that you need to plan out all variations across all phases before beginning phase one. This is to avoid pe
early. The order of highest transferrence* to lowest transferrence is in the following order.

1. Phase 3 Competition Deadlift

2. Phase 1 Close Variation Deadlift
Note - must be a lift with same starting position as comp deadlift, ex: numbers 1-4.
3.*Transferrence
Phase 3 Barbellis Accessory
mostly defined by specificity as determined by how similar the movement is. However loading potential +
4.curve
Phasealso
2 Distant Variation
pay a role. A good example is a sumo low block pull could be more "specific" on paper but may have even less im
Note - cancarryover
flip places with
than phase 3 barbell
a conventional accessory
SLDL if youwho
to someone want to already
can linearly low
progress
blockmoderately
pull 150+ lbshigh transfer
more accessory,
than off the floor.ex n
5.
5. Phase 1 Barbell AccessoryThis will contually be individual to you, but here is a good starting list in proper order.
Sumo Deadlift
1. Beltless Deadlift
2. Paused Deadlift
3. Beltless Paused Deadlift
4. Accommodating Resistance DL (Bands/Chains)
5. Low Block Pull
6. Sumo SLDL
7. Wide Stance Snatch Grip DL
8. Conventional Deadlift
9. Wide Stance Good Morning (Preferably Off Pins)
10. Conv Stance Deficit DL Or Conv SLDL (Equally as far as it gets while worth consideration)

Conventional Deadlift
1. Beltless Deadlift
2. Paused Deadlift
3. Beltless Paused Deadlift
4. Accommodating Resistance DL (Bands/Chains)
5. Deficit Deadlift
6. SLDL
7. Moderate Stance Snatch Grip DL
8. Narrow Sumo Deadlift
9. Narrow Stance Good Morning (Preferably Off Pins)
10. Snatch Grip SLDL

How Do I Know What Weight To Input?

As noted on the front page, the close variation must be inputted after day 1. For example, last cycle I pulled 550 lbs with 50 lb
tank. Therefore I went back and inputted 600 lbs. It's important that on the first input you use what was clearly there on the
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 dista
variation 5 RM goal and 10 RM goals, you do have wiggle room to fall below the goal still. The distant variation phase is 5-6 w
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. Then on
RM volume phase, the loading stays very submaximal throughout, and you warmup with a minimum acceptable 10 RM for a t
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 RM,
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 pull su
guideline shifts to 80-85%, about 82.5% to give an average. Note the wider the sumo and the narrower the grip, the higher th
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 matte
on a rep test a shorter ROM delays fatigue.
 General FAQ

How To Determine If I Do The Volume Phase?

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.

Can I change the order of the phases to fit a meet?

Yes, this program is built to build momentum, but not really carryover fatigue from one cycle to the next. So that means if
you have a meet in 6 weeks, you can run phase 1 followed directly by phase 3. The only combination I recommend almost
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.
[random space because I goofed on the formatting]

Why do the dates not perfectly fit into the week structure?
This is intentional as the dates are an implied recommendation, but not restrictive. In an ideal world you can each
workout across all phases on every 3rd day, with the only exception being the volume bridge (every 4th day). However I
know that 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 for 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
more volume, so if you try to fit the 3 week structure perfectly with squatting you'll likely cut your squat progress short.
An easy solution is to program squat volume high on weeks 1 and 2 while squatting right before pulling, then keep it
moderate for 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
squatting. 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 is
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 in
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 one
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
 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 is
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 in
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 one
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
 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.
The program was originally made for 50 lbs in the tank for a roughly 600 paused deadlift.
To extrapolate a similar proportion to your close variation deadlift, use the following guide.
Week 1 Single Week 2 Single
If variation max ≈ 300 ⟶25 in the tank ─────────⟶ Add 20
lbs
If variation max ≈ 400 ⟶35 in the tank ─────────⟶ Add 25
lbs
If variation max ≈ 500 ⟶40 in the tank ─────────⟶ Add 30
lbs
If variation max ≈ 600 ⟶50 in the tank ─────────⟶ Add 40
lbs
If variation max ≈ 700 ⟶60 in the tank ─────────⟶ Add 45
lbs
If variation max ≈ 800 ⟶65 in the tank ─────────⟶ Add 50
lbs It is critical that day 1 is AT LEAST that amount in the tank.
When in doubt, underestimate.
 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.
 Optional Bridge - High Volume

Week 1
March 28, 2018
Comp Deadlift 428 x 3 sets x 10 reps
April 1, 2018
Comp Deadlift 485 x 5 sets x 5 reps

Week 2
April 5, 2018
Any Loading Lighter Than Day 2 But Heavier
Comp Deadlift x 3 sets x 10 reps
Than Day 1 Of Last Week.
April 9, 2018
Comp Deadlift 513 x 5 sets x 5 reps

Week 3
April 13, 2018
Any Loading Lighter Than Day 2 But Heavier
Comp Deadlift x 3 sets x 7 reps
Than Day 1 Of Last Week.
April 17, 2018
Comp Deadlift 556 x 2 sets x 5 reps

10 Rep Max Test

April 21, 2018
10 Rep Max Hit a triple with a minimum acceptable 10 RM first, below target.
Then decide where in that range to go for the top set.
ex: If goal is 550 x 10, 525 x 3 first, then pick from 525-550.
 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 HYPE
Comp Deadlift 510 x 4 sets x 4 reps 3/10
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 4/10
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 3/10
554 minus 2.5 kg/5 lbs x 1 set x 6 reps 8/10
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 4/10
544 x 3 sets x 5 reps 4/10
A loading you can do 6-8 reps of
Sumo SLDL x 1 set x 3 reps
Same loading used in previous x 1 set x 12 reps
workout.

Week 3
May 6, 2018
Comp Deadlift 561 - 578 x 3 sets x 4 reps 6/10
Same loading used in the triple of the
Sumo SLDL x 1 set x 6-8 reps
previous workout.
May 9, 2018
Comp Deadlift 639 x 1 single 10/10
578 - 612 x 2 sets x 4 reps 9.5/10
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%

Week 4
May 12, 2018
Comp Deadlift 588.2 x 3 sets x 1 rep 2/10
You should be so calm you barely have a pulse. The local morgue might try to kidnap you.
May 15, 2018
Comp Deadlift Max Out 10/10
Note - When I mention hype up levels, I'm referring to multiple factors.

1. Heart rate prior to set.

2. Rest in between sets beyond for the sake of recovery (ex pacing around).
3. Caffiene intake prior to workout.
4. Emotional committment to bar speed.
5. 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.