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 August 10, 2020

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)
find this free program helpful + want to help ensure I can make more
consider optional donation via Paypal

joncandito@gmail.com
 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 peaking early.
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. Phase 3 Barbell Accessory
4.*Transferrence
Phase 2 Distant is Variation
mostly defined by specificity as determined by how similar the movement is. However loading potential + strength curv
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5. Phase 1 Barbell Accessory SLDL to someone who can already low block pull 150+ lbs more than off the floor.
This 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 lbs in the 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 very first day, not a
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 distant variation
and 10 RM goals, you do have wiggle room to fall below the goal still. The distant variation phase is 5-6 workouts of linear progression. So
workout is feeling hard, just do 2 x 5 instead of 3 x 5, and then next workout test. Then on the 10 RM volume phase, the loading stays ver
submaximal throughout, and you warmup with a minimum acceptable 10 RM for a triple 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, then a good
thumb is it should be 75-80% of your goal if you pull conventional, about 77.5% to give an average. If you pull sumo the guideline shifts to
about 82.5% to give an average. Note the wider the sumo and the narrower the grip, the higher the percentage the 10 RM should be relati
1 RM. This is due to the fact that on a 1 RM the sticking point is all that matters, but 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 mind can help with cohesion from phase to phase.
 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.
 What About Isolations?
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
lat pushdown to cue in lat tightness).
 Phase 1 - Close Variation

Week 1
August 10, 2020
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
August 13, 2020
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
August 16, 2020
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
August 19, 2020
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
August 16, 2020
Paused Beltless Deadlift 525 x 3 sets x 1 rep
August 19, 2020
Paused Beltless Deadlift 615 - 624 x 1 single
If single goes well, then 5-25 lbs more for a final one.
 Week
The program was originally made for 50 lbs 1 Single
in the tank Week 2
for a roughly 600 paused deadlift.
To extrapolate a similar proportion to your close variation deadlift, use the following guide.
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
It is critical that ⟶
day 165
is ATinLEAST
thethat
tank ─────────
amount in the tank. ⟶ Add
When in doubt, underestimate.
50 lbs
 Phase 2 - Distant Variation

Week 1
August 22, 2020
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
August 25, 2020
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
August 28, 2020
Wide Stance Snatch Grip DL 396 x 3 sets x 5 reps
Comp Deadlift Same loading as variation x 2 sets x 5 reps
August 31, 2020
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
September 3, 2020
Wide Stance Snatch Grip DL 456 x 2 set x 5 reps
Comp Deadlift Same loading as variation x 1 sets x 5 reps
September 6, 2020
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
September 9, 2020
Comp Deadlift 428 x 3 sets x 10 reps
September 13, 2020
Comp Deadlift 485 x 5 sets x 5 reps

Week 2
September 17, 2020
Any Loading Lighter Than Day 2 But Heavier
Comp Deadlift Than Day 1 Of Last Week. x 3 sets x 10 reps
September 21, 2020
Comp Deadlift 513 x 5 sets x 5 reps

Week 3
September 25, 2020
Comp Deadlift Any Loading Lighter Than Day 2 But Heavier x 3 sets x 7 reps
Than Day 1 Of Last Week.
September 29, 2020
Comp Deadlift 556 x 2 sets x 5 reps

10 Rep Max Test

October 3, 2020
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
October 6, 2020 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
October 9, 2020
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
October 12, 2020
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
October 15, 2020
Comp Deadlift 619 x 1 single 4/10
544 x 3 sets x 5 reps 4/10
Sumo SLDL A loading you can do 6-8 reps of x 1 set x 3 reps
Same loading used in previous workout. x 1 set x 12 reps

Week 3
October 18, 2020
Comp Deadlift 561 - 578 x 3 sets x 4 reps 6/10
Sumo SLDL Same loading used in the triple of the x 1 set x 6-8 reps
previous workout.
October 21, 2020
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
October 24, 2020
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.
October 27, 2020
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.