Part II: Candito 6 Week Linear Powerlifting Program Review - Squat and Deadlift Periodization

Summary

Brian from Empire Barbell presents part two of Johnny Candido's six-week powerlifting program, focusing on squat and deadlift components. The program follows a linear progression, testing at 100% by week five, with options to deload or test for a one-rep max in week six. It emphasizes the importance of periodization, training different thresholds separately to maximize growth and performance. Brian highlights the program's effectiveness, especially in the first two weeks of hypertrophy work, and discusses variations for deadlifts to accommodate recovery and prevent plateaus.

Takeaways

• 🏋️ The video is part of a six-week powerlifting program by Johnny Candido, covering the squat and deadlift components after the bench press component.
• 📈 The program follows a basic pattern of progression, with testing at 100% in week five and an optional deload or one-rep max test in week six.
• 🔑 The importance of the first two weeks is emphasized as they set the foundation for the effectiveness of the heavier thresholds in the subsequent weeks.
• 📚 The program is structured with a periodization approach, focusing on one threshold at a time to avoid overlap and allow for varied stimulus and growth.
• 🔄 The first two weeks involve higher rep ranges (6-8 reps) to build volume and hypertrophy, leading into lower rep ranges (3-6 reps) for strength development.
• 💪 The concept of regression is highlighted as effective due to the non-overlapping training of different thresholds, allowing for growth in one area without detracting from others.
• 📉 The program includes variations of deadlifts and squats to accommodate recovery needs and prevent plateaus, such as stiff leg deadlifts, snatch grip, deficit, or pause deadlifts.
• ⚖️ The video mentions that the percentages for squats and deadlifts are different from the bench press, with squats having higher volume to account for easier recovery.
• 🔄 Week two introduces greater intensity with up to 10 reps and a 5-pound increase for the bar, followed by a 5x3 set every minute on the minute.
• 📉 The heavy week involves dropping volume and increasing weight percentages, with a focus on recovery by reducing the total amount of work.
• 📊 The final week is for testing, providing a reliable training max that can be used to repeat the program or transition to a new one.

Q & A

What is the main focus of the video script?

The main focus of the video script is to cover the squat and deadlift components of Johnny Candido's six-week powerlifting program, part two of a series.

What was covered in part one of the program?

Part one of the program covered the bench component of Johnny Candido's six-week powerlifting program.

How often are new videos released by Brian from Empire Barbell?

Brian from Empire Barbell releases four to five videos a week.

What is the basic pattern of progression over the six weeks of the program?

The basic pattern of progression involves testing at 100% in week five, with the first five weeks being the primary focus, starting with weeks in the 70-80% range and tapering up to 85-95%, with reps starting higher and decreasing as the intensity increases.

Why is it beneficial to not train all thresholds at once according to the script?

Training one threshold at a time allows for focused progress on that specific aspect without expending time and energy on others, which can lead to growth and then a surge of improvement when reintegrating the previously neglected thresholds.

What is the significance of the first two weeks of the program?

The first two weeks are crucial as they set the foundation for the rest of the program. The progress made during this period determines the effectiveness of the heavier thresholds in the subsequent weeks.

How does the program incorporate periodization to enhance training effectiveness?

The program uses periodization to cycle through different phases of training, such as conditioning, hypertrophy, and heavy weight acclimation, which helps in building size, strength, and technique without overtraining.

What is the recommended approach for the deadlift and squat variations in the program?

The program recommends practicing deadlifts twice a week with variations like stiff leg, snatch grip, deficit, or pause deadlifts to provide recovery and prevent hitting a plateau.

How does the program handle the differences between squats and deadlifts in terms of recovery and training frequency?

The program acknowledges that squats can be trained with more volume and frequency due to faster recovery, while deadlifts require more recovery time and are trained less frequently with variations to maintain progress.

What is the purpose of the testing week in the program?

The testing week serves as an opportunity to assess progress and recalibrate a new training max, providing valuable feedback on performance and adaptation to the program.

How does the program address the potential need for additional exercises or variations?

The program includes optional exercises and variations that can be incorporated based on individual needs, preferences, or perceived weak points, allowing for a personalized approach to training.

What is the general stance on accessory exercises in the context of this program?

The program suggests that for serious lifters, there might not be a significant need for a lot of accessory exercises, as the main lifts are manipulated to provide the necessary stimulus for progress.

How can the principles of this program be applied to longer training cycles or different training methodologies?

The principles of linear periodization demonstrated in the program can be extended or adapted to longer cycles or different methodologies by manipulating the duration and intensity of each phase to suit individual goals and recovery capacities.