Candito - Week 1 (Muscular Conditioning with M
Squat Deadlift Bench OHP
Estimated Max 140 180 120 70
PR's 150 180 125 70
11/2/2015 Tuesday Wednesday
Hyperextensions 2-3x8-10@3 RiR Band W, Y and Ts 2x10
Squat 10x40kg Bench 10x60kg
4x60kg 4x75kg
4x90kg 10x60kg
3x105kg 10x80kg
2x115kg 8x90kg
1x120kg 6x92.5kg
4x6x112.5kg
Coan Rows 10x70kg
Deadlift 10x50kg 2 RiR 10x70kg
4x80kg 8x75kg
4x115kg 6x82.5kg
3x135kg
2x145kg Seated DB OHP 12x22.5kg
1x155kg 2 RiR 12x22.5kg
2x6x145kg 10x25kg
8x27.5kg
Bicep Curls 2-3x10@2-3 RiR
optional Lat Pulldown 12x72.5kg
3-4 RiR 12x72.5kg
Ab Wheel 10x80kg
optional 8x85kg
Tri Pushdowns 2-3x15@3-4 RiR
optional
Farmers Walk 8 sets, 2m rest
optional
eek 1 (Muscular Conditioning with Moderate Difficulty)
Chin Up Pull Up Front Squat
11 8 90
Friday Saturday Sunday
Band W, Y and Ts 2x10 Hyperextensions 2-3x8-10@3 RiR Band W, Y and Ts
Bench 10x60kg Squat 10x40kg Bench
4x75kg 4x60kg
10x60kg 4x90kg
10x80kg 3x105kg
8x90kg 2x115kg
6x92.5kg 1x120kg Coan Rows
4x8x97.5kg 2 RiR
One Arm DB Row 10x42.5kg
2 RiR 10x42.5kg Deadlift 10x50kg
8x45kg 4x80kg
6x50kg 4x115kg Seated DB OHP
3x135kg 2 RiR
Seated DB OHP 12x22.5kg 2x145kg
2 RiR 12x22.5kg 1x155kg
10x25kg 2x5x125kg
8x27.5kg Lat Pulldown
Bicep Curls 2-3x10@2-3 RiR 3-4 RiR
Lat Pulldown 12x72.5kg optional
3-4 RiR 12x72.5kg
10x80kg Ab Wheel
8x85kg optional Tri Pushdowns
optional
Tri Pushdowns 2-3x15@3-4 RiR
optional Farmers Walk
optional
Farmers Walk 8 sets, 2m rest
optional
Multipliers
Coan Row One Arm DB Row Seated DB OHP Lat Pulldown
2x10 0.79 0.475 0.28 0.875
10x60kg
4x75kg
3x90kg
MRx92.5kg
10x70kg
10x70kg
8x75kg
6x82.5kg
12x22.5kg
12x22.5kg
10x25kg
8x27.5kg
12x72.5kg
12x72.5kg
10x80kg
8x85kg
2-3x15@3-4 RiR
8 sets, 2m rest
Candito - Week 2 (Muscular Conditioning/Hypertroph
Squat Deadlift Bench OHP
Estimated Max 140 180 120 70
11/9/2015 Tuesday Wednesday
Hyperextensions 2-3x8-10@3 RiR Band W, Y and Ts 2x10
Squat 10x40kg Bench 10x60kg
4x60kg 4x75kg
4x90kg 3x90kg
3x105kg 10x87.5kg
2x115kg 8x92.5kg
1x120kg 6-8x97.5kg
MR10x112.5kg
One Arm DB Row 10x42.5kg
60s rest 5x3x115kg 2 RiR 8x45kg
8x45kg
Push Away SLDL 3x8@2-3 RiR
Seated DB OHP 10x25kg
Bicep Curls 2-3x10@2-3 RiR 2 RiR 8x27.5kg
optional 6x30kg
Ab Wheel Lat Pulldown 10x80kg
optional 3-4 RiR 8x85kg
6x90kg
Tri Pushdowns 2-3x15@3-4 RiR
optional
Farmers Walk 8 sets, 2m rest
optional
(Muscular Conditioning/Hypertrophy with Higher Difficulty)
Chin Up Pull Up Front Squat
11 8 90
Friday Saturday Sunday
Hyperextensions 2-3x8-10@3 RiR Band W, Y and Ts 2x10 Band W, Y and Ts
Squat 10x40kg Bench 10x60kg Bench
4x60kg 4x75kg
4x90kg 3x90kg
3x105kg 10x87.5kg
2x115kg 8x92.5kg
1x120kg 6-8x97.5kg optional
MR10x115kg
Coan Rows 10x70kg One Arm DB Row
if 10 reps 10x3x110kg 2 RiR 8x75kg 2 RiR
if 8-9 reps 8x3x110kg 8x75kg
if 7 reps 5x3x110kg
if <7 reps Skip, reduce 1RM Seated DB OHP 10x25kg Seated DB OHP
all 60s rest by 2.5% 2 RiR 8x27.5kg 2 RiR
6x30kg
Push Away SLDL 3x8@2-3 RiR
Lat Pulldown 10x80kg Lat Pulldown
Bicep Curls 2-3x10@2-3 RiR 3-4 RiR 8x85kg 3-4 RiR
optional 6x90kg
Ab Wheel Tri Pushdowns 2-3x15@3-4 RiR Tri Pushdowns
optional optional optional
Farmers Walk 8 sets, 2m rest Farmers Walk
optional optional
Multipliers
Coan Row One Arm DB Row Seated DB OHP Lat Pulldown
2x10 0.79 0.475 0.28 0.875
10x60kg
4x75kg
3x90kg
MRx92.5kg
3x5x102.5kg
10x42.5kg
8x45kg
8x45kg
10x25kg
8x27.5kg
6x30kg
10x80kg
8x85kg
6x90kg
2-3x15@3-4 RiR
8 sets, 2m rest
Candito - Week 3 (Linear Max OT Phase)
Squat Deadlift Bench OHP
Estimated Max 140 180 120 70
11/16/2015 Tuesday Thursday
Hyperextensions 2-3x8-10@3 RiR Band W, Y and Ts 2x10
Squat 10x40kg Bench 10x60kg
4x60kg 4x80kg
4x90kg 3x90kg
3x105kg 3x4-6x102.5kg
2x115kg
1x120kg Coan Rows 6x82.5kg
3x4-6x122.5kg 2 RiR 6x82.5kg
6x82.5kg
Deadlift 10x50kg
4x80kg Seated DB OHP 6x30kg
4x115kg 2 RiR 6x30kg
3x135kg 6x30kg
2x145kg
1x155kg Lat Pulldown 6x90kg
2x3-6x157.5kg 3-4 RiR 6x90kg
6x90kg
Linear Max OT Phase)
Chin Up Pull Up Front Squat
11 8 90
Saturday Sunday
Hyperextensions 2-3x8-10@3 RiR Band W, Y and Ts 2x10
Squat 10x40kg Bench 10x60kg
4x0kg 4x80kg
4x90kg 3x90kg
3x105kg 3x4-6x105kg
2x115kg
1x120kg One Arm DB Row 6x50kg
4-6x125kg 2 RiR 6x50kg
6x50kg
optional 2x8x67.5kg
Seated DB OHP 6x30kg
Push Away SLDL 1x8@2-3 RiR 2 RiR 6x30kg
6x30kg
Lat Pulldown 6x90kg
3-4 RiR 6x90kg
6x90kg
Multipliers
Coan Row One Arm DB Row Seated DB OHP Lat Pulldown
0.79 0.475 0.28 0.875
Candito - Week 4 (Heavy Weight Acclimation)
Squat Deadlift Bench OHP
Estimated Max 140 180 120 70
11/23/2015 Monday Wednesday
Hyperextensions 2-3x8-10@3 RiR Band W, Y and Ts 2x10
Squat 10x40kg Bench 10x60kg
4x60kg 4x80kg
4x90kg 3x90kg
3x105kg 3x100kg
2x115kg 3x102.5kg
1x120kg 3x107.5kg
3x122.5kg
3x125kg optional 6x102.5kg
3x127.5kg 12x90kg
Push Away SLDL 2x6@2-3 RiR Coan Rows 10x70kg
2 RiR 10x70kg
Bicep Curls 2-3x10@2-3 RiR 8x75kg
optional 6x82.5kg
Ab Wheel Seated DB OHP 12x22.5kg
optional 2 RiR 12x22.5kg
10x25kg
8x27.5kg
Lat Pulldown 12x72.5kg
3-4 RiR 12x72.5kg
10x80kg
8x85kg
Tri Pushdowns 2-3x15@3-4 RiR
optional
Farmers Walk 8 sets, 2m rest
optional
avy Weight Acclimation)
Chin Up Pull Up Front Squat
11 8 90
Friday Saturday
Hyperextensions 2-3x8-10@3 RiR Band W, Y and Ts 2x10
Squat 10x40kg Bench 10x60kg
4x60kg 4x80kg
4x90kg 3x90kg
3x105kg 3x105kg
2x115kg 2-4x107.5kg
1x120kg 1-2x115kg
1-2x132.5kg
optional 6x102.5kg
Deadlift 10x60kg 12x90kg
4x0kg
4x110kg One Arm DB Row 10x42.5kg
3x140kg 2 RiR 10x42.5kg
2x145kg 8x45kg
1x155kg 6x50kg
1-2x170kg
Seated DB OHP 12x22.5kg
Bicep Curls 2-3x10@2-3 RiR 2 RiR 12x22.5kg
optional 10x25kg
8x27.5kg
Ab Wheel
optional Lat Pulldown 12x72.5kg
3-4 RiR 12x72.5kg
10x80kg
8x85kg
Tri Pushdowns 2-3x15@3-4 RiR
optional
Farmers Walk 8 sets, 2m rest
optional
Multipliers
Coan Row One Arm DB Row Seated DB OHP Lat Pulldown
0.79 0.475 0.28 0.875
Candito - Week 5 (High Intensity Strength)
Squat Deadlift Bench OHP
Estimated Max 140 180 120 70
11/30/2015 Monday Wednesday
Hyperextensions 2-3x8-10@3 RiR Band W, Y and Ts 2x10
Squat 10x40kg Bench 10x50kg
5x70kg 5x70kg
4x90kg 4x90kg
4x105kg 3x95kg
3x110kg 2x105kg
2x120kg 1x110kg
1x125kg 1-4x117.5kg
1-4x137.5kg
Coan Rows 8x75kg
Deadlift 10x60kg 2 RiR 6x82.5kg
4x80kg 6x82.5kg
4x110kg
3x140kg Seated DB OHP 8x27.5kg
2x145kg 2 RiR 6x30kg
1x155kg 6x30kg
4x122.5kg
4x125kg Lat Pulldown 8x85kg
2x130kg 3-4 RiR 6x90kg
6x90kg
Bicep Curls 2-3x10@2-3 RiR
optional Tri Pushdowns 2-3x15@3-4 RiR
optional
Ab Wheel
optional Farmers Walk 8 sets, 2m rest
optional
gth)
Chin Up Pull Up Front Squat
11 8 90
Friday
Hyperextensions 2-3x8-10@3 RiR
Deadlift 10x60kg
5x100kg
4x110kg
4x140kg
3x145kg
2x155kg
1x160kg
1-4x175kg
Bicep Curls 2-3x10@2-3 RiR
optional
Ab Wheel
optional
Multipliers
Coan Row One Arm DB Row Seated DB OHP Lat Pulldown
0.79 0.475 0.28 0.875
Candito - Week 6 (Maxes)
Squat Deadlift Bench OHP
Estimated Max 140 180 120 70
12/7/2015 For week 6, you have 3 options:
1. Skip week 6, calculate new 1RM's based on how many reps you hit in week five (*1.03 for 2 reps, *1.06
2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last upper workout).
3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cycle.
PR Attempts Squat Deadlift Bench OHP
1x60kg 1x70kg 1x50kg 1x30kg
1x60kg 1x70kg 1x50kg 1x30kg
1x80kg 1x110kg 1x70kg 1x40kg
1x100kg 1x130kg 1x80kg 1x50kg
1x110kg 1x145kg 1x95kg 1x55kg
1x125kg 1x160kg 1x110kg 1x65kg
1x135kg 1x172.5kg 1x115kg 1x67.5kg
1x145kg 1x185kg 1x122.5kg 1x72.5kg
Go for broke Go for broke Go for broke
Front Squat
11
in week five (*1.03 for 2 reps, *1.06 for 3 reps, or *1.09 for 4 reps)
week 1 but skip last upper workout).
oad or start new cycle.
1RM Prep 40% Lift 1 97-93% 1RM
40% Lift 2 2.5-5kg PR
60% Lift 3 Whatever
70%
80%
90%
95%
Personal Records
Squat Deadlift Bench OHP
Estimated Max 140 180 120 70
120 165 105 70
Unknown Unknown Unknown Unknown
130 170 110
10/19/2015 12/12/2015 10/21/2015
Clean
Projections Squat Deadlift
7/18/2020 140 172.5
8/22/2020 145 175
9/26/2020 150 180
10/31/2020 155 185
12/5/2020 160 187.5
1/9/2021 165 192.5
2/13/2021 170 195
3/20/2021 172.5 200
4/24/2021 177.5 202.5
5/29/2021 182.5 207.5
7/3/2021 187.5 210
8/7/2021 192.5 215
9/11/2021 195 220
10/16/2021 200 222.5
11/20/2021 205 227.5
12/25/2021 210 230
1/29/2022 215 235
3/5/2022 220 237.5
4/9/2022 225 242.5
5/14/2022 230 245
6/18/2022 240 250
7/23/2022 240 255
8/27/2022 240 262.5
10/1/2022 240 262.5
11/5/2022 240 262.5
12/10/2022 242.5 262.5
1/14/2023 242.5 262.5
2/18/2023 242.5 262.5
3/25/2023 245 262.5
4/29/2023 245 262.5
6/3/2023 245 262.5
7/8/2023 245 262.5
8/12/2023 245 262.5
9/16/2023 247.5 262.5
10/21/2023 247.5 262.5
11/25/2023 247.5 262.5
12/30/2023 247.5 262.5
2/3/2024 250 262.5
3/9/2024 250 262.5
4/13/2024 250 262.5
5/18/2024 250 262.5
6/22/2024 250 262.5
7/27/2024 252.5 262.5
8/31/2024 252.5 262.5
10/5/2024 252.5 262.5
11/9/2024 255 262.5
12/14/2024 255 262.5
1/18/2025 255 265
2/22/2025 255 265
3/29/2025 255 265
5/3/2025 257.5 265
6/7/2025 257.5 265
7/12/2025 257.5 265
8/16/2025 257.5 265
9/20/2025 260 265
10/25/2025 260 265
11/29/2025 260 265
1/3/2026 260 265
2/7/2026 260 265
3/14/2026 262.5 265
4/18/2026 262.5 265
5/23/2026 262.5 265
6/27/2026 265 265
8/1/2026 265 265
9/5/2026 265 265
10/10/2026 265 265
11/14/2026 265 265
12/19/2026 265 265
1/23/2027 267.5 265
2/27/2027 267.5 265
4/3/2027 267.5 265
5/8/2027 270 265
6/12/2027 270 265
7/17/2027 270 265
8/21/2027 270 265
9/25/2027 270 265
10/30/2027 272.5 265
12/4/2027 272.5 265
1/8/2028 272.5 265
2/12/2028 272.5 265
3/18/2028 275 265
4/22/2028 265
5/27/2028 265
Bench
Total
117.5 Total
120 Sheiko
122.5 29, 37, 30-32, 29-32
125 Macrocycle with 4 mesocycles
125
130
130
135
135
140
140
145 Class III
145 Switch to Sheiko
150
150
155
157.5 Class II
160
162.5
165 Class I
167.5
167.5
170 CMS
170
170 Try Bulgarian sometimes
170
172.5
172.5
172.5
175
175
175
175
177.5
177.5
177.5
180
180
180
180
182.5
182.5
182.5
185
185
185
185
187.5
187.5
187.5
190
190
190
190
192.5
192.5
192.5
195
195
195
195
197.5
197.5
197.5 MS
200
200
200
200
202.5
202.5
202.5
205
205
205
205
207.5
207.5
210
210
210
Planner
Gym Zazen Total Yoga Swim/Sauna Hair Face
7/27/2020
Week 2
7/28/2020
7/29/2020
7/30/2020
7/31/2020 W3D2 20 Condition Retinol
8/1/2020 60
8/2/2020 W3D3 100 Shampoo Retinol/SA
8/3/2020 W3D4 140
Week 4
8/4/2020 180 Condition Retinol
8/5/2020 W4D1 220
8/6/2020 W4D2 260 Shampoo Retinol/SA
8/7/2020 300
8/8/2020 W4D3 340 Condition Retinol
8/9/2020 W4D4 380
8/10/2020 420 Shampoo Retinol/SA
Week 5
8/11/2020 460
8/12/2020 W5D1 500 Condition Retinol
8/13/2020 540
8/14/2020 W5D2 580 Shampoo Retinol/SA
8/15/2020 620
8/16/2020 W5D3 660 Condition Retinol
8/17/2020 700
Week 6
8/18/2020 740 Shampoo Retinol/SA
8/19/2020 780
8/20/2020 820 Condition Retinol
8/21/2020 860
8/22/2020 900 Shampoo Retinol/SA
8/23/2020 940
8/24/2020 980 Condition Retinol
Week 7
8/25/2020 1020
8/26/2020 1060 Shampoo Retinol/SA
8/27/2020 1100
8/28/2020 1140 Condition Retinol
8/29/2020 1180
8/30/2020 1220 Shampoo Retinol/SA
8/31/2020 Condition Retinol
Week 8
9/1/2020
9/2/2020 Shampoo Retinol/SA
9/3/2020
9/4/2020 Condition Retinol
9/5/2020
9/6/2020 Shampoo Retinol/SA
9/7/2020
Week 9
9/8/2020 Condition Retinol
9/9/2020
9/10/2020 Shampoo Retinol/SA
9/11/2020
9/12/2020 Condition Retinol
9/13/2020
9/14/2020
Week 10
9/15/2020 Shampoo Retinol/SA
9/16/2020
9/17/2020 Condition Retinol
9/18/2020
9/19/2020 Shampoo Retinol/SA
9/20/2020
Planner
Activities Housekeeping Brilliant Reading
Week 9
Week 10
Holidays 1
Holidays 2
Comp 1 Holidays 3
Section 2
Comp 1 Holidays 4
Section 3
Comp 1 Holidays 5
Section 4
Comp 1 Holidays 6
Section 5
Comp 1 Holidays 7
Section 6
Comp 1
Section 7
Comp 1
Section 8
Comp 1
Section 9
Comp 1
Section 10
App Prob
Sections 1-3
App Prob
Sections 4-5
Comp 2
Sections 1-2
Comp 2
Sections 3-4
Comp 2
Sections 5-6
Comp 2
Sections 7-8
Comp 2
Sections 9-10
Comp 2
Sections 11-12
Comp 2
Section 13
Algebra 2
Sections 1-2
Algebra 2
Section 3
Algebra 2
Section 4
Algebra 2
Section 5
Algebra 2
Section 6
Algebra 2
Section 7
Algebra 2
Section 8
Pre-Calc
Sections 1-2
Pre-Calc
Section 3
Pre-Calc
Section 4
Pre-Calc
Section 5
Trig
Section 1
Trig
Section 2
Trig
Section 3
Swimming (4-5 times, beach some) Running
Swim 15m continuously Week 5 Run 3.2km, M/W/F, 8:30 pace
Swim 15m continuously Week 6 Run 3.2km, M/W/F, 8:30 pace
Swim 20m continuously Week 7 No running
Swim 20m continuously Week 8 Run 4.8km, M/W/F, 8:30 pace
Swim 25m continuously Week 9 Run 3.2km Monday, 6.4km Tuesday, 4.8km Thursday and 3.2km Friday
Swim 25m continuously Week 10 Run 3.2km Monday, 6.4km Tuesday, 4.8km Thursday and 3.2km Friday
Swim 30m continuously Holidays Run 6.4km Monday, 6.4km Tuesday, 8km Thursday and 4.8km Friday
Swim 30m continuously Holidays Run 6.4km Monday, 6.4km Tuesday, 8km Thursday and 4.8km Friday
Swim 35m continuously Holidays Run 6.4km Monday, 6.4km Tuesday, 8km Thursday and 4.8km Friday
2 miles To park, 2 laps and back, run the whole way
3 miles To park, 3 laps then fourth, stopping at end of Kindra Way and walk home
4 miles To park, 2 big laps then lap of Park too finishing corner, walk home
5 miles
6 miles
y and 3.2km Friday
y and 3.2km Friday
and 4.8km Friday
and 4.8km Friday
and 4.8km Friday
of Kindra Way and walk home
hing corner, walk home
No dairy or sugar (incl. bread)
8 hours sleep
No store-bought coffee
PT as scheduled (including swim)
At least 20m zazen
Dishes washed at bedtime
No video games
Zen Habits
Days
Weeks
