Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Search in posts
Search in pages
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Bodyweight Workout Programs
        • Home Workouts
        • Armstrong Pull Up Program
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Lifting Programs
      • Full Body Workout Plans
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Days per Week
      • 3 Day Split Routines
      • 4 Day Split Routines
      • 5 Day Split Routines
      • 6 Day Split Routines
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout for 2021
        • Strongest Pre Workout 2021
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Dark Energy Pre Workout Review
        • Best Stim Free Pre Workout
        • Best Thermogenic Pre Workout for Weight Loss
        • Best Pre Workout for Beginners
      • Best Whey Protein Powder
      • Best Creatine
      • Best Mass Gainers
      • Homemade Pre Workout
  • Forum
  • Submit a Program
  • Contact
    • About
Home » Programs » 10 Week Powerlifting & Strength Programs » 10 Week Deadlift Programs » Candito 10 or 14 Week Advanced Deadlift Program Spreadsheet

Candito 10 or 14 Week Advanced Deadlift Program Spreadsheet

Last updated April 17, 2020
Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 10, 14

Periodization: Block Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito.

This is an advanced deadlift program and should not be used by novice lifters. For the novice and intermediate lifter, check out Candito’s 6 Week Program or Linear Strength Programs.

The advanced deadlift program is structured as follows:

  • 4 phases, with the 3rd phase operating as an optional “bridge” phase
  • 10 or 14 week program
    • Depending on if the optional bridge phase is used
  • 2 training sessions per week, one for the competition deadlift and one for a deadlift variation
  • 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, Candito provides a guide.

Jump to the program FAQs or Jump to a video overview of the program.

If you find this program useful, please donate to Jonnie via the PayPal link on his site.

Contents

  • 1 Google Spreadsheet
  • 2 FAQ for Candito Deadlift Program
  • 3 Video Overview of Program
    • 3.1 Related Posts

Google Spreadsheet

Candito Deadlift Program

 

FAQ for Candito Deadlift Program

  • How To Determine If I Do The Volume Phase (Bridge 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.
  • 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?
    • 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 guideline 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 satisfied in targeting 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 transference hierarchy than belted snatch grip). You certainly do not want to get carried away with this as transference to the competition deadlift is always top priority, but keeping this in mind can help with cohesion from phase to phase.
  • What about isolation?
    • 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 isolations – 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 abduction, 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).

Video Overview of Program

Candito Deadlift Program (Free)

Related Posts

  • Jonnie Candito 6 Week Powerlifting Program Spreadsheet

    Jonnie Candito's 6 week program is a powerlifting peaking program. It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. It is held in especially high regard for improving the one rep…

  • Candito Advanced 9 Week Squat Program Spreadsheet

    Released in 2016 by Jonnie Candito, this is a 9 week advanced squat program. Similar to his advanced deadlift program and advanced bench press program, this emphasizes progression on the squat and places significantly less emphasis on the bench and deadlift. This is geared toward lifters…

  • Jonnie Candito Linear Program Spreadsheet

    The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Now, enjoy in an easy to edit, mobile-friendly spreadsheet! Included variants: Strength / Hypertrophy Program Strength / Control…

  • Mag Ort Deadlift Program Spreadsheet

    The Magnusson Ortmayer (Mag/Ort) deadlift program is a brutal deadlift-only program that has helped tons of lifters add serious weight to their deadlift. If you're looking to build out your work capacity for deadlifts, this is a great option. This is either an 11 or…

  • Classic 11 Week Deadlift Peaking Program Spreadsheet

    This is truly a no-frills 11 week peaking program for the deadlift. Since it does not program in any accessory work, it will be up to the individual lifter to program in accessories to compensate for their individual weaknesses. Format: Deadlift 1x weekly, 11 weeks…

  • 6 Week Power Bench Press Program Spreadsheet

    Written by John Robbins and published by Dennis B. Beis in an early 1990's issue of Natural Bodybuilding, the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max.  Format: Bench 2x weekly…

Filed Under: 10 Week Deadlift Programs, 10 Week Programs, Deadlift Workout Program, Lift Specific Program, Powerlifting Program, Programs
Tagged With: 10 Week Workout Plan


Deadlift frequency: 2

Latest Programs

  • Strongest Fat Burner Supplements
  • Somatomax Review
  • 15 Week Intermediate Powerlifting Program (2021 Update)
  • 6 Week Patrik Nyman Prilepin Bench Press Program
  • Outlive 100 Greens Review

Have Questions? Ask the Forum!

Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger.
Check it out at forum.liftvault.com

Copyright © 2021 All Rights Reserved · Lift Vault · Celebrity Workout Programs · Privacy Policy · Medical Disclaimer