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Candido LP Strength/Control Cheat Sheet by

Candido Linear Progression powerlifting program (Strength/Control variant)

Day 1 – Heavy Lower

1. Squat
3 × 6
2. Deadlift
2 × 6
3. Optional Exercise
3 × 8-12
4. Optional Exercise
3 × 8-12
Notation is sets × reps.

Day 2 – Heavy Upper

1. Bench Press
3 × 6
2. Horizontal Pull
3 × 6
3. Shoulder Exercise
1 × 6
4. Vertical Pull
1 × 6
5. Optional Exercise
3 × 8-12
6. Optional Exercise
3 × 8-12
Notation is sets × reps.

Horizontal Pulls

Dumbbell Row
Barbell Row
Any machine upper back movement

Shoulder Exercises

Dumbbell Press
Barbell Press
Any machine shoulder movement

Vertical Pulls

Weighted Pull Up
Weighted Chin Up
Pull Down
 

Day 3 – Control Lower

1. Pause Squat
6 × 4
2. Pause Deadlift
3 × 4
3. Optional Exercise
3 × 8-12
4. Optional Exercise
3 × 8-12
Notation is sets × reps.

Day 4 – Control Upper

1. Pause Bench Press
6 × 4
2. Pause Horizontal Pull
6 × 4
3. Pause Shoulder Exercise
1 × 10
4. Vertical Pull (not paused)
1 × 10
5. Optional Exercise
3 × 8-12
6. Optional Exercise
3 × 8-12
Notation is sets × reps.

Progre­ssion

Start with 75-80% of 1RM for Heavy Days and around 70% for Control Days.
Rest up to 10 mins on Heavy Days and ~3 mins on Control Days (1-2 mins for optional exerci­ses).
Add 0-5 kg every week depending on how you feel (every 3 weeks for Shoulder Exercise and Vertical Pull).
After each failure unload 7.5 kg from the weight.
After 3 unloads on weekly progre­ssion switch to forthi­ghtly progre­ssion.
After 3 unloads on forthi­ghtly progre­ssion quit the program.
Progre­ssion on optional exercises is not prescr­ibed.
 

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