💾 Archived View for koyu.space › vydyck › training › Alan_Thrall_Program_Review.gmi captured on 2023-09-28 at 16:07:13. Gemini links have been rewritten to link to archived content
⬅️ Previous capture (2022-07-16)
-=-=-=-=-=-=-
You need to follow the program as close as you can: 3x/week
3x5 squat 3x5 bench/press 1/3x5 deadlift/powerclean
Progress daily: add 5lbs/2.5kg every training day
eat and sleep alot
Like SS, but progress weekly rather than daily
Volume Day, Light Day, Heavy Day
+ 5lbs each week
percentage based work
Chad Wesley Smith dislikes Mark Rippetoe : "beginner needs lots of volume" vs weight
Sort of an extension of 5/3/1 but lighter weight higher volume
Duration 4 months
one of the hardest programs
need to eat a lots
need to fight the fatigue and your mind; you need to really push your mind
try it for 6 weeks at least once in your life
Heavy day, Rep day, Speed day
Great for recovery because you are never Squatting & Deadlifting heavy in same week
Week 1
Squat: Heavy
Bench: Rep
Deadlift: Speed
Week 2
Squat: Rep
Bench: Speed
Deadlift: Heavy
Week 3
Squat: Speed
Bench: Heavy
Deadlift: Rep
Olympic Weightlifting Program
12week basic program Greg everett
Catalyst Athletics
technique focused, less on strength
Other programs, not covered by Allan Thrall:
recommended for
1.) Squat: Looking at Candito's lifts, you can see that he's a lower body dominant lifter. His squat and deadlift far outweigh his success in the bench press. That's how I feel about this program, every time I've run the 6 week program my squat has increased the most. I usually don't see a ton of hypertrophy compared to other volume heavy programs, but the strength increase is reliable. The six week program is what I used a few times to get from 330lbs - 440lbs.
2.) Deadlift: I really enjoyed the programming for deadlifts on the 6 week intermediate program. I often find that too much deadlifting destroys my progress in both the squat and deadlift. This is mostly a personal issue due to my proportions (short arms, long femurs; My conventional deadlift is back dominant for sure), however on Candito's program the deadlift programming is low volume, high intensity. I've found I make my best progress this way. Deadlift strength is reliable on this program, although usually less significant than squats.
3.) Bench: This is where I feel Candito's program is seriously lacking and I think he knows it too. The best I ever did on his program was around a 305lb bench at most. There simply isn't enough volume. bench is definitely my strongest lift, so when my bench doesn't increase on a program it tells me the volume just isn't there. I eventually stalled on bench at 305 for around a year until I ran the GZCL method, more specifically, the UHF 5 week program. In 5 weeks I took my bench from 305/310 to around 325. UHF has you doing some sort of bench variation 5 days per week. The volume was insane, but my bench increased 10-15lbs in 5 weeks after a year long stall. My deadlift stayed the same while my squat increased on the same program.
4.) Who's this program for?: I'd say this program is for anyone who has stalled on linear progression, yet doesn't require a substantial increase in volume in order to make progress. From personal experience, you can run Candito's program without any of the extra assistance work. If you stall that way, add in 2-3 assistance movements to each workout. I stalled on this program after 3-4 cycles, but I never did any extra work, only the required reps and sets.
I hope this helped anyone who might be looking into Candito's program. Maybe Alan will touch on this a bit in a future video.