Candito 6 Week + Advanced Bench Empty Template (fix)

	A	B	C	D	E	G	H	K	N	Q
1	Candito 6 Week Intermediate + Advanced Bench Program Combined
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3	Start date	Monday, January 1, 2018
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5	Unit	kg
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7	Lift	1RM
8	Squat	100
9	Deadlift	100
10	Bench	100
11	Desired Bench Max	105	Set at about 2-5% above current 1RM:			102.5-105
12			This should be something achievable in 6 weeks
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14	Bench Accessories
15	Low pin press accessory	Low pin press		If low-pin press or board is available - use this
16	High pin press accessory	High pin press		If high-pin press or board is available - use this
17	High specificity accessory	Close Grip Bench		Do not pick an accessory that is the same as an alternative low-pin or high-pin accessory
18	Low specificity accessory	Incline Bench
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20	Deadlift Variation
21	Variation	Pause Deadlift
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23	Upper Body Accessories
24	Back - Horizontal	Barbell Row
25	Shoulders	OHP
26	Back - Vertical	Weighted Pull-up
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28	If you ever fail a rep, reduce the max for that lift by 2.5% going forwards.
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59	Additional Accessories:	Upper pull exercises [Jonnie suggests 20 reps per set]			Upper push exercises [Jonnie suggests 20 reps per set]		Lower body exercises [Jonnie suggests 8-12 reps per set]	Explosive lower body [Jonnie suggests 4 reps per set - will need to change this]	Warm up/Activation exercises [not part of routine - just suggestions]	Core exercises [not part of routine - just suggestions]
60		Horizontal rows machine			Incline chest fly		Calf raises on leg press	Box jumps	Leg flys (side, back, front)	Weighted planks
61	[Addtional exercises	Vertical rows machine			Flat chest fly		Laying hamstring curl	Single leg box jump	One foot hip thrust	Deadbugs
62	can be added to the	Cable bicep curl			Skull crushers		Leg extension	Med ball throws	Spiderman stretch	Weighted side planks
63	bottom of each	Preacher curl			Incline bench press		Hip thrust	Explosive single leg press	Bird-dogs	Copenhagen planks
64	list for each group,	Hammer curl			Cable tricep extension		Single leg press	Jump squats	Cat-cows	Banded leg extentions
65	which will then show	Rear delt flys			Chest dips		Single leg hamstring curl	Power clean	Hip aeroplanes	Pallof press
66	up in the drop down	Face pulls			Shoulder flys machine		Platz squat		Band YTWLs	Ab roller
67	menus for accessories	Machine lat pullover			Tricep extension machine		Hack squats (reverse)		Band rhomboid rows
68	through the routine]	Single arm cable row			Flat press machine		RDL		Wall angels
69		Staright arm lat pulldown			Incline press machine		Glute-ham raise		Banded walks
70		Preacher curl machine							Clam shells
71									Rotator cuff banded 3ct holds
72									Shinbox getup
73									Scapular pull-ups
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