Candito 6 Week Strength Program by Jonnie Candito

First of all let me apologize for not posting blogs for awhile.
Ill try to post more since it will be summer soon, and ill have more time.

6 week strenght program by Jonnie Candito is a program/workout regimen that uses periodization.
You can check the full strenght program in the link below and also donate if you want to.

Periodization is a building block for most powerlifting and bodybuilding training programs. It can help you in various ways, tear various muscle fibers, make u go beyond your boundaries when u hit a brick wall and also prevent overtraining.


Its done in a upperbody/lowerbody split however you can apply it to your basic program that youre doing now. Canditos version includes 4 strenght days though i changed it up to my power hypertrophy module from phat(described in of the previous posts). So i have 2 strenght/power days and two hipertrophy/bodybuilding workouts. It applyed great. It has weeks with 6 different types of workouts, u can check the whole workout on Jonnies site (Link down below).

The best week for me is the explosive week, u get your quick(type 2) fibers throuh the roof, and next week u bang out the weight u couldnt do before, and do it with confidence.

Its definitely a great workout, and i recommend it to anyone who wants to get their pr/s up and become a better overall athlete.

Jonnie Canditos site and workout regimen

Stay jacked till next post!
Alpha owl



Power hypetrophy routine

So since my last strenght program (the russian golden six) I have been doing this routine. You may seen it at Brandon Campbell, Layne Norton and recently Matt Ogus.

The reason why i started this routine was that I wanted a hybrid between strenght and hipertrophy so i could fit my bodybuilding workouts in the program.

It is a great program to gain strenght and muscle. The reason why this routine is so good is that you hit each body part twice a week so that can and does lead to better protein synthesis, you hit both your muscles and your central nerve system and you get a better muscle resistance.

This program has two parts, doing lower body/upper body split with first two days being strenght and other two days hypertrophy. You can split the hipertrophy days in three workouts of your choice. I changed the hyertrophy days to my time schedule and my needs.

This workout can be beneficial to anyone looking for strenght and muscle mass. I think that the best users are natural athletes, since you hit a bodypart twice a week.

I been doing this program for more than two months and raised all of my lifts since. I will probably get back to it when I finish the 6week strenght program from Jim Stoppani.

Anyways I hope you liked my post, all links to the power hypertrophy program will be below. Keep on training and going hard. One love from Alpha Owl (ex ancient aesthetics).

(Had to get a selfie in at least one post lol haha)


Powerlifiting competition

 So just recently I was involved in a powerlifting competition. It was organized by a group that took over one of the gyms in our capital city Ljubljana. Its called Športni Park Tivoli (it doesn’t just have a gym. The whole complex has swimming pools, boxing club, tennis courts and other sport halls for basketball, football…

 The first thing we did was the weigh in. Later on all the competitors gathered around and the main person responsible for the competition aka. »the boss« explained the rules and the order of lifts.

 The lifts that we competed in were squat, bench press and deadlift. Similair to a powerlifting competition but with a twist. Everyone had to lift theyre own weight  for as many reps as he could. So if someone was for example 170lbs he lifted 170lbs in all three lifts. For girls the number was half their weight , so if they weighted 160lb the weight they lift was going to be 80lbs. But unfortunately there weren’t any girls competing.

 The first ones to go were people who had the less weight following people with more weight. The first lift we did was the squat followed by bench press and deadlift.

 The competition itself was great, my legs were pumped as hell. And everyone was cheering for their oponents when the reps became tough. Gym staff was spotting us and also took photos of us. Below is a picture of me squatting.


After we all completed the three lifts, we gathered by the reception of the gym where we had shakes, amino acids and protein bars to feed our muscles.  All of this was sponsored by

 The winners were awarded with one month free membership, sauna visits and shirts or shakers.

The »boss« gave us pancakes (Most of the competitors didn’t eat them, because of they’re diets… but not me, I’m bulking muahaha)

 As far as my experience goes. It was a wonderful competition, I had a good time. Positive energy, cheering like were making state records, and just a room full of people who love weights. I’ll definitelly be competing if they make any other competitions. And yes I didnt win, but I was quite happy with my lifts since I only train a little more than a year, and im on my bulking phase now. This was one of the competitions that wasn’t really all about winning, its about having a good time and throwing the weights around.

The gym:

 I hope you enjoyed my blog post…

Old school russian powerlifting program… THE GOLDEN SIX!!!

So It’s me again, with another workout program. It’s a oldschool russian powerlifting workout. It was passed to us by one of our members or should I say the boss of our powerlifting club by his russian trainer who taught him olympic lifts and powerlifting. I’m grateful to have people with experience around me to give me advice and pass all of this knowledge on us the younger lifters.
The program is based on the complex movements such as bench, squat and the mother of all the deadlift.

The program consist of 6 basic movements. The squat, bench and deadlift followed by bent over rows, shoulder press(behind the neck or military press) and the barbell curl. You can add exercises for your calves if you want to. Personally i added an adittional triceps exercise that focuses on the long head(skull crusher) since the long head is not worked as much as the other heads of the triceps.

This program is done three days a week, with rest days inbetween. So that means its Monday, Wednesday and Friday. You do 4 sets and 6 reps on every set. The key of the program is adding 11lbs(5kg) every week on squats and deadlifts, you can add this to the bench press if you can, but most people can’t. So on all other exercises you add 5.5lbs(2.5kg) every week. Because this workout is oriented to gain strenght you will have to have aproximatelly 2-3 minutes of rest between sets. The workout is done for six weeks. I’m going to brake down the program below.

Bench Press 4×6 (Adding 11lbs or 5.5lbs every week)
Squat 4×6 (Adding 11lbs every week)
Deadlift 4×6 (Adding 11lbs every week)
Bent over row 4×6 (Adding 5.5lbs every week)
Military press or behind the neck press 4×6 (Adding 5.5lbs every week)
Barbell Curl 4×6(Adding 5.5lbs every week)

This program is not for someone who has just entered the gym cause the lifts hit the central nerve system pretty well and they are very hard to perform correctly. Its for someone who has experience in lifting, and has a strong mind since adding weight every week is not so easy as it sounds. I wouldn’t do this on a cutting diet cause this requires eating like a BOSS since u burn huge amount of calories, and since carbs are the main source of energy for anaerobic activites such as lifting weights.

Who can gain something from this program?
Powerlifters LOL, weightlifters and any athlete or bodysculptor that would like to gain muscle mass and strenght.



Workout Playlist

What type of music do u listen to when u workout, leave your choice on the comment section bellow.

What do i listen to? Well i used to listen to rap alot, later on some house and dance music, and now i pretty much listen to 80s music, plus my gym plays 80s music aswell. And i dont know what is it with this music but it keeps me going. The songs have earcatching melodyes, they get you hyped and ready to “battle” throughout your workout but still keep you calm.I do listen to rap and house but rarely nowadays.

 Just imagine coming into a oldschool type gym, 80s are bangin on your phone(or on the gym speakers) and youre wearing a Rocky type clothing, simple cotton sweatpants, sweatshirt that ur dad used to wear. And u just end up kickin the weights and throwing them around in the style of Lou Ferrigno and getting your “arghh” face on. Isnt this just the best feeling in the world? Sure is for me.

Here are two good 80s playlists… (the second one is a disco mix so it has 90s hits too)


5 Forgotten Exercises

Lat/Chest pullovers

This exercise is definitely great to help building your lats, chest, your ribcage, seratus, stabilization muscles, and it also helps with your vacuum pose.


Arnold Press

This is simply one of the best shoulder exercises. The reason why is because it puts stress on all of your three heads, and it definitely can help you with your shoulder stability cause you twist the dumbell performing it.


Pinch Grip/Steve Revees Deadlift

This was named after Steve because he was the one that introduced this exercise. As a deadlift it helps you with your lowerback development, wider back and your definitely working on your grip while performing this. It’s also good for someone who has lower back pain since this is a more friendly version of a deadlift. Atleast in my opinion.


Abdominal Vacuum

Vince Gironda put his money on this if we can say so. This exercise is almost not an exercise though its very benefical to those seeking for ab strenght and trimming your waist. You can read more about it at (


Front Squats

Wait a second this isn’t forgotten. Well if you’re in a weightlifting or a powerlifting gym it maybe isn’t but in most gyms you never see someone performing it.  This exercise hits your quads but besides that it’s also easier on your lower back, its a more natural movement, and you’ll improve your overhead power since this is a similair exercises, and ofcourse it also strenghtens your core. How to perform it (