Tag Archives: jonnie candito

Jonnie Candito Placed 3rd at IPF World’s

At the IPF Raw World Championship, United States powerlifter Jonnie Candito placed 3rd to get a bronze medal in the 83kg category. His lifts were: 255kg/562lbs squat, 145kg/319.5lbs bench press, and 282.5kg/622.8lbs deadlift. This got him a  682.5kg/1504.7lbs total! He got a bronze medal for his deadlift and his total.

Check out Jonnie’s YouTube channel here. He provides some very¬†valuable¬†information about lifting there and also showcases his strength in many of his videos. He is definitely one of my favorite fitness YouTubers.

Congrats Jonnie! You’re a beast!

Pause Bench vs Touch n Go Bench

You may or may not have asked yourself, if you should be pausing your reps on bench press. Who better to ask than an IPF world record holder in the bench press?! And that’s exactly what Jonnie Candito did in his latest video about whether or not you should pause reps on the bench press. Enjoy the video!


– The intro is f#cking crazy!

– Connor Lutz from Canada is an IPF world record holder in the bench press (in the 83kg/183lbs weight class of the RAW junior division) with a 190kg/419lbs bench press.

– Connor thinks you should pause most of your bench press work and also utilize long (3 second) pauses to force your body to become stable in the bottom position.

– Pausing your bench press at the bottom can help prevent form breakdown (and a higher risk of injury) in the bottom portion of the bench press under heavy loads.

– Touch n go bench press work might still have a place in your training as he briefly explains in the video.

I hope that helps you decide whether or not you should be pausing repetitions on the bench press! I will definitely continue to pause most of my benching.

Candito’s Opinion: Should You Squat with Oly Shoes?

Have you ever asked yourself if you should be using Olympic weight lifting shoes to squat? Below is powerlifter Jonnie Candito’s opinion. (It’s decidedly different from previous recommendations he’s given in the past, as he states in the video.


I already wrote an article about weight lifting shoes, if you’re interested.

Supplement Recommendations from Fitness YouTubers

Today, I’m going to share some supplement recommendation videos with you from a few popular fitness / powerlifting / bodybuilding YouTubers. At the end of the article, I’ll tell you which supplements I take.

Note: Always do your own research, before you pound a bunch of supplements into your body. Examine.com is a pretty good web site to begin your research for most supplements.


Chelsea LiftsHer channel

Ladies first. I think Chelsea is training for a powerlifting meet right now and there is some lifting included in the following video, but she starts it off by showing us her favorite supplements she currently takes. Wouldliftwith/10

Chelsea’s Supplement Stash: Citadel Fish Oil | Vitamin D (5,000 IU) | Optimum Nutrition Creatine | Primaforce Yohimbe HCI | Citadel Tier 1 Pre-Workout | GNC Pro Performance Beta-Alanine | Cellucor BCAA (Watermelon Flavor) | Spring Valley Iron | One A Day Women’s Active Metabolism Multivitamin (She recommends buying a better quality multivitamin, if you take one regularly.)


Elliott Hulse (strengthcamp) – His channel

While Elliott very rarely actually recommends supplements, he has mentioned what he uses in a few videos. I’m not going to embed his old recommendations video, in which he suggests you take ON whey, BSN creatine, Vitamin C and glutamine. It’s fairly outdated considering his recent recommendations of not taking any protein powder shakes. You can also tell how he feels about most supplements in his videos Honest Supplement Review #1 and #2 (graphic).

Below is a video where he discusses what he actually takes.

Supplement Stash: PaleoMeal from Designs for Health – Some flavors available: Chocolate | Natural Vanilla | Natural Berry | Strawberry … Elliott has also mentioned using a greens drink in past videos, but I’m too lazy to dig them up right now. I’m pretty sure he uses Living Fuel.


Jonnie Candito (CanditoTrainingHQ) – His channel

I haven’t seen Jonnie talk about supplements too much on his channel. Probably because he’s busy lifting heavy-ass weight.

He reviewed Jack3d Micro and he didn’t like the taste, but said it provided energy well. Below are his thoughts on whey protein.

Jonnie’s Supplement Stash: Jack3d Micro | Body Fortress Whey Protein | Creatine (Reference)


Chris Barnard (overtimeathletes) – His channel

Chris rarely does videos about supplements, just like his buddy Elliott Hulse. Below are a couple he did make. The first one is about creatine and the second one is about bulking in general.

Chris’ Supplement Stash: Creatine | Whey Protein Powder


Brandon CampbellHis channel

He did a top 3 video about supplements.

Brandon’s Supplement Stash: Creatine Monohydrate | Whey Protein | Caffeine


What I Take

This is just to wrap this article up. It’s a list of supplements I currently take.

My Supplement Stash: Creatine | Whey Protein (I only take it occasionally to top off protein requirements.) | Caffeine (I usually opt for coffee instead, but I do have some pure caffeine as well.) | Beta-Alanine (Only for certain training periods.) | Vitamin D (Only in the winter.) | Fish Oil | Magnesium

Jonnie Candito 606lbs Deadlift @ 180lbs

Below is a video of powerlifter Jonnie Candito (check out his YouTube channel here) deadlifting 275kg/606lbs at a body weight of 82kg/180lbs in competition. That’s almost 3.4 x body weight, which is massive to say the least, and he made it look easy. Did I mention he’s only 21 years old?

Choosing a Workout Program

The video below from Elliott Hulse at strengthcamp is an opinion I share about choosing a workout routine.


Blindly select a workout program that works for numerous people. (I listed some below.)

Follow it for a year.

Learn to make adjustments to the program over time that benefit you.

Enjoy continued progress without wasting your time looking for the magic program or some miraculous new discovery when it comes to lifting weights.

Hold yourself accountable.


Example: I have consistently followed 5/3/1 for over two years now and have steady progress in all my main lifts. I have made tweaks to the program to accommodate my goals and work hard in the gym. The changes I make are made gradually over time. I keep the things that I feel improve me and get rid of what doesn’t seem to be helping. What doesn’t change is the general approach to training. I still read a lot about training from various authors/lifters, but I don’t let it affect me to the point where I go program hopping every month or two. I utilize the information to make minor positive changes to my training when I see fit. I still utilize the fundamentals of 5/3/1 (with principles of Jim Wendler’s new book Beyond 5/3/1).


Some programs that I believe are very solid in their approach are listed below. You could literally blindly choose from one of these, if you wanted. Or you can spend the time to read through them all and then choose one. Whichever method you choose, pick one program and run it for at least one year like Elliott Hulse mentions in his video.

Jim Wendler’s 5/3/1 – If you choose this one, I strongly advise also reading Beyond 5/3/1.

Jonnie Candito’s Training Program – You can download this one for free, but I would suggest leaving him a donation if you have the cash to spare. It’s a solid program that he’s making available to everyone.

The Cube Method by Brandon Lilly

The Juggernaut Method by Chad Wesley Smith

Westside for Skinny Bastards by Joe DeFranco – Free PDF. This one is great for athletes.


Work hard and you will be successful with any of these. Instead of wasting time trying to find the ‘best’ way to train, just work your ass off with the principles of a proven program. That’s just my opinion though.

Video of the Week & Reverse Grip Bench Article

Video of the Week

This one’s from Jonnie Candito (US national level powerlifter) about hips shooting up in the deadlift. It’s quality information and he’s also trolling CT Fletcher a little bit, because the footage he uses for the bad example is taken from a CT Fletcher training video.


Reverse Grip Bench Article

This one is a pretty good read about the reverse grip bench press. A movement I’ve considered doing myself and will try in the future for sure.

Master the Reverse-Grip Bench by John Phung


Does Cardio Kill Your Gainz?!

Below is a video of Jonnie Candito (US powerlifter at the national level) discussing his opinion on cardio. Cliffs: Do light cardio 3-4 times per week to keep your heart healthy. Add in some sprints for explosiveness.

I agree with Jonnie on this subject. I prefer hill sprints over sprints on a flat surface, but that’s just a small variation of the same type of philosophy. Most of my daily cardio is simply walking my dog for 30-60 minutes or riding my bike for the same amount of time. It doesn’t take much effort at all and won’t kill any of your strength or muscle gains, provided you’re eating enough to compensate for the calorie expenditure from whatever cardio you choose to do.

As he mentions in the video, doing heavy cardio training with a cardio-based goal (i.e. long distance running competitively) will probably affect your strength and muscle size gains (and possibly make you lose some) at some point. A bit of light cardio done 3-4 times weekly mixed with some explosive and/or agility work once or twice a week will most likely only enhance your progress with lifting.

The same goes for doing things like sled drags, prowler pushes, tire flips, strongman workouts, etc. Doing these things will usually positively impact your training as a whole. You just have to find a balance for yourself between lifting, explosive workouts, and light cardio.