Oct 01, 2019 As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. Both seek to improve your 1 rep max by 5% after the end of the cycle. The differences between the 9 week and 12 week peaking cycles can be seen below. 6 Week Soviet Peaking Program This spreadsheet will draft up a 6 week program consisting of two workouts per week (light and heavy days). It attempts to increase your 1RM by 5% by the end of week 6. This routine was presented to John Abdo by Soviet Weightlifting coach Yuri Verkhoshansky, when Abdo was in the Soviet Union in 1989.
12 Week Powerlifting Peaking Program
Which One Do I Start With?
Each template is aimed at a different demographic, i.e. novice, advanced- slow peak, advanced- fast peak. We would recommend starting the template whose demographic is most similar to you for your first go around.
5 Week Powerlifting Peaking Program
If using these templates for a Strengthlifting meet, i.e. a meet that uses the press instead of the bench press, simply replace all benching variations with the press. Similarly, replace pressing variations with the bench press. The squat and deadlift variations remain the same.