THE POWER OF PEAKING: A REAL WORLD CASE REPORT
By Shane Robert
Proper peaking is one of the most powerful levers a strength athlete can pull to express their strength. I have written about peaking in the past, giving the basic premise behind it, and gave an example program that can be used. As with all things training, there are so very many ways to skin a cat. The program I shared was but one way to organize a peaking block; it isn’t the only one I use.
I'd like to share a real-life example of peaking in action. The program I am going to share is a 9-week program that I used with a real-life client to participate in their first powerlifting meet. The lifter in question had been training consistently for months leading up to this program, doing fairly high volumes with more emphasis on variations of the competitive movements than the competitive movements themselves. As an aside, this is a great strategy for long-term development, rather than always or only doing the main movements throughout the year.
The program combines concepts of double progression, adding reps with a given load, using 85% one day per week, while doing static sets/reps with 80% another day per week.
The first day progresses from 5x3 to 5x6 with 85% before a stepwise increase in intensity of 5% per week, while cutting volume. This is doable work, but make no mistake that this is very challenging training.
The second day is purely a “practice day” and doesn’t change through the block. The weight should start to move more easily and more explosively with each passing week. This day represents a bit of a rest, but don’t get lazy. Move the bar powerfully and with intent.
Assistance work will follow a pendulum wave, increasing each week for the first 4 weeks before decreasing for the last 4.
This is a 4-day-per-week program, and the main work breaks down thusly:
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WEEK
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DAY 1
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DAY 2
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DAY 3
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DAY 4
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WEEK 1
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Comp Squat - 85% 5x3
Comp Bench - 80% 5x2
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Comp Deadlift - 80% 5x2
Buffalo Bar Bench - 60% 5x5
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Comp Squat - 80% 5x2
Comp Bench - 85% 5x3
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Comp Deadlift - 85% 5x3
Wide Grip Bench - 70% 4x4
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WEEK 2
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Comp Squat - 85% 5x4
Comp Bench - 80% 5x2
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Comp Deadlift - 80% 5x2
Buffalo Bar Bench - 62% 5x5
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Comp Squat - 80% 5x2
Comp Bench - 85% 5x4
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Comp Deadlift - 85% 5x4
Wide Grip Bench - 72% 4x4
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WEEK 3
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Comp Squat - 85% 5x5
Comp Bench - 80% 5x2
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Comp Deadlift - 80% 5x2
Buffalo Bar Bench - 65% 5x5
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Comp Squat - 80% 5x2
Comp Bench - 85% 5x5
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Comp Deadlift - 85% 5x5
Wide Grip Bench - 75% 4x4
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WEEK 4
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Comp Squat - 85% 5x6
Comp Bench - 80% 5x2
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Comp Deadlift - 80% 5x2
Buffalo Bar Bench - 67% 5x5
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Comp Squat - 80% 5x2
Comp Bench - 85% 5x6
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Comp Deadlift - 85% 5x6
Wide Grip Bench - 77% 4x4
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WEEK 5
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Comp Squat - 90% 4x3
Comp Bench - 80% 5x2
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Comp Deadlift - 80% 5x2
Buffalo Bar Bench - 70% 5x5
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Comp Squat - 80% 5x2
Comp Bench - 90% 4x3
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Comp Deadlift - 90% 4x3
Wide Grip Bench - 80% 4x4
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WEEK 6
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Comp Squat - 95% 3x3
Comp Bench - 80% 5x2
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Comp Deadlift - 80% 5x2
Buffalo Bar Bench - 72% 5x5
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Comp Squat - 80% 5x2
Comp Bench - 95% 3x3
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Comp Deadlift - 95% 3x3
Wide Grip Bench - 82% 4x4
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WEEK 7
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Comp Squat - 100% 3x2
Comp Bench - 80% 5x2
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Comp Deadlift - 80% 5x2
Buffalo Bar Bench - 75% 4x5
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Comp Squat - 80% 5x2
Comp Bench - 100% 3x2
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Comp Deadlift - 100% 3x2
Wide Grip Bench - 85% 3x4
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WEEK 8
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Comp Squat - 102-105% 2x2
Comp Bench - 80% 5x2
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Comp Deadlift - 80% 5x2
Buffalo Bar Bench - 77% 2x5
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Comp Squat - 80% 5x2
Comp Bench - 102-105% 2x2
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Comp Deadlift - 102-105% 2x2
Wide Grip Bench - 87% 2x4
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WEEK 9
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Comp Squat - opener 2x1
Comp Bench - opener 3x1
Deadlift - opener 1x1
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Comp Squat - 65% 5x2
Comp Bench - 70% 3x3
Deadlift - 60% 6x1
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Roll, stretch, mobility, light lifting etc. Stay loose and leave the gym feeling better than when you walked in
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MEET OR TESTING DAY
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For the assistance work, you’ll have to decide what kind of assistance work your personal weaknesses require and pick exercises accordingly. I will share the work that I programmed specifically in this case report, but don’t feel the need to follow it blindly.
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WEEK
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DAY 1
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DAY 2
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DAY 3
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DAY 4
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WEEK 1
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Close Grip Bench 2x4-6 @8
Lying Triceps Ext. 2x6-8 @8
Reverse Fly 2x6-8 @8
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Stiff Leg Deficit Deadlift 2x4-6 @8
Lying Leg Curl 2x6-8 @8
Single Leg Hip Thrust 2x6-8 @8
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Goblet Squat 2x4-6 @8
Leg Ext. 2x6-8 @8
Bulgarian Split Squat 2x6-8 @8
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45 Degree back Ext. 2x4-6 @8
Seated Leg Curls 2x6-8 @8
DB Rows 2x6-8 @8
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WEEK 2
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Close Grip Bench 3x4-6 @8
Lying Triceps Ext. 3x6-8 @8
Reverse Fly 3x6-8 @8
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Stiff Leg Deficit Deadlift 3x4-6 @8
Lying Leg Curl 3x6-8 @8
Single Leg Hip Thrust 3x6-8 @8
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Goblet Squat 3x4-6 @8
Leg Ext. 3x6-8 @8
Bulgarian Split Squat 3x6-8 @8
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45 Degree back Ext. 3x4-6 @8
Seated Leg Curls 3x6-8 @8
DB Rows 3x6-8 @8
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WEEK 3
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Close Grip Bench 4x4-6 @8
Lying Triceps Ext. 4x6-8 @8
Reverse Fly 4x6-8 @8
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Stiff Leg Deficit Deadlift 4x4-6 @8
Lying Leg Curl 4x6-8 @8
Single Leg Hip Thrust 4x6-8 @8
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Goblet Squat 4x4-6 @8
Leg Ext. 4x6-8 @8
Bulgarian Split Squat 4x6-8 @8
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45 Degree back Ext. 4x4-6 @8
Seated Leg Curls 4x6-8 @8
DB Rows 4x6-8 @8
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WEEK 4
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Close Grip Bench 5x4-6 @8
Lying Triceps Ext. 5x6-8 @8
Reverse Fly 5x6-8 @8
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Stiff Leg Deficit Deadlift 5x4-6 @8
Lying Leg Curl 5x6-8 @8
Single Leg Hip Thrust 5x6-8 @8
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Goblet Squat 5x4-6 @8
Leg Ext. 5x6-8 @8
Bulgarian Split Squat 5x6-8 @8
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45 Degree back Ext. 5x4-6 @8
Seated Leg Curls 5x6-8 @8
DB Rows 5x6-8 @8
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WEEK 5
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Close Grip Bench 3x3-5 @9
Lying Triceps Ext. 3x4-6 @9
Reverse Fly 3x4-6 @9
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Stiff Leg Deficit Deadlift 3x3-5 @9
Lying Leg Curl 3x4-6 @9
Single Leg Hip Thrust 3x4-6 @9
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Goblet Squat 3x3-5 @9
Leg Ext.3x4-6 @9
Bulgarian Split Squat 3x4-6 @9
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45 Degree back Ext. 3x3-5 @9
Seated Leg Curls 3x4-6 @9
DB Rows 3x4-6 @9
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WEEK 6
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Close Grip Bench 2x3-5 @9
Lying Triceps Ext. 2x4-6 @9
Reverse Fly 2x4-6 @9
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Stiff Leg Deficit Deadlift 2x3-5 @9
Lying Leg Curl 2x4-6 @9
Single Leg Hip Thrust 2x4-6 @9
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Goblet Squat 2x3-5 @9
Leg Ext.2x4-6 @9
Bulgarian Split Squat 2x4-6 @9
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45 Degree back Ext. 2x3-5 @9
Seated Leg Curls 2x4-6 @9
DB Rows 2x4-6 @9
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WEEK 7
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Close Grip Bench 2x3-5 @10
Lying Triceps Ext. 1x4-6 @10
Reverse Fly 1x4-6 @10
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Stiff Leg Deficit Deadlift 2x3-5 @10
Lying Leg Curl 1x4-6 @10
Single Leg Hip Thrust 1x4-6 @10
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Goblet Squat 2x3-5 @10
Leg Ext.1x4-6 @10
Bulgarian Split Squat 1x4-6 @10
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45 Degree back Ext. 2x3-5 @10
Seated Leg Curls 1x4-6 @10
DB Rows 2x4-6 @10
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WEEK 8
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Close Grip Bench 1x3-5 @10
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Stiff Leg Deficit Deadlift 1x3-5 @10
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Goblet Squat 1x3-5 @10
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45 Degree back Ext. 1x3-5 @10
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WEEK 9
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Roll, stretch, mobility, sleds etc. stay loose and leave the gym feeling better than when you walked in
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Roll, stretch, mobility, sleds etc. stay loose and leave the gym feeling better than when you walked in
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Roll, stretch, mobility, sleds etc. stay loose and leave the gym feeling better than when you walked in
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MEET DAY
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My lifter, Angie, started the block with the following maxes (in pounds):
Squat - 225
Bench - 120
Deadlift - 282
After running this program for 9 weeks (8 weeks with a taper week), she competed at her first powerlifting meet and went 9 for , making the following attempts (in pounds):
Squat - 220, 236.5, 242
Bench - 115x5,126.5,132
Deadlift - 269.5, 286, 319
Since this was her first meet, we played the third attempts conservatively, but based on the bar speed and ease of the third attempts, she was likely good for another 10 pounds on squats, and 5 pounds on bench. All in all, a great first meet and solid PRs across all three lifts.
Once again, this isn’t the only way to peak. It is, however, a very effective option that I have used quite a few times with clients to make significant gains. At the very least, try to learn from the spirit of the program and take the parts that work for you and put your own spin on them.
