Peaking Template

PEAKING TEMPLATE
Welcome
Inside you'll find three (!!) different peaking templates designed to optimize your performance
other testing scenario.
Each template is three weeks long with the final week being the week of the meet. If using the
them three weeks out.
Each template is aimed at a different demographic, i.e. novice, advanced- slow peak, advanced
Watch
starting the template whose demographic Introductory
is most similar to you for your first go around. Howe
Videosignificantly better or worse to them.
peaking strategies in the future to see if you respond
If using these templates for a Strengthlifting meet, i.e. a meet that uses the press instead of th
benching variations with the press.
Version 1.0
Released 10/23/2018
PEAKING TEMPLATE
emplates designed to optimize your performance at an upcoming powerlifting meet or
inal week being the week of the meet. If using these to peak for a meet, start using
aphic, i.e. novice, advanced- slow peak, advanced- fast peak. We would recommend
most similar to you for your first go around. However, you may experiment with the other
respond significantly better or worse to them.
meet, i.e. a meet that uses the press instead of the bench press, simply replace all
Version 1.0
Released 10/23/2018
HELP & INFORMATION
Find information to answer questions on various topics here. Select a help topic from the menu
[Click to Select Help Topic]

HELP & INFORMATION
s on various topics here. Select a help topic from the menu below:
p Topic]
Here, you will find links to various resources withing topics of interes
RESOURCE
TYPE
DEMONSTR
VIDEO
VIDEO
DEMONSTRA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORI
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIA
VIDEO
VIDEO
TUTORIA
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIA
VIDEO
nks to various resources withing topics of interest to assist you.
DESCRIPTION / LINK
DEMONSTRATIONS: OLY
Power Clean
Power Snatch
DEMONSTRATIONS: PRESS
Press
Push Press
Press 2.0
Bench Press (Comp)
2ct paused bench
3ct paused bench
Touch n Go Bench
Close Grip bench
Floor Press
Close Grip Floor Press
Pin Bench
DEMONSTRATIONS: PULL
Deadlift
Pendlay Row
Rack pull, mid shin
RDL
SLDL
2" deficit DL
2ct paused deadlift
Lever Row
DEMONSTRATIONS: SQUAT
Squat
2ct Paused Squat

303 Tempo Squat
530 Tempo Squat
Pin Squat
Front Squat
TUTORIALS: OLY
How to Power Clean
Putting the Power Clean Together
Fixing an Arm Pull
How to Power Snatch
How to Jerk
TUTORIALS: PRESS
How to Press
How to Bench Press
TUTORIALS: PULL
How to Deadlift
How to Deadlift (Thrall)
How to RDL
How to SLDL
TUTORIALS: SQUAT
How to Squat
ou.
CALCULATORS
ESTIMATED ONE-REP MAX CALCULATOR
This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and nu
HOW TO USE
In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the
calculate your estimated one-rep max. Enter your number beneath the corresponding REPS column header con
which you wish to calculate your one-rep max.
Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in
Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the high
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
KNOWN 10 RPE 100 lbs

KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 100 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
CALCULATORS Help
ferent RPE (Rated Perceived Exertion) and number of reps.
le number on the row corresponding with the RPE for which you wish to
h the corresponding REPS column header containing the number of reps for
8 reps at 9 RPE, you would enter a number in the highlighted box.
ne-rep max will be calculated using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0 lbs 0 lbs 0 lbs
Who is this for?
The novice peaking template is designed for l
3 times per week using mostly sets of 5 repet
Frequently Asked Questions:

•What is Rate of Perceived Exertion (RPE): Se
•How do I figure out my 1 rep max (1RM): See
•How do I do this exercise? : See resources ta
*Should I wear a belt on all exercises? - We re

your belt on all exercises prior to this templat
• How long should I rest? Rest 4-5 minutes be
• If you don't have the ability to do pin work, y
• It is okay to use straps on the supplemental
* What is GPP? GPP stands for general physic

Week 1 Day
Exercise One Squat with bel
Competition Ben
Exercise Two (bench press with
pause)
Exercise Three Pin Bench (Chest l
Notes
Day
k2
Week 2
Competition Ben
pause)
Notes
Day
Week 3
Competition Ben
pause)
We
Exercise Three Deadlift w/ bel
Work up to your op
Notes off sets as l
Ideally this is
ABOUT THE NOVICE TE
esigned for lifters who’ve had little to no experience perfo

s of 5 repetitions for sets across (at the same weight).
ns:
on (RPE): See help tab
(1RM): See help tab
esources tab
ses? - We recommend you do all exercises without a belt

this template however, it is okay to continue to use the be
minutes between all working sets. Otherwise, 2-3 minute
pin work, you can do paused work instead. Pause for 3 s
pplemental deadlifts (deficit deadlifts).
neral physical preparedness. See help tab for more.

Day 1
•1 rep @ RPE 8, 91-93%)
uat with belt • -8% from single for 3 reps x 3 sets
petition Bench
•1 rep @ RPE 8, 91-93%)
h press with 1s • -8% from single for 3 reps x 4 sets
pause)
•5 Reps @ RPE 7
•5 reps @ RPE 8
nch (Chest level) •5 reps @ RPE 9
* -5% from 5 reps @ RPE 9 x 1 set of
5
Day 1
•1 rep @ RPE 8, 91-93%)
uat with belt • -8% from single for 3 reps x 3 sets
petition Bench
•1 rep @ RPE 8, 91-93%)
h press with 1s • -8% from single for 3 reps x 4 sets
pause)
•5 Reps @ RPE 7
•5 reps @ RPE 8
* -5% from 5 reps @ RPE 9 x 1 set of
5
Day 1
•1 rep @ opener (RPE 8, 91-93%)
uat with belt
• -8% from single for 3 reps
petition Bench *1 rep @ opener (RPE 8, 91-93%)

h press with 1s • -8% from single for 3 reps x 2
pause) sets across
adlift w/ belt *1 rep @ opener (RPE 8, 91-93%)
up to your openers for all lifts. There are back

off sets as listed (none for the deadlift).
deally this is 4-5 days out from your meet.
ICE TEMPLATE
rience performing singles at intensities over 90%. They a

e weight).
thout a belt unless the exericise says "with belt." If you h

o use the belt on all exercises.
e, 2-3 minutes between sets is fine.
Pause for 3 seconds on bench instead of pin bench.
more.
Day 2
Exercise One Deadlift with belt
Exercise Two Touch and Go Bench
Exercise Three Press
Notes
Day 2
Exercise Two Touch and Go Bench
Exercise Three Press
Notes
Day 2
Exercise One Squat w/ belt
Competition Bench
Exercise Two (bench press with 1s
pause)
Exercise Three None
Work up to your openers for all l

Notes back off sets. Ideally this is 2-3 d
meet.
ver 90%. They also typically train
h belt." If you have been using
n bench.
y2
•1 rep @ RPE 8, 91-93%)
• -8% from single for 3 reps x 3
sets
•1 rep @ RPE 8, 91-93%)

• 3 reps @ RPE 9
• -5% from 3 @ 9 x 2 sets of 3
•6 Reps @ RPE 7
•6 reps @ RPE 8
•Repeat 6 @ 8 x 2 more sets of 6
y2
•1 rep @ RPE 8, 91-93%)
• -8% from single for 3 reps x 3
sets
•1 rep @ RPE 8, 91-93%)

• 3 reps @ RPE 9
• -5% from 3 @ 9 x 2 sets of 3
•6 Reps @ RPE 7
•6 reps @ RPE 8
•Repeat 6 @ 8 x 2 more sets of 6
y2
*1 rep @ opener (RPE 8, 91-93%)
*1 rep @ opener (RPE 8, 91-93%)

None
openers for all lifts. There are no

ally this is 2-3 days out from your
meet.
Day 3
Exercise One 2 count paused squat
2ct paused bench

Exercise Two
press
Exercise Three 2" deficit deadlift
Notes
Day 3
Exercise One 2 count paused squat
2ct paused bench

Exercise Two
press
Exercise Three 2" deficit deadlift
Notes
Day 3
Competition Bench
pause)
Exercise Three Deadlift w/ belt
Notes This is meet or test day! G

y3
•1 rep @ RPE 8, 91-93%)
• 3 reps @ RPE 9
• -5% from 3 @ 9 x 2 sets of 3
•1 rep @ RPE 8, 91-93%)

• 3 reps @ RPE 9 Upper Back Wo
• -5% from 3 @ 9 x 2 sets of 3
•5 Reps @ RPE 7
•5 reps @ RPE 8
• Repeat 5 reps @ 8 for 1 set of 5
y3
•1 rep @ RPE 8, 91-93%)
• 3 reps @ RPE 9
• -5% from 3 @ 9 x 1 set of 3
•1 rep @ RPE 8, 91-93%)

• 3 reps @ RPE 9 Upper Back Wo
• -5% from 3 @ 9 x 1 set of 3
•5 Reps @ RPE 7
•5 reps @ RPE 8
• No back off sets
y3
•1 rep @ 8 (91-93%)
•1 rep @ 9 (95-97%)
• 1 rep @ 10 (100-102%)
•1 rep @ 8 (91-93%)
•1 rep @ 9 (95-97%) Upper Back Wo
• 1 rep @ 10 (100-102%)
•1 rep @ 8 (91-93%)
•1 rep @ 9 (95-97%)
• 1 rep @ 10 (100-102%)
et or test day! Good luck :)

GPP
25 minutes steady state cardio 1
RPE 6
Conditioning:
Breathing rate should be slightly
can still speak in full sente
Upper Back Work: 5 minute upper back work A
Trunk Work: 5 minute ab work AMR
Arm Work: None
GPP
Conditioning: 25 min steady state @ RPE 6
Upper Back Work: 5 minute upper back work A
Trunk Work: None
Arm Work: None
GPP
Conditioning: None
Upper Back Work: None

Trunk Work: None
Arm Work: None

P
y state cardio 1x per week @
RPE 6
ould be slightly elevated, but
eak in full sentences.
per back work AMRAP
e ab work AMRAP
None
dy state @ RPE 6 1x/wk
per back work AMRAP
None
None
None
None
None
None
ABOUT TH
Who is this for?
This iteration of the advanced peaking templa
who rarely, if ever, set PR’s during deload or lo
to when they’re fresher. Finally, this template
before heavy sets, loud music, etc.


been using your belt on all exercises prior to t

Week 1 Day
Competition Ben
pause)
Notes
Day
k2
Week 2
Competition Ben
pause)
Notes
Day
Week 3
Competition Ben
pause)
We
Work up to your o
Notes
Ideally this is 4-
OUT THE ADVANCED (SLOW PEA
king template is for lifters who take a little longer to rea

deload or low stress weeks. They also tend to perform re
is template is aimed at folks who really seem to thrive of
.
ns:
(1RM): See help tab
esources tab

es prior to this template however, it is okay to continue t

Day 1
•1 rep @ RPE 8, 91-93%)
uat with belt • 4 reps @ RPE 9 (86%)
• 80% e1RM x 4 reps x 2 sets
petition Bench •1 rep @ RPE 8, 91-93%)

h press with 1s • 3 reps @ 9 (89%)
pause) •85% e1RM x 3 reps x 3 sets
•4 Reps @ RPE 7
•4 reps @ RPE 8
* -5% from 4 reps @ RPE 9 x 1
set of 4
Day 1
•1 rep @ RPE 8, 91-93%)
uat with belt • 3 reps @ RPE 9 (89%)
petition Bench •1 rep @ RPE 8, 91-93%)

pause) •85% e1RM x 3 reps x 3 sets
•4 Reps @ RPE 7
•4 reps @ RPE 8
set of 4
Day 1
•1 rep @ opener (RPE 8,
uat with belt
91-93%)
petition Bench
*1 rep @ opener (RPE 8,
h press with 1s
91-93%)
pause)
*1 rep @ last warm up
adlift w/ belt
(RPE 7, 84-86%)
up to your openers for all lifts except for

deadlift.
lly this is 4-5 days out from your meet.
SLOW PEAK) TEMPLATE
ittle longer to realize previously developed strength. The

tend to perform relatively worse under higher fatigue loa
seem to thrive off intensity in their workouts- think lots
es without a belt unless the exericise says "with belt." If

okay to continue to use the belt on all exercises.
erwise, 2-3 minutes between sets is fine.
ead. Pause for 3 seconds on bench instead of pin bench.
ab for more.
Day 2
Exercise Two Close Grip Bench
Exercise Three Squat, no belt
Notes
Day 2
Notes
Day 2
Competition Bench
pause)
Exercise Three None
Work up to your last warm up for a

Notes are no back off sets. Ideally this is
from your meet.
E
d strength. These are folks

gher fatigue loads compared
outs- think lots of psych-up
s "with belt." If you have

rcises.
d of pin bench.
2
•1 rep @ RPE 8, 91-93%)
• 4 reps @ RPE 9 (86%) Exercise One
•1 rep @ RPE 8, 91-93%)

• 3 reps @ RPE 9 Exercise Two
• -5% from 3 @ 9 x 2 sets of 3
•6 Reps @ RPE 7
•6 reps @ RPE 8
•Repeat 6 @ 8 x 2 more sets
Exercise Three
of 6
Notes
2
•1 rep @ RPE 8, 91-93%)
•1 rep @ RPE 8, 91-93%)

• -5% from 3 @ 9 x 2 sets of 3
•6 Reps @ RPE 7
•6 reps @ RPE 8
Exercise Three
of 6
Notes
2
Exercise One
(RPE 7, 84-86%)

Exercise Two
(RPE 7, 84-86%)
None Exercise Three
st warm up for all lifts. There

s. Ideally this is 2-3 days out Notes
m your meet.
Day 3
•1 rep @ RPE 8, 91-93%)
2 count paused squat • 3 reps @ RPE 9
• -5% from 3 @ 9 x 2 sets of 3
•1 rep @ RPE 8, 91-93%)

2ct paused bench
• 3 reps @ RPE 9
press • -5% from 3 @ 9 x 2 sets of 3
•6 Reps @ RPE 7
•6 reps @ RPE 8
Press •Repeat 6 @ 8 x 2 more sets
of 6
Day 3
•1 rep @ RPE 8, 91-93%)
• -5% from 3 @ 9 x 1 set of 3
•1 rep @ RPE 8, 91-93%)

2ct paused bench
• 3 reps @ RPE 9
•6 Reps @ RPE 7
•6 reps @ RPE 8
of 6
Day 3
None None
None None
None None
None
Day
@ RPE 8, 91-93%)
3 reps @ RPE 9 Exercise One: 2" deficit deadl
m 3 @ 9 x 2 sets of 3
@ RPE 8, 91-93%)
2ct paused benc
3 reps @ RPE 9 Exercise Two:
m 3 @ 9 x 2 sets of 3 press
Reps @ RPE 7
6 reps @ RPE 8
6 @ 8 x 2 more sets
Exercise Three: RDL
of 6
Notes:
Day
@ RPE 8, 91-93%)
om 3 @ 9 x 1 set of 3
@ RPE 8, 91-93%)
2ct paused benc
Reps @ RPE 7
6 reps @ RPE 8
6 @ 8 x 2 more sets
Exercise Three: RDL
of 6
Notes:
Day
None Exercise One: Squat w/ belt
Competition Ben
None Exercise Two: (bench press with
pause)
None Exercise Three: Deadlift w/ bel
Notes: This is meet o

Day 4
•1 rep @ RPE 8, 91-93%)
eficit deadlift • 3 reps @ RPE 9
• -5% from 3 @ 9 x 2 sets of 3
•1 rep @ RPE 8, 91-93%)

paused bench
• 3 reps @ RPE 9
•6 Reps @ RPE 7
•6 reps @ RPE 8
RDL •Repeat 6 @ 8 x 2 more sets
of 6
Day 4
•1 rep @ RPE 8, 91-93%)
• -5% from 3 @ 9 x 1 set of 3
•1 rep @ RPE 8, 91-93%)

paused bench
• 3 reps @ RPE 9
•6 Reps @ RPE 7
•6 reps @ RPE 8
RDL •Repeat 6 @ 8 x 1 more set of
6
Day 4
•1 rep @ 8 (91-93%)
quat w/ belt •1 rep @ 9 (95-97%)
• 1 rep @ 10 (100-102%)
petition Bench •1 rep @ 8 (91-93%)
h press with 1s •1 rep @ 9 (95-97%)
pause) • 1 rep @ 10 (100-102%)
•1 rep @ 8 (91-93%)
adlift w/ belt •1 rep @ 9 (95-97%)
• 1 rep @ 10 (100-102%)
his is meet or test day! Good luck :)

GPP
25 minutes steady state cardi
RPE 6
Conditioning:
Breathing rate should be sligh
can still speak in full se
3 sets of 12-15 reps @ RPE
Upper Back Work: choice
1x/wk
Trunk Work: 5 min ab work AM

Arm Work: and biceps work of your c
1x/wk
GPP
25 minutes steady state cardi
RPE 6
Conditioning:
Breathing rate should be sligh
can still speak in full se
1x/wk
Trunk Work: 5 min ab work AM

Arm Work: and biceps work of your c
1x/wk
GPP
Conditioning: None

Trunk Work: None
Arm Work: None

P
RPE 6
reps @ RPE 8 row of your
choice
1x/wk
ab work AMRAP
eps @ RPE 8 triceps work

rk of your choice 1x/wk
1x/wk
P
RPE 6
choice
1x/wk
ab work AMRAP

1x/wk
P
None
None
None
None
ABOUT TH
Who is this for?
This iteration of the advanced peaking templa
are able to set PR’s during low stress or deloa
fatigue loads. These lifters tend to be quiet, re


been using your belt on all exercises prior to t

Week 1 Day
Competition Ben
pause)
Notes
Day
k2
Week 2
Competition Ben
pause)
Notes
Day
Week 3
Competition Ben
pause)
We
Work up to your o
Notes back offs as desc
Ideally this is 4-
OUT THE ADVANCED (FAST PEA
king template is for lifters who quickly are able to transl

ess or deload weeks and can, much to the chagrin of the
o be quiet, reserved, and don’t use much hype during train
ns:
(1RM): See help tab
esources tab

es prior to this template however, it is okay to continue t

Day 1
•1 rep @ RPE 8, 91-93%)
uat with belt • 80% e1RM x 4 reps x 4 sets
petition Bench
•1 rep @ RPE 8, 91-93%)
h press with 1s •85% e1RM x 3 reps x 5 sets
pause)
•4 Reps @ RPE 7
•4 reps @ RPE 8
set of 4
Day 1
•1 rep @ RPE 8, 91-93%)
uat with belt •75% e1RM x 5 reps x 1 set
petition Bench
•1 rep @ RPE 8, 91-93%)
h press with 1s •85% e1RM x 3 reps x 5 sets
pause)
•4 Reps @ RPE 7
•4 reps @ RPE 8
set of 4
Day 1
•1 rep @ 8
uat with belt • 3 reps @ 9 (88%)
-5% x 1 set of 3 reps
petition Bench •1 rep @ 8
pause) -5% x 1 set of 3 reps
adlift w/ belt *1 rep @ RPE 8
up to your openers for all lifts. Then do

offs as described (except for deadlift).
lly this is 4-5 days out from your meet.
FAST PEAK) TEMPLATE
are able to translate previously developed strength. They

he chagrin of their training partners, perform very well u
h hype during training.
es without a belt unless the exericise says "with belt." If

okay to continue to use the belt on all exercises.
erwise, 2-3 minutes between sets is fine.
ead. Pause for 3 seconds on bench instead of pin bench.
ab for more.
Day 2
Notes
Day 2
Notes
Day 2
Competition Bench
pause)
Exercise Three None
Work up to your openers for all

Notes deadlift. There are no back off set
is 2-3 days out from your m
d strength. They typically
orm very well under higher
s "with belt." If you have

rcises.
d of pin bench.
2
•1 rep @ RPE 8, 91-93%)
•1 rep @ RPE 8, 91-93%)

• -8% from 3 @ 9 x 3 sets of 3
•6 Reps @ RPE 7
•6 reps @ RPE 8
Exercise Three
of 6
Notes
2
•1 rep @ RPE 8, 91-93%)
•1 rep @ RPE 8, 91-93%)

• -8% from 3 @ 9 x 3 sets of 3
•6 Reps @ RPE 7
•6 reps @ RPE 8
Exercise Three
of 6
Notes
2
•1 rep @ opener (RPE 8,
Exercise One
91-93%)
*1 rep @ opener (RPE 8,

Exercise Two
91-93%)
Exercise Three
(RPE 7, 84-86%)
openers for all lifts except

no back off sets. Ideally this Notes
out from your meet.
Day 3
•1 rep @ RPE 8, 91-93%)
• -5% from 3 @ 9 x 2 sets of 3
•1 rep @ RPE 8, 91-93%)

2ct paused bench
• 3 reps @ RPE 9
•6 Reps @ RPE 7
•6 reps @ RPE 8
of 6
Day 3
•1 rep @ RPE 8, 91-93%)
• -5% from 3 @ 9 x 2 sets of 3
•1 rep @ RPE 8, 91-93%)

2ct paused bench
• 3 reps @ RPE 9
•6 Reps @ RPE 7
•6 reps @ RPE 8
of 6
Day 3
None None
None None
None None
None
Day
@ RPE 8, 91-93%)
m 3 @ 9 x 2 sets of 3
@ RPE 8, 91-93%)
2ct paused benc
Reps @ RPE 7
6 reps @ RPE 8
6 @ 8 x 2 more sets
Exercise Three: RDL
of 6
Notes:
Day
@ RPE 8, 91-93%)
m 3 @ 9 x 2 sets of 3
@ RPE 8, 91-93%)
2ct paused benc
Reps @ RPE 7
6 reps @ RPE 8
6 @ 8 x 2 more sets
Exercise Three: RDL
of 6
Notes:
Day
None Exercise One: Squat w/ belt
Competition Ben
None Exercise Two: (bench press with
pause)
None Exercise Three: Deadlift w/ bel
Notes: This is meet o

Day 4
•1 rep @ RPE 8, 91-93%)
• -5% from 3 @ 9 x 2 sets of 3
•1 rep @ RPE 8, 91-93%)

paused bench
• 3 reps @ RPE 9
•6 Reps @ RPE 7
•6 reps @ RPE 8
of 6
Day 4
•1 rep @ RPE 8, 91-93%)
• -5% from 3 @ 9 x 2 sets of 3
•1 rep @ RPE 8, 91-93%)

paused bench
• 3 reps @ RPE 9
•6 Reps @ RPE 7
•6 reps @ RPE 8
of 6
Day 4
•1 rep @ 8 (91-93%)
quat w/ belt •1 rep @ 9 (95-97%)
• 1 rep @ 10 (100-102%)
petition Bench •1 rep @ 8 (91-93%)
h press with 1s •1 rep @ 9 (95-97%)
pause) • 1 rep @ 10 (100-102%)
•1 rep @ 8 (91-93%)
adlift w/ belt •1 rep @ 9 (95-97%)
• 1 rep @ 10 (100-102%)
his is meet or test day! Good luck :)

GPP
25 minutes steady state car
RPE 6
Conditioning:
Breathing rate should be slig
can still speak in full
3 sets of 12-15 reps @ RP
2x/wk
Trunk Work: 5 min ab work A

Arm Work: and biceps work of your
2 x/wk
GPP
25 minutes steady state car
RPE 6
Conditioning:
Breathing rate should be slig
can still speak in full
3 sets of 12-15 reps @ RP
2 x/wk
Trunk Work: 5 min ab work A

Arm Work: and biceps work of your
2 x/wk
GPP
Conditioning: None

Trunk Work: None
Arm Work: None

RPE 6
choice
2x/wk
ab work AMRAP

rk of your choice 2 x/wk
2 x/wk
RPE 6
choice
2 x/wk
ab work AMRAP

2 x/wk
None
None
None
None

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Peaking Template

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PEAKING TEMPLATE

emplates designed to optimize your performance at an upcoming powerlifting meet or

[Click to Select Help Topic]

Bench Press (Comp)

2ct paused bench

3ct paused bench

Close Grip bench

Close Grip Floor Press

Rack pull, mid shin

2ct paused deadlift

2ct Paused Squat

530 Tempo Squat

How to Power Clean

Putting the Power Clean Together

Fixing an Arm Pull

How to Power Snatch

How to Bench Press

How to Deadlift (Thrall)

ESTIMATED ONE-REP MAX CALCULATOR

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

KNOWN 10 RPE 100 lbs

ferent RPE (Rated Perceived Exertion) and number of reps.

8 reps at 9 RPE, you would enter a number in the highlighted box.

8 REPS 9 REPS 10 REPS

Frequently Asked Questions:

•How do I figure out my 1 rep max (1RM): See

•How do I do this exercise? : See resources ta

*Should I wear a belt on all exercises? - We re

• How long should I rest? Rest 4-5 minutes be

• If you don't have the ability to do pin work, y

• It is okay to use straps on the supplemental

* What is GPP? GPP stands for general physic

Exercise Three Pin Bench (Chest l

Exercise Three Pin Bench (Chest l

Exercise One Squat with bel

esigned for lifters who’ve had little to no experience perfo

(1RM): See help tab

ses? - We recommend you do all exercises without a belt

minutes between all working sets. Otherwise, 2-3 minute

pin work, you can do paused work instead. Pause for 3 s

pplemental deadlifts (deficit deadlifts).

neral physical preparedness. See help tab for more.

petition Bench *1 rep @ opener (RPE 8, 91-93%)

up to your openers for all lifts. There are back

rience performing singles at intensities over 90%. They a

thout a belt unless the exericise says "with belt." If you h

e, 2-3 minutes between sets is fine.

Pause for 3 seconds on bench instead of pin bench.

Exercise Two Touch and Go Bench

Exercise Three Press

Exercise Two Touch and Go Bench

Exercise Three Press

Work up to your openers for all l

h belt." If you have been using

•1 rep @ RPE 8, 91-93%)

•1 rep @ RPE 8, 91-93%)

*1 rep @ opener (RPE 8, 91-93%)

openers for all lifts. There are no

2ct paused bench

Exercise Three 2" deficit deadlift

2ct paused bench

Exercise Three 2" deficit deadlift

Notes This is meet or test day! G