On 27 April, I'll be entering my first powerlifting competition. As of last week, I've started a 6-wk peaking program that I'd like to share. Here's a link to further details , and here's a basic rundown of the program:
Week 1: 3x5x80%, 3 back-off sets
Week 2: 3x4x85%, 2 back-off sets
Week 3: 2x3x90%, 2 back-off sets
Week 4: 1x2x95%, 1 back-off set
Week 5: 1x2x85%
Week 6: COMPETE, with the expectation of beating your max from the start of the program by about 5%
My coach recommends this for squats and bench press (although in week 5, instead of doing 1x2x85%, we'd be practicing our openers for bench press), but not for deadlifts. Using a simpler deadlift routine, I'm hoping to hit a triple at my old 1RM of 160kg a week or two out from competition...we'll see how that goes for me. I got 5x2x150kg yesterday; we'll see...
Week 1: 3x5x80%, 3 back-off sets
Week 2: 3x4x85%, 2 back-off sets
Week 3: 2x3x90%, 2 back-off sets
Week 4: 1x2x95%, 1 back-off set
Week 5: 1x2x85%
Week 6: COMPETE, with the expectation of beating your max from the start of the program by about 5%
My coach recommends this for squats and bench press (although in week 5, instead of doing 1x2x85%, we'd be practicing our openers for bench press), but not for deadlifts. Using a simpler deadlift routine, I'm hoping to hit a triple at my old 1RM of 160kg a week or two out from competition...we'll see how that goes for me. I got 5x2x150kg yesterday; we'll see...