Powerlifting

Advanced Peaking Block

5-day advanced block designed to peak strength for a competition, managing fatigue with RPE.

4 weeks

5 workouts/week

Day 1: Squat Opener

Warm-up

Competition warm-up routine

10-15 sets

min reps

Ramp up to first attempt weight

5-6 sets

ramping reps

Main Lifts

Squat Opener

1 sets

1 @ RPE 8 reps

Squat Back-off

2 sets

3 @ RPE 6 reps

Accessories

Light Pause Squats

2 sets

2 @ RPE 6 reps

Core work (e.g. Ab Wheel)

3 sets

10 reps

Day 2: Bench Opener

Warm-up

Competition warm-up routine

10-15 sets

min reps

Ramp up to first attempt weight

5-6 sets

ramping reps

Main Lifts

Bench Opener

1 sets

1 @ RPE 8 reps

Bench Back-off

3 sets

3 @ RPE 6 reps

Accessories

Light Incline Dumbbell Press

2 sets

8 reps

Band Tricep Pushdowns

3 sets

15-20 (light) reps

Day 3: Deadlift Opener

Warm-up

Competition warm-up routine

10-15 sets

min reps

Ramp up to first attempt weight

4-5 sets

ramping reps

Main Lifts

Deadlift Opener

1 sets

1 @ RPE 8 reps

Accessories

Light Barbell Rows

2 sets

8 reps

Day 4: Total Rest

Rest Day

Day 5: Light Technique & Recovery

Warm-up

Light foam rolling and stretching

10 sets

min reps

Main Lifts

Squat (Bar only)

3 sets

5 @ RPE 5 reps

Bench Press (Bar only)

3 sets

5 @ RPE 5 reps

Deadlift (light)

3 sets

3 @ RPE 5 reps

Accessories

Face Pulls

3 sets

20 reps