Weightrainer.net published these two peaking programs: one designed especially for the bench press (#1) and another program (#2) for squat, bench, or deadlift.
The two programs are pretty similar, but here are some key differences: [Read more…]
Squat programs generally focus on increasing the one rep max for an athlete's squat. Other routines may increase the squat work capacity of the athlete.
Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for off-season training. Squat programs are often combined with routines that train other lifts like the bench press or deadlift to build the overall strength of an athlete.
Dan Alexander’s 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.
Developed by Fred Hatfield (aka Dr. Squat), this 9 week peaking program is based on two workouts per week: one heavy, one light. The 1RM increase is 10%, making it an ambitious peaking program, although it does allow for a deload period half way through the program for recovery. [Read more…]
Ed Coan, arguably the GOAT of powerlifting, has a few popular programs floating around, including the Coan Phillipi Deadlift Routine. Here are two popular powerlifting programs in 12 and 14 week versions. Rep schemes for each program are included below the spreadsheets.
Here are the set, 1RM %, and rep schemes of the two programs if you’d like to compare:
Used by Gene Bell Jr. to prepare for a powerlifting meet, this program consists of one weekly squat workout over the course of 12 weeks to increase the 1 rep max by over 6%.