The differences between the 9 week and 12 week peaking cycles can be seen below: [Read more…]
Powerlifting Squat Program Spreadsheets
Arguably the mother of all lifts, these powerlifting squat program spreadsheets will have your legs growing and add weight onto the bar in no time.
Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for off-season training.
Popular Squat Programs:
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.
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.
Here are the set, 1RM %, and rep schemes of the two programs if you’d like to compare: [Read more…]
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%.
- Squat 1x weekly
- 12 weeks in length
- Most work is done in 60-80% range, with final 4 weeks starting at 92.5% and working up
This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to increase your 1 rep max by 5%.
- March 27, 2019 – Cleaned up formulas in PPL + BBB Spreadsheet
- February 10, 2019 – Added PPL + BBB Spreadsheet
- January 10, 2019 – Added Advanced NSuns Program Spreadsheet
n_Suns (aka 2_Suns) assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to dead lift and squat specific workloads to help everyone get stronger.
If you haven’t already, check out Jim Wendler’s classic strength books:
Now let’s get into the program spreadsheets! [Read more…]