This is a 12 week powerlifting peaking program designed by Fred Hatfield. It allows the athlete to input their current 1RM for the squat, bench press, and deadlift and programs every workout until meet day. It also includes a powerlifting meet attempt calculator.
You can find a pretty detailed program explanation from Fred Hatfield on BodyBuilding.com.
Table of Contents
Fred Hatfield 120% Overloads
I do not know what the 120% overload programming comment means for sure, but it seems to either be a heavy hold (walking the weight out of the squat rack and continuing to stand without squatting, unracking the weight on the bench press while keeping your arms extended, or… maybe doing a heavy rack pull to overload deadlifts?). Paul Leonard talks about lifting 120% of his 1RM with banded assistance and credits Fred Hatfield with this tip, so if you have access to bands this is another option. Additional discussion on Fred Hatfield’s overloads can be found on BodyBuilding.com’s forum.
Fred Hatfield 12 Week Peaking Program Overview
Additional notes on this program from Fred Hatfield’s original site:
- Day 1 – 6
- Virtually ALL of your assistance exercises for the first 4 weeks of this mesocycle MUST be geared toward eliminating your perceived weaknesses.
- Day 9 – Day 13
- Reduce percent bodyfat. General foundation of limit strength in all synergistic and stabilizer muscles. Modify your lifestyle to include therapies as directed, improved dietary manipulation and sleep habits. Technique errors must be corrected.
- Day 29 – 33
- From here on, virtually ALL of your efforts MUST be directed toward amplifying your STRENGTHS. (too late to worry about your weaknesses anymore) [Note: This is by day 29, approximately week 4]
- Day 36 – 59
- Limit strength in all prime movers of lifts. Continue following the five rules of good nutrition (important!). Assistance exercises are now all done with explosive concentric movement, with the eccentric movement reduced or eliminated. Three lifts are all performed with all-out compensatory acceleration (especially in 80% workouts). Supplements directed at tissue repair, recovery between workouts, and recovery between sets.
- Day 59
- Eliminate all assistance exercises after this date. In other words, ONLY the three lifts are performed from here on.
- Day 61
- All three lifts are done at each session (contest readiness).
- Day 66 – 76
- Emphasis on perfect form and maximum acceleration—do NOT do singles or attempt lifts you’re not absolutely sure you’ll do for 2 reps (save your mental energy for the meet).
- Notes
- Each 5 day period should see approximately a 5 pound increase in your 80% level. It may just as easily be 2 pounds or 8 pounds. The precise increase in poundage will vary from athlete to athlete and from muscle group to muscle group. Also, since there is a 5 pound increase assumed for your 80% level, there will be a commensurate increase in your ongoing 85, 90, 95, 100 and 120 percent levels respectively (see %Max Chart below). This basic scheme of periodizing your training intensity relative to anticipated increases in strength is applicable to any other exercise or muscle group. You must begin by calculating training poundages based on percentages of your current maximum in each of the three lifts.
Fred Hatfield 12 Week Peaking Program Spreadsheet
