Here are three different versions of the Drop Bear program: junior (beginner), intermediate, and senior (advanced). The beginner version is a 12 week powerlifting program, the intermediate version is a 13 week powerlifting program, and the advanced version is a 19 week powerlifting program. The intermediate program could be used to peak for a powerlifting competition. [Read more…]
Peaking Powerlifting Program Spreadsheets
Peaking powerlifting programs are designed to help "peak" an athlete's one rep max (1RM) in preparation for a powerlifting meet. Peaking programs can also be known as tapering programs because the amount of volume is tapered down as the programs progresses.
Below you will find peaking routines for individual lifts as well as for all three powerlifting competition lifts.
Popular peaking powerlifting programs:
Fred Hatfield (Dr. Squat) 12 Week Peaking Program Spreadsheet
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. [Read more…]
Extended Russian Power Routine Spreadsheet
The 9 week Extended Russian Power Routine is an extended version of the Russian Squat Routine that is designed to peak all three competition lifts. It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift. [Read more…]
Brogains Powerbuilding Program Spreadsheet
The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. [Read more…]
Candito 6 Week Advanced Bench Press Program Spreadsheet
Following his advanced deadlift program and advanced squat program, Jonnie Candito’s advanced bench press program is a bench-focused program for athletes looking to bust through stubborn plateaus. The program is explained in great detail in this PDF. I have pulled out some of the most important parts in the below overview [Read more…]
Candito Advanced 9 Week Squat Program Spreadsheet
Released in 2016 by Jonnie Candito, this is a 9 week advanced squat program. Similar to his advanced deadlift program and advanced bench press program, this emphasizes progression on the squat and places significantly less emphasis on the bench and deadlift. This is geared toward lifters that have plateaued on their squat or are looking to focus on it for other reasons. [Read more…]
3 Peaking Template Spreadsheets by Barbell Medicine
Following up on the popular Bridge Program, the crew at Barbell Medicine introduced a free peaking program for athletes preparing for a powerlifting or strengthlifting meet. [Read more…]