8 Week Meet Peak

This program is an 8 week meet prep and peak for powerlifting. It is designed for both raw & equipped lifters and details are given daily for both so you don't need to worry about purchasing different programs. It is assumed that you will access to standard powerlifting gym equipment throughout but options are given as well for those who may not always have access to this stuff.

General Directions: Brief warm-up movements are given daily. You can/should add your own warm-up work if you feel you need something more specific to your situation. Top set movements only have the top set volume programmed for most days. The typical warm-up progression for max effort work is to take the bar for as many reps as you feel you need and then add weight from there with minimal volume as needed as you work up. The normal rep scheme I program is 8, 5, 3, 1, 1, ... (or matched to whatever # is in there for the top set). The goal is to get to the meaningful work as efficient as possible.

Accessory work has working sets listed only. You can/should take a warm-up set or two leading into things if needed especially for movements where we are looking for multiple sets at a certain intensity range (ie-Three sets x 8-10 reps @ moderate to difficult). If we are working to a top set on accessory work you should take whatever sets are necessary to get to that top set and then move on. Nearly all days have low intensity tissue work to finish (bands and light DB's). This tissue work does not require warm-up sets.

If you are running this in conjunction with the GPP program, I suggest cutting the GPP work 2-3 weeks out. You can swap in low intensity cardio work (walking, biking) for moderate bouts (~20-30minutes) to keep the cardio work in without going over what you can recover from. Remember, the meet is the goal.

Please keep in mind that while this is as comprehensive as I can make it with this format it can never control every single variable to the perfect degree. With that in mind, please feel free to reach out through the Train Heroic chat to troubleshoot any personal issues.