Peaking Program: Competition Prep

Overview

This 8-week peaking program is designed for lifters preparing for a powerlifting meet or any event requiring a peak performance on a specific date. The program systematically reduces volume while maintaining or increasing intensity, so you arrive at competition day fresh, confident, and strong.

Assume you have been training consistently and have recent rep maxes to base percentages on. Use your best recent triples or estimated 1RMs for percentage calculations.

Week 1-2: Volume Reduction Phase

Begin tapering from your offseason volume. Train 4 days per week. Intensity stays at 80-85%.

Day 1 - Squat Primary

• •Barbell Back Squat: 4x4 at 80% (3min rest)
• •Pause Squat (2s): 3x3 at 75% (3min rest)
• •Leg Press: 3x8 (90s rest)
• •Leg Curl: 3x10 (60s rest)
• •Plank: 3x45s (45s rest)

Day 2 - Bench Primary

• •Barbell Bench Press: 4x4 at 80% (3min rest)
• •Close-Grip Bench Press: 3x5 at 72% (2min rest)
• •Incline Dumbbell Press: 3x8 (90s rest)
• •Barbell Row: 3x8 (90s rest)
• •Tricep Pushdowns: 3x10 (60s rest)

Day 3 - Deadlift Primary

• •Conventional Deadlift: 4x3 at 82% (4min rest)
• •Deficit Deadlift (1 inch): 3x3 at 75% (3min rest)
• •Barbell Row: 3x6 (2min rest)
• •Glute Ham Raise: 3x8 (60s rest)

Day 4 - Bench Secondary

• •Barbell Bench Press: 3x5 at 75% (2min rest)
• •Overhead Press: 3x6 (2min rest)
• •Weighted Pull-Ups: 3x6 (2min rest)
• •Face Pulls: 3x15 (45s rest)

Weeks 3-4: Intensity Phase

Drop to 3 training days. Push intensity to 87-92%. Cut all non-essential accessories.

Day 1 - Squat

• •Barbell Back Squat: 4x2 at 88% (4min rest)
• •Pause Squat: 2x2 at 82% (3min rest)
• •Leg Press: 2x6 (90s rest)

Day 2 - Bench

• •Barbell Bench Press: 4x2 at 88% (4min rest)
• •2-Board Press: 3x2 at 90% (3min rest)
• •Barbell Row: 3x5 (2min rest)

Day 3 - Deadlift

• •Conventional Deadlift: 3x2 at 90% (5min rest)
• •Block Pull: 2x2 at 92% (4min rest)
• •Glute Ham Raise: 2x8 (60s rest)

Weeks 5-6: Sharpening Phase

Heavy singles and doubles. Rehearse competition commands. Practice walk-outs and set-ups.

Day 1 - Squat

• •Barbell Back Squat: 3x1 at 92-95% (5min rest)
• •Front Squat: 2x3 at 70% (2min rest)

Day 2 - Bench

• •Barbell Bench Press: 3x1 at 92-95% with competition pause (5min rest)
• •Close-Grip Bench Press: 2x3 at 75% (2min rest)

Day 3 - Deadlift

• •Conventional Deadlift: 2x1 at 93-95% (5min rest)
• •Romanian Deadlift: 2x5 at 60% (2min rest)

Week 7: Opener Week

Hit your planned openers once. Nothing more. Confirm attempt selection.

Day 1 (Monday)

• •Barbell Back Squat: 1x1 at opener weight (about 92%)
• •Light leg press: 2x5

Day 2 (Wednesday)

• •Barbell Bench Press: 1x1 at opener weight (about 92%)
• •Light rows: 2x8

Day 3 (Friday)

• •Conventional Deadlift: 1x1 at opener weight (about 90%)
• •Light back extensions: 2x8

Week 8: Competition Week

Monday

• •Barbell Back Squat: 3x2 at 60% (speed work, 2min rest)
• •Barbell Bench Press: 3x2 at 60% (speed work, 2min rest)

Wednesday

• •Light stretching and mobility work only
• •Walk through warm-up routine

Friday or Saturday

• •Competition Day

Attempt Selection Guide

• •Opener: A weight you can triple on your worst day. Something you have never missed. Typically 90-92% of 1RM.
• •Second attempt: A moderate PR attempt or a solid single. Typically 95-97%.
• •Third attempt: Your reach goal. Go for it only if the second attempt moved well. Typically 100-103%.

Progression Guidelines

• •Never max out during a peak. Save it for the platform.
• •Sleep 8+ hours. Non-negotiable during a peak.
• •Manage bodyweight if competing in a weight class. Start your water cut strategy by week 6.
• •Practice your competition routine: warm-up timing, attempt selection, commands.
• •If anything feels off in weeks 5-6, reduce to 90% and focus on technique.