Peaking Block - FREE PRs 15 Week Intermediate Program

[@Caffeine_Man-unc]

Thank you for this program Steve. Is there a reason behind keeping the percentages the same on the tertiary bench days going from block 2 to block 3 despite dropping a rep?

[@PRsPerformance]

You are welcome! And not sure what you mean, week 4 of block 2 is at 73.9% and block 3 is at 76.2%

[@Caffeine_Man-unc]

@@PRsPerformance The view only google sheet has the percentages the same, I think that’s where my confusion came from. I had assumed they were supposed to be higher in block 3, so thank you for confirming.

[@youcefazri7009]

Thanks Steve for this goldmine of info. In the last version of your programs you have included a third block alternative to the peaking bloc. In a peaking block i suppose on meat day you would try to break through the maxes set in beginning of the program, but you recommend that if someone is not preparing for a meat day he should not do the peaking block but instead do the new third block (even though there is not much difference expect for week 5. delaod weak vs 2 light sessions and a meat day. more info about this is also much appreciated) . After completing the 3 block, how can you adjust the new maxes for someone who's new to working with RPE befor starting a new iteration of the 15 week program ?

[@PRsPerformance]

Check the description box for a link to an article discussing this.

[@youcefazri7009]

@@PRsPerformance i have read that but without testing 1RM max its impossible

[@FrançoisThomas-n1d]

Hello, first thing thank you so much for this great content. I have a question: When do we know that we can change the 1RM? By doing a test day at the end of a block? Or by noticing that a 8 RPE planned feels like a 6.5 RPE ? Thanks sir

[@PRsPerformance]

Check the first link in the description

[@drewmoon2444]

Hey! Wanted to say thanks, and I have been really enjoying this program! Had a question about the tempo for competition bench sets. For someone who's not competing, would you still recommend including a 0-1-0 tempo while benching, versus a touch and go? Also, was curious about what your thoughts would be on taking this split and making it a 6-day, following a Push/Pull/Leg/Pull/Push/Leg schedule. Keeping the main lifts the same days, same progression, but adding some more accessory work.

[@PRsPerformance]

I'd still recommend pausing and a tempo, as both help with control and technique IMO. And it is a template, so you can adjust it any way you see fit.

[@dominica192]

thank you so much for this program! cant wait to get it a go:) also if this is being run over and over and not peaking should i deload after block 3s final week?

[@PRsPerformance]

The final week of block 3 has a deload already planned, unless you run the peaking version.

[@hangzheng4143]

Thanks for the excellent videos. I have one question. If you have an injury for example lower back pain. And my all time max squat is 200kg. But with the injury it is 140kg. But week tot week I can add 10kg to my max. Should I just change the training maxes for squat and bench hard coded? Because the programs assume your training max is in cell B4 tot B6.

[@PRsPerformance]

Most sets are RPE so you can auto regulate are as needed. For the % based sets, yes you can adjust the training max however you’d like.

[@joelespino4121]

i’ve ran this program once and got amazing results and i finally wanted to use this program to lead up to a meet, how do i go by choosing attempts when it comes to meet day. i know that for openers i should do a weight that i’ve done in the gym and can do easily to just put myself on the board but what about the 2nd and 3rd attempts?

[@PRsPerformance]

I have an Attempt Selection sheet on my website in the "Freebies" section, download that and it will tell you what to do for your opener and 2nd attempt based off your planned 3rd. 3rd attempts usually should be gauged off what you could do on your best day in the gym during the final peaking block.

[@sxbertooth]

Yeah yeah, intelligent program design, in depth explanations, practical advise that could immediately be applied blah blah blah. The REAL question: When are you dropping the excel tutorial my man?

[@PRsPerformance]

I’m actually not an expert. I know enough, but plenty of stuff on KZbin that has a lot more info. I think Bryce Lewis may have a really good video on his channel, as he’s an excel guru.

[@lolwutno]

Thank you so much for these videos. Accessory question: the template is relatively spartan in terms of accessories at 4 exercises per training day. How do you choose what's "worth the squeeze" in terms of accessories? Both in terms of accessories with a major effect on main lifts like say hard abdominal work and low impact work like say lateral raises.

[@PRsPerformance]

Some of that lower impact work is just lifter preference. In a template I'm not going to add those in, as they won't really have much positive or negative effect, unless you are doing a ton of them. But if I have an individual lifter who wants more isolation work I'll add that in. But with most powerlifting workouts going 2 hours, there is typically becomes a diminishing return on effort put into those accessories if there is too much.

[@ripd444]

782.6 Julius Maddox New World Record Bench Raw easy hes got 800 june in Wrigley field.. Thanks for your knowledge bro.

[@PRsPerformance]

Yep I saw!

[@brandonzeh5070]

If you are noticing consistent and significant improvements on a lift, say bench press, across all variants, could you increase your estimated one rep max within that block or even on a week to week basis?

[@PRsPerformance]

That's where RPE comes in, use that to adjust to what your strength level is. You can 100% go outside of those ranges if strength warrants it. Usually for the percentage based work on the secondary or tertiary days though I'll keep the training max the same within the block, but for sure can change things block to block if you've seen noticeable increases. Good problem to have!

[@BuffAssassins]

Hi, this is not exactly on the topic of this video, but could you advise how to add deadlift singles in your beginner program? Can I just replace the first set with a heavyish single like it is in your intermediate program? I am definitely better at lower reps anyway on the deadlift. Any input would be very appreciated, your channel is very helpful :)

[@PRsPerformance]

If you want to add a single into the program you can, but don't replace the first set with it. Just add it in prior to that first working set. I'd start with a single in the 6 RPE range and slowly build up from there.

[@tronicblade]

Hey man, great program. I just finished up week 1 of block 3. Would I be able to do the peaking week after this block or should I run the program again and do the peaking week instead of block 3

[@PRsPerformance]

You could, I'd likely say though its best run after block 2. If Block 3 goes really well though you could likely roll into the peaking block just fine.

[@ChrislerTemplado]

Do you have any vid or article about meet attempt selection?

[@PRsPerformance]

I kind of do scattered throughout multiple posts, but nothing all encompassing. Instead I'd recommend reading this... powerliftingtechnique.com/how-to-pick-attempts-for-powerlifting/#:~:text=The%20general%20rule%20of%20thumb,103%25%20of%20your%201RM).

[@ScrapeWithFire]

I'm not sure if you've talked about this in detail before, but what is your reasoning for extending one's peak an extra week going into a meet instead of attempting to land your known, usual peak week on the same week of the meet? Wouldn't that lead to more room for error, in a general sense?

[@PRsPerformance]

So I will do that sometimes for bench. But the main reason I extend a week is because a peaking block is typically very novel. It's pushing to limits that you do not go to very often throughout the year. So because of that it becomes less predictable than the model I run through most of training. Having that week after allows me to make adjustments based on how things go. Majority of the time the exact taper I write at first has to be adjusted based on how the block progresses. And secondly, as most know usually this is the time some aches and pains come up. They are a bit easier to manage with that added week to be able to pull back accordingly based on what wear and tear was accumulated. In a perfect world, I'd just have the run that same time to peak structure like you said, but powerlifting training is far from perfect. So just found this structure to be more adaptable to fluctuations.

[@ScrapeWithFire]

@@PRsPerformance Thanks, I appreciate the detailed response. I hadn't considered it from the perspective that a peaking block would diverge pretty heavily as a stimulus from the prior blocks (which differs from something like RTS's philosophy where they generally would not run a typical peaking block into a meet). But your reasoning is very logical to me and it makes perfect sense to have that structure, at the very least, be your starting point for framing a block like that.

[@raymondtrinh9253]

Hi Steve, I'm making great progress on the program so far (up to week 3 block 1). What are your thoughts on going above the top end ranges if I'm within the required RPE. I feel the technique improvements have allowed me to progress more than the top end ranges allow. Thanks!

[@PRsPerformance]

The ranges are just a guide, 100% can go above or below those if it still satisfies the RPE.

[@aaronkasinski4076]

So informative, thank you for the free content! I just got off a program in which I deadlifted low volume and did not respond well. How would you recommend editing the program to increase deadlift volume? Also, I would like to do deficits instead of paused for block one, since I've already run paused dl for a while now. Thoughts?

[@PRsPerformance]

Any changes you'd like to make you can feel free too. Its template, so its not meant to be perfect for everyone, so if you know how to adjust to better suit your needs, do so as you please.

[@aaronkasinski4076]

@@PRsPerformance I understand, I think I may just add a set or two on dl. In your experience, do you think deficit deadlifts can handle heavier or similar loads as to paused off the floor deadlifts? I'm thinking if I change the movement if I should keep the same numbers

[@PRsPerformance]

It should be similar to pause deadlifts, or maybe just a touch less.

[@陳嘉宏-t8j]

Hello, sir. There is no bicep, core, calves routine for this program. Should I add some of those workouts in? thank you.

[@PRsPerformance]

If you’d like, I don’t have them in there because they are not necessarily needed.

[@realnatedieckhaus]

Do we need to enter the RPE in all the red highlighted cells?

[@PRsPerformance]

You don't have to. But some of those cells will help to calculate the estimated 1RM in the chart at the top.

[@krzysztof-michalak]

fyi link to the program in the description of all three parts doesn't work anymore

[@PRsPerformance]

Thank you, should be fixed now!

[@joeherrera63]

Hey Steve, if I don't have enough time to complete the entire program before my competition (Nov 20), would you suggest just starting it from wherever it lines up with my competition, or save the program for the next competition?

[@PRsPerformance]

I’d start it at the 10 week out mark so you can start week 1 block 2 then and line things up perfect.

[@joeherrera63]

@@PRsPerformance thanks man, you're the bomb

[@joeherrera63]

@@PRsPerformance Nice to see prescribed sets of 4's and 7's. Sick of 5's and 8's getting all the love.