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Ben Rudman

Powerlifting Peaking Program

Monday Wednesday Friday Saturday

Squat 1 Squat 2 Squat 3 Deadlift 1

Bench 1 Bench 2 Bench 3 BB Rows

Abs BB Rows Abs/Cardio Abs/Cardio

Cardio

Notes

1). Every squat rep must be as if it were a competition single RM. Big air, slow descent.

2). Every bench rep is a 2 ct. pause.

3). Every deadlift rep is patient, waiting for big air.

4). 15 Minutes of Mobility prior to EACH workout.

5). Enough calories must be eaten. No abs showing by end of cycle.

6). TRAC every morning.

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1RM 383

Smallest increment 5

Day 1 Day 2 Day 3

Week 1 6x2x305 6x3x305 6x2x305 Low Bar 6/17/2013

Week 2 6x4x305 6x2x305 6x5x305 Low Bar 6/24/2013

Week 3 3x2x305 6x6x305 3x2x305 Hi Bar 7/1/2013

Week 4 5x5x325 4x2x305 4x4x345 Hi Bar 7/8/2013

Week 5 4x2x305 3x3x365 5x2x305 Hi Bar 7/15/2013

Week 6 2x2x385 3x2x305 1x1x400 Hi Bar 7/22/2013

12/3/2013

10/14/2013

78

11.142857

6 week russian squat cycle

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6/23/2013

6/30/2013

7/7/2013

7/14/2013

7/21/2013

7/28/2013

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Bench 273 ...

Bench Pre

Warm ups 81.9 122.9 163.8 191 218 229 240 System 1 -

8 6 6 5 4 3 3

2 Board

% 92% 96% 100% 92% 90% 88% 86% 84% 82% 80% 100% 3 times a w

Weight 251 262.1 273 251 246 240 235 229 224 218 273 equipment.

1 24 22 After the B

2 2 2 25 22 32 Don't do an

3 3 26 23

4 2 1 1 23 23 33

5 3 24 33

6 2 2 25 33

7 2 2 1 23 22 34

8 3 2 24 23

9 3 2 1 23 33

10 3 2 1 23 22 35

11 30%10; 45%8; 60%6; 70%35

12 36%8; 54%6; 68%5; 76%4% 84%3; 92%2; 100%1, Go for a Max

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..

ss

4 weeks

eek. The weights chosen are based on your REAL current maximum without

The last weight of each training session is done with a 2-3 second pause.

nch Press do Rack Presses from the bottom position from 4-5 inches above the chest.

y other exercises for the shoulders or triceps. After System 1 do System 2.

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Bench 273 ... ..

Bench Press

% 36% 54% 68% 76% ### 84% 88% 92% 88% System 2 - 2 weeks

Weight 98.28 147 186 207 218 229 240 251 240

1 8 6 6 5 4 3 3 22 23 3 times a week. The percentages

2 8 6 6 5 4 3 433 8 6 6 5 4 55

4 8 6 6 5 4 3 3 33 33

5 8 6 6 5 4 3 33

6 8 6 5 4 84%3; 92%3, 100%1 go for Max

### = 80%

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are based on your current maxmum.

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Max: 405

Set 1 Set 2

1 80% 86%

2 80% 88%

3 80% 86%

4 80% 88%

5 80% 86%

6 80% 86%

Week Set 1 Set 2

1 2 reps x 324 2 reps x 348.3

2 4 reps x 324 3 reps x 354.375

3 2 reps x 324 2 reps x 348.3

4 5 reps x 324 4 reps x 354.375

5 2 reps x 324 2 reps x 348.3

6 2 reps x 324 1 rep x 348.3

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Set 3 Set 4

93% N/A

95%

92% 98%

95%

93% 100%

93% N/A

Set 3 Set 4

2 reps x 374.625 6/17/2013 6/23/2013

2 reps x 384.75 6/24/2013 6/30/2013

2 reps x 372.6 2 reps x 394.875 7/1/2013 7/7/2013

3 reps x 384.75 7/8/2013 7/14/2013

2 reps x 374.625 2 reps x 405 7/15/2013 7/21/2013

AMRAP reps x 374.625 7/22/2013 7/28/2013