7/28/2019 Verkoshansky Squat Program

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The WeighTrainer

6 Week Sov iet Peaking Pro gram

Enter your current 1RM: 383

Projected new 1RM: 402

Week 1: Light Day Week 1: Heavy Day

1 @ 172 x 8 1 @ 172 x 8

1 @ 211 x 6 1 @ 211 x 6

1 @ 249 x 6 1 @ 249 x 5

3 @ 268 x 6 1 @ 287 x 5

3 @ 306 x 5

1 @ 287 x 5

1 @ 249 x 81 @ 230 x failure

Week 2: Light Day Week 2: Heavy Day

1 @ 172 x 8 1 @ 172 x 8

1 @ 211 x 6 1 @ 211 x 6

1 @ 249 x 6 1 @ 249 x 5

1 @ 268 x 5 1 @ 287 x 4

2 @ 287 x 5 1 @ 306 x 4

3 @ 326 x 4

1 @ 306 x 5

1 @ 268 x 8

Week 3: Light Day Week 3: Heavy Day

1 @ 172 x 8 1 @ 172 x 8

1 @ 211 x 6 1 @ 211 x 6

1 @ 249 x 5 1 @ 249 x 5

1 @ 268 x 4 1 @ 287 x 4

1 @ 287 x 3 1 @ 326 x 3

2 @ 306 x 3 2 @ 345 x 3

1 @ 306 x 5

1 @ 230 x failure

Week 4: Light Day Week 4: Heavy Day

1 @ 172 x 8 1 @ 172 x 8

1 @ 211 x 6 1 @ 211 x 61 @ 249 x 5 1 @ 249 x 5

1 @ 287 x 4 1 @ 287 x 4

2 @ 326 x 3 1 @ 326 x 2

1 @ 345 x 2

1 @ 364 x 2

1 @ 287 x failure

Week 5: Light Day Week 5: Heavy Day

7/28/2019 Verkoshansky Squat Program

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1 @ 172 x 8 1 @ 172 x 8

1 @ 211 x 6 1 @ 211 x 6

1 @ 249 x 5 1 @ 249 x 5

2 @ 287 x 5 1 @ 287 x 3

1 @ 306 x 3

1 @ 326 x 2

Week 6: Light Day Week 6: Heavy Day

1 @ 172 x 8 1 @ 172 x 8

1 @ 211 x 6 1 @ 211 x 6

1 @ 249 x 5 1 @ 249 x 5

1 @ 287 x 3 1 @ 287 x 3

2 @ 306 x 2 1 @ 326 x 2

1 @ 345 x 1

1 @ 364 x 1

1 @ 383 x 1

1 @ 402 x 1