Christopher Stradling Powerlifting Meet Peak

by ChrisFood

Program Description

The program helps peak strength on Squat Bench and Deadlift 4 weeks from a meet

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Aug 18, 2024 12:40
Last Edited
Aug 22, 2024 08:17

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Long Pause Bench Press

1

3

1 reps

2 reps

94%

82%

2

Squat (Low Bar)

1

2

2 reps

2 reps

92%

80%

Day 1

1

Long Pause Bench Press

1

3

1 reps

2 reps

98%

82%

2

Squat (Low Bar)

1

2

2 reps

2 reps

92%

80%

Day 1

1

Long Pause Bench Press

1

2

1 reps

2 reps

100%

82%

2

Squat (Low Bar)

1

2

2 reps

2 reps

92%

80%

Day 1

1

Squat (Low Bar)

1

2 reps

71%

2

Long Pause Bench Press

1

2 reps

71%

3

Deadlift (Barbell)

1

2 reps

71%

Day 2

1

Long Pause Bench Press

3

3 reps

80%

2

Deadlift (Barbell)

1

2

1 reps

2 reps

90%

85%

Day 2

1

Long Pause Bench Press

3

3 reps

80%

2

Deadlift (Barbell)

1

2

1 reps

2 reps

90%

85%

Day 2

1

Long Pause Bench Press

2

3 reps

80%

2

Deadlift (Barbell)

1

1

1 reps

2 reps

90%

85%

Day 2

1

Squat (Low Bar)

1

2 reps

61%

2

Long Pause Bench Press

1

2 reps

61%

3

Deadlift (Barbell)

1

2 reps

61%

Day 3

1

Long Pause Bench Press

3

3 reps

80%

2

Squat (Low Bar)

1

2

2 reps

3 reps

92%

80%

Day 3

1

Long Pause Bench Press

3

3 reps

80%

2

Squat (Low Bar)

1

2

2 reps

3 reps

95%

80%

Day 3

1

Long Pause Bench Press

2

3 reps

80%

2

Squat (Low Bar)

1

1

2 reps

4 reps

98%

80%

Day 4

1

Long Pause Bench Press

1

3

1 reps

2 reps

96%

82%

2

Deadlift (Barbell)

1

2

1 reps

2 reps

93%

85%

Day 4

1

Long Pause Bench Press

1

3

1 reps

2 reps

100%

82%

2

Deadlift (Barbell)

1

2

1 reps

2 reps

95%

85%

Day 4

1

Long Pause Bench Press

1

1

1 reps

2 reps

100%

82%

2

Deadlift (Barbell)

1

1

1 reps

2 reps

97%

85%

Day 4

1

Squat (Low Bar)

1

1

1

1 reps

1 reps

1 reps

RPE 7

RPE 9

RPE 10

2

Long Pause Bench Press

1

1

1

1 reps

1 reps

1 reps

RPE 7

RPE 9

RPE 10

3

Deadlift (Barbell)

1

1

1

1 reps

1 reps

1 reps

RPE 7

RPE 9

RPE 10

Day 1

1

Long Pause Bench Press

1 Set

3 Sets

1 Reps

2 Reps

94%

82%

2

Squat (Low Bar)

1 Set

2 Sets

2 Reps

2 Reps

92%

80%

Day 2

1

Long Pause Bench Press

3 Sets

3 Reps

80%

2

Deadlift (Barbell)

1 Set

2 Sets

1 Reps

2 Reps

90%

85%

Day 3

1

Long Pause Bench Press

3 Sets

3 Reps

80%

2

Squat (Low Bar)

1 Set

2 Sets

2 Reps

3 Reps

92%

80%

Day 4

1

Long Pause Bench Press

1 Set

3 Sets

1 Reps

2 Reps

96%

82%

2

Deadlift (Barbell)

1 Set

2 Sets

1 Reps

2 Reps

93%

85%