Jolmood Extra Peak -By Dr. Khaled OUANES

Jolmood Extra Peak - Powerlifting peaking program
By Dr. Khaled Ouanes

"Volume Built the Engine. Now We Race."
Time to be ready for your powerlifting meet!
Program Description
This is a precision-engineered 4-week realization block designed to take intermediate powerlifters from high-volume training directly to the competition platform. Built on the advanced hybrid principles of the JuggerCube methodology, this program compresses the classic "3s Wave" into a high-intensity peak that primes your nervous system for maximum output.

The program aggressively shifts gears from the "Hypertrophy" focus of early off-season work to "Competition Specificity." You will transition from sets of 8 and 5 into heavy triples, doubles, and singles, mastering the specific skill of 1-rep max performance under fatigue.

Purpose & Goals
Realization: To systematically shed fatigue while maintaining peak fitness ("fitness-fatigue paradigm"), allowing your true strength to "supercompensate" on test day.

Specificity: To practice the skill of heavy lifting with competition-standard execution (commands, pauses, gear usage).

Confidence: To expose you to near-maximal loads so your openers feel light and your mechanics remain automatic under pressure.

Who is This For?
Intermediate to Advanced Lifters: Ideal for those with 1+ years of experience who have just finished a volume block (like the JuggerCube 10s or 8s waves) and have a meet or "Test Day" in exactly 4 weeks.

Target Schedule: 4 Days/Week.

Equipment: "Garage Gym Friendly." Designed for setups with standard barbells and racks. No specialized machines (GHD/Reverse Hyper) are required—we utilize high-tension free-weight alternatives like Good Mornings and Weighted Planks to bulletproof the trunk.

Program Structure
Weeks 1-2 (Overreach): Heavy loading to shock the CNS and acclimatize to competition weights. You must treat every rep like a competition attempt.

Week 3 (Taper): Volume drops by 50%. This is where you test your "Openers" to dial in attempt selection.

Week 4 (Peak): Active recovery and Competition/Test Day.

Recovery & Lifestyle Guidelines
Sleep: Peaking places a massive demand on your Central Nervous System (CNS). Aim for 8-9 hours of sleep minimum. Sleep is the most potent performance enhancer available.

Nutrition: Eat at maintenance or a slight surplus. Do not cut weight aggressively during a peak; your leverage and recovery depend on glycogen and hydration. Keep carbohydrates high around your training window.

Fatigue Management: The volume in Weeks 3 and 4 drops drastically. Trust the taper. Do not add extra sets "to do more." The goal is to rest, not build.

Meet Day Strategy Guide
Attempt 1 (The Opener): ~90-92% of 1RM. A weight you can hit for a triple on your worst day.

Attempt 2 (Confidence Builder): ~96-98% of 1RM. A small jump to secure a solid total.
Attempt 3 (The PR): 100%+ of 1RM. The "Reach" weight. If the bar moved fast on the 2nd attempt, go for it!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Squat (Paused)

Romanian Deadlift (Barbell)

Plank (Weighted)

Pallof Press

Bench Press (Barbell)

Bench Press (Close Grip)

Chest Supported Row (Machine)

Face Pull

Abs Crunch (Machine)

Deadlift (Barbell)

Deadlift (Paused)

Seated Hamstring Curl

Pendlay Row

Bench Press (Paused)

Lat Pulldown

Seated Dip (Machine)

Bicep Curl (Machine)

Tricep Pushdown (Cable)

Back Extension (Weighted)

Straight Arm Pulldown

Incline Bench Press (Barbell)

Leg Press

Back Extension

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