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WeighTrainer Peaking Program #2 Overview

This program takes into account the Bulgarian and former Soviet Weightlifting team's observations that strength/power peaks in three week cycles. It also utilizes the Soviet concept of a 10-12 week mesocycle. It is designed for people who are accustomed to low-rep training (5 reps or less). The table below gives the number of sets and reps to be performed, the percentages of one rep max (1RM) that the program uses, and also the percentage of the lifters capacity that each particular workload represents (based on the Epley formula).

The program contains two workouts per week. The first is the 'heavy' day, on which the progressive format given in the table below is followed. The second day, the 'light' day, is peformed four days later and consists of the lifter performing 4 sets of 3 reps with 60% of his 1RM. The lifts on this day must be very explosive (plyometric) in nature.

  week     sets / %age of 1RM / reps     %age of capacity  
1
2 @ 81.5 % x 5
95.0 %
2
2 @ 86.1 % x 4
97.5 %
3
2 @ 91.0 % x 3
100 %
4
2 @ 81.5 % x 5
95.0 %
5
2 @ 83.7 % x 5
97.5 %
6
2 @ 88.3 % x 4
100 %
7
2 @ 93.3 % x 3
102.5 %
8
2 @ 83.7 % x 5
97.5 %
9
2 @ 88.3 % x 4
100 %
10
2 @ 93.3 % x 3
102.5 %
11
1 @ 107.5 % x 1
107.5 %

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