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14 Week Advanced Strength & Peaking Program – Squats & Science

By Squats & Science

Experience
Advanced (3+ years)
Time
49 minutes/day | 4 days/week | 14 weeks
Good for
Build Muscle, Gain Strength, Powerlifting
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Other
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description
Source: liftvault.com

This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science.

On the “schedule” sheet there are brief explanations of each training block. Each training block is 4 weeks long, except for block 4, which is 2 weeks long.

  • Block 1 (Volume) – An introduction to new training. Volume slowly increases.
  • Block 2 (Volume/Strength) – Build volume to an under recoverable point, at which point volume declines and intensity starts to increase.
  • Block 3 (Peak) – The first week is a deload. After that, volume continues to decrease and intensity increases.
  • Block 4 (Peak & Taper)- Peaking finishes. Light training leads into meet day.
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Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 5 reps, (rest 60s)
68% of 1RM
Show Alternative Exercises
Crossed-Arm Barbell Front Squat
2 sets, 6 reps, (rest 60s)
43.0% of 1RM
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 5 reps, (rest 60s)
TNG & Feet up
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Incline Dumbbell Flye
3 sets, 8 reps, (rest 60s)
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 8 reps, (rest 60s)
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Paused Barbell Bench Press demonstrationPlay Paused Barbell Bench Press demonstration
4 sets, 2 reps, (rest 60s)
2 secs hold RPE 6
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Barbell Paused Deadlift demonstrationPlay Barbell Paused Deadlift demonstration
4 sets, 2 reps, (rest 60s)
2 Secs pause
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Rope Machine Seated Vertical Pull
3 sets, 8 reps, (rest 60s)
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Inverted Row
3 sets, 8 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
3 sets, 30 - 45s, (rest 60s)
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Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 3 reps, (rest 60s)
Competition Squat RPE 7
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Barbell Squat demonstrationPlay Barbell Squat demonstration
1 set, 4 reps, (rest 60s)
Competition Squat RPE 7
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 3 reps, (rest 60s)
Competition Bench RPE 7
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1 set, 4 reps, (rest 60s)
Competition Bench RPE 7
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Incline Dumbbell Press
3 sets, 6 reps, (rest 60s)
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Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 sets, 8 reps, (rest 60s)
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Barbell Floor Press demonstrationPlay Barbell Floor Press demonstration
3 sets, 4 reps, (rest 60s)
RPE 7
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 3 reps, (rest 60s)
Competition Deadlift RPE 7
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Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3 sets, 6 reps, (rest 60s)
RPE 7
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Seated Cable Row
3 sets, 6 reps, (rest 60s)
RPE 7
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Barbell Biceps Curl
3 sets, 8 reps, (rest 60s)
RPE7
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Date Created: 1/23/2020, UTC


Last Updated: 3/29/2021, UTC

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