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Advanced Slow Peaking Template

By Barbell Medicine

Experience
Intermediate (2-3 years)
Time
28 minutes/day | 5 days/week | 3 weeks
Good for
Gain Strength, Powerlifting
Equipment
Barbell, Cable, Dumbbell, Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
80%
Description
Source: liftvault.com

Who is this for?

This iteration of the advanced peaking template is for lifters who take a little longer to realize previously developed strength. These are folks who rarely, if ever, set PR’s during deload or low stress weeks. They also tend to perform relatively worse under higher fatigue loads compared to when they’re fresher. Finally, this template is aimed at folks who really seem to thrive off intensity in their workouts- think lots of psych-up before heavy sets, loud music, etc.

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Day 1

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
4 sets, 1, 4, 4, 4 reps, (rest 60s)
w/ belt 1st set @ RPE 8, (91-93%) 2nd set @ RPE 9 (86%) Remaining sets 80% e1RM
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2. Barbell Bench Press
5 sets, 1, 3, 3, 3, 3 reps, (rest 60s)
1st set @ RPE 8, 91-93%) 2nd set @ 9 (89%) Remaining sets 85% @1RM
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Barbell Pin Bench Press demonstrationPlay Barbell Pin Bench Press demonstration
3. Barbell Pin Bench Press
4 sets, 4 reps, (rest 60s)
Chest level 1st set @ RPE 7 2nd set@ RPE 8 3rd set @ RPE 9 4th set -5% from 4 reps @ RPE 9
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Day 2

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
4 sets, 1, 4, 4, 4 reps, (rest 60s)
w/ belt 1st set @ RPE 8, 91-93% 2nd set @ RPE 9 (89%) Remaining sets 85% @1RM
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
2. Close-Grip Bench Press
4 sets, 1, 3, 3, 3 reps, (rest 60s)
1st set @ RPE 8, 91-93% 2nd set @ RPE 9 Remaining sets -5% from 2nd set @ 9 x 2 sets of 3"
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Barbell Squat demonstrationPlay Barbell Squat demonstration
3. Barbell Squat
4 sets, 6 reps, (rest 60s)
No belt 1st set @ RPE 7 2nd set and the rest @ RPE 8
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Day 3

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Barbell Pause Squat demonstrationPlay Barbell Pause Squat demonstration
1. Barbell Pause Squat
4 sets, 1, 3, 3, 3 reps, (rest 60s)
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets-5% from 2nd set
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Paused Barbell Bench Press demonstrationPlay Paused Barbell Bench Press demonstration
2. Paused Barbell Bench Press
4 sets, 1, 3, 3, 3 reps, (rest 60s)
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
Show Alternative Exercises
Machine Bench Press demonstrationPlay Machine Bench Press demonstration
3. Machine Bench Press
4 sets, 6 reps, (rest 60s)
1st set @ RPE 7 2nd set @ RPE 8 Remaining sets @ RPE 8
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Day 4

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Barbell Deficit Deadlift▶
1. Barbell Deficit Deadlift
4 sets, 1, 3, 3, 3 reps, (rest 60s)
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set @ 9
Show Alternative Exercises
Paused Barbell Bench Press demonstrationPlay Paused Barbell Bench Press demonstration
2. Paused Barbell Bench Press
4 sets, 1, 3, 3, 3 reps, (rest 60s)
1st set @ RPE 8, 91-93%) 2nd set @ RPE 9 Remaining sets -5% from 2nd set
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3. Romanian Deadlift
4 sets, 6 reps, (rest 60s)
1st set @ RPE 7 2nd-last set @ RPE 8
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Day 5

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25 minutes steady state cardio 1x per week @ RPE 6

Breathing rate should be slightly elevated, but can still speak in full sentences.

Seated Cable Row▶
1. Seated Cable Row
3 sets, 12 - 15 reps, (rest 60s)
@ RPE 8 row of your choice
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Ab Crunch Machine demonstrationPlay Ab Crunch Machine demonstration
2. Ab Crunch Machine
1 s, 5 min, (rest 60s)
5 min ab work AMRAP
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3. Standing Dumbbell Biceps Curl
3 sets, 12 - 15 reps, (rest 60s)
@ RPE 8 (any bicep work you want)
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Rope Pressdown demonstrationPlay Rope Pressdown demonstration
4. Rope Pressdown
3 sets, 12 - 15 reps, (rest 60s)
@ RPE 8 (any tricep work you want)
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Date Created: 1/31/2020, UTC


Last Updated: 9/12/2020, UTC

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