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    Soviet Peaking Program - Deadlifts

    Uploaded by

    Gabriel Arnold
    To copy a Google sheet: log into your Google account, access the desired sheet, go to File and select Make a Copy. The document then provides a 6-week strength training program with projected increases in maximum lift from 315 to 331 pounds through a progression of sets and reps over light and heavy days each week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Soviet Peaking Program - Deadlifts

    Uploaded by

    Gabriel Arnold
    125 views3 pages
    To copy a Google sheet: log into your Google account, access the desired sheet, go to File and select Make a Copy. The document then provides a 6-week strength training program with projected increases in maximum lift from 315 to 331 pounds through a progression of sets and reps over light and heavy days each week.

    Original Description:

    Peaking program for deadlifts.

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    To copy a Google sheet: log into your Google account, access the desired sheet, go to File and select Make a Copy. The document then provides a 6-week strength training program with projected increases in maximum lift from 315 to 331 pounds through a progression of sets and reps over light and heavy days each week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    125 views3 pages

    Soviet Peaking Program - Deadlifts

    Uploaded by

    Gabriel Arnold
    To copy a Google sheet: log into your Google account, access the desired sheet, go to File and select Make a Copy. The document then provides a 6-week strength training program with projected increases in maximum lift from 315 to 331 pounds through a progression of sets and reps over light and heavy days each week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 3

    To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Make

    a Copy *full

    The WeighTrainer
    6 Week Soviet Peaking Program

    Enter your current 1RM: 315

    Projected new 1RM: 331

    Week 1: Light Day Week 1: Heavy Day


    1 @ 142 x 8 1 @ 142 x 8
    1 @ 173 x 6 1 @ 173 x 6
    1 @ 205 x 6 1 @ 205 x 5
    3 @ 221 x 6 1 @ 236 x 5
    3 @ 252 x 5
    1 @ 236 x 5
    1 @ 205 x 8
    1 @ 189 x failure

    Week 2: Light Day Week 2: Heavy Day


    1 @ 142 x 8 1 @ 142 x 8
    1 @ 173 x 6 1 @ 173 x 6
    1 @ 205 x 6 1 @ 205 x 5
    1 @ 221 x 5 1 @ 236 x 4
    2 @ 236 x 5 1 @ 252 x 4
    3 @ 268 x 4
    1 @ 252 x 5
    1 @ 221 x 8

    Week 3: Light Day Week 3: Heavy Day


    1 @ 142 x 8 1 @ 142 x 8
    1 @ 173 x 6 1 @ 173 x 6
    1 @ 205 x 5 1 @ 205 x 5
    1 @ 221 x 4 1 @ 236 x 4
    1 @ 236 x 3 1 @ 268 x 3
    2 @ 252 x 3 2 @ 284 x 3
    1 @ 252 x 5
    1 @ 189 x failure

    Week 4: Light Day Week 4: Heavy Day


    1 @ 142 x 8 1 @ 142 x 8
    1 @ 173 x 6 1 @ 173 x 6
    1 @ 205 x 5 1 @ 205 x 5
    1 @ 236 x 4 1 @ 236 x 4
    2 @ 268 x 3 1 @ 268 x 2
    1 @ 284 x 2
    1@ 299 x2
    1@ 236 x failure

    Week 5: Light Day Week 5: Heavy Day


    1 @ 142 x 8 1 @ 142 x 8
    1 @ 173 x 6 1 @ 173 x 6
    1 @ 205 x 5 1 @ 205 x 5
    2 @ 236 x 5 1 @ 236 x 3
    1 @ 252 x 3
    1 @ 268 x 2

    Week 6: Light Day Week 6: Heavy Day


    1 @ 142 x 8 1 @ 142 x 8
    1 @ 173 x 6 1 @ 173 x 6
    1 @ 205 x 5 1 @ 205 x 5
    1 @ 236 x 3 1 @ 236 x 3
    2 @ 252 x 2 1 @ 268 x 2
    1 @ 284 x 1
    1 @ 299 x 1
    1 @ 315 x 1
    1 @ 331 x 1
    File --> Make a Copy *full details here* - Thanks, Lif

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