Longer note. Got a draft of the peaking program I'm designing fleshed out. But I'm open to suggestions and critiques to make it as well planned as possible. So I'll be posting it in case anyone wants to take a look at it.
Most of the accessory exercises have TBD for their loads. This is to enable some agency for my friend. Let him pick the appropriate load for the target rep ranges since he has a better sense of where he is for the those. Also, accessory exercises were chosen to enhance how he already squats and benches (no need to change what already works).
Here's the current program:
Current maxes:
Squat: 515
Bench: 385x3 (415-420 estimate)
Week 1 (87.5% of current/ projected 1RM)
Day 1:
Bench press:
3x3 360
1x6 335
Seated Shoulder Press:
3x8 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x3 450
1x6 415
RDLs:
3x8 225-255
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
3x6 285
Close Grip Bench Press:
3x12 225
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
3x6 315
Horizontal Leg Press:
3x12 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Week 2 (90% 1RM)
Day 1:
Bench press:
3x3 375
1x5 345
Seated Shoulder Press:
3x6 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x3 465
1x5 425
RDLs:
3x6 225-255
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
2x5 285
1x6 255
Close Grip Bench Press:
3x8 235
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
2x5 345
1x6 315
Horizontal Leg Press:
3x8 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Week 3 (92/92.5% 1RM)
Day 1:
Bench press:
2x2 385
1x4 350
Seated Shoulder Press:
3x6 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x2 475
1x4 435
RDLs:
3x6 245-250
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
2x4 285
1x6 255
Close Grip Bench Press:
3x6 235
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
2x4 355
Horizontal Leg Press:
3x6 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Week 4 (95% 1RM)
Day 1:
Bench press:
3x1 395
1x2 355
Seated Shoulder Press:
3x4 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x1 490
1x2 435
RDLs:
3x4 245-250
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
3x4 285
Close Grip Bench Press:
3x4 225
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
3x4 315
Horizontal Leg Press:
3x4 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Bridge (Week 5)
Day 1:
Bench press:
3x8 255
1x20 225
Seated Shoulder Press:
3x4 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x3 345
1x10 315
RDLs:
3x4 225-255
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
3x6 225
Close Grip Bench Press:
3x12 185
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
3x6 255
Horizontal Leg Press:
3x12 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Max Day(Week 6):
Bench:
390
410-420
425-435 depending on second attempt
Squat:
495
520-530
535+ depending on the second attempt
Thank you for reaching the end!
#asknostr #fitness #fitstr #liftstr
