Ben Rudman

Powerlifting Peaking Program

Monday
Squat 1
Bench 1
Abs

Wednesday
Squat 2
Bench 2
BB Rows
Cardio

Friday
Squat 3
Bench 3
Abs/Cardio

Notes
1). Every squat rep must be as if it were a competition single RM. Big air, slow descent.
2). Every bench rep is a 2 ct. pause.
3). Every deadlift rep is patient, waiting for big air.
4). 15 Minutes of Mobility prior to EACH workout.
5). Enough calories must be eaten. No abs showing by end of cycle.
6). TRAC every morning.

Saturday
Deadlift 1
BB Rows
Abs/Cardio

6 week russian squat cycle

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

1RM

383

Smallest increment

Day 1
6x2x305
6x4x305
3x2x305
5x5x325
4x2x305
2x2x385

Day 2
6x3x305
6x2x305
6x6x305
4x2x305
3x3x365
3x2x305

Day 3
6x2x305
6x5x305
3x2x305
4x4x345
5x2x305
1x1x400

Low Bar
Low Bar
Hi Bar
Hi Bar
Hi Bar
Hi Bar

12/3/2013
10/14/2013
78
11.142857

6/17/2013
6/24/2013
7/1/2013
7/8/2013
7/15/2013
7/22/2013

6/23/2013
6/30/2013
7/7/2013
7/14/2013
7/21/2013
7/28/2013

Bench

Warm ups

%
Weight
1
2
3
4
5
6
7
8
9
10
11
12

273

81.9 122.9 163.8 191

8
6
6
5

... ..

218
4

229
3

240
3

2 Board
92% 96% 100% 92% 90% 88% 86% 84% 82% 80% 100%
251 262.1 273 251 246 240 235 229 224 218
273
24
22
2
2
25
22
32
3
26
23
2
1
1
23
23
33
3
24
33
2
2
25
33
2
2
1
23
22
34
3
2
24
23
3
2
1
23
33
3
2
1
23
22
35
30%10; 45%8; 60%6; 70%35
36%8; 54%6; 68%5; 76%4% 84%3; 92%2; 100%1,
Go
for
a Max

Bench Press
System 1 - 4 weeks

3 times a week. The weights chos

equipment. The last weight of eac
After the Bench Press do Rack P
Don't do any other exercises for t

... ..
Bench Press
System 1 - 4 weeks

3 times a week. The weights chosen are based on your REAL current maximum without
equipment. The last weight of each training session is done with a 2-3 second pause.
After the Bench Press do Rack Presses from the bottom position from 4-5 inches above the chest.
Don't do any other exercises for the shoulders or triceps. After System 1 do System 2.

Bench

%
Weight
1
2
3
4
5
6
### = 80%

273

... ..

Bench Press
36% 54% 68% 76% ### 84% 88% 92% 88%
System 2 - 2 weeks
98.28 147 186 207 218 229 240 251 240
8
6
6
5
4
3
3
22 23
3 times a week. The percentages are based on
8
6
6
5
4
3
43
8
6
6
5
4 55
8
6
6
5
4
3
3
33 33
8
6
6
5
4
3
33
8
6
5
4 84%3; 92%3, 100%1 go
for Max

percentages are based on your current maxmum.

405

Max:
Set 1
1
2
3
4
5
6
Week
1
2
3
4
5
6

Set 2
80%
80%
80%
80%
80%
80%

Set 1
2 reps x 324
4 reps x 324
2 reps x 324
5 reps x 324
2 reps x 324
2 reps x 324

86%
88%
86%
88%
86%
86%
Set 2
2 reps x 348.3
3 reps x 354.375
2 reps x 348.3
4 reps x 354.375
2 reps x 348.3
1 rep x 348.3

Set 3

Set 4
93%
95%
92%
95%
93%
93%

Set 3
2 reps x 374.625
2 reps x 384.75
2 reps x 372.6
3 reps x 384.75
2 reps x 374.625
AMRAP reps x 374.625

N/A
98%
100%
N/A
Set 4

2 reps x 394.875
2 reps x 405

6/17/2013
6/24/2013
7/1/2013
7/8/2013
7/15/2013
7/22/2013

6/23/2013
6/30/2013
7/7/2013
7/14/2013
7/21/2013
7/28/2013