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Soviet Peaking Program - Deadlifts

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.

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Gabriel Arnold
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193 views3 pages

Soviet Peaking Program - Deadlifts

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.

Uploaded by

Gabriel Arnold
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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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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