A 16-week tournament prep with a squat focus. Exact percentages of your 1RM, mesocycle periodization, deload before competition. 4 days per week. Inspired by Boris Sheiko's methodology.
By Gravity Room
Program weeks (relative)
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| W1 | 10 | 5 | ||
| W2 | 12.5 | 4 | ||
| W3 | 15 | 3 | ||
| 1 | 15 | 3 | ||
| 2 | 15 | 3 | ||
| 3 | 15 | 3 | ||
| 4 | 15 | 3 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| W1 | 10 | 5 | ||
| W2 | 12.5 | 4 | ||
| W3 | 15 | 3 | ||
| 1 | 15 | 2 | ||
| 2 | 15 | 2 | ||
| 3 | 15 | 2 | ||
| 4 | 15 | 2 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 8 | ||
| 2 | — | 8 | ||
| 3 | — | 8 | ||
| 4 | — | 8 | ||
| 5 | — | 8 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 8 | ||
| 2 | — | 8 | ||
| 3 | — | 8 | ||
| 4 | — | 8 | ||
| 5 | — | 8 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 5 | ||
| 2 | — | 5 | ||
| 3 | — | 5 | ||
| 4 | — | 5 | ||
| 5 | — | 5 |
It runs 4 days per week across a 16-week block with a squat emphasis.
It is a squat-focused powerlifting prep for lifters peaking for a meet, using exact 1RM percentages and mesocycle periodization.
Yes. It periodizes training across mesocycles and schedules a deload before competing to peak for a meet.
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