I was recently preparing myself for the next meet I’m competing in. I wrote down exactly what I wanted to do every week prior to the meet. When I was younger, I had no idea how to peak for meets. I searched the internet for hours and still couldn’t find a program that assisted me in what I should be doing. From experience and with some help from my amazing lifting partners, Jim and Robin Kilts, Dave Kingwater, and Dan Jaffe, I designed this program to have in front of me week in and week out until judgment day arrived. I applied this method to all three lifts during my max effort days.

Before you perform these percentages, use a proper warm up. During the warm up, start with the bar and work on technique as well as bar speed through every repetition.

I prefer to perform:

  • 2 X 10, bar
  • 2 X 8, 95 lbs
  • 1 X 5, 135lbs

After this, I progress my sets until I reach my working sets. Whatever weight your working sets are, use four to five warm-up sets to work on technique.

Getting into the programming, a “+” after a number means you should be getting more than that number. Perform as many reps as possible. When it says ‘pause’ in weeks 13 through 15, it applies only to the bench. Work on technique for your meet. Have your spotters give you a “lift” call once the bar comes to a full stop on your chest. Have another person, not a spotter, give you an “up” call on your squats. Technique is the key during the squat. Stay tight and get the depth your federation requires during every repetition.

Week 1: 5+ 75% 1RM

Week 2: 3+ 80% 1RM

Week 3: 1+ 85% 1RM

Week 4: Deload

Week 5: 3+ 83% 1RM

Week 6: 1+ 87% 1RM

Week 7: Deload

Week 8: Triples 90% 1RM

Week 9: AMRAP 90% 1RM

Week 10: Doubles 93–95% 1RM

Week 11: Singles 95–97% 1RM

Week 12: Deload

Week 13: Pause doubles (subtract 25–30 lbs of 1RM)

Week 14: Pause singles (subtract 20 lbs of 1RM)

Week 15: Pause singles (subtract 15–20 lbs of 1RM)

Week 16: Show off what you worked hard for

I stole some of Jim Wendler’s 5/3/1 program because it has helped me push myself during my working sets harder than ever before. I hope this helps you in your next meet. I would appreciate feedback on how it helped you, as I know it worked for me. Good luck to all lifters and keep getting after it.