advancedStrength

1RM Peaking

A tested max on squat, bench and deadlift, five weeks from now.

OMNID never tests your 1RM. Except here, in the program built for it.

Duration
5 weeks
Frequency
4 days/wk
Sessions
17

Lower A · Upper A · Lower B · Upper B

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Lower A - Squat anchorIntensify 1, day 1
  • Back Squat1 × 2RIR 24-6 min
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1 of 3 slots in this session.

What you leave with

  1. 01

    A true one-rep max

    Tested on the day, on all three lifts. Not estimated from a set of five.

  2. 02

    Openers you have already lifted

    Every attempt is picked from your own logged sets, so the first one is never a guess.

  3. 03

    Deadlift on fresh legs

    Squat and bench on the first test day, deadlift 48 to 72 hours later.

How the 5 weeks run

  1. Way in

    Positioning

    1 week

    Heavy triples that set the weights the rest of the block works from.

  2. The work

    Intensify 1–2

    2 weeks

    Doubles, then singles.

  3. Taper

    Taper

    1 week

    Volume comes off so the test lands on fresh legs.

  4. Test

    Test

    1 week

    The numbers the block was built to produce.

It's for you if

  • You've just finished Classical Strength or Powerbuilding
  • Six weeks of squat, bench and deadlift are in your log
  • You're peaking for a meet, or for a number of your own

Start elsewhere if

  • You haven't run a structured block yetThere is nothing to pick your openers from until you have.See Classical Strength

Inside the program

54prescribed exercisesacross 17 sessions

  • Sets, reps and rest on every one, and a reps-in-reserve target wherever it applies.
  • Every load comes from your own logged sets.
  • Your log carries into whatever you run next.
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