Professor Yuri Verkoshansky

The original program as first offered by Prof. Verkoshansky.

The program lasts six weeks and finishes with a max. test. It would be most advantageous to complete the six-week program, then start a new cycle with your new 1RM as the basis for your percents.
 

6 Week Peaking Plan

	WORKOUT #1	WORKOUT #2
Week 1
Set 1	45% X 8-10	45% X 8-10
Set 2	55% X 6-8	55% X 6-8
Set 3	65% X 6	65% X 5
Set 4	65-70% X 6	75% X 5
Set 5	65-70% X 6	80% x 5
Set 6	65-70% X 6	80% X 5
Set 7		80% X 5
Set 8		75% X 5
Set 9		65% X 6-8
Set 10		50-55% X 8-12
Week 2
Set 1	45% X 8-10	45% X 8-10
Set 2	55% X 6-8	55% X 6-8
Set 3	65% X 6	65% X 5
Set 4	70% X 5	75% X 4
Set 5	70-75% X 5	80% X 4
Set 6	70-75% X 5	85% X 4
Set 7		85% X 4
Set 8		85% X 4
Set 9		80% X 5
Set 10		70% X 6-8
Week 3
Set 1	45% X 8-10	45% X 8-10
Set 2	55% X 6-8	55% X 6-8
Set 3	65% X 5	65% X 5
Set 4	70% X 4	75% X 4
Set 5	75% X 3	85% X 3
Set 6	75-80% X 3	90% X 3
Set 7	75-85% X 3	90% X 3
Set 8		80% X 5
Set 9		55-60% X 6-10
Week 4
Set 1	45% X 8-10	45% X 8-10
Set 2	55% X 6-8	55% X 6-8
Set 3	65% X 5	65% X 5
Set 4	75% X 4	75% X 4
Set 5	80-85% X 3	85% X 2
Set 6	80-85% X 3	90% X 2
Set 7		95% X 2
Set 8		75% x 4-6
Week 5
Set 1	45% X 8-10	45% X 8-10
Set 2	55% X 6-8	55% X 6-8
Set 3	65% X 5	65% X 5
Set 4	75% X 5	75% X 3
Set 5	75% X 5	80% X 3
Set 6		85% X 2
Peak Week 6
Set 1	45% X 8-10	45% X 8-10
Set 2	55% X 6-8	55% X 6-8
Set 3	65% X 5	65% X 5
Set 4	75% X 3	75% X 3
Set 5	80% X 2	85% X 2
Set 6	80% X 2	90% X 1
Set 7		95% X 1
Set 8		100% X 1
Set 9		102+% X 1 Personal Bests
Set 10		105++% X 1

Weeks 1 through 4 are progressive, while Week 5 drops off slightly. This effectively cycles strength preparing the lifter for Peak Week , number 6.