Part 13 in our series on physical culturist Alexey Faleev, where we get deep into the weeds. If you are just joining us, welcome! Please find links to previous installments here.
For a lifter at your stage, Faleev estimates that you can take your best weight in the 5×5 and aim to lift 120% of that in competition. So if you have pressed 200# for five sets of five, we will put you on a cycle to peak on contest day with a max lift of 240#.
If you are new to peaking cycles, Faleev starts you with a three-stage cycle. In the first stage, you will subtract 70lbs. from the target weight. For the first four weeks, you will do 5×5’s as usual, adding 5lbs. per week. Then you will add 10lbs. and graduate to the second stage, in which you will do three weeks of 4×4’s. (In this stage, as usual, you will add 5# to the bar in succeeding weeks.)
In the third stage comes the exotic part, the 6-4-2-1 workouts. You are about to get a real treat befitting your status as an experienced powerlifting competitor.
Take the weight you handled the previous week and add 15# to it. You are going to work up to a single with that weight today. First you will do 6 reps with a comfortably heavy weight. (Faleev lets you choose it on your own. I suggest something 30 to 40# lighter than your top weight for the day.) After 5 minutes’ rest, add some weight to the bar—not too much! 10# is plenty—and do four reps. Then add some more weight and do a double. Finally, jump all the way up to your planned weight for the day and “single” it.
Remember, this is not a max single!! Save that for game day! Today you are just practicing with a sub-maximal weight to build you up gradually up so that you peak on meet day—and not before!
The following week you will add 10# and repeat this process.
And the week after that, in place of a tenth workout, you will hit your planned weight of 240# in competition. Hooah!
|Week 1||170 x 5 x 5|
|Week 2||175 x 5 x 5|
|Week 3||180 x 5 x 5|
|Week 4||185 x 5 x 5|
|Stage 2||Add 10#|
|Week 5||195 x 4 x 4|
|Week 6||200 x 4 x 4|
|Week 7||205 x 4 x 4|
|Stage 3||Add 15#. Work up to that in several jumps, as shown below.|
|Week 8||185 x 6; 195 x 4; 210 x 2; 220 x 1|
|Week 9||195 x 6; 205 x 4; 220 x 2; 230 x 1|
|Week 10 (Meet day)||240 x 1 (Suggested attempts: 215; 230; 240)|
In our next installment, the even more advanced two-stage cycle.