The Verkhoshansky Peaking Plan

	Day 1	Day 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
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
Set10		105++% X 1

RSR

Pre- RSR
Week 1
5 sets of 3 @ 70%
5 sets of 5 @ 70%
5 sets of 3 @ 70%
Week 2
3 sets of 3 @ 75%
5 sets of 3 @ 70%
5 sets of 5 @ 70%
Week 3
5 sets of 3 @ 75%
3 sets of 3 @ 80%
5 sets of 5 @ 70%
Week 4
5 sets of 3 @ 85%
3 sets of 3 @ 80%
3 sets of 3 @ 90%
Week 5
Your choice @ 70%
Your choice @ 70%
Test for new 1 rm

The Russian Squat Routine
(Sets x Reps @ % of 1rm)

Week 1
6 x 2 @ 80%
6 x 3 @ 80%
6 x 2 @ 80%
Week 2
6 x 4 @ 80%
6 x 2 @ 80%
6 x 5 @ 80%
Week 3
6 x 2 @ 80%
6 x 6 @ 80%
6 x 2 @ 80%
Week 4
5 x 5 @ 85%
6 x 2 @ 80%
4 x 4 @ 90%
Week 5
6 x 2 @ 80%
3 x 3 @ 95%
6 x 2 @ 80%
Week 6
2 x 2 @ 100%
6 x 2 @ 80%
Test new 1rm (105%)

January 2010

Jan 02 2010 - Bear 2/8/8
x1 DL x5 205 - 1025
x1 DL x5 185 - 925
x13 DL x5 165 - 10725
x1 SP x3/5 65 - 520
x1 SP x5 55 - 550
x5 SP x5 45 - 2250
15995

Jan 03 2010 - Bear 3/8/9
x1 DL x5 210 - 1050 - pr
x1 DL x5 190 - 950
x13 DL x5 170 - 11050
x1 BP x5 170 - 850
x1 BP x5 150 - 750
x6 BP x5 135 - 4050
18700

Jan 05 2010 - Bear 4/9/9
x1 DL x5 215
x1 DL x5 195
x9 DL x5 175
x1 SP 0/5 65
x1 SP x5 55
x4 SP x5 45
physically ill

Jan 08 2010 - Bear 5/9/10
DL 220 5 - 1100
DL 200 5 - 1000
DL 180 5/10 - 9000
BP 175 5 - 875
BP 155 5 - 775
BP 135 5/3 - 2025
BP 135 4 - 540
15315 - still have cough

Jan 09 2010 - Bear 6/10/10
DL 225 5 -1125
DL 205 5 -1025
DL 185 5/9 -8325
MP 95 5/6 - 2850
13325

Jan 11 2010 - Bear 7/10/11
DL 230 5 - 1150
DL 210 5 - 1050
DL 190 5/9 - 8550
BP 175 5 - 875
BP 155 5 - 775
BP 135 5/5 - 3375
16075

Jan 13 2010 - Bear 8/11/11
DL 235 5 - 1175
DL 215 5 - 1075
DL 195 5/9 - 8775
SP 55 5/2- 1100
SP 45 5/4 - 1800
13925

Jan 15 2010 - Bear 9/11/12
DL 240 5 - 1200
DL 220 5 - 1100
DL 200 5/8 - 8000
BP 180 3 - 540
BP 155 5 - 775
BP 135 5/5 - 3375
14990

Jan 18 - Bear 10/12/12
DL 245 5 - 1225
DL 225 5 - 1125
DL 205 5/7 - 7175
MP 100 5/7 - 3500
12975

Jan 20 - Bear 11/13/12
DL 250 5 - 1250
DL 230 5 - 1150
DL 210 5/7 - 7350
MP 105 5/6 - 3150
12900

Jan 23 - Bear 12/14/12
DL 260 5 - 1300 - pr
DL 240 5 - 1200
DL 210 5/3 - 3150
DL 205 5/2 - 2050
MP 110 5/3 - 1650
MP 100 5 - 500
MP 95 5 - 475
10325

Jan 26 - Pre RSR
SDL 205 3/5
BP 155 6/3
Tri 70 8-10/2
Delt 30 8-10/2

Jan 28 - Pre RSR
SDL 205 5/5
BP 155 6/3
Tri 70 10/2
Delt 30 8-10/2

Jan 30 - Pre RSR
SDL 205 3/5
MP 110 5/6