Template How-To
Thank you for purchasing the RP Powerlifting Peaking Template!
In order to give you the best possible experience, we’ve included detailed instructions on how to run the
template in this document. In the FAQ document which you’ve also received, we address numerous
possible questions that you might have about the particulars of the process. Our best advice to you is to
read this whole document first, and then move on to the FAQ. Only upon reading both of these
documents do we recommend you start using the template for your training.
Purpose of this Template
Before we get into the instructions, let’s answer the most basic question of all; what’s this template
designed to do?
This template is designed to form the basis of your training to peak you for your best competition
performance in powerlifting. In modern periodization, powerlifting progress is best made through a
sequence of several months of training to put on size (what our hypertrophy templates can help with), a
month or several to make that new size generate more strength (what the strength templates can help
you with), and a month or so to peak for the 1RMs of powerlifting competition itself (what this template
will help you with). Because this is a powerlifting-specific peaking program, it will help greatly with
perfecting your technique at maximal loads and preparing you to express your true strength in
powerlifting, but it won’t do any of the following as well:
- Putting on strength for bodybuilding.
- Peaking for bodybuilding.
- Putting on strength for strongman.
- Peaking for strongman.
- Putting on size for powerlifting.
- Putting on strength for powerlifting.
- Crossfit, team sports, etc…
Because it won’t necessarily do any of those things well, we recommend you stay away from using it for
those things and stick to using it for its designed purpose; peaking your performance for a powerlifting
meet or gym meet.
Now that the purpose of the program is clear, let’s take a look at how to use the template to build and
execute a successful powerlifting peaking program.
Step by Step How-To Instructions
Step 1: Opening the template and making sure all sheets are included.
When you receive your template, it will come in the form of an excel file and several other word files.
The actual program is in the excel file and covers 3 sheets. If you use another program to view
spreadsheets (google docs, any apple products, etc…) we unfortunately cannot guarantee that the
formulas and drop-down menus will function properly, so we highly recommend using Microsoft Excel.
When you open your excel file, you should see 3 sheets:
- A.) Instructions for use
- B.) Initial data entry sheet
- C.) Mesocycle
If any of those sheets are missing (highly unlikely), please contact us and we’ll send you a fixed
document.
Step 2: Entering your preferred exercises.
Sheet 1 is just a super quick review of the instructions here, but if you’re starting with this document
(highly recommended), please go to sheet b (Initial data entry sheet) FIRST.
This sheet is where you plug in your needed values so that you can customize the program to your
needs.
In the “1.)” column, you’ll get a list of multiple squatting, pushing, pulling, and assistance exercises with
drop down menus for some choices. A couple of quick tips:
- The competition powerlifting moves (low bar squat, paused bench, stop-and-start deadlift) are
pre-set and not customizable. You can pick your own limited assistance work from the drop
down menus, but you MUST do the basic competition lifts if you’re going to have the training
specificity needed to do your best. For a very detailed discussion of the reasoning behind this
approach, please check out our powerlifting training ebook.
- If you don’t see any exercises you like in the drop-down menu options for the assistance lifts,
you can select the option “Other ___ move of choice.” Once you have selected that, go to the
third sheet (sheet “c.) mesocycle”) and manually type your desired exercise into the exercise
column on the left hand side of the sheet.
- Only select movements you’re competent in. This is not a novice program and you must know
the basic lifts well. Consider consulting a local powerlifting coach to help you with technique if
you’re struggling.
Step 3: Entering your estimated 5RM and 8RM values.
Once you’ve picked your exercises in column “1.),” you’re ready to pick their estimated 5RM or 8RM
values in the adjacent column. Pay close attention when you’re typing them in, because some exercises
require 5RM values and others require 8RM values. Does this mean you have to actually go to the gym
for the whole week before this program and find your 5-8RM values by testing them? Absolutely not. If
you have actual recent 5-8RM values from your older training, great, use those. If you don’t, you don’t
have to worry at all. This program is designed to work well in a wide range of weights that are estimates
of your 5RM and 8RM.
Your only job when picking them is to not be a complete knucklehead during the process. For example,
don’t pick for an 8RM something you’re likely going to struggle getting for 5 reps on a good day. These
don’t have to be “gun to your head” 8RMs, just realistic ones. On the other hand, don’t get super
conservative and put down for your 5RM weights you can rep out for 8 on any given day. Just give your
best guess to a realistic 5M, keep your fear and ego out of the decision as much as you can, and go from
there.
After the first week, if your first couple of sets on an exercise are 1 rep or total failure to complete a rep,
you need to bump the weight down in that initial 5RM column. If they are over 5 reps, you need to
bump that weight up. For 8RMs, first-week weights should be between 5 and 10 reps, otherwise you
need to adjust the weights. All else should work just fine. If your last couple of sets in any exercise
(when you are tired from the first sets) dip below 2 reps for your 5RM moves or 5 reps for your 8RM
moves, no worries, so long as the first couple of sets were over 1 and 5 reps, respectively.
Step 4: Following the workouts.
Once you’ve completed the 5RM and 8RM column and filled all those values in, you can switch over to
the rightmost sheet “c.) mesocycle” and your whole workout will be generated for you, including
weights, sets, and rep recommendations.
First thing is first when you’re training; the warmup. You’ve lifted a bunch before, so we’re not going to
tell you how to warm up. Warm up how you usually do until you’re ready to begin the working sets, and
feel free to warm up for the different exercises to your liking within each workout.
When you’re doing each working set, you’ll notice that the “rep goal” column is rather strange.
Sometimes it just says 3’s or something like that (in which case all sets in that exercise should be done
for 3 reps each), but usually it says something like “3/fail, 2/fail or 1/fail.” What does the /fail (read:
“from fail”) system mean?
It’s BRUTALLY SIMPLE. If the rep goal says “3/fail,” then you are to stop the set when you think you’ve
got about 3 reps left in the tank. When it says “2/fail,” stop when you only have two reps or so left and
when it says “1/fail,” stop the set when you only have one rep left before you give out. That’s it, it’s as
simple as that. What this means is that you’ll be pushing it pretty easy on the first weeks, and ramping
up the relative intensity as the weeks progress, which will of course be very tough. This system is
designed to execute the function of progressive overload to get you maximum results, and it will work
well ONLY IF YOU’RE HONEST WITH YOURSELF. If you push all the work sets to near failure in the first
weeks, you’re going to overreach and crap the bed long before the mesocycle is over (getting subpar
results). If you take it too easy, then the workouts will not be sufficiently challenging to get you your
best results.
A very quick note; if you have to break your technique to get more reps, YOU ALREADY FAILED. When
we write “2/fail,” we ALWAYS mean “2 reps away from failure WITH GOOD TECHNIQUE.” Never let your
technique slide for more reps. Sorry for yelling.
Lastly, if you’re confused about the from-fail system and are just not sure if you’re guessing right, don’t
be frustrated. Always seek to learn your body better, but in the meantime, just guess your best. Great
results will come if you’re even remotely close. Remember, you’re NEVER training to failure with any
weeks of this program.
Sometimes the weights programed will be MUCH lighter than their normal progressions would suggest,
especially for every other deadlift workout and for many of the other lifts. This is completely intentional
and done to manage fatigue. It is not an error in the spreadsheet. For many of these submaximal sets,
you’ll be given the option of doing “1’s or 3’s.” Sounds complicated, but it’s really simple. If you feel
pretty beat up and you’re moving kind of slow or the warm up weights feel heavy, just take fast singles.
On the other hand, if you feel pretty good, take triples to get in a bit more work. This auto-regulation is
a very important method of making sure you get just the work you need and no more or less. If you’re
feeling somewhere in between crappy and great, just doing the triples should work fine. Save the singles
for when you’re pretty beat up or fatigued. BUT, remember that it doesn’t make the program less
effective if you use singles when needed… there should be no pride in determining which way you go.
Step 7: Final Week
As the program begins, it’s going to have plenty of sets and the reps will usually be a bit higher. With
each week, the average weights get heavier and the number of sets might drop a bit. In the last week, to
REALLY bring down fatigue and allow you to express your true strength, the volume and weight on the
bar should be MUCH lower (unless you purchased the beginner template for lighter lifters, in which case
only the last half of the last week is very low on volume and intensity). Use good technique here and
make sure your bar speed is as high as it can be with the given weight (on the way up… still be under
control on the way down). Lifting with such light loads with such low sets and reps will allow you to drop
most of your fatigue and keep your technique and strength, which will result in best performances on
the platform at the end of the week!
More details on this process in the book, and for a quick rundown on the basics of periodization for
powerlifting training, please read the article here:
http://jtsstrength.com/articles/2013/12/03/nonsense-periodization-powerlifting/
For a quick run-through about using the templates, please check out this custom video. It was made
with the hypertrophy templates in mind, but very much applies to these templates as well.
