Russian Peaking Plan - Results!

Results from a personalized version of  the Soviet Peaking Cycle - aka Russian Peaking Plan:

Today was week 6, heavy day [record day for my Klokov press cycle.] My current 1 RM was 110 and following your program you set up for me my projected new 1 RM was 115 or better.Here is how it went, as per your suggested week 6 heavy/record day outlined program::

    Klokov press:   50 X 8;

    Klokove press: 70 X 5;

    Barbell OHP    120 X 3;

    Klokov press:   95 X 1;

    Klokov press    115 X 1;

    Klokov press:   120 X 1;

    Klokov press:    125 X 1

Upped my 1 RM by 15 pounds. The 125 was a grind but I got it. Could have gotten a couple of more reps on the 115 and at least 1 more on the 120

The crucial test for the program, at least for me, is its success on the standing barbell overhead press. Can't wait to get on that program.

M

If you are unfamiliar with this program is goes like this:

 Russian Peaking Plan

One of the best- if not THE best- program I followed during my powerlifting/strongman competition davs had to be the Russian Peaking Plan. Developed in the Evil Empire by elite sports scientists, it didn't leak out until towards the end of the Soviet era. It would get incredible results where other plans would fail. Here is the nuts and bolts of this amazing program:

NOTE : You MUST have a strenght/fitness base before attempting this program. Kettlebells would be an excellent choice.

week 1 Work out 1 %45 X 8-10 reps %55 X 6-8 %65 X 6 %65 X 6 %70 X 6 %70 X 6

Wk 1 WO 2 %45 X 8-10 % 55 X 6-8 %65 X 5 %75 X 5 %80 X 5 %80 X 5 %80 X 5 %75 X 5 %65 X 6-8 %50 -%55 X burn out


Wk 2 WO 1 %45 X 8-10 %55 X 6-8 %65 X 6 %70 X 5 %75 X 5 %70 X 5

Wk 2 WO 2 %55 X 8-10 %55 X 6-8 %65 X 5 %75 X 4 %80 X 4 %85 X 4 %85 X 4 %85 X 4 %80 X 5 %70 X 6-8

Wk 3 WO 1 %45 X 8-10 %55 X 6-8 %65 X 5 %70 X 4 %75 X 3 %80 X 3 %75 X 3

WK 3 WO 2 %45 X 8-10 %55 X 6-8 %65 X 5 %75 X 4 %85 X 3 %90 X 3 %90 X 3 %80 X 5 %55 X burn out

Wk 4 WO 1 %45 X 8- 10 %55 X 6-8 %65 X 5 %75 X 4 %80 X 3 %85 X 3

Wk 4 Wo 2 %45 X 8- 10 %55 X 6-8 %65 X 5 %75 X 4 %85 X 2 % 90 X 2 %95 X 2 %75 X burn out

WK 5 WO 1 %45 X 8-10 %55 X 6-8 %65 X 5 %75 X 5 %75 X 5

Wk 5 WO 2 %45 X 8-10 %55 X 6-8 %65 X 5 %75 X 3 %80 X 3 %85 X 2

Wk 6 WO 1 %45X 8-10 %55 X 6-8 %65 X 5 %75 X 3 % 80 X 2 % 80 X 2

MAX out or Competition : %45 X 8-10 %55 X 6-8 %65 X 5 %75 X 3 %85 X 2 %90 X 1 % 95 X 1 %102- %110 X 1 ( Personal best) %102-%110X 1 ( Personal best)

Note: Pick 1 to several PRIME MOVER movements to do this with.

Have a good strenght/fitness base BEFORE attempting this plan.

Cut back on assistance work while following this plan.

Take a break after the max out day then go back to base training for a while.

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