Barbell Medicine Novice Peaking Template (October 2018)
Three weeks of three-day lifting use effort targets and lighter sets, with general fitness work early and a meet taper.
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Follow Novice Peak with its week-3 taper. Warm up toward the target effort using weights and jumps you choose. Rest 4–5 minutes between working sets, using the 2–3-minute guidance during preparation. Choose each set’s weight for today’s RPE and base backoffs on the top weight you actually lift. For strengthlifting, replace bench variations with the matching press variations and ordinary press with bench. Follow the squat and deadlift belt instructions. Use a two-inch deficit with optional straps, two-count squat and bench pauses, and a forehead pause for press. Finish week-1 and week-2 GPP before moving to the next week; choose to do GPP after lifting or on its own before the first lifting workout. In week 3, do taper workout one 4–5 days before the meet and taper workout two 2–3 days before, then compete on the meet date. Move to the next phase after its final workout, making each required training choice before starting.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Deficit platform
- Flat bench
- Squat rack
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