Peaking is one of the most nerve-racking obstacles a lifter can face, even for those with years of experience. Sometimes the best preps turn into the worst meets, and the worst preps turn out to be pleasantly surprising, but the name of the game has always been preparedness. 

Throughout my first ten years as a raw lifter, one of the most important things I learned and passed to lifters was that it is never about what you want that day but what you've got. 

Totals were never built on hopes and dreams but more so on the egotistical compromises made to salvage the day or, in other cases, to not stray from the objective of topping your last meet. Too often, too many lifters get caught up in a singular lift. They usually do not adhere to the cautionary tales of those before them, only to be slowly caught in the gripping realization that chasing that one particular lift has left them with a loss at the end of the day.

There is no right or wrong way to peak per se, and some do well staying acclimated to weight load or peaking right into the meet.

The following is a peak protocol I have developed and perfected over the last five years. It has proven itself time and time again for me and many of Bear Cave's competitors, and I sincerely hope it does the same for you.

The heaviest lifts work up to 97 to 98% of the plugged-in max, saving the heavier attempt for the meet based on how that lift goes within the peak. For example: if the bench works up to 97.5% for the heaviest single with commands; and is based on a 402 plug-in, the attempt would be 391.

If that attempt goes well and commands are followed, and the competition standard is met, a slightly higher number, the max or closer to it, would be recommended for the meet. On the other hand, in the case of a miss or no lift due to poor technique and standards, it would then be recommended for the lifter to go down a kilo chart jump at the meet or secure the one they missed in training as redemption.

Again, this is to build a total: not miss it in training and claim it will be their meet day.

For this plan of action, you will preferably need the following:

First, your federation's barbell used on the platform at their competitions (Stiff bar versus deadlift bar, squat bar versus power bar, etc.)

*This is for Raw or Raw with Wraps (Classic Raw) only.

This program will take you from 6 weeks out all the way until the meet day. It ends on a Wednesday, assuming you are competing Saturday.

If that is not the case and you are a Sunday lifter, move the final week's days up one and take a break between days 2 and 3, making the last lifting day (SBD) Thursday since you weigh in on Saturday.
Please understand this program is four days per week, and the rest days are written out.

6 Weeks Out From Meet: Deload Before Peak

Day 1: Bench and Aux Squat

  • Paused Competition Bench 4 x 3 @ 55% of Comp Max
  • Tempo Transformer / SSB Squat 5 x 2 @ 60% of Variation Max
  • Flat Bench Dumbbell Press + Close Press (Dumbbells Together) 20 and 10 for 2 Rounds
  • Incline Dumbbell Press 2 x 15
  • Seated Arnold Press 2 x 12
  • Triceps Rope Pushdown + Overhead Rope Extension 15 and 12 for 2 Rounds
  • Seated Rear Delt Fly 2 x 15

Day 2: Deadlift and Legs

  • Competition Deadlift 5 x 3 @ 60% of Comp Max
  • Belt Squat –OR- Hack Squat 2 x 15
  • Seated Leg Extensions (Hold every 5th Rep) 2 x 25
  • Lying Leg Curls 2 x 12
  • Wide Leg Press + Narrow Leg Press + Calf Press / Raise 20 Reps Each of 2 Rounds
  • Kettlebell Goblet Squats 2 x 15
  • Elevated Single Leg RDLs 2 x 12

Day 3: Aux Bench and Back

  • Micro Doubled Bands –OR- Chain Bench 6 x 2 @ 55% of Variation Max
  • Chest Supported Row 2 x 12
  • Single Arm Landmine –OR- Dumbbell Row 2 x 10
  • Pull-ups (Can be Weighted or assisted) 3 Rounds for an AMRAP
  • Lat Pulldown
    • (3 variations) for 2 Rounds of 12 Each: Wide Grip, Underhand, Close Grip
  • Cross Body Hammer Curls 2 x 15
  • EZ Curl Bar 21s 2 Rounds
  • Rear Delt Cable Crossover 2 x 20

Day 4: Squat and Aux Pull

  •  Paused Competition Squat 3 x 3 at 60% of Comp Max
  •  Banded Deadlifts 5 x 2 at 55% of Variation Max
    • Bands should be stretched over the platform using pegs or Heavy Dumbbells, light to medium gauge.
  • Incline Skullcrushers + Close Grip Press 12 and 10 of 2 Rounds
  • Incline Dumbbell Tri-set 10 of each movement for 2 Rounds
    • Underhand Fly, Triceps Extension, Wide Chest Fly
  • Stiff Arm Lat Pulldowns + Cable Face Pulls 15 and 12 for 2 Rounds
  • Banded Kettlebell Glute Thrust 2 x 12
  • Seated Low Row 2 x 12

5 Weeks Out From Meet: Start of Peak

Disclaimer: If fatigue is high, please adjust all accessories to 2 sets only each and work only to an RPE 8 for those sets!

Day 1: Comp Bench and Squat

  • Competition Bench 89% for a 2 x 2, then 78% for 4
  • Competition Squat 82% for 2 Reps, 85% for 2 Reps, 89% for a Single
  • Paused Squat 2 Reps at 75%, Then Backdown Sets 2 x 8 at 55%
  • Single Arm Landmine Row –OR- Standing Kettlebell Croc Row 3 x 12
  • Sissy Squat W/ Front Held Kettlebell / Plate –OR- Split Lunge With Dumbbell 3 x 15
  • Glute Ham Raises –OR- Back Extension 3 x AMRAP
  • Dumbbell Leg Curl Lying On Flat Bench 3 x 20
  • RDL with Barbell (Overhand Grip) -OR- Tempo RDL with Dumbbells at Side 3 x 12

*REST DAY IN BETWEEN DAY 1 and 2

Day 2: Bodybuilding Day

  • Trap Bar Deadlifts 3 x 3 at 70% (add 1% each week)
  • SSB JM Press (without handles) –OR- with a standard bar and a 2 board pad 3 x 20
  • Standing Dumbbell Military Press 3 x 20
  • Flat Bench DB Tempo Press w/ a Twist at the top 3 x 15
  • Tempo Incline DB Fly to Press 3 x 12
  • Incline Bench Dumbbell Tri-set
  • Tricep Ext with Tate Twist, Brick / Close Grip Press, Underhand Pec Fly 12 Each movement 3 Rounds
  • Cable Rope Tricep Pushdown + Cable Overhead Rope Tricep Extension 15 and 12 for 2 Rounds
  • Pec Deck / Machine Chest Fly + Close Press on Plate or Stack Machine 20 and 20 for 2 Rounds
  • Ab Wheel Rollouts + Cable Tower Face Pulls 12 and 15 for 2 Rounds
  • Blast Strap Inverted Row -OR- Inverted row in a rack using a barbell AMRAP x 2
  • Seated Dumbbell Rear Delt Fly  2 x 15
  • 20-Second Rest Curls on EZ Curl Bar -OR- Straight Bar 6 Rounds of 10 reps every 20 seconds
  • Shoulder Quad Set Finisher: 4 Ways (Front, Lateral, V Frame, A-Frame) 7 each movement 2 Rounds

*REST DAY IN BETWEEN DAY 2 and 3

Day 3: Aux Squat and Pull

  • Non-Dominant Squat Position 3 at 72.5%, 2 at 77%, and Backdowns 2 x 6 at 60%
  • Competition Deadlift at 89.5% for 1, 94% for a 2 x 1, and Backdowns 2 x 8 at 57.5%
  • Belt Squat Machine -OR- Angled Hack 3 x 15
  • Leg Extension Machine -OR- Banded Standing Single Leg Ext with ankle collar 3 x 15
  • Kneeling, Seated, or Standing Leg Curl Machine 3 x 20
  • Seal Rows Face down on Incline Bench at an angle 3 x 12
  • Standing Cross Body Hammer Curls 12 Each arm, Alternating for 3 Rounds
  • Plate Curls + Stiff Arm Lat Pulldowns on Cable 10 and 12 for 3 Rounds

Day 4: Aux and Upper Volumes

  • Ab Wheel 1 x 12 (before Aux bench)
  • Straight Bar Bench Against Doubled Micros / Mini 51% for a 2 x 10
  • Swiss Bar / Football Bar / Multi Grip Larsen Press 54.5% for a 3 x 9
  • Viking Press on Landmine Attachment –OR- Backwards Leverage Squat 3 x 15
  • Lat Pulldowns On Wide Attachment + Neutral Grip Pull-ups 20 and AMRAP for 3 Rounds
  • Close Grip Lat Pulldowns on V Handle + Straight Arm Lat Pulldowns 20 and 12 for 3 Rounds
  • V Grip Landmine Rows –OR- T Bar Rows 3 x 15
  • Incline EZ Curl Bar Skullcrushers + Close Grip Press on same bar/weight 15 and 10 for 3 Rounds
  • Single Arm Seated Cable Pulldown with a Twist 3 x 10
  • Cable Face Pulls w/ Rope Handle + Kneeling Ab Wheel Roll Outs 15 and 12 for 2 Rounds

*REST DAY IN BETWEEN DAY 4 and 1

4 Weeks Out From Meet: Heaviest

*Keeps the SAME format and Accessories, but percent and schemes change based on time out from the meet and taper.

Day 1: Comp Bench and Squat

  • Competition Bench 90.5% for a 2 x 1, 93.5% for 1, and 3 at 80%
  • Competition Squat 89.5% for 1, 94% for 1, 98% for 1
  • Paused Squat 2 Reps at 78%, Then Back down Sets 1 x 7 at 57%

Day 2: Bodybuilding Day (Stays the same except the +1% trap each week)

Day 3: Aux Squat and Pull

  • Non Dominant Squat Position 3 at 73%, 3 at 75%, and BackDowns 1 x 5 at 62%
  • Competition Deadlift 89.5% for 1, 95% for 1, 97.5% for 1, and Backdown 1 x 7 at 59.5%

Day 4: Aux and Upper Volumes

  • Ab Wheel 1 x 12 (before Aux bench)
  • Straight Bar Bench Against Doubled Micros / Mini 50% for a 2 x 12
  • Swiss Bar / Football Bar / Multi Grip Larsen Press 52% for a 3 x 10

3 Weeks Out From Meet: Heavy

Day 1: Comp Bench and Squat

  • Competition Bench 88% for 1, 94% for 1, and 97.5% for 1
  • Competition Squat 83.5% for 1, 89% for 1, and 93% for 2
  • Paused Squat 2 Reps at 81%, Then Backdown Sets 1 x 7 at 58%

Day 2: Bodybuilding Day (Stays the same except the +1% trap each week)

Day 3: Aux Squat and Pull

  • Non Dominant Squat Position 2 at 77%, 2 at 82%, and Backdowns 1 x 7 at 57%
  • Competition Deadlift 89% for a 2 x 1 and Backdown 2 x 7 at 62%

Day 4: Aux and Upper Volumes

  • Ab Wheel 1 x 12 (before Aux bench)
  • Straight Bar Bench Against Doubled Micros / Mini 55.5% for a 2 x 9
  • Swiss Bar / Football Bar / Multi Grip Larsen Press 51% for a 3 x 11

2 Weeks Out From Meet: Taper Starts

Day 1: Comp Bench and Squat

  • Competition Bench 90.5% for 2 x 1 and 3 at 85%
  • Competition Squat 83% for 1, 86.5% for a 2 x 1
  • Paused Squat 2 Reps at 75%, Then Backdown Sets 2 x 5 at 60%

Day 2: Bodybuilding Day (Stays the same except the +1% trap each week)

Day 3: Aux Squat and Pull

  • Non Dominant Squat Position 1 at 82%, 1 at 85%, 1 at 87%, and Backdowns 2 x 5 at 61%
  • Competition Deadlift 83.5% for a 2 x 1, 87% for 1 and Backdowns 2 x 6 at 65% 

Day 4: Aux and Upper Volumes

  • Ab Wheel 1 x 12 (before Aux bench)
  • Straight Bar Bench Against Doubled Micros / Mini 58% for a 2 x 8
  • Swiss Bar / Football Bar / Multi Grip Larsen Press 50% for a 3 x 12

1 Week Out/Meet Week: Taper Cut Off

Day 1: Comp Bench and Squat (Sunday)

  • Competition Bench 81% for 2 Singles with Commands
  • Competition Squat 80% for 2 Singles with Commands
  • Accessories stay the same as previous Day 1's 

Day 2: Bodybuilding Day (No Trap Bar or JM Press, only accessories) (Tuesday)

Day 3: LAST LIFT DAY SBD w/ Commands (Wednesday)

  • Squat 60% for 3 x 1, Bench 55% for a 3 x 1, Deadlift 54% for 3 x 1
  • Leg Extension Machine – OR- Banded Standing Single Leg Ext with ankle collar 2 x 20
  • Kneeling, Seated, or Standing Leg Curl Machine 2 x 20
  • Seal Rows Face down on Incline Bench at an angle 2 x 12
  • Standing Cross Body Hammer Curls w/ Dumbbells 12 Each arm for 2 Rounds
  • Plate Curls + Stiff Arm Lat Pulldowns on Cable 10 and 12 for 2 Rounds

*Thursday Rest, Friday Weigh-in, and Saturday is Meet Day

Meet Day

Warmups for a meet day should be the same jumps you take in training, as you are trying to simulate a typical training day. There is never a need to try new ideas, equipment, or wraps; or a new technique the day of the meet. Always remember there will be variables you cannot control, so you need to do your best to maintain what you can. Know how many jumps you need to make to be ready to take your opener on the platform.

The heavier loads are practiced for a reason, and they should be close, if not exactly what you will be attempting at the meet. For example: if the squat plug is 606, 89.5% is 542 and close to the opener range. 94 to 95% would be a second at around 575, and the third being based on how successful the 97 to 98% was in training.

If it was smoked, then go to 606; if not, stick to the 97 or 98% practiced at 593. At no time is it recommended that a lifter goes up in weight after a missed attempt, even if it was due to commands (especially at the beginner to intermediate level). It is also wise to plan these possible jumps out ahead of time with a handler or coach. Writing down your attempts or creating a note on your phone to have ready for the judge's table takes a lot of guesswork out of calling your numbers for your seconds and thirds.

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Travis Rogers currently resides on the Eastern Shore of Maryland, where he owns and operates a strength training facility, "The Bear Cave." He also works as a graphic designer, and 10th and 12th grade ELA teacher, and is active in the community with his 501(c)3 charity organization for underprivileged children. He is the WRPF MD and DE state chairman, a national-level referee, and a meet director for the surrounding area. 

Travis has been in the top-10 198 rankings for the last four years in both sleeves and wrapped divisions. After double quad rupture surgery, he's begun a new journey in equipment. In his first meet back from surgery, he totaled 2138 in the unlimited 198 division.