Heavy, but less of it
Fitness lasts weeks. Fatigue clears in days. A peak uses that gap: keep the weights heavy so strength stays sharp, cut the work so fatigue drains.
Most lifters use three to four weeks of peaking, ending in a taper of one to two weeks. Research on powerlifters points the same way:
- cut total volume by roughly 30 to 50%
- keep the main lifts at 85% of your max or more
- taper for one to two weeks
- finish with a few days of no hard training
Four weeks out, a 140 kg squat
| Weeks out | Main work | Squat |
|---|---|---|
| 4 | Top single at RPE 8, then 3 × 3. About two-thirds of usual sets. | 125 kg × 1, then 112.5 kg 3 × 3 |
| 3 | Top single at RPE 8–9, then 2 × 2. About half. | 130 kg × 1, then 117.5 kg 2 × 2 |
| 2 | Your opener for a single. Last heavy squat and deadlift. | 127.5 kg × 1 |
| Meet week | A few light singles early on, then rest. | 105 kg × 1, done by Wednesday |
The opener in week 2 should feel easy. If it doesn’t, it’s too heavy for the platform.
Five rules
- 01
Don’t max in the peak
A grinder at 100% three weeks out spends recovery you need on the day. The meet is the test.
- 02
Protect the deadlift
It takes longest to recover from. Last heavy pull about a week out. Bench can go later.
- 03
Cut sets, not weight
Keep the top weights. Take sets away.
- 04
Train like the platform
Pause every bench. Hit depth every squat. Wear the kit you’ll compete in.
- 05
Don’t take the whole week off
Rest the last few days. More than a week and heavy weights start to feel strange.
From the Compound founder. Notes on training, not medical advice.