Day 1
- Barbell High Bar Squat5 × 2-3 · 85% e1RMIntensity range 85-87%; sets vary with how you feel (5 sets used as placeholder)
The Journey: Advanced Peak
The Journey's 6-week advanced meet prep: singles and doubles in the 85%→95% range on separate days for each big lift, climbing week by week, opener the week before the meet, and three light technique sessions in meet week.
- Weeks
- 6
- Days / week
- 3
- Exercises / day
- 1–3
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Download on the App StoreWeek structure
Week 11-2 accessory exercises of your choice each day
Day 2
- Barbell Conventional Deadlift5 × 2-3 · 85% e1RMIntensity range 85-88%; sets vary with how you feel (5 sets used as placeholder)
Day 3
- Barbell Bench Press5 × 2-3 · 85% e1RMIntensity range 85-87%; sets vary with how you feel (5 sets used as placeholder)
Week 2
Day 1
- Barbell High Bar Squat4 × 1-2 · 90% e1RMIntensity range 90-92%; the number of sets varies with how you feel (4 sets entered here as a placeholder).
Day 2
- Barbell Conventional Deadlift3 × 1-2 · 90% e1RMIntensity range 90-92%; sets vary with how you feel (3 sets used as placeholder)
Day 3
- Barbell Bench Press4 × 1-2 · 90% e1RMIntensity range 90-92%; the number of sets varies with how you feel (4 sets entered here as a placeholder).
Week 3
Day 1
- Barbell High Bar Squat5 × 1-2 · 88% e1RMIntensity range 88-90%; the number of sets varies with how you feel (5 sets entered here as a placeholder).
Day 2
- Barbell Conventional Deadlift3 × 3 · 75% e1RM
Day 3
- Barbell Bench Press5 × 1-2 · 88% e1RMIntensity range 88-90%; the number of sets varies with how you feel (5 sets entered here as a placeholder).
Week 4
Day 1
- Barbell High Bar Squat2 × 1 · 93% e1RM93-95% single, 1-3 sets depending on how you feel, no failure.
Day 2
- Barbell Conventional Deadlift1 × 1Opener weight for the deadlift, no failure
Day 3
- Barbell Bench Press2 × 1 · 93% e1RM93-95% single, 1-3 sets depending on how you feel, no failure.
Week 5
Day 1
- Barbell High Bar Squat1 × 1Opener weight, no failure.
Day 2
- Barbell Conventional Deadlift3 × 3 · 75% e1RM
Day 3
- Barbell Bench Press1 × 1Opener weight, no failure.
Week 6Meet week
Day 1
- Barbell High Bar Squat4 × 3 · 60% e1RM
- Barbell Bench Press4 × 3 · 60% e1RM
- Barbell Conventional Deadlift4 × 1 · 60% e1RM
Day 2
- Barbell High Bar Squat4 × 3 · 60% e1RM
- Barbell Bench Press4 × 3 · 60% e1RM
- Barbell Conventional Deadlift4 × 1 · 60% e1RM
Day 3
- Barbell High Bar Squat3 × 3 · 40% e1RM
- Barbell Bench Press3 × 3 · 40% e1RM
- Barbell Conventional Deadlift3 × 1 · 40% e1RMDay 4: meet!
Program guide
Overview
The Journey's advanced peaking (meet prep) program, used after the advanced offseason block. 3 sessions per week (one day each for squat/deadlift/bench): intensity progresses week by week from sets of 2-3 reps at 85-88% to singles at 93-95%, deadlift switches to light early after Week 3 (75% 3×3 maintenance), in the week before the meet all three lifts only touch the opener, and in meet week it drops to light technique sets at 60%→40%, with the meet on day 4.
Who it's for
- Advanced lifters preparing for a meet; the wide set range (1-6 sets) requires mature self-regulation.
Weekly structure
W1: all three lifts 85-88% ×2-3 reps (4-6 sets); W2: 90-92% ×1-2 (2-5 sets); W3: squat/bench 88-90% ×1-2, deadlift 75% 3×3; W4: squat/bench 93-95% singles (1-3 sets), deadlift opener; W5: squat/bench opener, deadlift 75% 3×3; meet week: D1/D2 60% (squat/bench 4×3, deadlift 4×1), D3 40% (3×3/3×1), D4 meet. Each day has 1-2 targeted accessories of your choice (not included as placeholders).
Progression rules
A one-time meet prep cycle; within a range, choose how many reps based on bar speed that day, and no single is allowed to fail. After the meet, update your 1RM from your result and go back to the offseason block.
Notes
- Set counts are entered as the midpoint of the range and flex with how you feel in practice (the set notes state the range).
Program by Greg Nuckols. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.