Gaglione Strength 6 Week Peaking Program 2ac1d
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- Pages: 12
- In the tab to the right, input your maximum weights for each of the lifts listed, as well as your projected end date for the progra - The formulas provided will project approximately 90% of those lifts in order to increase submaximal strength
- Any projected weights in each of the phase tabs are only estimates, feel free to adjust on feel, particularly on supplemental lift - You should not be failing lifts or giving maximum total effort unless specified
- Anytime a set and rep range is labeled with 2 different numbers (e.g. 5/3 and 3/2), the first group of sets and reps is to be used - Anytime you see an asterisk ( * ) on a rep range, do as many reps as possible - After you perform this lift, adjust training max in the calculator tab - Please use the PDF you received as your training log to record the weights you actually use
projected end date for the program
ximal strength particularly on supplemental lifts
up of sets and reps is to be used with the lowest range weight, with the second group of sets and reps are being used to build up to the hig
being used to build up to the highest range weight
Weight
Reps
Squat
350
1
315
Bench
250
1
225
Deadlift
450
1
405
End Date
12/9/2017
Day 1
PrePeaking Week Squat 10/28/2017 Low Bar w/ Chains 11/4/2017 Competition Squat
Sets Reps 5/3 3/2 1*
Working Range Working Weights 65.0% 80.0% 205 250 93.0% 295
Week Squat 10/28/2017 Low Bar 3ct Pause Squat 11/4/2017 Low Bar 3ct Pause Squat
Sets Reps Working Range Working Weights 4 5 60.0% 190 2 5 55.0% 175
Week Exercise 10/28/2017 SB Pike 11/4/2017 SB Pike
Sets Reps Working Range 4 5 1 10
Working Weights
Week Exercise 10/28/2017 GHR or Back Extension 11/4/2017 GHR or Back Extension
Sets Reps Working Range 4 12 1 20
Working Weights
Week Exercise 10/28/2017 Slingshot Abduction/Hip Abduction 11/4/2017 Slingshot Abduction/Hip Abduction
Sets Reps Working Range 4 10 1 15
Working Weights
Week Exercise 10/28/2017 Cable/TRX Holds 11/4/2017 Cable/TRX Holds
Sets Reps Working Range 4 20 1 35
Working Weights
Day 2
PrePeaking Week Bench 10/28/2017 Bench w/ Chains 11/4/2017 Competition Bench Press
Sets Reps 5/3 3/2 1*
Working Range Working Weights 65.0% 80.0% 145 180 93.0% 210
Week Bench 10/28/2017 3ct Pause Close Grip Bench 11/4/2017 3ct Pause Close Grip Bench
Sets Reps Working Range Working Weights 4 5 60.0% 65.0% 135 145 2 8 55.0% 125
Week Exercise 10/28/2017 Chest ed Row 11/4/2017 Chest ed Row
Sets Reps Working Range 4 5 1 20
Working Weights
Week Exercise 10/28/2017 DB Overhead Press 11/4/2017 DB Overhead Press
Sets Reps Working Range 4 8 1 12
Working Weights
Week Exercise 10/28/2017 Seated Bicep Curls Slow Eccentric 11/4/2017 Seated Bicep Curls Slow Eccentric
Sets Reps Working Range 4 10 1 20
Working Weights
Week Exercise 10/28/2017 DB Deadstop triceps 11/4/2017 DB Deadstop triceps
Sets Reps Working Range 4 10 1 25
Working Weights
Day 3
PrePeaking Week Deadlift 10/28/2017 Competition Deadlift 11/4/2017 DL w/ Chains
Sets Reps 1* 6/2 2/1
Working Range Working Weights 93.0% 375 65.0% 75.0% 265 305
Week Deadlift 10/28/2017 Block Pulls 11/4/2017 Block Pulls
Sets Reps Working Range Working Weights 4 5 60.0% 70.0% 245 285 2 5 50.0% 60.0% 205 245
Week Bench 10/28/2017 Spotto Press 11/4/2017 Spotto Press
Sets Reps Working Range Working Weights 4 10 60.0% 135 1 12 50.0% 115
Week Exercise 10/28/2017 One arm DB Row w Pause 11/4/2017 One arm DB Row w Pause
Sets Reps Working Range 4 6 2 15
Working Weights
Week Exercise 10/28/2017 suit case holds 11/4/2017 suit case holds
Sets Reps Working Range 3 20 2 25
Working Weights
Week Exercise 10/28/2017 Single Leg Glute Bridge 11/4/2017 Single Leg Glute Bridge
Sets Reps Working Range 4 10 2 15
Working Weights
Peaking
Day 1
Week Squat 11/11/2017 Squat w/ Bands 11/18/2017 Reverse Bands Squat 11/25/2017 Competition Squat 12/2/2017 Competition Squat
Sets Reps Working Range Working Weights 6 2 50.0% 70.0% 160 220 1 3 100.0% 315 1 1 100.0% 315 1 1 90.0% 285
Week Squat 11/11/2017 1ct Pause Squat 11/18/2017 1ct Pause Squat 11/25/2017 1ct Pause Squat 12/2/2017 1ct Pause Squat
Sets Reps Working Range Working Weights 3 6 55.0% 175 2 5 65.0% 205 2 5 60.0% 190 1 5 50.0% 160
Week Exercise 11/11/2017 Plank 11/18/2017 Plank 11/25/2017 Plank 12/2/2017 Plank
Sets Reps Working Range 3 20 2 30 2 30 1 30
Working Weights
Week Exercise 11/11/2017 GHR or Back Extension 11/18/2017 GHR or Back Extension 11/25/2017 GHR or Back Extension 12/2/2017 GHR or Back Extension
Sets Reps Working Range 3 15 2 12 2 8 1 10
Working Weights
Week Exercise 11/11/2017 Hip Circle wall squat 3ct Pause 11/18/2017 Hip Circle wall squat 3ct Pause 11/25/2017 Hip Circle wall squat 3ct Pause 12/2/2017 Hip Circle wall squat 3ct Pause
Sets Reps Working Range 3 8 2 10 2 8 1 12
Working Weights
Peaking
Day 2
Week Bench 11/11/2017 Bench w/ Bands 11/18/2017 SlingShot Bench 11/25/2017 Competition Bench Press 12/2/2017 Competition Bench Press
Sets Reps Working Range Working Weights 6 2 50.0% 70.0% 115 160 1 3 100.0% 225 1 1 100.0% 225 1 1 90.0% 205
Week Bench 11/11/2017 3ct Spotto Press 11/18/2017 3ct Spotto Press 11/25/2017 3ct Spotto Press 12/2/2017 3ct Spotto Press
Sets Reps Working Range Working Weights 2 8 70.0% 160 3 6 75.0% 170 2 5 70.0% 160 1 8 50.0% 115
Week Exercise 11/11/2017 Chest ed Row 11/18/2017 Chest ed Row 11/25/2017 Chest ed Row 12/2/2017 Chest ed Row
Sets Reps Working Range 2 8 3 12 2 10 1 10
Working Weights
Week Exercise 11/11/2017 DB bench 5ct eccentric 11/18/2017 DB bench 5ct eccentric 11/25/2017 DB bench 5ct eccentric 12/2/2017 DB bench 5ct eccentric
Sets Reps Working Range 3 8 3 12 2 6 1 10
Working Weights
Week Exercise 11/11/2017 Band/Cable Triceps 3ct Pause 11/18/2017 Band/Cable Triceps 3ct Pause 11/25/2017 Band/Cable Triceps 3ct Pause 12/2/2017 Band/Cable Triceps 3ct Pause
Sets Reps Working Range 3 15 3 12 2 10 1 20
Working Weights
Peaking
Day 3
Week Deadlift 11/11/2017 Reverse Band Comp Deads 11/18/2017 Competition Deadlift 11/25/2017 Competition Deadlift 12/2/2017 Speed DL
Sets Reps Working Range Working Weights 1 3 100.0% 405 1 1 100.0% 405 1 1 85.0% 345 6 1 50.0% 205
Week Deadlift 11/11/2017 3ct Pause Deadlift 11/18/2017 3ct Pause Deadlift 11/25/2017 3ct Pause Deadlift 12/2/2017 3ct Pause Deadlift
Sets Reps Working Range Working Weights 3 6 65.0% 265 2 5 55.0% 225 2 5 50.0% 205 1 5 40.0% 160
Week Bench 11/11/2017 Close Grip 3ct Pause Feet Up Bench 11/18/2017 Close Grip 3ct Pause Feet Up Bench 11/25/2017 Close Grip 3ct Pause Feet Up Bench 12/2/2017 Close Grip 3ct Pause Feet Up Bench
Sets Reps Working Range Working Weights 3 8 40.0% 90 2 12 30.0% 70 2 10 35.0% 80 1 12 30.0% 70
Week Exercise 11/11/2017 Band/TRX holds 11/18/2017 Band/TRX holds 11/25/2017 Band/TRX holds 12/2/2017 Band/TRX holds
Sets Reps Working Range 2 30 3 40 2 35 1 60
Working Weights
Week Exercise 11/11/2017 Hanging Knee raise 11/18/2017 Hanging Knee raise 11/25/2017 Hanging Knee raise 12/2/2017 Hanging Knee raise
Sets Reps Working Range 3 10 2 12 2 8 1 10
Working Weights
- Any projected weights in each of the phase tabs are only estimates, feel free to adjust on feel, particularly on supplemental lift - You should not be failing lifts or giving maximum total effort unless specified
- Anytime a set and rep range is labeled with 2 different numbers (e.g. 5/3 and 3/2), the first group of sets and reps is to be used - Anytime you see an asterisk ( * ) on a rep range, do as many reps as possible - After you perform this lift, adjust training max in the calculator tab - Please use the PDF you received as your training log to record the weights you actually use
projected end date for the program
ximal strength particularly on supplemental lifts
up of sets and reps is to be used with the lowest range weight, with the second group of sets and reps are being used to build up to the hig
being used to build up to the highest range weight
Weight
Reps
Squat
350
1
315
Bench
250
1
225
Deadlift
450
1
405
End Date
12/9/2017
Day 1
PrePeaking Week Squat 10/28/2017 Low Bar w/ Chains 11/4/2017 Competition Squat
Sets Reps 5/3 3/2 1*
Working Range Working Weights 65.0% 80.0% 205 250 93.0% 295
Week Squat 10/28/2017 Low Bar 3ct Pause Squat 11/4/2017 Low Bar 3ct Pause Squat
Sets Reps Working Range Working Weights 4 5 60.0% 190 2 5 55.0% 175
Week Exercise 10/28/2017 SB Pike 11/4/2017 SB Pike
Sets Reps Working Range 4 5 1 10
Working Weights
Week Exercise 10/28/2017 GHR or Back Extension 11/4/2017 GHR or Back Extension
Sets Reps Working Range 4 12 1 20
Working Weights
Week Exercise 10/28/2017 Slingshot Abduction/Hip Abduction 11/4/2017 Slingshot Abduction/Hip Abduction
Sets Reps Working Range 4 10 1 15
Working Weights
Week Exercise 10/28/2017 Cable/TRX Holds 11/4/2017 Cable/TRX Holds
Sets Reps Working Range 4 20 1 35
Working Weights
Day 2
PrePeaking Week Bench 10/28/2017 Bench w/ Chains 11/4/2017 Competition Bench Press
Sets Reps 5/3 3/2 1*
Working Range Working Weights 65.0% 80.0% 145 180 93.0% 210
Week Bench 10/28/2017 3ct Pause Close Grip Bench 11/4/2017 3ct Pause Close Grip Bench
Sets Reps Working Range Working Weights 4 5 60.0% 65.0% 135 145 2 8 55.0% 125
Week Exercise 10/28/2017 Chest ed Row 11/4/2017 Chest ed Row
Sets Reps Working Range 4 5 1 20
Working Weights
Week Exercise 10/28/2017 DB Overhead Press 11/4/2017 DB Overhead Press
Sets Reps Working Range 4 8 1 12
Working Weights
Week Exercise 10/28/2017 Seated Bicep Curls Slow Eccentric 11/4/2017 Seated Bicep Curls Slow Eccentric
Sets Reps Working Range 4 10 1 20
Working Weights
Week Exercise 10/28/2017 DB Deadstop triceps 11/4/2017 DB Deadstop triceps
Sets Reps Working Range 4 10 1 25
Working Weights
Day 3
PrePeaking Week Deadlift 10/28/2017 Competition Deadlift 11/4/2017 DL w/ Chains
Sets Reps 1* 6/2 2/1
Working Range Working Weights 93.0% 375 65.0% 75.0% 265 305
Week Deadlift 10/28/2017 Block Pulls 11/4/2017 Block Pulls
Sets Reps Working Range Working Weights 4 5 60.0% 70.0% 245 285 2 5 50.0% 60.0% 205 245
Week Bench 10/28/2017 Spotto Press 11/4/2017 Spotto Press
Sets Reps Working Range Working Weights 4 10 60.0% 135 1 12 50.0% 115
Week Exercise 10/28/2017 One arm DB Row w Pause 11/4/2017 One arm DB Row w Pause
Sets Reps Working Range 4 6 2 15
Working Weights
Week Exercise 10/28/2017 suit case holds 11/4/2017 suit case holds
Sets Reps Working Range 3 20 2 25
Working Weights
Week Exercise 10/28/2017 Single Leg Glute Bridge 11/4/2017 Single Leg Glute Bridge
Sets Reps Working Range 4 10 2 15
Working Weights
Peaking
Day 1
Week Squat 11/11/2017 Squat w/ Bands 11/18/2017 Reverse Bands Squat 11/25/2017 Competition Squat 12/2/2017 Competition Squat
Sets Reps Working Range Working Weights 6 2 50.0% 70.0% 160 220 1 3 100.0% 315 1 1 100.0% 315 1 1 90.0% 285
Week Squat 11/11/2017 1ct Pause Squat 11/18/2017 1ct Pause Squat 11/25/2017 1ct Pause Squat 12/2/2017 1ct Pause Squat
Sets Reps Working Range Working Weights 3 6 55.0% 175 2 5 65.0% 205 2 5 60.0% 190 1 5 50.0% 160
Week Exercise 11/11/2017 Plank 11/18/2017 Plank 11/25/2017 Plank 12/2/2017 Plank
Sets Reps Working Range 3 20 2 30 2 30 1 30
Working Weights
Week Exercise 11/11/2017 GHR or Back Extension 11/18/2017 GHR or Back Extension 11/25/2017 GHR or Back Extension 12/2/2017 GHR or Back Extension
Sets Reps Working Range 3 15 2 12 2 8 1 10
Working Weights
Week Exercise 11/11/2017 Hip Circle wall squat 3ct Pause 11/18/2017 Hip Circle wall squat 3ct Pause 11/25/2017 Hip Circle wall squat 3ct Pause 12/2/2017 Hip Circle wall squat 3ct Pause
Sets Reps Working Range 3 8 2 10 2 8 1 12
Working Weights
Peaking
Day 2
Week Bench 11/11/2017 Bench w/ Bands 11/18/2017 SlingShot Bench 11/25/2017 Competition Bench Press 12/2/2017 Competition Bench Press
Sets Reps Working Range Working Weights 6 2 50.0% 70.0% 115 160 1 3 100.0% 225 1 1 100.0% 225 1 1 90.0% 205
Week Bench 11/11/2017 3ct Spotto Press 11/18/2017 3ct Spotto Press 11/25/2017 3ct Spotto Press 12/2/2017 3ct Spotto Press
Sets Reps Working Range Working Weights 2 8 70.0% 160 3 6 75.0% 170 2 5 70.0% 160 1 8 50.0% 115
Week Exercise 11/11/2017 Chest ed Row 11/18/2017 Chest ed Row 11/25/2017 Chest ed Row 12/2/2017 Chest ed Row
Sets Reps Working Range 2 8 3 12 2 10 1 10
Working Weights
Week Exercise 11/11/2017 DB bench 5ct eccentric 11/18/2017 DB bench 5ct eccentric 11/25/2017 DB bench 5ct eccentric 12/2/2017 DB bench 5ct eccentric
Sets Reps Working Range 3 8 3 12 2 6 1 10
Working Weights
Week Exercise 11/11/2017 Band/Cable Triceps 3ct Pause 11/18/2017 Band/Cable Triceps 3ct Pause 11/25/2017 Band/Cable Triceps 3ct Pause 12/2/2017 Band/Cable Triceps 3ct Pause
Sets Reps Working Range 3 15 3 12 2 10 1 20
Working Weights
Peaking
Day 3
Week Deadlift 11/11/2017 Reverse Band Comp Deads 11/18/2017 Competition Deadlift 11/25/2017 Competition Deadlift 12/2/2017 Speed DL
Sets Reps Working Range Working Weights 1 3 100.0% 405 1 1 100.0% 405 1 1 85.0% 345 6 1 50.0% 205
Week Deadlift 11/11/2017 3ct Pause Deadlift 11/18/2017 3ct Pause Deadlift 11/25/2017 3ct Pause Deadlift 12/2/2017 3ct Pause Deadlift
Sets Reps Working Range Working Weights 3 6 65.0% 265 2 5 55.0% 225 2 5 50.0% 205 1 5 40.0% 160
Week Bench 11/11/2017 Close Grip 3ct Pause Feet Up Bench 11/18/2017 Close Grip 3ct Pause Feet Up Bench 11/25/2017 Close Grip 3ct Pause Feet Up Bench 12/2/2017 Close Grip 3ct Pause Feet Up Bench
Sets Reps Working Range Working Weights 3 8 40.0% 90 2 12 30.0% 70 2 10 35.0% 80 1 12 30.0% 70
Week Exercise 11/11/2017 Band/TRX holds 11/18/2017 Band/TRX holds 11/25/2017 Band/TRX holds 12/2/2017 Band/TRX holds
Sets Reps Working Range 2 30 3 40 2 35 1 60
Working Weights
Week Exercise 11/11/2017 Hanging Knee raise 11/18/2017 Hanging Knee raise 11/25/2017 Hanging Knee raise 12/2/2017 Hanging Knee raise
Sets Reps Working Range 3 10 2 12 2 8 1 10
Working Weights
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