Peaking & Deload Blocks

Please Note: Your programming may not resemble this post if you have recently joined, are starting back after a break, are doing bodyweight/DB programming for the week, or need an individual adjustment for another reason. You will be moved into “regular” class programming when deemed appropriate by your coach!

February is all about capitalizing on the gains you’ve been making throughout the last quarter! This month’s program will be pretty simple: you will see fewer lift variants and little to no accessories. Simple doesn’t necessarily mean “easy” though, as your absolute loads will be higher this month than last month. There will be a directly inverse relationship between volume & intensity this month: as volume drops, intensity increases. We will “peak” & test your 1RMs in the third week of February either at Galentines or in class. Then the last week of February will be a deload week, meaning training will be recovery focused with very low intensities. We will return to greater training variability in March, so we’ll have a lot more to cover in the next programming update!

Some things to ensure the best results during your 1RM test:

Make sure you are getting good practice with a belt (if you’ll be using one) in the squat and the deadlift for the first couple weeks of February.
If you have never used alternate grip (or hook grip) in your deadlift before, you’re going to want a few practice reps with that before testing your 1RM as you are likely going to need it! Make sure to discuss this with your coach if necessary.
Make sure you are hitting your RPEs accurately leading up to the meet - no sandbagging! The practice with intensity is really important.
Your coach will likely have an idea of what you’ll be doing weight-wise at your 1RM test (or at least a range). If you have questions or want to know what to aim for, make sure you chat with them about it to see if you’re on track!

February 2025 Programming