🏆 Advanced Week 7 – Peak Week
Welcome to Peak Week. Training volume is dramatically reduced while intensity remains high. The goal is to remove fatigue and allow your body to express maximum strength during PR Week.
📈 Week 7 Training Percentages
|
Exercise
|
Training %
|
|
Weighted Pull-Up
|
92.5%
|
|
Weighted Dip
|
92.5%
|
|
Back Squat
|
95%
|
😴 Peak Week Recovery Rules
- Sleep 8–10 hours daily
- Consume sufficient carbohydrates
- Keep protein intake high
- Avoid additional strength training
- No max effort attempts
- Stay hydrated throughout the week
- Prioritize recovery over volume
📅 Peak Week Training
Day 1 – Peak Pull-Up Session
|
Exercise
|
Sets × Reps
|
Intensity
|
|
Weighted Pull-Ups
|
3×1
|
92.5%
|
|
Bodyweight Pull-Ups
|
2×5
|
Easy
|
|
Dead Hang
|
2×30 Seconds
|
Easy
|
Day 2 – Peak Dip Session
|
Exercise
|
Sets × Reps
|
Intensity
|
|
Weighted Dips
|
3×1
|
92.5%
|
|
Bodyweight Dips
|
2×5
|
Easy
|
|
Band Tricep Pushdowns
|
2×15
|
Light
|
Day 3 – Peak Squat Session
|
Exercise
|
Sets × Reps
|
Intensity
|
|
Back Squat
|
3×1
|
95%
|
|
Paused Squat
|
2×2
|
70%
|
🎯 Week 7 Goal
- Reduce fatigue
- Maintain strength adaptations
- Increase recovery capacity
- Peak nervous system performance
- Arrive fresh for PR Week
