Advanced Streetlifting Week 8 – Competition & PR Week
🏆 Advanced Week 8 – Competition & PR Week
Congratulations. You have reached the final week of the Vanshaj Streetlifting Program. This week is designed to simulate competition conditions and help you achieve new Personal Records in Weighted Pull-Ups, Weighted Dips and Squats.
🏅 Competition Day Rules
- Sleep 8–10 hours before every testing day
- Eat a carbohydrate-rich meal 2–3 hours before testing
- Warm up thoroughly before every attempt
- Take 5–7 minutes between max attempts
- Stop if technique breaks down significantly
- Record every PR for future programming
🎯 PR Attempt Strategy
| Attempt | Suggested Weight |
|---|---|
| Attempt 1 | 90–92.5% (Guaranteed Success) |
| Attempt 2 | 97–100% |
| Attempt 3 | New Personal Record |
📅 Competition Week Schedule
Day 1 – Weighted Pull-Up Competition Day
| Exercise | Sets |
|---|---|
| Pull-Up Warm-Up | 4 Progressive Sets |
| Weighted Pull-Up Attempt 1 | 1 Rep |
| Weighted Pull-Up Attempt 2 | 1 Rep |
| Weighted Pull-Up PR Attempt | 1 Rep |
Day 2 – Recovery Day
- 30–45 Minute Walk
- Shoulder Mobility
- Lat Stretching
- Hydration Focus
- 8–10 Hours Sleep
Day 3 – Weighted Dip Competition Day
| Exercise | Sets |
|---|---|
| Dip Warm-Up | 4 Progressive Sets |
| Weighted Dip Attempt 1 | 1 Rep |
| Weighted Dip Attempt 2 | 1 Rep |
| Weighted Dip PR Attempt | 1 Rep |
Day 4 – Recovery Day
- Walking
- Hip Mobility
- Hamstring Stretching
- Hydration Focus
- Quality Sleep
Day 5 – Squat Competition Day
| Exercise | Sets |
|---|---|
| Squat Warm-Up | 4 Progressive Sets |
| Back Squat Attempt 1 | 1 Rep |
| Back Squat Attempt 2 | 1 Rep |
| Back Squat PR Attempt | 1 Rep |
Day 6 – Strength Analysis
Use your new PR numbers to calculate your updated training percentages and compare them against your previous records.
Day 7 – Program Completion
Review your results, compare your Week 1 numbers against your Week 8 numbers, and identify your next performance goals.
🏅 Advanced Program Completed
You have successfully completed the Vanshaj Advanced Streetlifting Program.
Track your progress, continue building strength, and start your next training cycle stronger than before.
⚔️ Train Hard. Lift Heavy.
The same dip belt used throughout this program is available below.
⚔️ Shop Vanshaj Dip Belt