Intermediate Streetlifting Week 4 – PR Week

🏆 Week 4 – Weighted PR Week

Congratulations on reaching PR Week. This week is designed to assess your strength gains from the previous three weeks and establish new personal records in Weighted Pull-Ups, Weighted Dips, and Squats.

🎯 PR Week Guidelines

  • Prioritize sleep and recovery.
  • Do not train to failure before testing days.
  • Take full rest periods between attempts.
  • Focus on proper technique.
  • Record all PR results.

📚 Testing Protocol

For each PR test, gradually increase weight over several warm-up sets until you reach your heaviest successful set for 3 repetitions (3RM).

Warm-Up Set Intensity
Set 1 50%
Set 2 70%
Set 3 85%
PR Attempt 100%

📅 PR Week Schedule

Day 1 – Weighted Pull-Up 3RM Test

Exercise Sets
Weighted Pull-Up Warm-Up 3 Progressive Sets
Weighted Pull-Up 3RM PR Attempt
Bodyweight Pull-Ups 2×8
Hanging Leg Raises 3×15

Day 2 – Recovery & Mobility

  • 30 Minutes Walking
  • Lat Stretch
  • Chest Stretch
  • Shoulder Mobility
  • 8+ Hours Sleep

Day 3 – Weighted Dip 3RM Test

Exercise Sets
Weighted Dip Warm-Up 3 Progressive Sets
Weighted Dip 3RM PR Attempt
Bodyweight Dips 2×12
Plank 3×90 Seconds

Day 4 – Recovery & Mobility

  • 30 Minutes Walking
  • Hip Mobility
  • Hamstring Stretching
  • Foam Rolling (Optional)
  • Hydration Focus

Day 5 – Squat 3RM Test

Exercise Sets
Back Squat Warm-Up 3 Progressive Sets
Back Squat 3RM PR Attempt
Walking Lunges 2×12

Day 6 – Strength Analysis Day

Use the Vanshaj Strength Calculator to estimate your 1RM values from your new 3RM records and determine future training percentages.

Day 7 – Full Rest

Take a complete rest day and review your progress throughout the Intermediate Program.

🏅 Ready for the Advanced Program?

If you've successfully completed this program and improved your weighted Pull-Up, Dip, and Squat strength, you're ready to move into the Advanced Streetlifting Program.

  • Weighted Pull-Up 3RM Established
  • Weighted Dip 3RM Established
  • Squat 3RM Established
  • Comfortable Using a Dip Belt
  • Ready for Advanced Strength Training