Big 3 Peak

12 weeks of advanced block-periodized programming peaking squat, bench, AND deadlift in a single cycle. Built on Louie Simmons' Westside Barbell conjugate method — Max Effort and Dynamic Effort days for both lower and upper body, with rotating variation lifts that target the specific weaknesses of each big lift. Block 1 (weeks 1-4) is accumulation: high volume, moderate ME loads, rotating through deficit deadlifts, pause squats, floor press, and close-grip bench. Block 2 (weeks 5-8) intensifies: pin press, board press, slingshot bench, Anderson squats, paused deadlifts, rack pulls. Block 3 (weeks 9-11) is realization — drop the variations and peak your comp lifts with heavy 3RMs, 2RMs, and opener practice. Week 12 is a meet-simulation TEST WEEK: separate 1RM attempts on squat, bench, and deadlift across three days with 48-hour recoveries between. SCHEDULE: Train 4 days a week. Recommended split: Mon (Max Effort Lower) / Wed (Max Effort Upper) / Fri (Dynamic Effort Lower) / Sun (Dynamic Effort Upper). Always at least 1 rest day between sessions. Do NOT stack ME days back-to-back — the Wed bench day exists so your legs recover after Mon's heavy lower work, and same in reverse on the DE side. REQUIRED: Recent 1RM (or rep-max estimate) for back squat, bench press, AND conventional deadlift. The program is built around all three Training Maxes (TM = 90% of true 1RM). Equipment: power rack with safety pins, a low box or bench for box squats, a sling shot, and resistance bands. Without these, you can substitute but the variation rotation loses its bite.

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