☠️GraveDigger☠️

Program Description

This is a peaking program. A 3 week wave progression using high intensity and high frequency to peak strength on bench or any press and secondarily the deadlift or a hip hinge of choice. Use either 90%,92.5%, or 95% of your 1rm bench, dead, and box squat for percentages. This idea is inspired largely by Smolov Jr! The 4th week will be a testing week. Frequency and or intensity on the compounds will drive progress. Accessories should be approached as prehab/rehab support. For tricep extensions I suggest band or cable work over heavy free weights. Deadlifts and box squats will only be trained dynamically. Squats, deads, and accessories should be easy to recover from during this wave. If you repeat this wave frequently which I don’t necessarily recommend you should rotate variations of the compounds for effectiveness . After utilizing this to peak your strength on a few desired lifts I do suggest returning to a more sustainable type of training with a better emphasis on hypertrophy work and long term progression to build your base even if more. Then you may want to run GraveDigger again with the added mass from your base building period.

Program Overview

To Start The Program