PL Peaking Short — Squat + DL Singles
Peak-week squat + deadlift realization day for the 6-week short block. Heavy ramped singles at 90-100% TM RPE 9-9.5, minimal back-off, one glute accessory. Sharpens attempt loads. ~60 min.
Estimated session
- Movements 3
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Squat Comp-style. Ramp to 1-2 top singles at 90-100% TM RPE 9-9.5. One optional back-off triple at 85% if bar speed was fast. 4 warm-up sets first 3 × 1–3 · rest 3 min–4 min | 3 | 1–3 | 3 min–4 min |
| 02 | Barbell Deadlift Conventional, comp stance, reset each rep. Ramp to one top single at 90-100% TM RPE 9-9.5. Only heavy weekly pull. 4 warm-up sets first 2 × 1 · rest 4 min | 2 | 1 | 4 min |
| 03 | Barbell Hip Thrust Only accessory — easy glute volume to support hip extension. Keep submaximal, do not chase fatigue. 2 × 8 · rest 1:30 | 2 | 8 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Realization week — drive load off the training max, not the 1RM, and ramp in 2.5-5 kg jumps to one crisp top single per lift; rack it the instant speed dies, never grind. Reset the deadlift dead each rep so touch-and-go doesn't inflate lumbar fatigue before the meet. Use full comp setup — depth, stance, brace, comp-stance pull — so the single previews the platform. Sub trap-bar or block pull if conventional aggravates the back. Hip thrust is the only accessory; keep it easy.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the PL Peaking Short — Squat + DL Singles template?
Realization week — drive load off the training max, not the 1RM, and ramp in 2.5-5 kg jumps to one crisp top single per lift; rack it the instant speed dies, never grind. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is PL Peaking Short — Squat + DL Singles, and how long does it take?
PL Peaking Short — Squat + DL Singles runs 3 movements and about 7 working sets, roughly 66 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight