Periodization for powerlifting
Plan the block.Lift the block.
Tsunami Barbell builds a 12-week cycle for your squat, bench and deadlift. Every session has sets, reps, %1RM and a target RPE. Log what you lift and the next week adjusts.
Squat focus block
12 WEEKSWeek 7, Day 1
Intensification| Lift | Sets | Load | Target | Logged |
|---|---|---|---|---|
| Squat | 4×3 | 82.5% | RPE 7.5 | RPE 8.5 |
| Paused bench | 4×4 | 75% | RPE 7 | RPE 7 |
| Romanian DL | 3×8 | 60% | RPE 7 | RPE 7 |
Squat felt one RPE heavier than planned. Week 8 top sets drop 2.5% and one back-off set is removed.
- Squat
- Bench
- Deadlift
- 12-week cycles
- %1RM + RPE
- Deloads planned in
How it works
Three steps.
Then you train.
No spreadsheet to build and no template to bend around your numbers.
Set your profile
Enter your current maxes, training history, goal and how many days a week you can train.
Squat, bench, deadlift maxes
Get your cycle
A 12-week plan split into phases. Each session lists sets, reps, %1RM and a target RPE.
Accumulation to peak
Train, log, adjust
Log your sets and how hard they felt. The plan adjusts the weeks ahead, deloads included.
Weekly adjustment
What you plan
Built around
the barbell
One tool for the block, the sessions and the numbers you track along the way.
- 01
Goal-specific cycles
Maximal strength, hypertrophy or competition prep. The cycle is built from that goal and your current maxes.
- 02
Weekly adjustment
Log sets, reps and RPE. If a week ran heavier or lighter than planned, the next one changes with it.
- 03
Deloads
Lighter weeks are planned into the cycle, with a suggestion to deload when fatigue builds up.
- 04
Progress tracking
Personal records, strength progression and volume trends across the whole cycle.
- 05
Exercise library
Barbell-focused exercises with form cues, plus substitutions when you need to swap a lift.
- 06
Training articles
Plain reading on periodization, RPE autoregulation, deload weeks and squat technique.
Block preview
See all twelve
weeks at once
Top set for each lift, every week. Volume comes down as intensity goes up, with a deload before the heavy phase and a test week at the end.
| Squat | Bench | Deadlift | |
|---|---|---|---|
| W1Accumulation | 70%5×5 @6 | 67.5%5×6 @6 | 70%4×5 @6 |
| W2Accumulation | 72.5%5×5 @6.5 | 70%5×6 @6.5 | 72.5%4×5 @6.5 |
| W3Accumulation | 75%4×5 @7 | 72.5%5×5 @7 | 75%3×5 @7 |
| W4Accumulation | 77.5%4×5 @7.5 | 75%5×5 @7.5 | 77.5%3×5 @7.5 |
| W5Deload | 65%3×5 @5 | 62.5%3×5 @5 | 65%2×5 @5 |
| W6Intensification | 80%5×3 @7 | 77.5%5×4 @7 | 80%4×3 @7 |
| W7Intensification | 82.5%4×3 @7.5 | 80%5×3 @7.5 | 82.5%4×3 @7.5 |
| W8Intensification | 85%4×3 @8 | 82.5%4×3 @8 | 85%3×3 @8 |
| W9Intensification | 87.5%3×2 @8.5 | 85%4×2 @8.5 | 87.5%3×2 @8.5 |
| W10Peak | 90%3×1 @8.5 | 87.5%3×1 @8.5 | 90%2×1 @8.5 |
| W11Peak | 92.5%2×1 @9 | 90%2×1 @9 | 92.5%1×1 @9 |
| W12Test | 1RMtest day | 1RMtest day | 1RMtest day |
Example block. Illustrative numbers, not a recommendation.
100 Free spots.
One request.
- Who
- The first 100 users. When the spots are gone, the list closes.
- Cost
- Free. No card, no subscription right now.
- In return
- Your feedback. Tell us what is confusing, what breaks and what is missing.
- Fair warning
- It is early. Expect rough edges and changes based on what you tell us.
About
Built by a lifter and software builder.
Tsunami Barbell is still early. What the first 100 users say decides what gets built next.
FAQ