Adding a week to the 12 week strength template

Training Q&A [Moderated]
1

I’m running the 12 week strength template including the 13th week for peaking to prep for my first powerlifting meet. This is my first time using this template, and I’m currently on week 4. If I run the full 12 weeks plus 1 week of peaking at the end, I will be 1 week off from my meet. Which week (4 and beyond) would be the best to repeat to extend the program? Should I wait and see which block I’m most responsive to first? I’ve gotten a lot stronger on my accessory lifts during these first few weeks, but only about 10 pounds on my squat and deadlift and none on my comp bench yet, which makes me think I respond best to higher intensities, or it might just be that the accessory lifts are moving more since some of them are somewhat new to my training.

Any feedback would be appreciated.
Thanks!

2

Hi Perry,
Congrats on signing up for your first meet! You can repeat week 10 to extend this template for your meet day. Also I think you’ll likely realize more progress on your lifts in the later weeks, as you get used to the heavy singles and accumulate the training volume for the upper body. Also 10lbs in 4 weeks is pretty good!

3

Thank you, Leah! That’s what I’ll do.

4

Perry,

Just an FYI… I hardly saw any 1RM strength improvements over the first half or so of the template. But from about week 7 on, I’ve put about 60lbs on my squat, 30lbs on bench, and 50lbs on deadlift (basically 5-10+ pound increases per week)! And I’m expecting even more when I test maxes next week. Keep with it!