View Single Post
Old 04-10-2010, 09:42 AM   #8
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,955
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583729
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
PRILEPIN'S TABLE

Percent..............Reps per Set.......Optimal.......Total Range

70 and below ............3-6 ................24 .................18-30
70-80 .......................3-6 ................18 .................12-24
80-89 .......................2-4 ................15 .................10-20
90+ ..........................1-2 .................7 ..................4-10
__________________
A simple Prilepin 4 week cycle:

Current Bench Max = 250 pounds

Week 1. 165 x 5 sets x 5 reps (65% - 25 reps)
Week 2. 190 x 5 sets x 4 reps (75% - 20 reps)
Week 3. 215 x 5 sets x 3 reps (85% - 15 reps)
Week 4. 240 x 3 sets x 1 reps (95% - 8 reps)
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."



Last edited by BendtheBar; 04-10-2010 at 10:59 AM.
BendtheBar is online now   Reply With Quote