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Old 04-10-2010, 09:42 AM   #8
BendtheBar
Bearded Beast of Duloc
Max Brawn
 
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,565
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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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
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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)
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Last edited by BendtheBar; 04-10-2010 at 10:59 AM.
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