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Old 04-25-2010, 05:08 PM   #28
kman025
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Join Date: Nov 2009
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Quote:
Originally Posted by BendtheBar View Post
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)
i may run this for bench after i max and finish sheiko that i'm doing for bench now

EDIT: assuming i hit a 225 bench in 2 weeks this is what i'd do:

Current Bench Max = 225 pounds

Week 1. 146 x 5 sets x 5 reps (65% - 25 reps)
Week 2. 170 x 5 sets x 4 reps (75% - 20 reps)
Week 3. 191 x 5 sets x 3 reps (85% - 15 reps)
Week 4. 213 x 3 sets x 1 reps (95% - 8 reps)

may play with it and instead of every week, bench like every 4 days or something
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