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Old 04-24-2010, 12:59 PM   #21
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Originally Posted by CallmeKing View Post
I fell if I was doing 70-75 percent of my 1rm I could knock out at least 8-10 reps pretty easily my max is around 300 so 75% would be 225.
This is probably due to you not having a true 1RM. Prilepin's chart won't work with a projected 1RM. You need to actually lift a max set of one rep, not use your best set of 5 or whatever other number.
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Old 04-24-2010, 01:36 PM   #22
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I'm confused on how you progress with this method.Do you run a cycle like this one BTB made.

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)

Do you then go for a new max on week 5 and then make a new cycle based off the new max.
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Old 04-24-2010, 01:55 PM   #23
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Google Sheiko. It's a Russian powerlifting program with multiple one-month cycles, based on Prilepin's chart. It works well. I used it for over a year.
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Old 04-24-2010, 02:15 PM   #24
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Originally Posted by DieselWeasel View Post
Google Sheiko. It's a Russian powerlifting program with multiple one-month cycles, based on Prilepin's chart. It works well. I used it for over a year.
i've been using it for bench only for 2 weeks.... using the mon and wed bench days.

so far its a ton of fun. at the end of one of my workouts i hit my old 1rm pretty damn easy, so im hoping after the next two weeks i'll be able to hit 10-15lbs over it
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Old 04-24-2010, 02:17 PM   #25
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good read. Had to sub to this so that I don't lose this thread.
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Old 04-24-2010, 02:37 PM   #26
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i've been using it for bench only for 2 weeks.... using the mon and wed bench days.

so far its a ton of fun. at the end of one of my workouts i hit my old 1rm pretty damn easy, so im hoping after the next two weeks i'll be able to hit 10-15lbs over it
Why bench only??

Sheiko benefits squat and deadlift more than bench anyway.
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Old 04-24-2010, 03:00 PM   #27
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Originally Posted by DieselWeasel View Post
Why bench only??

Sheiko benefits squat and deadlift more than bench anyway.
my bench sucks and im using it to "mix it up".

i like how i approach my squats and DL for now.

shieko doesnt fit with what im tring to do right now. once summer starts i'll probably be working out 2 times a day often, so i cant do it right now. next winter though i may do it.
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Old 04-25-2010, 05:08 PM   #28
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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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Old 04-25-2010, 05:36 PM   #29
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Originally Posted by kman025 View Post
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
I have been thinking about Prilepin a lot lately, wondering about different ways to stack and cycle volume. Theoretically, you could all 4 weeks in one workout, if I understand the thinking correctly...
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Old 04-25-2010, 05:50 PM   #30
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Quote:
Originally Posted by kman025 View Post
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
Your week 4 only has 3 total reps in it, typo? you wrote 8 so just curious
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