Prilepin's table

[DieselWeasel]

Originally Posted by CallmeKing

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.

[denis]

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.

[DieselWeasel]

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.

[kman025]

Originally Posted by DieselWeasel

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

[kitarpyar]

good read. Had to sub to this so that I don't lose this thread.

[DieselWeasel]

Originally Posted by kman025

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.

[kman025]

Originally Posted by DieselWeasel

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.

[kman025]

Originally Posted by BendtheBar

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

[BendtheBar]

Originally Posted by kman025

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...

[strkout35]

Originally Posted by kman025

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