Prilepin's table

[kman025]

Originally Posted by BendtheBar

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...

now i'm very confused .... what?

Originally Posted by strkout35

Your week 4 only has 3 total reps in it, typo? you wrote 8 so just curious

i just copied the program from page one, only entered my percentages.... it already said that, that was not my doing.

here is why i'm guessing thats the case. 8 reps would be ideal for the oly lifts (which the table was originally made for), but with lifts that have an eccentric/negative motion, cant be done as much as the oly lifts at such a high percentage of one's 1rm.

[BendtheBar]

Originally Posted by strkout35

Your week 4 only has 3 total reps in it, typo? you wrote 8 so just curious

No. No typo. The optimal rep range for 90% plus is for Olympic lifts.

90+ ..........................1-2 .................7 ..................4-10

Powerlifting style lifts would probably be about half of that.

[BendtheBar]

Originally Posted by kman025

now i'm very confused .... what?

The ranges are optimal reps per percentage. There are no rules against training in multiple percentages per workout. You can do 50, 60, 70, and 80% work.

Sheiko is based on this I believe.

You can do more volume, just keep the volume for the percentage within the rep range.

[kman025]

Originally Posted by BendtheBar

The ranges are optimal reps per percentage. There are no rules against training in multiple percentages per workout. You do 50, 60, 70, and 80% work.

Sheiko is based on this I believe.

You can do more volume, just keep the volume for the percentage within the rep range.

..... so would you say i shouldnt do what was posted on the 1st page/what i posted.

thought it'd be a way to mix it up inbetween sheiko rounds

[strkout35]

i think he's saying it can be done either way

[BendtheBar]

Originally Posted by kman025

..... so would you say i shouldnt do what was posted on the 1st page/what i posted.

thought it'd be a way to mix it up inbetween sheiko rounds

You can do that. Then add in your assistance work.

[BendtheBar]

Originally Posted by denis

I'm confused on how you progress with this method.Do you run a cycle like this one BTB made.



Do you then go for a new max on week 5 and then make a new cycle based off the new max.

You can really structure progression anyway you want. This is not a program but moreso a recommended rep range for strength training. The ranges are to help prevent overtraining or, for that matter, undertraining a lift.

[kman025]

Originally Posted by BendtheBar

You can do that. Then add in your assistance work.

alright. that's what i think i'll do. i havent really been doing assistance bench day, i've just been doing other chest/shoulder/tri/lat work on other days.... i think i'd do the percentages for the day and on the earlier 2 or 3 weeks do a few singles so i'm still used to heavy weight

[BendtheBar]

Originally Posted by kman025

alright. that's what i think i'll do. i havent really been doing assistance bench day, i've just been doing other chest/shoulder/tri/lat work on other days.... i think i'd do the percentages for the day and on the earlier 2 or 3 weeks do a few singles so i'm still used to heavy weight

My assistance is CGs and BD bench. That's about it

That is the dynamic duo for bench strength, at least for me.

[ricka182]

Sooo....very off topic.. But BTB I just checked out the 1RM calculator you mentioned a few posts ago, and either I used it wrong, or it's wrong.. probably me.

I entered for bench, 135 x 10 reps, and it said my 1RM was only 179. I just put up 225, so something is off. Unless it's because I can do 135 x 20 probably.... Yeah, it's me..