This table is Prilepin’s. This is probably the most useful tool when planning training IMO. When we go over 90% anything more than 10 singles is really over doing it and even 10 singles is crazy. This is why a lot of the best in the world use the magic 80% 5x3.
[quote]sufiandy wrote:
I think it sounds dumb, why 10,000 and not 9,000 or 11,000?[/quote]
Its over 9,000!!!
-Zep[/quote]
x2. I am glad this powerlifting forum tends to have a good sense of humor. [/quote]
I am actually more prone to posting in BB or Beginners. I am impressed with the patience and advice given here though. The trolling and LOLing that seems rampant on other parts of the forum doesnt seem to be as prominent here. Kudos to the guys who give out advice without the attitude. I think a lot of this has to do with the fact that the powerlifting crowd seems to be more realistic about goals and time frames about progression. (I personally want a 1000 total in like 8 months to a year, wheras a lot of the people I meet in the gym expect to get absolutely hyooooge in 3 months without a program or eating regimen, and when they arent 190 shredded to pieces, an unrealistic thing for most who have been lifting for 3 months, they quit.)
This table is Prilepin’s. This is probably the most useful tool when planning training IMO. When we go over 90% anything more than 10 singles is really over doing it and even 10 singles is crazy. This is why a lot of the best in the world use the magic 80% 5x3.[/quote]
I found an article way back in the day and PDF’ed it up for future reference. Think it may be appropriate here:
This table is Prilepin’s. This is probably the most useful tool when planning training IMO. When we go over 90% anything more than 10 singles is really over doing it and even 10 singles is crazy. This is why a lot of the best in the world use the magic 80% 5x3.[/quote]
I found an article way back in the day and PDF’ed it up for future reference. Think it may be appropriate here:
This is a great article actually. Read it multiple times. My only problem with it is that I think it’s recommendation for what is a good workout or a good week is stingy. I can do more than recommended without problem for sq/bp/dl. I think they would be better recommendations if you were training olympic lifting with 5-8 different lifts falling into the range.
10,000 seems to be an arbitrary number but it seems intriguing nonetheless. Like someone before said, it should definitely all be done within a range nearer to your max. Think I might give it a shot with bench press today, my max is 140kgs/308lbs(raw). I am going to give it a shot between the 70%-90% range. Going to use kilos though because the gym I am training at is all kilos, shooting for 4500ish
3x5 100kg= 1500kg (71.5% of max)
3x4 105kg= 1260kg (75%)
3x3 110kg= 990kg (78.5)
2x2 115kg= 460kg (82%)
2x1 120kg= 240 (85.7)
1x1 125kg= 125 (89.2)
1x1 130kg= 130 (92.8)
Total=4705kg or 10,372 lbs.
44 reps at an average of 107kgs.
Think this should be tough but definitely doable.
What are your thoughts on this? Too much? Too heavy?