[quote]arramzy wrote:
[quote]Fletch1986 wrote:
[quote]arramzy wrote:
My best lession:
Train off of prelipins table.[/quote]
Do you use it multiple times a week for the same lift or once a week per lift or have you done both?[/quote]
The thing with prelipins is that there is a reasonable range in what is ‘acceptable’.
For example, doing 4x2 with 95% would techinically fall into prelipins, but would kill you. Meanwhile, 65% for 6x3 would also fit and would be terribly easy.
So in my opinion, most ways you could fit into prelipin are viable and have their place… Other than the 90%+. Most are surprised, but I think a powerlifter needs to go over 90% at competitions, once 4 weeks out from competition, and if not competiting once every ~8 weeks.
So the golden range of prelipins is what you find in ‘sheiko’ (I have said it a million times, there is no such thing as training sheiko… He was a coach who doesn’t coach anymore ergo you don’t train sheiko. He was not a programmer).
Anyways:
80% 5-6x2-3 is the gold
70% 4-6x3-5 also excellent
75% 4-6x3-4 I find 75% for 5’s is too many
85% 3x2 - a good one to use every 2-4 weeks depending upon your need.
65% 4x6 or 5x5 - good for after a hard week prior
Now as far as frequency, that depends on you and the workouts you are designing.
I find a good place to start people without much experience is with a slightly conservative max for calculations and 3 bench per week, 2 squat per week, and 1.5 deadlift per week.
Within 2 months a good point is 4 bench/weel, 3 squat/week, and 2 deadlift/week. This is assuming that the workouts come from my suggestions above. Most programs are waved in 4 weeks with mounted intensity week 2, mounted volume+intensity week 3, and a decrease in week 4. Then restart and move forward.
For example, monday AM squat workout is almost always:
Week 1: 80% 5-6x3
Week 2: 80% +5-10kg 5-6x2
Week 3: 80% +5-10kg 5-6x3
Week 4: 80% 5-6x2-3 depending upon other factors.
PM me if you want to talk mroe about it.[/quote]
Thank you for this post, what I did recently was starting with 80% 5x3 and in the few weeks after I dont adding weight but going up for 80% (original 80) for 5x5. Also after this first five sets I include 3x1 with around 85%, 90% and 92.5% and it works very well.