DE lower
box squats 50% of free squat
185x6x2 30s rest
free squat 60% of free squat
225x6x2 30s rest
deadlift 60% of DL
300x6x1 30s rest
Hip Width Stance Oly squat (that’s sit down, break with the knees, as far down as flexibility allows)
185x3x10 60s rest
1L swiss ball leg curl
2x12/leg
hanging spread eagle leg raise
3x15 60s rest
static back/dynamic hip back raise
2x20 60s rest
DE upper
bench
140x10x3
db neutral to pronated press
65/handx3x10
push downs v attachment
3x20
the rest of the DE upper workout:
pull ups
2x10
1x9
mini band put over chin bar push down
3x15 neutral grip
face pull w/ mini band
2x20
1x15
band delt raise in scapular plane
3x12
these hit all 3 shoulder heads awsomely
ME legs
front squat
225x3
235x3
245x1
255x1 left a little in the tank
don’t ever use straps for this again, you’ve got the flexibility to use your hands and your stronger that way
prilepin score of 1.01
arched back GM
145x12
135x12
135x10
leg curl/swiss ball against wall squat
50/bwx3x10/12
hip extension girly exercise thing that makes my back feel really good that’s kind of like a reverse hyper
7.5kgx3x15
easy unilateral 1db farmer’s walks
55lb with some walking around the gym, try to work up to 2 sets around entire gym
Explain to me the whole concept behind Prilepin’s chart. I’ve never fully understood it.
CS
Louie Simmons actually got his percentages starting with it back in old school westside days but has modified it for his own purposes.
At it’s most basic, it’s a set rep scheme for different percentages. Using the these, you can adjust the difficulty of a workout. Also, it always has fairly low reps per set so bar speed and technique don’t ever go out the tube. It was originally designed for Oly lifters but it’s been adapted to PLers. Sheiko follows the chart fairly closely.
Here’s a couple websites that should help explain it better than me:
http://articles.elitefts.com/training-articles/sports-training/prilepin’s-chart/
http://www.maxfitusa.com/wp-content/uploads/2011/01/prelipins.pdf
ME upper
CGBP
225x1
245x1
255x1
260x1 at least 5-10lb in the tank
3 reps in 90+ percent range; good
shoulder blades moved as far down as possible with some elbow flare seems to be working best
bb style seated db OH press
25x15
30x12
35x10
60s rest
HS high row
45/sidex3x12
rope push down/out
30x17
35x15
40x12
machine curls
3x15
mini-wo
foam rolled lats, chest, front of shoulders
high rows w/pull apart action w/ bands w/ 3 count pause at chest
minisx3x10
band pushdowns
3x15
DE legs
box squat (same form as free squat but w/ heavy short pause)
205x6x2
free squat
250x6x2
very explosive work here, more so than last week despite heavier weights
hip width stance Oly squat
205x3x8
75s rest
hip ext. knee flexion cable thingy
3x15
DE upper
bench
155x10x3
MP
115x2x10
115x1x9
HS high row w/ short pause at bottom
1wheel dime/side x 3x10
machine ext. and curls
3x15 each
pec dec both ways
3x15
ME lower
light band free squat
225x5
275x3
295x1
315x1
325x1
3 singles 90 percent
3 reps at 85 percent
5 at 70 percent
arched back GM
155x3x8
leg curl/swiss ball supersett
couple sets for pump
1 arm farmer’s carries
a couple carries per arm w/ 55lb
mini-wo
foam rolled entire legs
crunches w/ foam roller held tight inbetween legs
3x20
supersetted w/
mini-band leg hip extension
3/legx12
ME bench
185x5
205x4
225x3
245x1
255x1
db neutral to pronated bp
70x3x10
stand on band raises
3x12
arm superset
some reps and sets for pump
band resisted lat pull down
reps and sets
DE squat
box squat
225x5x2
free squat
275x5x2
push hips back tiny bit and sit down and push knees out hard
deadlift
315x6x1
Oly squat
225x3x6
focus on upright tall back and sitting straight down
hanging knee raises holding 10lb med. ball between thighs
3x15
hip ext.
3x15
DE bench
bp
165x8x3 had to focus hard to keep up bar speed; good lat and tri pump
standing press
135x2x5
135x9
def. upping weight next time (was going for a moderately challenging 3x5)
freemotion lat pull down w/ short pause at bottom
50x15
70x2x12
pec dec/reverse pec dec
went for good stretch and pump
rope triceps/cable curls
pump
ME lower
light band free squat
285x1
315x1
335x1
arched back GM w/ short pause
175x3x6
leg curl machine/swiss ball wall squat
got legs pumped up
full sit ups w/ anchored feet squeezing foam roller between legs
3x15
ME lower
light band free squat
285x1
315x1
335x1
arched back GM w/ short pause
175x3x6
leg curl machine/swiss ball wall squat
got legs pumped up
full sit ups w/ anchored feet squeezing foam roller between legs
3x15
ME lower
light band free squat
285x1
315x1
335x1
arched back GM w/ short pause
175x3x6
leg curl machine/swiss ball wall squat
got legs pumped up
full sit ups w/ anchored feet squeezing foam roller between legs
3x15
ME lower
light band free squat
285x1
315x1
335x1
arched back GM w/ short pause
175x3x6
leg curl machine/swiss ball wall squat
got legs pumped up
full sit ups w/ anchored feet squeezing foam roller between legs
3x15
ME upper
floor press
225x1
265x1 a real grinder, ended up going back over my head quite a bit
245x1
db neutral at bottom, pronated at top
80x7
80x2x6
band elbow bent raises
3x15
elbows flared ext. supersetted with incline curls
25/15x3x15
high row supersetted with machine shrugs
3x12