Prilepins works really well for volume work for me. If you stay on the lower end it let’s you get Intl solid work without destroying yourself.
[quote]budreiser wrote:
Prilepins works really well for volume work for me. If you stay on the lower end it let’s you get Intl solid work without destroying yourself.[/quote]
That’s what I’m hoping for. By the way, nice work on your squats! What do you think the key to building your squats was while you were getting your hips to recover?
Front squats and a lot of hamstring work. I figured out how to stay more upright in a low bar squat and that’s really helped. Plus I’m getting like 60-70 lbs out of my knee wraps I think.
Friday:
HB NS Squat
275x5 RPE 7.5
295x5 RPE 8
315x5 RPE 8.5
335x5 RPE 9
CGBP
165x10 RPE 8
165x10 RPE 9 not sure what happened here but the goal was to work up to an RPE 9 so I stopped here
Beltless CAT Paused Deadlift
235x4x5 it was quick and smooth with a straight back
Saturday Mini WO
chins
shoulder raises: I need to start doing scap plane neutral grip to improve shoulder health
rolling db ext.
curls
knee and chest crunch combo thingermajig
3 Giant Sets
Sunday
Beltless Sumo Pull
345x5 RPE 7.5
365x5 RPE 8
385x5 RPE 8
-with all the other leg work I do, there’s no need to go super hard on ME DL movements
Comp BP
195x4x5
-stopped when the last rep lost all it’s snap and my elbows began to ache
Beltless Manta Ray Oly Squat
185x3x10
-I’ll stick with some beltless work to help with staying upright.
-Front squats don’t seem to do it for me, but they do seem to help with carrying things around outside the gym. I’ll stick with HB, Manta Ray (MR), and SSB squats for PL carryover.
Tuesday
2-Board Bench
245x5 RPE 8
260x5 RPE 8.5
260x5 RPE 9 didn’t make a jump in weight b/c I knew wouldn’t make it but had enough in there to take the weight again
-I’ve gotten weak with these, time to build that mid-top range, it was also very easy on my shoulder
Very Narrow SSB High Box Squat (1.5in above parallel)
135x3x10
Thursday:
Beltless Squat
275x4x5 60s rest
just got faster and more powerful each set
BB Row / Feet Elevated Push Up
135x3x10 / 3x15
Friday:
HB NS Squat
315x3 RPE 8
340x3 RPE 8.5
365x3 RPE 9
CGBP
185x2x8
195x1x8
Shin Paused DL
285x3x5
Beat up the punching bag for a little while
[quote]Fletch1986 wrote:
Scratch 5/3/1
I’ll still do the 3 week wave, but I’ll ramp up to a heavy 5, 3, and 1. Afterwards I’ll do Prilepin’s table at the lower end at 60, 70, and 80 percent respectively. Even a few less reps for DL. [/quote]
Keep us updated on progress man.
I have wanted to use prilepins for a while now, but I have just been in love with 5/3/1 for so long I cannot switch.
Nice squatting too. Those are some great lifts.
[quote]trivium wrote:
[quote]Fletch1986 wrote:
Scratch 5/3/1
I’ll still do the 3 week wave, but I’ll ramp up to a heavy 5, 3, and 1. Afterwards I’ll do Prilepin’s table at the lower end at 60, 70, and 80 percent respectively. Even a few less reps for DL. [/quote]
Keep us updated on progress man.
I have wanted to use prilepins for a while now, but I have just been in love with 5/3/1 for so long I cannot switch.
Nice squatting too. Those are some great lifts.[/quote]
I think Prilepin’s table is great for couple of things. High frequency of the main lifts. Getting volume in when you feel beat up if you’re doing a lower frequency program. And getting in some CAT work.
Just the one thing I’d keep in mind is that it’s more of a guideline than a set in stone kind of thing. One thing I’ve noticed is that the recommendations for 80-100 percent are much harder than the lower percentages. So if you’re going to do the lower percentages you either have to really push the bar speed, keep the rest periods low, or just increase the volume or some sort of combination unless your just looking for a break from hard lifting while getting in some practice. I’d also go lower than what’s recommended for above 90 percent or keep to the low end.
Sunday:
Beltless Sumo DL:
345x3 RPE 7.5
375x3 RPE 8
405x3 RPE 8
425x3 RPE 9 form got a little loose, a little back rounding and hips shooting up, just didn’t have the leg and hip strength to pull it off cleanly. Although, all preceding sets were stellar.
Comp Pause BP
225x4x4 60-75s rest
kept some pop and acceleration on all reps, thought about going for a heavy triple but decided to give my elbows and shoulder a break
MR Oly Squat
205x3x8
smoked my quads while working my hips and upper back a bit too
Tuesday:
Short Paused 2-Board Press
255x3 RPE 8
285x3 RPE 8.5
295x3 RPE 9.5
LB NS High Box Squat
245x3x8
Thursday:
Beltless Squat
315x5x3
set 4 got not fast on rep 3
set 5 got better, just got in a stance that felt comfortable to stand in
BB Row / MP
155x3x8 / 115x3x8
Foam Roller Held Between Legs Crunch
3x15
Friday:
HB NS Squat
315x1 RPE 7.5
345x1 RPE 8
375x1 RPE 8
405xmiss got too far forward
405xmiss had the positioning this time, just didn’t have it this time
CGBP
205x2x6
215x6
will be doing deads and assistance tomorrow
Saturday:
Speed Paused DL at Shins
315x6x2
very explosive and speedy
Med Ball Slams
16lbx3x10
NG Scap Plane DB Raises / Rope Tri Push Down/Outs / Elbows Out Rope Curls
15x3x15 / 50x3x15 / 70x3x15
Kneeling Jumps
4x5
Sunday:
Beltless Sumo DL
405x1 RPE 8
435x1 RPE 8
455x1 RPE 9.5 did a really good job keeping my hips down and back flat
Bench Press
255x5x2 90s rest, these were pretty snappy, figured I’d go for a fatigued max
285x1 RPE 8
315xbarely miss so close, lost it at midpoint just stalled, just need to be stronger, might have had it if I were fresh, definitely with a peak
MR Oly Squat
225x3x6 These were a good bit harder than I thought, hardest part was popping my hips through at the top without letting my back crumple
The 3 week cycle isn’t over yet, but I’m ready to decide what to do for the next one.
–Weaknesses–
Deadlift: legs and hips
Bench: need to just get stronger
Squat: legs and hips
–Movements–
Squat:
ME: MR Squat
DE: Beltless Comp. Squat
RE: Regular Oly Squat
Bench:
ME: 1-Board
DE: Wrapless Comp Bench
RE: Paused CGBP
Deadlift:
ME: Beltless Deficit Dead
DE: Same Paused Dead
RE: Split Stance SLDL
Tuesday:
2-Board BP
265x1 RPE 7.5
295x1 RPE 8
315x1 RPE 9
Got out of work 20 min late and took forever for a bench to open so I had to go home after this. Will get in RE DL work tomorrow and some upper body muscle building and joint integrity work in.
Wednesday
HB High Box NS Squat
265x6
285x6
305x6
Rope Push-Down/Outs / Rope Curls / Strict Face Pulls Pump Style
60x3x15 / 80x3x15 / 30x3x15