I’ve decided to use Prilepin’s Chart to generate a routine where volume and intensity are adjusted each workout. Basically, I have a heavy, medium and light day:
Looks interesting…my suggestion is why not just bench and press on the same day but switch the heavy and lifht day so you arent doing both lifts heavy the same day?
The only reason I have bench and press on separate days is that I modeled it after the sequence in 531. But if you notice the assistance includes CGBP on press day and incline on bench day so in effect I am benching every two days.
It will be a percentage of my current max. After each cycle (about 1 month) I will re-estimate my maxes, probably by maxing out for reps at my 90% weights, and recalculate weights for the next cycle.
It will be a percentage of my current max. After each cycle (about 1 month) I will re-estimate my maxes, probably by maxing out for reps at my 90% weights, and recalculate weights for the next cycle.
I would say that is too much volume for 90% of your 1RM. From what I understand about Prilepins Chart, those numbers were for the olympic lifts(fast lift and essentially no eccentric component). For the big 3, I would stay closer to 4 lifts above 90%, especially if you’re hitting a max. The numbers under 90% are pretty spot on though in my experience.
[quote]DjSm28 wrote:
I would say that is too much volume for 90% of your 1RM. From what I understand about Prilepins Chart, those numbers were for the olympic lifts(fast lift and essentially no eccentric component). For the big 3, I would stay closer to 4 lifts above 90%, especially if you’re hitting a max. The numbers under 90% are pretty spot on though in my experience.[/quote]
A couple thoughts are the reps for each percentage seem a bit off. You didn’t mention how you intend to progress but generally multiple singles at a “true” 90% may be a better approach. 5-6 singles is what I’d suggest from my experience, though some may be able to maintain strength better at that percentage you may or may not. Meanwhile 5x5 @ 75% is easily doable and IMO more productive. Then your 4x6@60%…having not looked at prilepin’s table in a while I’m not sure about the percentage but I’d think 65-70% would be a better percent at that rep range. Honestly 4x6@70% is pretty easy and I’d go no lower than 65% for 6’s.
Basing the whole of your training on Prilepin’s Chart might not be a great idea. As DjSm28 said, Prilepin’s Chart was developed for the Olympic lifts. It’s only really useful for a powerlifter in setting up dynamic effort training, to develop power.
Daily undulating periodization is more than just heavy, medium, light. One day should be focused on developing maximal strength, one on power and one on hypertrophy. Basically ME, DE and RE. A Prilepin’s Chart based protocol would be fine for the power day, but wouldn’t be effective for the strength and hypertrophy days.
[quote]DjSm28 wrote:
I would say that is too much volume for 90% of your 1RM. From what I understand about Prilepins Chart, those numbers were for the olympic lifts(fast lift and essentially no eccentric component). For the big 3, I would stay closer to 4 lifts above 90%, especially if you’re hitting a max. The numbers under 90% are pretty spot on though in my experience.[/quote]
Sound advice. Louie Simmons says the same thing, and the man’s a huge advocate of Prilepin’s chart:
“We have adjusted the number of 90% and above lifts in one workout to 3-5 lifts. The reasoning behind this is that the special exercises for powerlifting are much heavier compared to the Olympic lifts that Prilepin’s data were based on.”
[quote]Karl Hungus wrote:
I’d personally do something more like:
Medium - 5x5 @ 75%
Light - 8 sets of 2 reps @ 65% or something similar.
Heavy - Work up to 1, 2 or 3 reps at an RPE of about 9, rotate the rep ranges every few weeks.[/quote]
8 sets of 2 reps at 65%? That seems strange. How did you come up with this?[/quote]
That’s a pretty standard dynamic effort rep range and percentage, based on Prilepin’s chart but slightly lower volume for the reasons other people mentioned above.
[quote]Karl Hungus wrote:
Basing the whole of your training on Prilepin’s Chart might not be a great idea. As DjSm28 said, Prilepin’s Chart was developed for the Olympic lifts. It’s only really useful for a powerlifter in setting up dynamic effort training, to develop power.
Daily undulating periodization is more than just heavy, medium, light. One day should be focused on developing maximal strength, one on power and one on hypertrophy. Basically ME, DE and RE. A Prilepin’s Chart based protocol would be fine for the power day, but wouldn’t be effective for the strength and hypertrophy days.[/quote]
Ya sheiko is a terrible approach to building strength.
[quote]Karl Hungus wrote:
Basing the whole of your training on Prilepin’s Chart might not be a great idea. As DjSm28 said, Prilepin’s Chart was developed for the Olympic lifts. It’s only really useful for a powerlifter in setting up dynamic effort training, to develop power.
Daily undulating periodization is more than just heavy, medium, light. One day should be focused on developing maximal strength, one on power and one on hypertrophy. Basically ME, DE and RE. A Prilepin’s Chart based protocol would be fine for the power day, but wouldn’t be effective for the strength and hypertrophy days.[/quote]
Ya sheiko is a terrible approach to building strength.[/quote]
The volumes in Sheiko programmes, even 29, are WAY above the ranges given in Prilepin’s Chart. ‘If’ Sheiko is influenced by Prilepin’s Chart, it’s only very loosely influenced by it.
[quote]Karl Hungus wrote:
Basing the whole of your training on Prilepin’s Chart might not be a great idea. As DjSm28 said, Prilepin’s Chart was developed for the Olympic lifts. It’s only really useful for a powerlifter in setting up dynamic effort training, to develop power.
Daily undulating periodization is more than just heavy, medium, light. One day should be focused on developing maximal strength, one on power and one on hypertrophy. Basically ME, DE and RE. A Prilepin’s Chart based protocol would be fine for the power day, but wouldn’t be effective for the strength and hypertrophy days.[/quote]
Ya sheiko is a terrible approach to building strength.[/quote]
The volumes in Sheiko programmes, even 29, are WAY above the ranges given in Prilepin’s Chart. ‘If’ Sheiko is influenced by Prilepin’s Chart, it’s only very loosely influenced by it.[/quote]
what are you talking about. last time I checked, doing 6 triples at 80% is in the range of Prilepins chart.