[quote]Karl Hungus wrote:
[quote]budreiser wrote:
[quote]Karl Hungus wrote:
[quote]budreiser wrote:
[quote]Karl Hungus wrote:
[quote]clutz15 wrote:
[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.[/quote]
Taking into account all the sets Sheiko 29 is well above the range of Prilepin’s chart
Average reps and intensity per session for Sheiko 29:
Squat 43 reps @ 66.3%
Bench 41 reps @ 67.2%
Deadlift 46 reps @ 70.9%
To back up my view, a little quote from Mike Tuchscherer: “I don’t really like the original Prelipin’s chart that much. I also don’t think Sheiko programs are based (or even heavily influenced) by the chart”. That’s good enough for me![/quote]
the sheiko sessions were meant to be am/pm so the first session of 29 has 21 reps in the 70-75% range and the second has 16.
the next day in the week only that has competition benching only has one session. It has 20 reps in the 70-75% range and 4 in the 80% range. The upper limit of the 70-80% range is 24 reps. So far sheiko seems pretty close to prilepins chart. You cant apply average intensity to prilepins chart because prilepins chart wasn’t based on average intensity. However those average intensities do line up with where sheiko tries to keep all of his training programs. I could go and point out how you’re wrong in every single sheiko program, but I don’t have time for that.
Disclaimer in case Arramzy reads this
sheiko “programs” aren’t really programs they’re just examples of training cycles he has used for his lifters in the past.[/quote]
The purpose of the early sets in Sheiko is to build fatigue for the later sets, they are not just warm-up sets and they shouldn’t just be discounted from the total volume. Also, they are not meant to be split into am and pm sessions. The second lift is meant to be done in a fatigued state in the same session, Dave Bates confirmed this on the BMF forum.
Prilepin’s chart was as a result of observations of weightlifters, its recommended ranges are for developing power. Fundamentally it is about remaining fresh and quick.
Sheiko is the polar opposite, the purpose of the long grueling sessions is to practice the lifts over and over replicating lifting at higher percentages by building fatigue. Sheiko is not about being fresh and quick, it is about grinding out lifts.
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if you’re grinding through a sheiko session, you’re doing it wrong. the early sets do matter but they are in separate percent ranges on prilepin’s table, and they tend to stay towards the bottom or below the recommended range. so it wouldn’t really affect the later sets. At least it has never done that for me.
I’m done here though, because this is retarded and I’m done adding to what makes this site shitty