I remember not so long ago the SE method was brought up. I believe it was Dominator who brought it up. I grew interested in this kind of training recently and began looking it up on the internet. I was unable to find real information on it. So I ended up piecing together something that I will be using in it’s stead (if it’s not incredibly similar.
PRILEPIN’S TABLE
Percent…Reps per Set…Optimal…Total Range
70 and below …3-6 …24 …18-30
70-80 …3-6 …18 …12-24
80-89 …2-4 …15 …10-20
90+ …1-2 …7 …4-10
I am looking at the 80-89% range. Let’s use my 425 deadlift max for the example
365 is roughly 85% of my deadlift. The reps per set is 2-4. Let’s say I’m going to use two. I’ll also be using chains on my deadlift. however, we’re going to ignore that weight for the time being. In the end I’ll be doing will be (80-90%)+chain weight for 4-5 sets of doubles. Even though the optimal is roughly 15 reps total. In my experiment I’ll either be doing 8-10 to start out with.
This is going to be done on my DE lower body day, after dynamic box squats.
PROS:
-will hopefully allow more frequent training of deadlift in intermediate trainees who are hitting the point where deads are getting incredibly taxing
-After the first few sets you will be straining. A lot of lifters suck at straining, and in the DL it is a necesesary skill
-if you pull without much leg drive, this will help increase the endurance of your lower back in the pull.
CONS:
-might eventually get to heavy, will interfere with other training
-low back fatigue
Does this seem like a decent idea, or am I horribly misguided?
It’s a strategy that’s been working well for me the past few months though I work triples and a partial range.
You can make it “easier” (read: more recoverable) by limiting the range of motion which allows you to overload a bit but stays close enough to the competition movement for great carryover. I did it from the floor at first, but really started to burn out. Moved it up a few inches and I was able to recover adequately for the next session.
But it’s much more valuable information-wise to you if you just give it a go. See if it works.
[quote]skidmark wrote:
It’s a strategy that’s been working well for me the past few months though I work triples and a partial range.
You can make it “easier” (read: more recoverable) by limiting the range of motion which allows you to overload a bit but stays close enough to the competition movement for great carryover. I did it from the floor at first, but really started to burn out. Moved it up a few inches and I was able to recover adequately for the next session.
But it’s much more valuable information-wise to you if you just give it a go. See if it works.
[/quote]
interesting, could also do shieko style pull to knees.
thanks for the reply.
update: stronghold beat some sense into me, and I will be holding off on any SE work for the time being.
i would have to say 60% of my lifting is primarily me, se is only during segments of recovery, and/or involving a hypertrophy focus.
then again, only 20% of my training is lifting.
also prilepins chart involves olympic lifting, following it to a ‘T’ is not necessarily the most potent form of training