I’ve decided to let 531 alone for a while and focus on increasing my bench press. I’ve opted to bench Mondays and Fridays now and lower body stuff on Wednesdays.
Mondays will be light day (50/55/60) at 3x10 along w/ assistance work for “active” recovery.
Week 1 3x10x50%
Week 2 3x10x55%
Week 3 3x10x60%
Week 4 repeat
Wednesdays will be box squatting and other leg/core stuff to help the bench while resting the upper body.
Fridays will be my heavy days (55/60/65/70/75/79/80/82.5/85). Each week moving up in percentages. The goal is to finish the highest rep range in the fewest sets possible based on the percentage.
Example: 75% = 24 total reps. In this workout - you must do 24 reps at this weight regardless of how many sets it takes you to get there. The goal is fewest sets possible to hit 24.
Generally, the first set nets the most. Take the highest rep number and use the following formula:
weight x reps x .0333 + weight = possible 1RM. (170lb x 25reps x .0333 + 170lb = 311.525lb)
Whatever number is the highest at the end of the training regardless of the week or weight used and use that to calculate your new cycle. The cycle is 9 weeks long. On the 10th week - you can try for an actual 1RM, rest or begin a new cycle.
If you’re in a rut, looking for something new to try and at a plataeu, give this a try w/ me and see if you make progress.
I think Prilepin’s table is fantastic
but I think you have missed out oh how it is laid out.
Its total reps- made up in volume of reps appropriate to
the percentage.
usulally done in ranges of 2-4,3-6 , triples doubles and singles
not in big chunks of reps.
as you get higher in percentage- your going to be doing many less reps
no one is doing 10 or 12 reps at 90 percent or above.
here is a great video explains it much better then I can.
I appreciate the thought and video. I do understand the purpose of the table. While I believe speed has its place, the rep ranges are still a useful tool for the amount of work being performed. And if I chose to do 8x3 at 60% for one session, I could. I believe most people should use this table as a basis for their strength programs. I gave it a twist to see if it can be used this way for strength AND hypertrophy benefits rather than just speed strength.
I won’t be going above 90 w/ this training except on the 10th week to try a new 1RM. And I agree, no one is gonna do 10 reps in a row or even 10 singles at 90+.
But…like I say…it’s something fun I want to try and see if there are any benefits to using it this way. It gives me a starting point and a goal in which to make increases based on thousands of Olympic lifters.
I’ll see how it plays out. I may be the biggest fool for trying it, but it’s all in the name of gaining strength and muscle.
Friday 9-2-2011 Bench Rep Day
Warm up w/ bar, 95, 135 for several sets high reps
Work set 185x22,8 (65%)
Pause singles 185x3 205x2 225x2 245x1
Accessory stuff - triceps, rear delts
Monday 9-5-2011 Bench
Warm up w/ bar - 95 - 135 several high rep sets
Pause singles 185x2 205x2 225 245 255 265 275
Accessory stuff - skulls 3x15 db rows 2x25 pullaparts x 15 and something else I can’t remember.
Decided to start implementing some pause singles since I have a competition coming up in late October. Also a good time to start working on reversal and explosive strength since I don’t like the 40-60% speed work (only works well w/ bands and chains at those percentages). Besides, moving a light weight fast w/o any resistance at the top is pointless unless you hate your joints and want to destroy them. The 65-80% range seems to help better off the chest and using heavy 3-4 board presses.
Wednesday 9-7-2011 Core/Legs
Warmup w/ foam roller, hip stuff, good mornings w/ bar.
Deadlift 135x5,5 then singles of 185x2 225x2 275x2 315x2 365x1 missed 385.
Back raises x 15
Step ups on bench x 10 each leg
Calf raises x 15 w/ 225 on bar
Side bends x 20
Ab roller x 15
Weight felt fast in the DL. Leverage wasn’t right on 385. Got it off the floor barely past the knees. Moved fast but tied up quick. Everything else for one set on accessory stuff. Moving weight quickly for singles wears me out fast.
Friday 9-9-11 Bench
Warmup - Custom upper body warmups per Joey Smith video.
Warmup - Bar 2x20 / 95 2x10 / 135 2x10 / 185x5
Work Set - 195x21 195x3 = 24 reps (70%)
Rolling DB extensions 2x15
Pushups 1x25
High snatch pulls 2x15
Lateral raises 1x20
Hammer Curls 1x15
Face Pulls 1x20
Feeling great right now. I’m really liking the programming. Seem to be getting stronger each session. Staying disciplined 3 days a week is paying off in recovery. Joey Smith warmups seem to help a lot!
Tate Press 1x30
DB Press 1x20
Shrugs 1x30
Dip Shrugs 1x20
Alternating Iso Hammer Curls 1x15
One-arm BB rows 2x10
Finally got a monkey off my back and hit a 300lb bench press. Lifting today since I work late Monday and won’t have time to lift. So I’ll probably switch up to Sun/Tues/Thurs for a bit until something else comes up. My confidence is pretty high right now and the programming is working very well. Like a bull, I’ll ride her till she bucks me!
Tuesday 9-13-11 Legs/Core
Lower body warmup then…
Box Squat 135 - 2x5 185x5 225x5 275x3 315x3
Leg Raises 3x10
Neck Raises 2x30
Light band reverse side bends 2x15
EVERYTHING on the squat felt heavy starting at 225. I don’t know why. Bar never felt right on my back. Oh well, those days come. Tried a different kind of side bend for my obliques by putting a light band under my foot and grabbing it at knee height and pulling from my knee to a standing position. It really hit my obliques hard. If you try it, stick your elbow into your side to keep your arm stiff while pulling. This session sucked, but mama said there’d be days like this.
Hammer curl
Reverse fly
Face pulls
Light band pushdowns
Lateral raises
All accessory sets were 1x20. Have a cold so not fully up to par but made a go of it anyway. Realized afterwards that I was supposed to do 24 reps at 75%. Guess I should read first.
Accessory:
Avg and light band good mornings
One arm barbell rows
Light band reverse side bends
Face pulls
Back raises
My deadlift sucks because I’ve ignored it trying to build my bench up. As soon as the meet is over, I’ll be pursuing a bigger deadlift. My gut is too big to pull conventional and I feel better over the bar sumo style. Although I did hit a PR with doing 315x5 sumo so I’m glad for that.
Trained w/ a partner today and got some old school knowledge from one of the best unknown powerlifters back in the day named John Needham. I will be training in his basement from time to time. My training partner is 52 yrs old w/ a 405 bench and 605 deadlift. He’ll be competing w/ me at the Quad State Championship in Salem, Ohio in 4 weeks. He’ll probably be shooting for a state record in bench and national record in deadlift(which is also a world record but the event is not world sanctioned). He’s got some old school equipment and some homemade stuff that is just awesome. In John’s day, he put up 460 bench in competition at 165 lb before any bench shirts were around.
Average banded good mornings 3x15
Back raises 3x10
Neck raises 25x3x25
Thought I’d pull sumo fulltime but I just gotta pull conventional cuz I can pull more that way. Just working reps today, nothing heavy. Felt a little tired from yesterday’s workout, but needed to get in some extra deadlifting.
