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Old 09-22-2006, 05:17 PM   #1
Big_Byrd52
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Prilepin's Table

In the 1970's A.S. Prilepin found a set of guidelines for how elite Olympic weightlifters trained to develop maximum strength. The results of his study are below.

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


This table says that if you are using a weight that is 80% of your one-rep max, then you should perform sets of 2-4 reps each. Furthermore, to elicit a positive training response, the total number of reps performed should be greater than 10 but less than 20, with the optimal number of reps being around 15. So, good choices would be 80%x3/5 (5 sets of 3 reps at 80%), or 80%x4/4, or 80%x2/8.


When working in the 7-10 rang accessory work is kept in check on ME Day and DE Day (much lower intenity less volume). Great way to overcome plateau's and get strong. Make sure to deload after every 3rd training week by not going higher than 80%. But yes this chart is correct and is the basis for all loading used by Louie Simmons. Most get 4 reps at or above 90% for a normal training cycle. You'll typically hit 90% in your warm up, Hit a PR and two more at 90% or 95%.

Also remeber to look to the left. This chart is for all intensity ranges is intended for development of strength. In the 90% range you're looking at singles and doubles.
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Old 09-22-2006, 06:25 PM   #2
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Big Byrd, In another 3-4 weeks I will be re-testing my max squat/dead and than max bench a few days later...Say my last max on bench was 350, ohh....2-3 months ago...would it be ideal if I am shooting for anywhere between 365-375 to do my last warmup set with about 335? Usually on testing days I will do my last warm up with about 50 lbs less weight and then go for a PR, but what Ive been reading from Dave Tate and Westside is the best way is to go for a weight thats almost at your previous max, and then go for a PR with only 20-25 lbs more weight
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Old 09-22-2006, 07:20 PM   #3
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do whatever you are comfortable with. if you like to take big jumps, fine. if you want to feel more weight, fine. just warm up fully and get your muscles firing.

As example, i like to make small jumps on bench, say 135 x10 for 2 sets, 185x 5-10, 225x5, 275x5 315x3, 365x1, 405x1, 455x1, then take a shot at my guesstimated max about 500-515.

On squats i take bigger jumps with 135x10 for 2 sets, 225x10, 315x5, 405x3, 495x1, 585x1, then jump on a max around 700. If the weights feel off on that day i take a weight somewhere in the middle.

All im saying is it doesnt matter. Do whatever you need to do to acclimate yourself to the heavier weights, but dont wear yourself out.
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All-Time WR Squat of 1,050 at 198

All-Time WR Squat of 1,063 at 220

*Lighest Man to Squat 1000 lbs.
*Heaviest Ever 5 times bodyweight Squat
*2nd Best Squat All-Time by Formula out of Any Weight Class

Best Total: 1,063, 611, 733 for a 2408 at 220
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Old 09-22-2006, 08:03 PM   #4
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interesting chart... i think i have seen it other places but not this 'condensed' (aka easier to understand)

I definantly need to keep this inline next time i change my program
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Old 09-22-2006, 08:13 PM   #5
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Quote:
Originally Posted by Big_Byrd52
do whatever you are comfortable with. if you like to take big jumps, fine. if you want to feel more weight, fine. just warm up fully and get your muscles firing.

As example, i like to make small jumps on bench, say 135 x10 for 2 sets, 185x 5-10, 225x5, 275x5 315x3, 365x1, 405x1, 455x1, then take a shot at my guesstimated max about 500-515.

On squats i take bigger jumps with 135x10 for 2 sets, 225x10, 315x5, 405x3, 495x1, 585x1, then jump on a max around 700. If the weights feel off on that day i take a weight somewhere in the middle.

All im saying is it doesnt matter. Do whatever you need to do to acclimate yourself to the heavier weights, but dont wear yourself out.
Thanks bro
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Old 09-23-2006, 12:06 PM   #6
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Great post.
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Old 09-23-2006, 03:28 PM   #7
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Quote:
Originally Posted by Big_Byrd52
In the 1970's A.S. Prilepin found a set of guidelines for how elite Olympic weightlifters trained to develop maximum strength. The results of his study are below.

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


This table says that if you are using a weight that is 80% of your one-rep max, then you should perform sets of 2-4 reps each. Furthermore, to elicit a positive training response, the total number of reps performed should be greater than 10 but less than 20, with the optimal number of reps being around 15. So, good choices would be 80%x3/5 (5 sets of 3 reps at 80%), or 80%x4/4, or 80%x2/8.


When working in the 7-10 rang accessory work is kept in check on ME Day and DE Day (much lower intenity less volume). Great way to overcome plateau's and get strong. Make sure to deload after every 3rd training week by not going higher than 80%. But yes this chart is correct and is the basis for all loading used by Louie Simmons. Most get 4 reps at or above 90% for a normal training cycle. You'll typically hit 90% in your warm up, Hit a PR and two more at 90% or 95%.

Also remeber to look to the left. This chart is for all intensity ranges is intended for development of strength. In the 90% range you're looking at singles and doubles.
I wouldn't suppose that you would have a link to this info? If not, could I find it on google?
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Old 09-23-2006, 07:14 PM   #8
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I remember reading this in Louie Simmons articles and later on in russian journals.

If you got any more big byrd, please post them up.

Thank you.
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Old 09-23-2006, 10:53 PM   #9
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That table is extremely respected and often used and referred to in the strength community. Why? Because it is so spot on for so many lifters.

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Old 09-24-2006, 01:40 PM   #10
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Great article with much more detail:

http://www.qwa.org/articles/tmethod.asp
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" This is 10% luck, 20% skill, 15% concentrated power of will... 5% pleasure, 50% pain and 100% reason to the remember the name!"----Fort Minor

All-Time WR Squat of 1,050 at 198

All-Time WR Squat of 1,063 at 220

*Lighest Man to Squat 1000 lbs.
*Heaviest Ever 5 times bodyweight Squat
*2nd Best Squat All-Time by Formula out of Any Weight Class

Best Total: 1,063, 611, 733 for a 2408 at 220
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