Prilepin's Table

Big_Byrd52 · 09-22-2006, 05:17 PM

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.

boostnmuscle · 09-22-2006, 06:25 PM

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

Big_Byrd52 · 09-22-2006, 07:20 PM

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.

dbcb314 · 09-22-2006, 08:03 PM

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

boostnmuscle · 09-22-2006, 08:13 PM

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

Joe · 09-23-2006, 12:06 PM

Great post.

wildman1717 · 09-23-2006, 03:28 PM

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?

Marz · 09-23-2006, 07:14 PM

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.

***iron addict*** · 09-23-2006, 10:53 PM

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.

IA

Big_Byrd52 · 09-24-2006, 01:40 PM

Great article with much more detail:

http://www.qwa.org/articles/tmethod.asp

09-22-2006, 05:17 PM	#1
Big_Byrd52 Member Join Date: Jul 2006 Posts: 102	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. __________________ " 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*

09-22-2006, 06:25 PM	#2
boostnmuscle Retired Mod Join Date: Dec 2005 Posts: 1,447	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 __________________ Need Quality Protein? www.trueprotein.com use discount code: FYN322 and receive 5% off purchase IA Trainee "The greatest discovery of my generation is that man can alter his life simply by altering his attitude of mind."

09-22-2006, 07:20 PM	#3
Big_Byrd52 Member Join Date: Jul 2006 Posts: 102	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. __________________ " 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*

09-22-2006, 08:03 PM	#4
dbcb314 Strength Verified Join Date: Oct 2005 Location: Pinellas County, Florida Posts: 9,793	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 __________________ Best Gym Lifts: 555 (wraps)/370/570 (straps)

09-23-2006, 07:14 PM	#8
Marz Senior Member Join Date: Oct 2005 Location: ...in a van down BY THE RIVER! Posts: 783	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. __________________ "Believe nothing, no matter where you read it, or who said it, no matter if I have said it, unless it agrees with your own reason and your own common sense." - Buddha

09-23-2006, 12:06 PM	#6
Joe Banned Join Date: Mar 2005 Location: Philadelphia, PA Posts: 8,759	Great post.

09-23-2006, 10:53 PM	#9
*iron addict* Voice of Reason Join Date: Jan 2004 Location: In Zen Posts: 22,132	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. IA __________________ For info about personal training consultations email me at ironaddict@ironaddicts.com "A human being is a part of a whole, called by us, universe, a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest... a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty." Albert Einstein __________________________________________________ _____ If you are NOT a paying client, a friend, or a staff member, do NOT PM or email me asking for advice. Please post your questions on the forums. I simply do not have time to answer everyone's questions.

09-24-2006, 01:40 PM	#10
Big_Byrd52 Member Join Date: Jul 2006 Posts: 102	Great article with much more detail: http://www.qwa.org/articles/tmethod.asp __________________ " 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*

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode