Terms going good, sad to see alot of mates having to repeat yr 11 because they fucked up by being dicks at school. Im on track to pass which is good
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Now Iâm going to argue a bit with @MarkKO and the Prilepin chart.
I might fail miserably because, well Mark is very clever.
Prilipin is a Soviet weightlifting coach and the chart is based upon weightlifting and the pure power aspect of the snatch and the clean and jerk.
I think most programs for both powerlifting and especially hypertrophy based programs tend to have more volume.
Weightlifting does a lot of submaximal lifting perfecting technique.
One thing to take away from the chart though, is the higher the intensity the lower the volume must be.
I found this old article from TN you could read through:
And I would google a bit more on the chart, Iâll bet there is some more information regarding programming.
Well I meant to use it on assistance, I wrote supplemental but meant assistance.
Supplemental I would do for a bit higher reps than the main lift.
Adress it as Mark is advising.
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That was my impression too. I will say, however, that volume could pretty easily be driven by assistance. 5âs PRO + 5x5 FSL isnât exactly high intensity or high volume, but lots of people make gains from it. Iâm guessing itâs by pushing the assistance work (150-300 reps total, as advised by Jim)
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Exactly.
5âs pro + 5x5 FSL builds your technique and have some volume 40 reps is some volume.
Then the assistance takes care of the volume and hypertrophy.
Then comes the leader cycle where youâre reaping all the volume and technique work.
I really like Jims work thereâs something for everybody.
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So hereâs something i came up with trying to apply prilepinâs chart. The assistance circuits are usually for 3-4 round of 8-15 reps per exercise. The supplemental lifts mentioned are just examples.
Also, I just want to explain that this isnât a powerlifting program, nor is it really meant for just strength in general (like Texas Method). Iâm trying to program for a little bit of strength and size, and doing a decent amount of BB type assistance (eg lateral raises, biceps, upper chest)
How does it look?
Oh one other thing, my âmain liftsâ are really:
- Squat
- Deadlift
- Bench
- Barbell Row
- Weighted Pull-Ups
Day 1:
Squat: 3x3, AMRAP @ 70% / 75% / 80%
Ab Wheels
Deficit RDL: 2x4, AMRAP @ 55% / 60% / 65% DL
HLRâs
Goblet Squats
GHRâs
Suitcase Carries
Day 2:
Rows: 6x3, AMRAP @ 70% / 75% / 80%
Bench: 6x3, AMRAP @ 70% / 75% / 80%
NG Chins: 4x8
Z-Press: 2x6, AMRAP @ 55% / 60% / 65% Press
Rear Delt
DB Bench
SA DB Rows
Biceps
Some bodyweight push
Something triceps
Day 3:
Deadlifts: 2x3, AMRAP @ 70% / 75% / 80%
HLRâs
Front Squats: 2x5, AMRAP @ 55% / 60% / 65% Squat
Ab Wheels
Landmine Reverse Lunges
Back Extensions
Suitcase Carries
Day 4:
Weighted Pull-Ups: 6x3, AMRAP @ 70% / 75% / 80%
Press: 6x3, AMRAP @ 70% / 75% / 80%
Seal Rows: 4x8
Incline BP: 2x6, AMRAP @ 55% / 60% / 65% BP
Rear Delt
SA DB Press
Supinated Lat Pull-Down
Rear Delt
Lateral Delt
Front Delt
Happy to help mate.
Bingo. Keep in mind the adaptation part with those too. Change sets, reps and load regularly while cycling through exercises. That way you can keep the same assistance work without really adapting.
More bingo.
If you use the same load as main lifts, way more taxing. Not too much at all if you drop the load accordingly.
Like I said, change your weight, sets and reps around on assistance. That lets you use relatively few exercises.
Good question and Iâll address what @mortdk said about the chart too. Prilepinâs chart is a good guide for main lift and supplementals. Powerlifters know it works because weâve been using it successfully for a while now in this manner. It works fine with 95%, as with 90%, especially when you add the bulk of your volume from assistance.
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That looks fine to me.
But why ditch the amrap sets?
You could lower the weight on the last set of the main lifts and go nuts on them (Iâm a Wendler fan boy).
If you assistance circuits gets boring you could try some 350 sets as made by Paul Carter, they build muscle mass really well.
@MarkKO gonna pick a bit on your brain again, Mike Tuscherer says somewhere that prilepins chart is NOT made for powerlifters⊠I havenât used the chart my self, yes Iâve heard about it and seen it before. But not used it.
So youâre planning a squat day like:
Back squat 4x4 with 80% thatâs 16 total reps
then maybe paused squats 4 sets of 6 reps with 60%
and then assistance?
next week back squat 8 doubles with 85&
and you could keep the paused squats the same
Iâm going to have a look at that at some point when I have some time.
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I mean I could always use them on the last set main and supplemental lifts.
Hell, that actually sounds useful
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I would lower the weight on the last set and get a lot of reps in.
BUT listen to Mark as well. He is wiser than me.
I like that chart a lot, the more I look at it.
I might even go back here sometime and have a look at your setup.
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I should have been clearer in relation to the AMRAP sets: donât ditch them, just set the preceding sets and reps in a manner than accounts for them. Thatâs what Greg does. So, for example, instead of 4x5x70% and AMRAPx70%, think about getting around 24 total reps at most, at least 18 and working with the 3 reps/6 sets recommendation. That would end up with maybe 4x3, then the AMRAP.
Mike T is right, of course. Prilepinâs chart wasnât made for powerlifting. That doesnât mean it canât be used for PL training though, and it has been successfully for some time. Much of the Westside method in terms of how they set the volume for their ME and DE lifts is based on Prilepinâs chart, for example. Cube kind of follows it, as does Gregâs system. Paul Carter mentions it specifically in Base Building. Iâm sure there are others that do too.
As to your suggestion for the squat day. Yes, absolutely. You get it.
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Friday 12th of October
Deadlifts: 1âs Wave, Week 2
Energy? Whatâs that?
Warm-Up:
- Agile 8
- Ankles
- TKEs
- 2x3 Broad Jumps
Deadlifts: ss 8 Toes-to-Bars
- 60x5
- 70x3
- 77.5x5 belt on
- 90x4
- 105x3
- 120x2
- 132.5x0
- 117.5x1
Everything was slow and hard as hell
Front Squats: ss 15 kneeling ab wheels
- 42.5x6
- 55x6
- 70x2 belt
I was gonna go for six but bitched out. Way too tired
Did a bunch of unloaded landmine reverse lunges and went home
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Saturday 13th of October
Press: 1âs Wave, Week 2
Warm-Up:
- Simple 6
Pull-Ups / Press:
- +0x5 / 20x5
- +2.5x5 / 27.5x5
- +7.5x4 / 32.5x4
- +12.5x3 / 37.5x3
- +17.5x2 / 42.5x2
- +22.5x1 PR / 47.5x1
Press was an absolute grind and half
SA DB Rows / Incline Press:
- 27.5x10 / 30x6
- 27.5x10 / 40x6
- 27.5x12 / 50x8
Circuit A:
High Pulley Face Pulls / SA DB Press / RGLPDâs
- 40x3x15 / 10x3x10 / 4.5 plates 10, 10, 13+4 RP
Circuit B:
Band Face Pull-Aparts / SA Incline Laterals / Full Plate Raises / Steering Wheels
- 3x12 / 2x3x15 / 5x3x15 / 5x3x10
The incline laterals were absolutely humbling, but now I finally know what a middle delt contraction/pump feels like.
Solid session
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Sunday 14th of October
Conditioning: Rowing Ergometer
Raining today so another indoor session:
30x100m @ lv 5 resistance, EMOM.
Fuck I nearly died, but I fucking won. This is like 20-rep squats in that thereâs always another set in you, so you just keep going. I can truthfully say this is one of the most horrible conditioning sessions I have ever done.
@duketheslaya @strongmanbrett @liftangryordie500
Donât bitch out this time fellas
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Only time Iâll have access to a rower is on Wednesday⊠my deadlift day, fuck, sounds like a date.
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Yeah nah I donât see that working tbh. The hardest part about this is how fatigued your low back gets. Ideally your low back wouldnât round, but it doesnât always work out that way 
. Power to you though
Uh oh, i think my legs just suddenly broke.
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And what is your heaviest 20-rep Squat Set? Also, were you hanging over the garbage pail when you were finished?
Havent done them for ages but i think it was 85x23
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190 x 21 murdered me.
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190lbs = 85kg.
That shit sucks
EDIT: My weights are always kg coz fuck the imperial system
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