Using Prilepin's Table

Thursday 9-29-11 Bench
Upper body warmup - extensive warmup
Bar 2x20
95 2x10
135x8
185x5
225x2
245x2
265x2
275x2
285x1
285x2 2 board
265x2 2 board
245x8 2 board
135 3x10 close grip

Bench only tonight. Coming along well. Getting stronger doing less accessory work other than hitting the upper back hard on bench rep day. Was supposed to lift Friday but family stuff comes first. Either way, still getting the work in.

Sunday 10-2-11 Speed Bench
Upper body warmup.
Bar 2x20
95 3x5
135 3x3
185x1
205x1
225 10x2 for speed

DB rows 2x20
Band face pulls 2x15
Hammer curls 1x20

Found a video w/ Louie Simmons talking about the speed method. His 50-60% speed day is for geared lifters. He recommends 75-85% for raw guys. Although, I think w/ the extra weight; I will be dropping down to 5-8 sets of 2 instead of 8x3. My bar speed slowed down as the sets increased since rest between sets is 1 minute. I also have found a benefit to doing singles this way as well.

Tuesday 10-4-11 Deadlift/Squat
Deadlift 135x5 185x3 225x3 275x5 singles 295x3 singles
Box Squat 135x10 185x8 225x5 275x5 315x3 365x1 405x1(PR)
Hypers 1x15
Band GM’s 1x15 1x10
GM’s 10’s of 45/95/135/155
Neck raises 25lb plate 2x40

Kinda surprised myself. Last time I box squatted 315 felt like a ton of bricks. Very pleased w/ the work put in.

Friday 10-7-11 Bench
Upper body warmup.
5’s at 95x3-135-155-185-205-225-245 then 255x4
135 3x10 close grip to finish

I can’t remember the assistance work. I know I did some inverted rows and something else.

Sunday 10-9-11 Box Squat
Lower body warmup.
5’s at 135x2-185-225-245-275-295-315-335
Average band good mornings 1x20
Back raises 1x10

The squat session felt good. Didn’t hit the assistance stuff hard. Had to mow grass and that’s 1-1/2 hrs pushing and non-self propelled mower - but good steady state cardio at least.