Prilephin's Table

**DJSTARER** · 04-16-2008, 07:19 PM

So I have not seen a post of this table on Ironmass. It's a good rule of thumb. I know I use it when I'm not following a specific program. These reps, sets and intensities are good for training "optimally." They are, by no means, set in stone. You may pick lower intensity/volume combinations, to give ur body a "deload," or even go above and beyond these intensities to shock or "overreach" for a short period of time. Of course, overreaching must be done with care to avoid overtraining.

Using Prilephin's Table

**davtown** · 04-25-2008, 06:56 PM

hmm... I've never even heard of this before. I'll bookmark it and see if I can use it to my advantage. Thanks for the heads up.

navarone · 04-25-2008, 07:27 PM

this is something different.. havent ever heard of this. Thanks Dj.. more good info as always

**DJSTARER** · 04-30-2008, 04:52 AM

the biggest critique of it is that it does not take training frequency into consideration directly.

**bubba g** · 04-30-2008, 06:52 AM

I have never seen that before either.. Looks good..

**davtown** · 04-30-2008, 07:22 AM

Quote:

Originally Posted by DJSTARER

the biggest critique of it is that it does not take training frequency into consideration directly.

yeah, I was milling over that chart and I realized I had no idea how to tie it into frequency. Relating volume to frequency (in any sense, not just this chart) is a subject that I still haven't been able to grasp fully.

04-16-2008, 07:19 PM	#1
DJSTARER Writing Staff Join Date: Oct 2005 Location: State College, PA Posts: 3,912 Recipes: 0 Rep Power: 109	Prilephin's Table So I have not seen a post of this table on Ironmass. It's a good rule of thumb. I know I use it when I'm not following a specific program. These reps, sets and intensities are good for training "optimally." They are, by no means, set in stone. You may pick lower intensity/volume combinations, to give ur body a "deload," or even go above and beyond these intensities to shock or "overreach" for a short period of time. Of course, overreaching must be done with care to avoid overtraining. Using Prilephin's Table __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: Total 1400 in competition

04-25-2008, 06:56 PM	#2
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,278 Recipes: 0 Rep Power: 127	Re: Prilephin's Table hmm... I've never even heard of this before. I'll bookmark it and see if I can use it to my advantage. Thanks for the heads up. __________________ **MY TRAINING LOG** current/goal D: 330/380 S: 270/300 B: 235/260

04-25-2008, 07:27 PM	#3
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 931 Recipes: 0 Rep Power: 49	Re: Prilephin's Table this is something different.. havent ever heard of this. Thanks Dj.. more good info as always __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

04-30-2008, 04:52 AM	#4
DJSTARER Writing Staff Join Date: Oct 2005 Location: State College, PA Posts: 3,912 Recipes: 0 Rep Power: 109	Re: Prilephin's Table the biggest critique of it is that it does not take training frequency into consideration directly. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: Total 1400 in competition

04-30-2008, 06:52 AM	#5
bubba g Moderator Join Date: Sep 2005 Posts: 3,163 Recipes: 0 Rep Power: 177	Re: Prilephin's Table I have never seen that before either.. Looks good..

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