Rep/Set/% Scheme. Prelipin's Table.

[liquidboi69]

I'm making a routine for my friend. I'm following Prelipin's table to make it, and thought I'd share the spreadsheet I made in case others want to make their own routines.

Background: Soviet sports scientist A.S.Prilepin collected data from the training logs of more than 1000 World, Olympic, National and European
weightlifting champions. Prilepin synthesized a table that would be a guideline to train olympic weightlifting athletes.

Applicable to strength training, or powerlifting as well. Modified by Hristo Hristov. Most routines (Westside, Sheiko, Ripptoes, 5/3/1 follow this rep/intensity scheme)

Original source: http://ambesc.com/lifting/prelipins.pdf

How to use it: Put in your 1RM for the exercise you are doing (aka bench that day.) Follow the guidelines. The guidelines only apply to one specific exercise you are doing that day (your main one,) unless you are doing another exercise which is similar after (ie. barbell bench followed by dumbell bench.) Not sure if it would be applicable to bodybuilding type routines.

Automated Excel Spreadsheet: http://www3.telus.net/wkclaw/prelipin.xls

[liquidboi69]

Another thing to note, is that you will see that the <70% rep scheme is super low. This is because the application for these ranges are for speed work.

You may be able to do 15-20 reps at <70% rep range, but you will slow in speed. To train speed (which is desired to lift heavier weights,) they outline that you should do those ranges so you do not slow down as much (ensure that you lift the weight as fast as possible, or it defeats the whole purpose.)

I would say to use the mid range if you want hypertrophy, upper range for strength, and lower range for speed work (my opinion only.)