Prilephin Chart

[ntnfdvd]

A. S. Prilephin suggested that to achieve the proper intensity, one should use the rep/set scheme shown in the table, to ensure the greatest development of speed and strength. He discovered that if 7 or more reps were performed at 70%, the bar speed slowed and power decreased. The same holds true when using 80% or 90%; once one goes above the rep range shown, the bar slows, which translates to less power. Doing fewer or more lifts than Prilepin suggests will cause a decrease in training effect.
Here is a link to the chart....

http://www.angelfire.com/pe/txpls/prilephin.html

[Old_Fart2]

This is from Tom McCullough's site. He's a Texas Powerlifter, master's class. Here's the link to his site: Texas Powerlifting Scene.

Interesting info. I'm not sure if I would feel the workout, though. Yesterday I did 9 sets of 3 reps at 80% of my max on bench (a total of 27 reps). Maybe the key is the more explosiveness on the concentric aspect of the lift. I was slowing down by the 7-9 sets.

[ntnfdvd]

Thats right...the whole idea is to keep bar speed up. I have a problem sometimes with the muscle fatigueing too early. I explode out of the gate and by the 7th or 8th rep I slow down. Mind you I can still move the weight but a LOT slower. I like to do speed work anyways where I will load the bar up with 55-60% of my one rep max and just about throw the bar.

[Adonis]

70-90% of 1Rm is optimal for hypertrophy