Жим лежа
Week 1 technique
Week 2
Week 3
Week 4
Week 5 max volume
Week 6
Week 7
Week 8
Week 9 intensity
Week 10
Week 11
Week 12
Monday
Wednesday
Friday
E 5x10 50% (iso)
P 3x3 80%
E 4x6 70% (iso)
M 5MTL + 3x3
E 6x6 70% (iso)
P 5x3 90%
E 6x6 60% (iso)
M 8x5 75%
E 5x5 65%
P 2x1 97%
E 5x4 (iso)
M 4x4 75%
M 6x6 70% (iso)
E 5x5 60% (iso)
P 3x3 85%
E 5x5 60% (iso)
M 3MTL + 5x5 80%
E 8x4 (iso)
P 6x1 95%
E 6x6 (iso)
M 6x5 75%
E 5x5 55%
P 4x1 97% 2x2 90%
E 3x3 60%
E 5x10
M 5MTL + 3x3
E 5x5 70% (iso)
P 3x2 90%
E 6x5
M 7x5 75%
E 6x6 (iso)
P 8x1 95%
E 5x3 60%
M 6x6 70% short pause
E 3x3 60%
P Test
Prilepin’s chart for intermediate bench
Easy 50-70% 60-150 reps x week (10-50 x day) 3x3 - 5x5 – 4x8 – 5x10
Medium 70-80% 45-90 reps x week (15-40 x day) 5x5 – 6x6 – 6x5 – 7x5
– 8x5 – 8x4 – 8x3 - 8x2
Hard 80-90% 30-60 reps per week ( 10-20 per day) 4x4 3x2 - 3x3 - 5x2 7x2 - 5x3 - 6x3
Hard* 90-95% 10-30 reps per week (3-10 per day)
Hard* +95% 5-10 reps per week (2-6 per day)
*partial movements, boards, negative, floor press etc etc.
Yellow = technique period
Green = max volume at higher intensity
Red = Intensity
Turquoise = deload
E 5x10 50% (iso)
E 5x5 60% (iso)
E 5x5 70% (iso)
E 6x6 70% (iso)
E 8x4 (iso)
M 6x6 70% (iso)
M 5MTL + 3x3
M 5MTL + 3x3
M 3MTL + 5x5 80%
M 7x5 75%
E 5x10
E 4x6 70% (iso)
E 5x5 60% (iso)
E 6x5
E 6x6 60% (iso)
P 3x3 80%
P 3x3 85%
P 3x2 90%
P 5x3 90%
P 6x1 95%
Жим лежа
Boris sheiko
Week 1 M H M L
Week 2 H M M M
Week 3 H H M H
Week 4 M L L L
Week 5 test
Week 1- 22% of monthly lifts
Week 2- 25% of monthly lifts
Week 3- 38% of monthly lifts
Week 4- 15% of monthly lifts
Deload: bench
50% 1x5
60% 1x4
70% 1x3
80% 5x2
Squat (Intensity/Sets/Reps)
50% 1x5
60% 1x4
70% 1x3
80% 5x3
Week 2 may have included the following:
Squat
50% 1x5
60% 1x4
70% 1x3
80% 2x3
85% 3x2