Prilephin's Table

[bigDman]

So I have not seen a post of this table on JPfitness. 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 your 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

[Simon C]

Yeah the guys I train with use it to base their numbers off. I posted about it in my log here a few months back, but nobody seemed to see it hah.

I also found this article on EFS called Prilepins chart wich i posted there too.