Powerlifting Program Part 1 - (Modified) Prilepin's Chart

Introduction

This tutorial provides a step-by-step guide to implementing a powerlifting program based on the modified Prilepin's Chart. Created by Garrett Blevins, this program is designed to enhance strength and performance in powerlifting, making it suitable for both beginners and experienced lifters. Understanding the principles of Prilepin's Chart will help you structure your training effectively.

Step 1: Understand Prilepin's Chart

Prilepin's Chart is a tool used to determine the optimal number of repetitions and sets for strength training. Here’s how to interpret it:

• Intensity Levels: The chart categorizes training into different intensity levels based on the percentage of your one-rep max (1RM).
• Optimal Reps and Sets:
  • 55-65% of 1RM: 3-6 sets of 6-10 reps
  • 70-80% of 1RM: 3-5 sets of 4-6 reps
  • 80-90% of 1RM: 2-4 sets of 2-4 reps
  • 90-100% of 1RM: 1-2 sets of 1-2 reps
• Practical Tip: Use this chart to determine how many repetitions and sets to perform based on your lifting goals.

Step 2: Determine Your One-Rep Max

Before starting this program, establish your one-rep max for the main lifts (squat, bench press, and deadlift):

• Testing Your 1RM:
  • Warm-up thoroughly to prevent injury.
  • Gradually increase weight until you reach your maximum.
  • Ensure you have a spotter for safety.
• Record Your 1RM: Write down your 1RM for each lift to refer back to when planning your training sessions.

Step 3: Create Your Training Schedule

Dedicate specific days to focus on each lift. A sample weekly schedule might look like this:

• Day 1: Squat
• Day 2: Bench Press
• Day 3: Deadlift
• Day 4: Accessory Work (e.g., rows, dips)
• Day 5: Rest or light cardio
• Day 6: Repeat cycle

Step 4: Implementing the Program

Use the Prilepin's Chart to guide your workouts. Follow these steps for each session:

1. Warm-Up: Start with dynamic stretches and light lifts to prepare your body.
2. Main Lift: Choose your lift based on the schedule and select weights according to your 1RM.
3. Follow the Chart: For example, if squatting at 75% of your 1RM, aim for 3-5 sets of 4-6 reps.
4. Accessory Work: Include exercises that strengthen supporting muscles, focusing on form and technique.

Step 5: Track Your Progress

Keeping a training log is essential for monitoring improvements:

• Record Each Session:
  • Date
  • Weight lifted
  • Number of sets and reps
• Evaluate Monthly: Assess your progress and adjust your training loads as needed.

Conclusion

By following the modified Prilepin's Chart in your powerlifting program, you can optimize your training for strength gains. Start by establishing your 1RM, create a structured schedule, and stick to the guidelines for sets and reps. Regularly track your progress to ensure continuous improvement. As you advance, consider adjusting your weights or exploring variations to keep your training effective and engaging.