Hi, I am currently new to programming and working on writing myself a powerlifting hypertrophy block. If I want to program 3 sets of 8 on bench for example, how do I choose the intensity for that set in terms of a percentage of a 1RM? When researching this I keep coming across Prilepin's chart, but the maximum number sets it goes to is 6, and I read that it is designed for olympic weightlifting, so it may not apply the same to powerlifting. How do I determine what percentages I use for my reps and sets?
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Thread: Percentages for Rep Ranges
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05-20-2022, 01:54 PM #1Registered User
- Join Date: May 2022
- Age: 54
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Percentages for Rep Ranges
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05-23-2022, 09:13 AM #2Old Man Lifting
- Join Date: Oct 2020
- Posts: 1,507
- Rep Power: 27966
If you are doing 8 reps you are in a hypertrophy phase - you are not really training for powerlifting (which is exactly where I'm at right now).
You can choose based on RPE - rating of perceived effort. Go ahead and google that. Most days you'll want to sit around RPE 7 for your main high rep working sets. Higher RPE should be reserved for 1RM days or the rare super-high intensity workout - but recovery at levels higher than RPE7 typically can be counterproductive. YMMV.It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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