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  1. #1
    Registered User RaptorF1's Avatar
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    Percentages for Rep Ranges

    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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  2. #2
    Old Man Lifting PhDPepper1111's Avatar
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    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.
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