20 Week Prilipin Cycle

Hypertrophy 1
Cycle 1

Start Date:

Monday, January 04, 2016

Squa

Week
Exercise Options

HIGH

Comp Squat
High Bar Squat
Pause in Hole
Pause Above
SSB Box Squat
Manta Squat
SSB Squat
Front Squat

1rm
235
210
205
190
180
170
180
130

95.0%
223.25
199.5
194.75
180.5
171
161.5
171
123.5

Comp Bench
Slingshot
Axle Bench
Spoto Press
Wide Bench
Narrow Bench
Football Bench
1 Board Press
2 Board Press

145
150
130
130
125
135
100
150
155

137.75
142.5
123.5
123.5
118.75
128.25
95
142.5
147.25

Comp Deadlift
Axle Deadlift

270
200

256.5
190

Deficit Deadlift
3" Block Pull
6" Block Pull
Goodmorning
RDL

230
280
300
100
200

218.5
266
285
95
190

Day
Lift
Comp Squat
Comp Squat
SSB Box Squat
Manta Squat
Leg Press
Leg Extension

MED

Day
Lift
High Bar Squat
SSB Box Squat
Front Squat

Leg Press
Leg Extension

HIGH

Day
Lift
Comp Squat
Pause in Hole
Front Squat
SSB Squat
Leg Press
Leg Extension

LOW

Day
Lift
SSB Box Squat
Front Squat

Leg Press
Leg Extension

Squat
Monday, January 04, 2016
Set
1
4
4
10
3
3

Rep
10
9
8
5

%
75.0%
60.0%
55.0%
60.0%

KG
167.4
134.0
94.1
96.9

10
10
Total Pril
Monday, January 11, 2016

Set
3
3
10

3
3

Rep
8
8
5

%
60.0%
60.0%
60.0%

KG
119.7
102.6
74.1

10
10
Total Pril

Monday, January 18, 2016

Set
1
4
4
10
3
3

Rep
8
7
8
5

%
78.0%
70.0%
65.0%
60.0%

KG
174.1
136.3
80.3
102.6

10
10
Total Pril
Monday, January 25, 2016

Set
10
3

Rep
5
3

%
60.0%
70.0%

KG
102.6
86.5

Notes

3
3

10
10
Total Pril

Bench
Day
Lift
Comp Bench
Comp Bench
1 Board Press
Football Bench

Wednesday, January 06, 2016

Set
1
4
4
10

Rep
10
9
8
5

%
75.0%
60.0%
55.0%
60.0%

KG
103.3
82.7
78.4
57.0

Row
Tricep Extension

3
3

Day

Wednesday, January 13, 2016

Lift
Axle Bench
1 Board Press
Slingshot

Set
3
3
10

10
10
Total Pril

Rep
8
8
5

%
60.0%
60.0%
60.0%

KG
74.1
85.5
85.5

Row
Tricep Extension

3
3

Day

Wednesday, January 20, 2016

Lift
Comp Bench
Comp Bench
Wide Bench
1 Board Press

Set
1
4
4
10

10
10
Total Pril

Rep
8
7
8
5

%
78.0%
70.0%
65.0%
60.0%

KG
107.4
96.4
77.2
85.5

Row
Tricep Extension

3
3

Day

Wednesday, January 27, 2016

Lift
Slingshot
Slingshot
Spoto Press

Set
3
10
3

10
10
Total Pril

Rep
7
5
3

%
75.0%
60.0%
70.0%

KG
106.9
85.5
86.5

Row
Tricep Extension

3
3

10
10
Total Pril

Deadlift
Day
Notes

Saturday, January 09, 2016

Lift
Comp Deadlift
Comp Deadlift
6" Block Pull
RDL

Set
1
4
4
10

Back Raise
Hamstring Curl

3
3

Day

10
10
Total Pril
Saturday, January 16, 2016

Lift
Axle Deadlift
3" Block Pull
Comp Deadlift

Set
3
3
10

Back Raise
Hamstring Curl

3
3

Day

Saturday, January 23, 2016

Set
1
4
4
10

Back Raise
Hamstring Curl

3
3

Lift
3" Block Pull
6" Block Pull

Rep
8
8
5

10
10
Total Pril

Lift
Comp Deadlift
Comp Deadlift
Deficit Deadlift
3" Block Pull

Day

Rep
10
9
8
5

Rep
8
7
8
5
10
10
Total Pril

Saturday, January 30, 2016

Set
10
3

Rep
5
3

Back Raise
Hamstring Curl

3
3

10
10
Total Pril

adlift

turday, January 09, 2016

%
75.0%
60.0%
55.0%
60.0%

KG
192.4
153.9
156.8
114.0

Total Pril

turday, January 16, 2016

%
60.0%
60.0%
60.0%

KG
114.0
159.6
153.9

Total Pril

turday, January 23, 2016

%
78.0%
70.0%
65.0%
60.0%

KG
200.1
179.6
142.0
159.6

Total Pril

turday, January 30, 2016

%
60.0%
70.0%

KG
159.6
199.5

Notes

Total Pril