20 Week Prilipin Cycle

Hypertrophy 2
###

Squat

Week

Day
Lift
Comp Squat
Comp Squat
High Bar Squat
RDL

Set
1
5
4
8

Good Morning
Hamstring Curl

3
3

Day

Wednesday, February 10, 2016

Lift
Comp Squat
Pause in Hole
SSB Squat
Axle Deadlift
Good Morning
Hamstring Curl

Day

Set
1
5
4
8
3
3

Rep
9
6
7
5

%
76.0%
70.0%
65.0%
65.0%

KG
174.1
160.4
133.1
126.8

8
8
Total Pril

Rep
%
8
78.0%
6
72.5%
7
70.0%
5
65.0%
8
8
Total Pril

KG
178.7
144.9
122.9
126.8

Wednesday, February 17, 2016

Lift
Comp Squat
High Bar Squat
Front Squat
Deficit Deadlift

Set
1
7
5
8

Good Morning
Hamstring Curl

3
3

Day

Wednesday, February 24, 2016

Lift
LOW

Wednesday, February 03, 2016

Rep
7
6
7
5

%
80.0%
75.0%
75.0%
65.0%

KG
183.3
153.6
95.1
145.8

8
8
Total Pril

Set

Rep

KG

High Bar Squat

Pause in Hole

8
3

5
3

60.0%
70.0%

122.9
139.9

Good Morning
Hamstring Curl

3
3

8
8

Total Pril

Bench
Day
Lift
Comp Bench
Comp Bench
1 Board Press
Football Bench
Row
Tricep Extension

Monday, February 01, 2016

Set
1
5
4
8
3
3

Day
Lift
Comp Bench
Spoto Press
1 Board Press
Wide Bench
Row
Tricep Extension

Row
Tricep Extension

Football Bench
Slingshot
Spoto Press
Row
Tricep Extension

%
76.0%
70.0%
65.0%
65.0%

KG
107.4
99.0
95.1
76.1

8
8
Total Pril

Set
1
5
4
8
3
3

Set
1
7
5
8

Rep
%
8
78.0%
6
72.5%
7
70.0%
5
65.0%
8
8
Total Pril

3
3

Rep
7
6
7
5

Day
Lift
Comp Deadlift
3" Block Pull
Front Squat

Saturday, Februar

Set
6
7
8

Leg Press
Leg Extension

KG
110.3
91.9
102.4
79.2

%
80.0%
75.0%
75.0%
65.0%

Day
Lift
Comp Deadlift
3" Block Pull
SSB Squat

Saturday, Februar

Set
7
7
8

Leg Press
Leg Extension

Monday, February 15, 2016

Day
Lift

Rep
9
6
7
5

Monday, February 08, 2016

Day
Lift
Comp Bench
Wide Bench
1 Board Press
Slingshot

Deadlift

KG
113.1
91.4
109.7
95.1

8
8
Total Pril

Day
Lift
Comp Deadlift
3" Block Pull
Manta Squat

Saturday, Februar

Set
8
7
8

Leg Press
Leg Extension

Monday, February 22, 2016

Set

Rep

KG

3
8
3
3
3

7
5
3
8
8

75.0%
60.0%
70.0%

87.8
87.8
88.7

Day
Lift
3" Block Pull
6" Block Pull
Leg Press
Leg Extension

Saturday, Februar

Set
8
3

Total Pril

Deadlift
Saturday, February 06, 2016

Rep
5
4
5

%
75.0%
70.0%
65.0%

KG
197.4
191.1
82.4

Total Pril
Saturday, February 13, 2016

Rep
5
4
5

%
75.0%
72.5%
65.0%

KG
197.4
197.9
114.1

Total Pril
Saturday, February 20, 2016

Rep
5
4
5

%
75.0%
75.0%
65.0%

KG
197.4
204.8
107.7

Total Pril
Saturday, February 27, 2016

Rep

KG

5
3

60.0%
70.0%

163.8
204.8

Total Pril