Percentage based power building routine

[benchmstr]

Anybody know of one? I have a buddy that wants to try something like this and isn’t willing to jump into powerlifting.


Anything I can find is RPE based

Bench

[Coach is Back!]

Any true strength program is percentage based. S&C for sport, Powerlifting, Weightlifting is percentage based. I use with my athletes and with my high school athletes. That being said, conjugate

[benchmstr]

Any true strength program is percentage based. S&C for sport, Powerlifting, Weightlifting is percentage based. I use with my athletes and with my high school athletes. That being said, conjugate

I use sheiko..I have for a while now..he won’t do that though

Bench

[oldtimer1]

In bodybuilding you always hear training to failure and pushing it to the ragged edge. No Olympic lifter does that. There is a time for a peak but the majority is building to that peak and training to failure isn't part of the equation until the end. Olympic lifters aren't squatting till they can't get another rep. It's all about cycles.

[BB]

The first 1/3's or 1/2's  speak on old style Westside simple percentage training -

https://www.elitefts.com/coaching-logs/westside-training-from-the-90s/ .

https://www.elitefts.com/education/how-i-benched-500-pounds-as-a-teenager/ .

https://www.dragondoor.com/articles/the-evolution-of-westside-barbell-training/ .

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Old style percentage -

https://exrx.net/WeightTraining/Powerlifting/Linear . Very old school.

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Others that are popular, but you'll need to map them out -

https://www.powerliftingtowin.com/the-juggernaut-method/ .

http://www.powerliftingtowin.com/texas-method/ .

http://www.powerliftingtowin.com/candito-6-week-strength-program/ .

http://www.powerliftingtowin.com/base-building/ .

[BB]

Another thing you could do is just grab a generic decent power building / bulking program and just convert the rep ranges into percents of 1rm for him, if he likes that sort of thing. It would just take a few minutes -


The chart below shows what a number of reps translates into a percentage among most trainees -

Reps:
                                 1   2   3   4   5   6   7   8   9   10   11   12   15
%1RM   

                Brzycki   100   95   90   88   86   83   80   78   76   75   72   70   
                Baechle   100   95   93   90   87   85   83   80   77   75      67   65
               Remedios   100   92   90   87   85   82      75      70      65   60

[Coach is Back!]

At my school, with my football players, I mostly adhere to the Prilepins method/chart for percentages.

[Powerlift66]

I use 5/3/1 (Wendler) for Bench, SQ, DL.

Then I do more of a power-bodybuilding routine after the big 5/3/1 lift is out of the way.

(5-8 reps).

Example:

Bench - 5/3/1
D-Bell Bench - 4 heavyish sets 5-8 reps
Decline Bench - 4 heavyish sets 5-8 reps
Incline Hammer Machine - 4 heavyish sets 5-8 reps
Lame cable Xovers 4 sets - high reps

Im pretty crippled right now (herniated disc's, tennis elbow, rotator issues, knee issues) so I just go and do light shit until I heal.
(Its driving me nuts too).

[DanM]

Any true strength program is percentage based. S&C for sport, Powerlifting, Weightlifting is percentage based. I use with my athletes and with my high school athletes. That being said, conjugate

Percentages are just a means to try and get you working at a certain difficulty, RPE's can more times than not get you doing so more reliably. Also most aren't familiar enough with their own strengths, weaknesses and programming needs in general to successfully run conjugate style training