TSAC Report 33 | Page 22

JEFF CARROLL

FIGURE 4. PRILEPIN’S CHART (4)
LOAD (%)

REPS/SETS

OPTIMAL VOLUME (REPS)

VOLUME RANGE (REPS)

60 – 69

4–6

24

18 – 30

70 – 79

3–6

18

12 – 24

80 – 89

2–4

15

10 – 20

90+

1–2

7

4 – 10

FIGURE 5. SAMPLE BACK SQUAT LOAD PROGRESSION (BASED ON 300-LB 1RM)
PERCENTAGE OF 1RM

70

75

85

90

90

REPETITIONS

8

6

4

4

4

4

WEIGHT (LB)

22

50
150

210

225

255

270

270

NSCA’S TSAC REPORT | ISSUE 33