Prilepin Deadlift Specialization (4-week)

Four-week deadlift-only specialization built on AS Prilepin's intensity chart — the foundational Soviet weightlifting methodology that prescribes optimal volume per intensity zone. Each week hits one of the four canonical zones using rep prescriptions and total-rep counts at the chart's optimal volume:

• Wk 1 — LIGHT zone (~65%): 6×4 = 24 reps. Prilepin optimal: 24, range 18-30. • Wk 2 — MEDIUM zone (~75%): 6×3 = 18 reps. Prilepin optimal: 18, range 12-24. • Wk 3 — HEAVY zone (~85%): 5×3 = 15 reps. Prilepin optimal: 15, range 10-20. • Wk 4 — MAX zone (95%): 4 reps total (2-1-1) — low end of the Prilepin range (4-10) to preserve CNS for the test/comp after.

One DL session per week (programmed on Monday — adjust to your weekly rhythm). Only the deadlift is programmed; all other lifts (squat, bench, accessories, conditioning) are up to the lifter to layer in. Use percentages of a recent reliable 1RM. Warm-up is the lifter's responsibility — the prescribed sets are the working sets only.

This is a peaking block: short, focused, and intensity-progressive. Best used 4-6 weeks out from a meet or a PR attempt, after a higher-volume base block.