Prilepin Strongman (4-week)

Four-week strongman strength block built on AS Prilepin's intensity chart. Three sessions per week, one per lift: Squat (Mon), Push Press (Wed), Deadlift (Fri). Each lift hits the same zone each week, progressing together through Light → Medium → Heavy → Max.

Weekly zone targets (rep × set scheme, total reps, Prilepin chart reference):

• 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%): 2-1-1 = 4 reps — low end of the Prilepin range (4-10) to preserve CNS for the test/comp after.

Only the three main strength lifts are programmed — Squat for leg drive, Push Press for overhead, Deadlift for pulling base. Event-specific work (yoke, farmer's, stones, log press, sandbag, etc.) is up to the lifter to layer in on the off-days or after main work. Use percentages of a recent reliable 1RM for each lift. Warm-up is the lifter's responsibility.

A peaking block: short, focused, intensity-progressive. Use 4-6 weeks out from a competition or PR attempt, after a base block of higher-volume strength + event work.