# Repost: Prilepin’s Chart

Prileipin’s Chart is the result of a lot of Russian research done with Olympic weightlifters. It depicts the optimum number and range of reps given a certain percentage to increase strength. The researchers looked at bar speed, technique, and the lifter’s next competition max and developed the following numbers (for more on Prilepin’s Chart and it’s use on strength training, check out this solid article by Tim Kontos on EliteFTS).

The “Percent” column indicates the percent of the lifter’s 1RM. The “Reps/sets” column represents the range of reps that can occur for a single set. The “Optimal” column shows the optimum number of total reps at this percent range to implement a correct dose of stress (fewer reps would be too low a stress, more reps would cause too much stress). The “Total Range” column indicates the lower and higher extremes a lifter could use when lifting in the indicated percent range. For example, the 55-65% row says that a lifter would use three to six reps per set, the optimal rep total is 24 reps, and the range of total reps is from 18 to 30. If the lifter used sets of 3, they could perform 8 sets to achieve the optimal 24 rep total.

This chart is a very good way to structure a training day, though it isn’t really necessary unless you’re more of an “advanced intermediate” type of lifter (i.e. someone who has been using intermediate programming for at least six months, and probably at least a year). Let’s say you found yourself going hard too often in your training, and de-loads were necessary and often. If you actually looked at your percentages and rep totals, you might find that you’re essentially doing three heavy days a week. Instead, you could fluctuate your week’s training better (perhaps with a Heavy-Medium-Light set up) by orienting your training sessions with Prilepin’s Chart.

If Monday you went heavy, the chart would help you see that “heavy” is anything over 90%. You’d do about four total reps by hitting a couple doubles or some singles, and you definitely wouldn’t breach the ten rep mark — it would just be superfluous training volume at this percentage. If you kept the rep ranges the same, you could aim to improve the weight slightly the following week. This is essentially what is done in the Texas Method and Advanced Texas Method protocols (though numbers of sets and reps are modified for goals, like raw powerlifting).

Prilepin’s Chart also allows for proper progression. If you’re less adapted to using its protocol, then you would stick to the lower end range of reps within a given percentage. For example, instead of using 15 to 20 reps in the 80-90% category, you’d stick to the lower rep range of 10 and build it up over time (perhaps adding a rep or two every week). You can see how it’s easy to apply more stress via total tonnage than simply adding weight, and this is also why you’d want to be more advanced before even worrying about any of this. Less adapted intermediates can make plenty of progress with a good training template and not over working themselves, but this Chart can corral those who are ignorant, belligerent, or not on a given template (hmm, two of those three describe Brent…).

Westside Barbell and Louie Simmons are the primary sources that educated the general strength population on Prilepin’s Chart. Louie based the DE/ME structure on these percentages and rep ranges and has tweaked them over the years (I’d suggest getting a copy of the “Westside Barbell Squat and Deadlift Manual” if you’re interested to see his implementation). Things are tweaked because a) the Westside lifters are using supportive gear and b) the above chart is based on the the quick Olympic lifts. Supportive gear will assist the lifter in his performance, so heavier percentages can be used. The Olympic lifts have a much lower time under tension and can be typically labeled as “sub-maximal” with respect to absolute strength, so a powerlifter or strength athlete will typically use fewer reps than an Olympic weightlifter. Also, Tim Kontos pointed out that a sport athlete (who is running, attending practice, or using a broader range of lifts) will use fewer reps so as not to apply too much stress that would inhibit the rest of the training.

Prilepin’s Chart is a good tool to use for experienced lifters, yet it can give a good programmer a strategy for how to plan his session, week, and training. Take a look at your own training and see how it compares with these rep ranges. If you decide to use it, remember to start with the lower rep ranges. If you experiment with something and it works well, then let us know (but include your stats and previous program). Don’t forget that less experienced lifters will complicate a good progression by trying to adhere to percentage-based training.

# Memorial Day 2016

I typically use the same post every Memorial Day to remind American readers of their freedoms. Every year, families and friends gather to grill meat and wave flags, but getting a day off from work and drinking a beer doesn’t really do justice to those that have lost their lives in service of the United States of America.

A flag from the WTC rubble in 2001.

I won’t spin tales of heroes, sacrifice, and death. I won’t ask you to thank anyone or give a donation. All I ask is that you live honorably. Most service members believe this country is worth enduring a lot of shitty situations. There’s an idea that despite our flaws, America is an amazing place to live full of righteous people who work hard, have personal responsibility, and always try to improve.

Do not let them down; live honorably. Convince the families of the fallen that their loss was worth it. Convince the service members who still toil that their effort is worth it. Take responsibility of your life and actions, respect others, and never, ever stop trying to succeed. Teach others how to do the same.

The only true memorial is to live this way, to live honorably. Everything else is an obligatory charade. This is not a day if celebration, but of remembrance. Lest we forget.

# Mealtimes in retirement communities

Mealtimes in retirement communities are one of the most important activities of the day because they allow seniors to socialize and get their proper nutrients. Having our older adults in care settings being able to enjoy their meals every day is an important part of ensuring they are healthy and happy.

To ensure a healthy diet, retirement communities must provide well-balanced meals that cater to their residents culinary needs as well as their dietary requirements and preferences through nutritional planning efforts that involves food sensitivity testing on a yearly basis as well having regular meetings with dietitians to ensure everyone’s diet is wholesome and healthy.

Good nutrition is essential at any age. However, seniors are at a much higher risk for life-threatening conditions and diseases. Poor nutrition can lead to weight loss, depression, and immune system deficiencies–making older adults more prone to illnesses like the common cold. With so many factors working against them such as poor mobility or limited finances it can be challenging for a senior to find the right meal for their dietary needs and their budget at the local grocery stores.

For this reason, a senior living community is such a great option to explore further, as it provides various culinary and nutrition services with one goal in mind: improving the quality of life of each resident they serve. If there is a lack of meals or poor food choices being made, the well being of you or your loved one could be in danger. Visit sites like summerfieldfresno.com/memory-care/ to get an idea of how communities take care of their residents.

On the other hand, if you’re exploring residential options in Woodstock, Georgia, proximity to quality education can be a pivotal factor for families. Woodstock homes near schools offer the perfect blend of convenience and quality education, ensuring that children receive the best possible learning experiences. With a focus on fostering a nurturing environment for both young and old, Woodstock exemplifies the importance of community and connection in every aspect of daily life. Whether enjoying the culinary delights of local eateries or embracing the educational opportunities afforded by nearby schools, Woodstock promises a lifestyle that prioritizes well-being and fulfillment for all its residents.

Getting the right amount of nutrients is important for people of all ages. But for some seniors, this can be a challenge. Important tasks like grocery shopping, cooking, and cleaning can be a common struggle for seniors that prevents them from proper dieting and nutrition  and the nutritional plans are created with this in mind! Senior living communities also provide nutritious restaurant-style dining with a menu that has a variety of healthy choices making it easy for residents to get enough Vitamin’s and minerals to meet their daily nutritional needs and preferences while still enjoying delicious meals they’ve come to love over the years at their own dining table.

# Werner Günthör

The other day I used a sweet picture of Werner Günthör. In an effort to teach all the newer readers, here’s a post I wrote in 2010 about him (with minor edits).

Meet Werner Günthör, a powerful athlete from Switzerland. Günthör was an athletic shot putter who stood 6’6″ and weighed close to 300 pounds of pure 70’s Bigness (this website lists him at 130kg). His best put was 22.75 meters in 1988 in Bern — that’s about 74.5 feet. Günthör won a bronze medal in the 1988 Olympics as well as three world championships in the late 80s and early 90s. He also won an indoor world championship and European championship. You can find videos of Günthör training on YouTube. His training was awesome, and here’s my favorite video (the last sequence is the best):

How awesome was that? It’s not a bad idea to model conditioning work after Günthör’s plyometric training, particularly jumping and bounding. Ease into these movements, especially if you haven’t done them since high school athletics; plyometrics will initially be stressful on the joints and soft tissue.

Here is another video of Günthör and who I assume is his training partner. The whole video is an impressive showing of athleticism and displays the old school mindset of including related physical conditioning to training.

Ladies will want to fast forward to 1:43.
More intense plyo training at 2:38.
3:33 is the start of a hilarious montage of Günthör doing all kinds of awesome things, including playing tennis. You can’t really get an idea of how massive this guy is until he wedges a racket in his fist. There’s another really funny part that I’ll let you see for yourself, so this would be the best part of the video if you were strapped for time.

Günthör is one of my favorite athletes because of his explosive training and awesome style. A 70’s Big man indeed.

# Get two books for the price of one!

Just add both to your cart and apply the discount code below.

The 70’s Big LP and Paleo for Lifters for \$29.99

The 70’s Big LP is not your father’s linear progression. Most linear progressions leave you with big thighs, a big belly, and noodly arms. The 70’s Big LP is your guide to build a massive back, thick arms, and press numbers to be proud of. Pair it with the popular Paleo for Lifters and you have a recipe for being jacked. Lower body fat, recover better for lifting, and stop feeling like shit by improving food choices, fixing macronutrient ratios, and do all of it without weighing and measuring like a weirdo.