Topic: Time gap between reps? (and prilepins chart)

[Patrick Bateman]

I have been playing around with using prilepin chart, details here: http://www.elitefts.com/documents/prilepins_chart.htm

I have been using it because it is designed for olympic lifts specifically, and pretty much tells you the optimum sets and reps, for varying % of your max lift.

the question is this; How long a break are you supposed to take between reps?

Is it supposed to be like a cluster set, where you can have a 30 second break from when you finish a rep and start the next? Or is it literally one after another, without your hands leaving the bar? (this seems very intense, and hard to do with around 90% of your max)

So what is it?

[James Register]

Are you sure this is for the contest weightlifting movements only?  I thought strength movements only.  6 rep snatches don't make sense.

For squats and other big movements, I regularly go well above the total range on that chart (but I only use 80-90 for the weight).  I do not waste time with nonspecific exercises now like westside do.

[Patrick Bateman]

Are you sure this is for the contest weightlifting movements only?  I thought strength movements only.  6 rep snatches don't make sense.

For squats and other big movements, I regularly go well above the total range on that chart (but I only use 80-90 for the weight).  I do not waste time with nonspecific exercises now like westside do.

yep, prilepin designed this for the classic olympic movements eg snatch clean and jerk. The powerlifters assumed this would work for their powerlifts, and found that it worked well.

This is stated in the article.

A 6 rep snatch is just one option for someone who finds higher reps and low intensity helps them make gains, eg 4 sets of 6 reps, at 55% of maximum lift. Or it could be used for someone who wants to have a 'rest' period because of injury, and according to prilepin this would still increase their 1RM.

[Matt Erdman]

I consider reps to be the quickest you can reset and make the next lift. After seeing Kolecki snatch 150x5 ASAP, I don't think it is too much to ask.

[James Register]

Sorry I have an aversion to anything written by westside.  They still seem low but it is going to depend how many exercises you do and how often.  the russians may have done so many varitaions that this makes sense and actually do much more than myself overall.

Rest as little as possible, while being able to continue keeping good form.  i.e don't rush reps and lose form so that you call them reps.  another reason why i don't like to push reps.

[Chris Betancourt]

Sorry I have an aversion to anything written by westside.  They still seem low but it is going to depend how many exercises you do and how often.  the russians may have done so many varitaions that this makes sense and actually do much more than myself overall.

Prilepin was one of the greatest weightlifting coaches EVER. This chart came from his research during his coaching career.

Let's list some of the athletes he has trained: Olympic champions Yurik Vardanyan, Yuri Zakharevitch, Leonid Taranenko, Oksen Mirzoyan, Israel Arsamakov; Olympic silver medalists Yurik Sarkisyan and Alexander Pervy; world champions Anatoli Pisarenko, Viktor Sots, Pavel Syrchin, Sergei Arakelov, Vyacheslav Klokov.

For a further breakdown of the chart:

Snatches / CnJ : 60-80%(up to 6rep/set) 80-90%(up to 4r) 90-100%(up to 2r) 100%+ (1r)
Snatch and Clean Pull: 70-80%(4-5r) 80-90%(3-4r) 90-100%(2-3r) 100-110%(1-3r) 110%+(1-2r)
Squats, Bend-overs, Presses: 50-60%(4-8r) 60-70%(4-6r) 70-80%(4-5r) 80-90%(3-4r) 90-100%(2-3r) 100%+(1r)
"Additional exercises": 70-80%(5-8r) 80-90%(4-6r)

As for generally what is best % and rep range to work at, L.S. Dvorkin did an experiment to test the effect of training load over a prolonged period of time on different qualifications of weightlifters. Basically the results he obtained were that in the classic lifts, working 70-80% (3-4rep/set) made the highest gains with all qualifications, although the higher qualified lifters also improved nearly as well with 80-90% (1-2rep/set). With the back squat, 70-80% (3-4rep/set) made the most improvement.

[James Register]

I see, thanks.  Good information.

Were there any theories as to why this worked? 

How often were maximums tested, so could theh %ages have been from competitive lifts done a few months earler?  Or more regular testing in training?

And I think there were other reasons for the Soviet domination!!

[Chris Betancourt]

I see, thanks.  Good information.

Were there any theories as to why this worked? 

How often were maximums tested, so could theh %ages have been from competitive lifts done a few months earler?  Or more regular testing in training?

And I think there were other reasons for the Soviet domination!!

They were tested for new maximums every 2 months and the 6 month progress always had 70-80% with the highest gains.

From the results, basically newer weightlifters should stick to the lower end of 70-80%, regular weightlifters 70-80%, advanced the higher end of 70-80% with a lot more 90% lifts as well. For the back squat all lifters 70-80%. It is not to say you can't do more or less on a given day, but you should be able to see that your average working weight is in that range.