[quote]IronOne wrote:
That counter is a hot mess! Looks like you’ve built a nice base of size. What are you currently weighing, and do you plan on cutting at any point, or just continuing to add?
Also, what exactly is the method of madness to your Bulgarian approach? Hit the main lift hard, depending on daily feels, then whatever?
Im going to transition to Bulgarian style in about 5-6 weeks, and am trying to figure out how to structure. Sq/bench and DL/Press perhaps, with 3/1 favoring sq/bench? Any direction would be appreciated. I will be lucky to get in 4-5 sessions per week though, so hope this is enough for maximal type training effect.
Good work in here. If there’s one thing I know, the unusual path is what typically makes elite, elite.
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Yeah, I’m currently weighing between 226-230lbs, weight class being 105kg/231lbs. I’m trying to maximize my weight for this meet, then I’ll spend a month or two getting a bit leaner to allow room to train and add mass again next time I compete.
With my Bulgarian style, I max on squat 6 days a week, with the aim being to hit at least 3x2 back-offs most sessions, fewer if I get a new PR etc. I don’t go to failure every day, but very close; if I felt I could without damaging the gym bars and risking injury this close to a meet then I would. If you squat highbar, go till you miss.
Deadlifts have one day a week, with a ramp to a max or heavy 1, 2, or 3 rep set. I have also been known to try multiple sub-maximal singles. Back-offs are similar, and heavy upper back assistance follows.
For bench, I’ve been using this (logged) self-designed three phase ramping program; basically, I’ve had three phases of 7 sessions each, training every other day. The first phase sessions began with heavy OHP from pins ramped, then went on to moderate sets of 2-3 on bench. The second phase began sessions with bench from pins (on chest) ramped various ways, then went on to push presses and finally standard bench. Now, the third phase is a 5/4/3/2/1 progression, followed by DB floor press or incline etc. The idea with these phases was to build shoulder strength and drive off the chest, with specific focus on pausing for competition.
Fitness work is added in for its own reasons, not for powerlifting, but rowing and other GPP hasn’t had a negative impact.
For all general queries, refer to John Broz and Pat Mendes - what they suggest works, and John has answered a lot of questions online. Or ask me of course!
For bench, I recommend you try a few ideas out and see what works for you. I find maxing daily too difficult at the moment as I don’t often have a good spotter, and Broz believes 3 times / week is best for most people. Push presses have been good for me, and giving them a day might be worthwhile, but it depends how you like to train. I’ve also used 5x5 with sets across 5-7 days a week for bench with legs raised, after which I hit an easy 160kg (TnG), which I found quite relaxing (I could just get on the bench, turn on some relaxing R&B - lol - and bench away; pull-aparts between sets or afterwards helped my shoulders to stay healthy). Put simply, sets across allow you to zone out and just hit the weights, so the limited stress is great if you’re squatting a lot or just want a break. Work out what gives you enough volume and load to progress well given your frequency and lifestyle, and grind away.
