Halcj Bulgarian and Beyond

Training Training Logs
121

Right; well, a slight issue has arisen - I’ve lost 5 days of my training log (I had started a new book, and have lost it somewhere, not sure how). This means that I’ll start from where my new log book has been started, and simply say that I trained daily during the lost 5 days and hit a squat PR with 202.5kg.
So, back to it:

Monday 27th:

AM

Squat: 2x2x70kg, 110kg, 1x140kg, 1x170kg, 1x190kg, 1x200kg
OHP (Strict): 3x7x60kg
Snatch-Grip High Rows + 25kg plate rear raises

PM

Rugby

28th (had a cold, so felt quite tired)

AM

Squat: Standard build up, 190kg, 200kg
S. DL: warm up, 6x1x170kg

PM

Bench: 3x70kg, 1x100kg, 1x110kg, 1x120kg, Mx130kg, 2x1x125kg, 3x2x100kg
Single Arm (assisted) Inverted Rows: 3x10 e/a
Muscle Snatches to 50kg

29th

AM

Rugby

PM (still feeling a bit ill and had had my eyebrow stitched after a gash in rugby, so had a lighter session)

Bench: 6x3x110kg

  • Superset with -
    DB Rows: 10e/a
    DB Curls

30th

AM

Squat: Build up, 200kg, 202.5kg (=PR)

PM

Bench: 3x70kg, 1x100kg, 1x110kg, 1x120kg, Mx130kg, 3x2x120kg
Rows + accessory upper back work
Quick Plyometrics

31st

PM

Squat:2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x200kg, 1x202.5kg
OHP: warm up, 2x5x70kg

  • Accessories

1st

AM

Squat: To 200kg
S.DL: 15x1x140kg

PM

Light interval hill runs, focus on nose breathing and clearing lungs after cold.

2nd

Early PM

Bench: 3x70kg, 1x100kg, 1x110kg, 1x120kg, 1x130kg, 1x132.5kg (PR!)
DB Curls: 2x12 e/a
Single Arm (balanced) Press-Up: 2x10 e/a
Muscle snatches

3rd

AM

Squat: 2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x200kg

PM

Bench: 3x70kg, 1x100kg, 1x110kg, 1x120kg, 1x130kg
Rows + Accessories

122

Today

PM

Squat: 3x60kg, 2x2x100kg, 1x140kg, 1x170kg, 1x190kg, 1x200kg
S.DL: 3x80kg, 3x120kg, 2x150kg, 8x2x160kg
Pull-ups: 5x5
DB Curls: 2x10

123

Another long update coming tomorrow, going quite well but still short of time until the end of term. Apologies for the infrequent posting, but it’s all logged so it will be accurate.
I’m planning to lift at a local comp on 2nd March, with more soon after… Let’s put this to the test!

124

Wed
AM
Squat: build to 200kg
PM
Bench: build to 130kg + upper back

Thu
PM
Squat: 2x2x70kg, 2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x200kg, 1x205kg (PR!)
OHP: w/u, 4x2x80kg
Rows

Fri
AM
Squat: build to 200kg
PM
S.DL: w/u, 8x2x170kg

  • Upper back

Sat
AM
Squat: to 190kg, Mx200kg (damn!), 6x1x180kg
PM
Bench: to 120kg, Mx130kg, 1x130kg

  • Superset of high pulls and curls

Sun
AM
Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x200kg, 1x205kg (slow, lost balance by hitting rack on walkout), Mx210kg

Mon
AM
Squat: to 200kg
PM
Bench: to 130kg, 2x3x120kg

  • extras

Tue
AM
Squat: to 200kg
PM
S.DL: w/u, 8x2x180kg

  • chin-ups, pulldowns and facepulls, + pinch grip curls

Wed
AM
Squat:to 200kg
PM
Bench: to 120kg, Mx130kg (got it, but assisted), 3x1x125kg

Thu
PM
Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x200kg, 1x206kg (PR!, see video in next post)

Fri
PM
Squat: 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg, 1x200kg, Mx210kg

  • extras
125

The 206kg squat:

126

alright Halcj long time i see trainings going well , i havent been posting much got so much work for school been regularly training though had an weightlifting comp last week in haverfordwest 85 120 at 77kg , focusing on powerlifting now using 531 but your training really interests me with heavy singles daily any particular reason you choose to train this way ? its obviously working though good luck anyway mate in your competitions etc

127

[quote]Darren1995 wrote:
alright Halcj long time i see trainings going well , i havent been posting much got so much work for school been regularly training though had an weightlifting comp last week in haverfordwest 85 120 at 77kg , focusing on powerlifting now using 531 but your training really interests me with heavy singles daily any particular reason you choose to train this way ? its obviously working though good luck anyway mate in your competitions etc [/quote]

Well done with the weightlifting, those are reasonable numbers at 77kg.

The training is based on the system used by Abadjiev the former Bulgarian weightlifting coach (for Olympic lifting), adapted by various people for powerlifting. I’d always used frequent training, and had been interested in this style of programming (basically just very specific training very often), and was inspired to try it out partly by a thread on here in the Powerlifting forum, where several lifters backed the approach.
It really has been effective, and I have to say I think it’s a brilliant method, even if it is simple to the extent of sounding stupid. It works.

John Broz is known for using similar training, he’s answered questions on it online if you’re interested in reading. Eric Talmant has also backed it to some extent, though I think he rotates it with Sheiko style training when he uses it.

128

Today

AM

S. Deadlift: 3x70kg, 1x110kg, 1x140kg, 1x170kg, 2x2x190kg, 3x3x170kg (+ 2 singles of 170kg conventional just to see how it felt).

I’ve got bench and some accessory work later, so just deadlifts for this session.

129

[quote]halcj wrote:

[quote]Darren1995 wrote:
alright Halcj long time i see trainings going well , i havent been posting much got so much work for school been regularly training though had an weightlifting comp last week in haverfordwest 85 120 at 77kg , focusing on powerlifting now using 531 but your training really interests me with heavy singles daily any particular reason you choose to train this way ? its obviously working though good luck anyway mate in your competitions etc [/quote]

Well done with the weightlifting, those are reasonable numbers at 77kg.

The training is based on the system used by Abadjiev the former Bulgarian weightlifting coach (for Olympic lifting), adapted by various people for powerlifting. I’d always used frequent training, and had been interested in this style of programming (basically just very specific training very often), and was inspired to try it out partly by a thread on here in the Powerlifting forum, where several lifters backed the approach.
It really has been effective, and I have to say I think it’s a brilliant method, even if it is simple to the extent of sounding stupid. It works.

John Broz is known for using similar training, he’s answered questions on it online if you’re interested in reading. Eric Talmant has also backed it to some extent, though I think he rotates it with Sheiko style training when he uses it.[/quote]

yeah its not too bad for a few weeks decent training

yeah ill definetely research into that, that approach had alot of success in olympic weightlifting if im correct? it really interests me, a question do you work up to a daily max or a percentage of a stated 1rm?

130

Full max every day. Just whatever I can hit, although sometimes I’ll stop if the last lift was very slow (before actually missing a lift).
As I get stronger I feel back off sets will be more important, but for now I don’t do them every session.

131

PM
Bench: 3x70kg, 1x100kg, 1x110kg, 1x120kg, 1x130kg, Mx133.5kg, 3x3x100kg
Hammer Curls: 2x10

132

Update coming soon, had to travel away briefly so training in a gym near where I’m staying.

133

16th
AM
Squat: to 200kg, 205kg
Plyometrics + extras

17th
AM
Squat: to 200kg
Bench: to 130kg, Mx133kg, 2x3x120kg

18th
AM
Squat: to 200kg, Mx210kg, 2x2x185kg, 2x2x175kg

19th
PM
Squat: to 200kg, 4x2x180kg
Bench: 5x3x100kg (no spotter)
Upper back + lat volume

20th
PM
Squat: to 200kg, 3x2x185kg
Bench: 4x3x110kg (still no spotter!)
Upper back + extras

21st
PM
S.Deadlift: w/u, 10x1x190kg
Upper back + curls

Have to go to bed now but will update with the rest of my training tomorrow. Competing with the WSA on Sun, so will post results then.

134

WSA Competition Results:

Squat 205kg (~452lbs), Bench 120kg (~265lbs) though I lifted 130kg, Deadlift 200kg (~441lbs); Total 525kg (~1157lbs).
Bodyweight 91.8kg.

135

Right! Here is my training in the days before the competition and up 'til now:

22nd
AM
Squat: to 200kg, Mx205kg, 5x1x180kg
PM
Bench: to 130kg
Inverted Rows
Muscle snatches

23rd
AM
Squat: to 200kg, 207.5kg (PR!), 3x1x190kg
PM
Bench: to 130kg, Mx132.5kg

24th
AM
Squat: to 190kg (left it there, felt good)
PM
Bench: to 130kg, 132.5kg

  • upper back etc.

25th
PM
Squat: to 200kg, 2x2x185kg
Bench: to 130kg, 3x2x120kg

26th
PM
Squat: to 200kg
Bench: to 120kg, Mx130kg (bad day for bench I suppose)

27th
PM
Squat: to 170kg (light session)
Light volume for upper back
Curls

28th
Rest

1st March
Rest

2nd
WSA Meet

3rd
AM
Squat: to 200kg, 3x180kg
PM
Bench: to 120kg, Mx130kg, 2x1x125kg, 3x1x120kg
Hammer Curls: 2x10

4th
(Early) PM
Squat: to 200kg, 2x2x190kg (back-off PR lol)
S. Deadlift: 10x1x170kg
(Later) PM
Squat: to 190kg, Mx200kg, 3x3x170kg

5th
PM
Squat: to 200kg, Mx210kg
Bench: to 120kg, Mx130kg, 3x5x100kg

6th
PE Assessment in College
Squat light (to 170kg)

7th
PM
Squat: to 200kg, 205kg, Mx210kg, 2x2x190kg
Muscle Snatches
Plyometrics

136

I’ve been following your squat progress here and there. I was thinking you may want to consider adding a bit more volume with the backoff sets, or even with the ramp. There may not be quite enough weekly load to push the strength gains.

We’ve probably read most of the same materials on Ibadjiev, Broz, Horton, Perrryman, and Pendlay, etc. That’s my suggestion based on what I’ve read. I don’t have enough experience to say if it will help, I just noticed that you’ve been hovering around the 200-205 mark for awhile.

A couple ways I’ve seen to do it… one is to do your initial ramp with triples, then switch to doubles, then singles. Another is to drop off a percent from your top set and do another ramp with doubles or triples with small increases in weight each set.

I wouldn’t put too much stake into it, since he’s still just experimenting, but Horton’s attempted to quantify things a bit. If you take the total load of a workout and divide it by the daily max, you get a number he calls the Nemesis number. He’s said that the best progress seems to be when the average Nemesis number is in the 20-40 range.

Just something to consider. Good luck.

137

[quote]LoRez wrote:
I’ve been following your squat progress here and there. I was thinking you may want to consider adding a bit more volume with the backoff sets, or even with the ramp. There may not be quite enough weekly load to push the strength gains.

We’ve probably read most of the same materials on Ibadjiev, Broz, Horton, Perrryman, and Pendlay, etc. That’s my suggestion based on what I’ve read. I don’t have enough experience to say if it will help, I just noticed that you’ve been hovering around the 200-205 mark for awhile.

A couple ways I’ve seen to do it… one is to do your initial ramp with triples, then switch to doubles, then

singles. Another is to drop off a percent from your top set and do another ramp with doubles or triples with small increases in weight each set.

I wouldn’t put too much stake into it, since he’s still just experimenting, but Horton’s attempted to quantify things a bit. If you take the total load of a workout and divide it by the daily max, you get a number he calls the Nemesis number. He’s said that the best progress seems to be when the average Nemesis number is in the 20-40 range.

Just something to consider. Good luck.[/quote]

Thanks for the input, and yes, I agree. The thing is, as I was building towards that WSA comp and was inexperienced with daily training, I left the volume low to allow a more comfortable transition.
I plan to get up to around 10+ back-off reps average per day now, and add in a couple of twice-a-day squat days too to increase the volume, as I now build towards a divisional qualifier on 27th April.
Still, I realise that many programs would give upwards of 100 reps per week (Smolov Base is nearly 150), and that this is very effective, so I’ll be looking to increase volume further as I go on.
John Broz actually talks about doing up to 40 or 50 reps in a session, and he believes this is the best way to drive gains… So yes, I guess I do need more volume!
I’m hoping for around 215kg+ on squat by competition time, and I plan to work to maximise this.

Again, I appreciate any feedback, it’s always useful.

138

By the way, incase anyone is confused, I always warm up with 2x2x70kg, 2x2x110kg, 1x140kg, 1x170kg, 1x190kg before a squat session (hence “to —kg”).
Lifts are written as “sets x reps x weight” or simply the weight lifted if it is a single. “Mx …kg” is a miss of x weight.

139

I’ll update tomorrow; hit 210kg for a squat PR yesterday and very pleased with that, so training’s going well with the extra back-off volume.

140

Again, sorry for the delay, I have been very busy and haven’t had a chance to update. I have hit 210kg a few more times, and done back-off doubles with 197.5kg, so pleased with progress.
I shall update fully from my personal log tomorrow - it’s all written down.