Im still a little confused on what you do. From what I see you max out everyday and even if you don’t hit your best max ( like your best max was 300 and the next day you can only max out at 285 ) you do about 90 percent of that for 2*2 or another low rep low set scheme. Is that right? Thanks.
there is a lot more to it. keep reading. ohh, and forget all that you know about olympic lifting. a lot of these things dont apply to powerlifting. think eccentric phase.
if you want to try high frequency powerlifting look into sheiko and smolov.
Been doing something similar. Hitting many sets of 90% and daily max 5x per week squatting for the past two months. 1RM for ATG squat went from 365-415. Shooting for 425 tomorrow
I looked at your previous posts and found your, “coach is over training us.” thread. What are your current stats, training history, goals.
The Bulgarian method is not for the faint of heart. You in fact will be “over training” in the view of others.
Achilles of war
I started looking up more on training and got some new insight on that sometimes overtraining is good. Someone told me training everyday was like the worst thing you could ever do and told me to stay away from it. so that’s why I was against it at first but now i’m ready to try the bulgarian method
haha, when you look at this post in the PL forum it says “Ivan Abajidev’s Meth”…just thought I’d add that in.
[quote]JMike21 wrote:
Achilles of war
I started looking up more on training and got some new insight on that sometimes overtraining is good. Someone told me training everyday was like the worst thing you could ever do and told me to stay away from it. so that’s why I was against it at first but now i’m ready to try the bulgarian method[/quote]
What is your training history like? What do your numbers look like? I assume you are training for PL?
This method will destroy someone who has poor technique and is not at the proper lifting level.
Are you at least CMS on the Russian chart? In this method you either adapt or completely break, a just dont do what so many people do with Sheiko (running CMS or MS programs when they themselves are not CMS or MS yet and then complain when it doesnt work)
You really don’t want to use the “true” Abajidev’s programming in your situation. That would include training 3x/day, 6-7 days per week at intensities that would turn you into a miserable, depressed being and possibly injured.
What you have in mind is a much lighter version of going to daily maxes and doing some back off sets. I think AvergaeBroz’s rep/set scheme is a good start that I have used myself with success. It goes like this
Squat
1.) warm-up with as many sets at a certain weight until form feels solid, say 60kg
2.) Doubles with 10-20kg jumps until you hit 80%
3.) Singles with 5-10kg jumps at least up to 90% but try to break previous 100% [how aggressively you push this is up to you]
4.) Drop 15-30kg from daily max and perform doubles or triples and work up in weights again [see how many sets you can do here; for me these back off sets quickly destroy me]
I’m currently doing this rep/set scheme for oly (high bar) squats 5 days per week. Here is how my session went yesterday to give you an example:
Oly squat [in kg]
2x60
2x80
2x100
2x120
2x140
2x160 (80%) added belt
1x170
1x175
1x180 (90%)
1x185 (93%) daily max
3x150
2x160
1x170
1x175
Hope it helps.
I followed the Broz-style template as infinite_shore did for Oly Squats except I worked with much higher volume most of the time. I’d work up to a daily max (which would either be a PR or within 10 lbs. of my previous best) and then do backoff sets based on how I felt.
At the beginning I was just doing 3x2, 5x2, etc, which was good, but I didn’t make much progress doing that. I then started ramping up the volume to a minimum of 5x3, but often doing 10x3, 15x1, 12x2, etc. on back-to-back days. It was extremely intense and would take 60-90 minutes just to squat, but I made progress like never before doing that.
[quote]Achilles of war wrote:
[quote]JMike21 wrote:
Achilles of war
I started looking up more on training and got some new insight on that sometimes overtraining is good. Someone told me training everyday was like the worst thing you could ever do and told me to stay away from it. so that’s why I was against it at first but now i’m ready to try the bulgarian method[/quote]
What is your training history like? What do your numbers look like? I assume you are training for PL?
This method will destroy someone who has poor technique and is not at the proper lifting level.
Are you at least CMS on the Russian chart? In this method you either adapt or completely break, a just dont do what so many people do with Sheiko (running CMS or MS programs when they themselves are not CMS or MS yet and then complain when it doesnt work)[/quote]
I second this. Run something like Sheiko 29-37-32 or 29-30-31-32 to work on your form if you’re at least class 3 on Russian Charts or class 2 on American Raw Drug Free charts. A good 1st cycle will put over 100lbs on your total.
Then read this: Maxing on Squats and Deadlifts Every Day
You want to be Master if not Elite before you try this.
Bulgarian Method training is often misunderstood, to disastrous results. This will lead lots of people to saying it is dangerous or can only be done if you are juicing, and simultaneously the people who found results with it will say the detractors are crazy.
Truth is twofold 1) The system has a set of iron prerequisites that are necessary for you to succeed. If you attempt the system and don’t meet the pre-reqs, and/or don’t pay attention to mobility, recovery, and rest, you are fucked and you will likely burn out or get injured.
- For those who meet the pre-reqs (and juicing is most certainly NOT one of them) the method works and works well, but is designed to be used with the OLYMPIC lifts, not bench, squat, dl, or anything with a long eccentric phase or that can be done grindingly slow.
That said it can potentially be used for the powerlifts…but very very carefully and with attention to detail and fatigue. I would NOT use the system as prescribed for olympic style lifting for squats or dl’s without possibly making changes to it, very precisely because the olympic lifts have a) no eccentric phase, you drop the weights and b) they cannot be ground up–you must be quick to complete a snatch or a clean or a jerk. Doing anything less than that will result in a failed lift or a PUSH PRESS (not legal in olympic lifting) or injury. Or a combination. The only component that can be ground up is the front squat or overhead squat, and those numbers are almost always much higher than the full lift numbers (eg: you can front squat 200 kg but only clean 150 kg), so the squat is never maximal. There may be an exception for elite level olympic lifters with pristine technique efficiency, but as a guideline that’s what happens.
So basically, you gotta be very careful when porting a system from one discipline to another–they rarely work in the new environment to the degree they work in the old (sheiko would suck as an olympic template, so would westside–too much rest not enough technical practice and not enough continuity). That said, you can SOMETIMES adjust, modify to make it effective. I think the Bulgarian system can be so modified, but carefully. Very carefully.
my .02
[quote]OmniStyx wrote:
I followed the Broz-style template as infinite_shore did for Oly Squats except I worked with much higher volume most of the time. I’d work up to a daily max (which would either be a PR or within 10 lbs. of my previous best) and then do backoff sets based on how I felt.
At the beginning I was just doing 3x2, 5x2, etc, which was good, but I didn’t make much progress doing that. I then started ramping up the volume to a minimum of 5x3, but often doing 10x3, 15x1, 12x2, etc. on back-to-back days. It was extremely intense and would take 60-90 minutes just to squat, but I made progress like never before doing that.[/quote]
I’ve pretty much been doing this and I don’t think I’ll ever go back to normal once a week squatting lol
My volume is lower for my backoff sets though. I aim for a total of 10-15 reps for 5-6x per week. The reason is because I’m actually undereating just by a little bit. I have shed 20lb of fat and gotten simultaneously stronger over the past few months. (yes it’s possible, i had to try this out myself and ignore those who claim you can’t…I can’t say the same for my upper body pressing strength though)
[quote]Aragorn wrote:
Bulgarian Method training is often misunderstood, to disastrous results. This will lead lots of people to saying it is dangerous or can only be done if you are juicing, and simultaneously the people who found results with it will say the detractors are crazy.
Truth is twofold 1) The system has a set of iron prerequisites that are necessary for you to succeed. If you attempt the system and don’t meet the pre-reqs, and/or don’t pay attention to mobility, recovery, and rest, you are fucked and you will likely burn out or get injured.
- For those who meet the pre-reqs (and juicing is most certainly NOT one of them) the method works and works well, but is designed to be used with the OLYMPIC lifts, not bench, squat, dl, or anything with a long eccentric phase or that can be done grindingly slow.
That said it can potentially be used for the powerlifts…but very very carefully and with attention to detail and fatigue. I would NOT use the system as prescribed for olympic style lifting for squats or dl’s without possibly making changes to it, very precisely because the olympic lifts have a) no eccentric phase, you drop the weights and b) they cannot be ground up–you must be quick to complete a snatch or a clean or a jerk. Doing anything less than that will result in a failed lift or a PUSH PRESS (not legal in olympic lifting) or injury. Or a combination. The only component that can be ground up is the front squat or overhead squat, and those numbers are almost always much higher than the full lift numbers (eg: you can front squat 200 kg but only clean 150 kg), so the squat is never maximal. There may be an exception for elite level olympic lifters with pristine technique efficiency, but as a guideline that’s what happens.
So basically, you gotta be very careful when porting a system from one discipline to another–they rarely work in the new environment to the degree they work in the old (sheiko would suck as an olympic template, so would westside–too much rest not enough technical practice and not enough continuity). That said, you can SOMETIMES adjust, modify to make it effective. I think the Bulgarian system can be so modified, but carefully. Very carefully.
my .02
[/quote]
So much text, so little information.
I doubt you anyone who actually attempted the actual “Bulgarian system”.
BrozKnows even said that what he had Pat&co do was just a pussy version of what Ivan put his lifters through.
You are welcome to your opinion. It makes no difference to me, although your blanket statement leaves much to be desired in terms of specific problems you have with my post. You do not train with Broz or Ivan, so pot meet kettle.
FYI a large part of my post was to say exactly what you just did–Broz does not do the full bulgarian method and you SHOULD NOT do it for the powerlifts. So again, pot meet kettle.
^Sheiko leaves little room for technical practice… makes sense… SMH