My Modified Bulgarian Program

Training Powerlifting
41

[quote]Curls4Girls wrote:
Day 1: A1: Squat up to max, I do reps up to 90% then its singles, usually 90 95 101 or whatever, then back off sets, 3x2@90% or something. I am now done with squatting for that day.
A2: Bench (always competition paused) reps up to 90, (90x1 95x1 101x1) back off, 3x2@90%
I now do some accessory if I have time/energy, if not it will be done the next day or later in the day.[/quote]

What you describe is basically a “light” version of BrozKnows and Horton’s Nemesis program. You don’t get a lot of volume that way, but if it works for you, it works.

Any vids of your lifts?

42

Bit of a change of plan for me, I have decided to begin now with 4 days a week and then build up to the 6 day program when I have adjusted and also have more time available.
Just wondering, what do you think about varying the weight on the back off sets? Say 3-5 x5 with 75-80% one day, doubles or triples with 85-90% another day, singles with 95% of the day’s maximum another, etc. Would adding some volume with lighter weights a couple of times a week be beneficial, or does sticking with 90% sound better?
Thanks for your input, I’ll make another thread if OP would prefer.

43

[quote]halcj wrote:
Bit of a change of plan for me, I have decided to begin now with 4 days a week and then build up to the 6 day program when I have adjusted and also have more time available.
Just wondering, what do you think about varying the weight on the back off sets? Say 3-5 x5 with 75-80% one day, doubles or triples with 85-90% another day, singles with 95% of the day’s maximum another, etc. Would adding some volume with lighter weights a couple of times a week be beneficial, or does sticking with 90% sound better?
Thanks for your input, I’ll make another thread if OP would prefer.[/quote]

The key of this method is the different development in regards to training with sub 90% and 90% +

So personally I would stick with 90% and higher. If you want to do work in the 80s run Sheiko, an equally awesome program.

44

[quote]infinite_shore wrote:

[quote]Curls4Girls wrote:
Day 1: A1: Squat up to max, I do reps up to 90% then its singles, usually 90 95 101 or whatever, then back off sets, 3x2@90% or something. I am now done with squatting for that day.
A2: Bench (always competition paused) reps up to 90, (90x1 95x1 101x1) back off, 3x2@90%
I now do some accessory if I have time/energy, if not it will be done the next day or later in the day.[/quote]

What you describe is basically a “light” version of BrozKnows and Horton’s Nemesis program. You don’t get a lot of volume that way, but if it works for you, it works.

Any vids of your lifts?
[/quote]

The “light” one described is the introductory phase. You slowly add in more days week/more training per day (sessions and work). Using this method for PL you have to tweak a lot and should not just jump straight in. The olympic lifts allow for one to start at a higher rate more times a week then a pler could.

And yes I do, I am not very big on posting my own training online though. I will most likely make a youtube and log on here eventually.

45

If it wasn’t clear, I meant the lighter work to be in addition to the max. which is so fundamental in the program’s structure.
Still, I see what you mean and so will stick with back offs in the 90% area.
Thanks, I will report my results for anyone interested once I’ve given it a month or two for initial adaptations to settle and real gains to begin.
Starting numbers (slightly conservative, I could likely get a bit more by now): SQ 185kg BE 120kg DL 205kg @ <90kg .

46

[quote]Curls4Girls wrote:

[quote]DmitryKlokovFan wrote:
Thanks for sharing your knowledge C4G. I came across an article that I posted up here but was taken down by a mod(sigh) which provided a good outline on Bulgarian Method training and how to organize your own template and pretty much echoed your words. Now in regards to the programme he gave two options:

Day 1
Squat
Press
Pull

Day 2
Pull
Press
Pull

He recommends that on Day 1 for pulling you do some kind or vertical or horizontal pulling(i.e Chins, Kroc Rows) and on the second day the first and second pull could be either deads or chins respectively. He does suggest to use a variant(s) but keep it minimal and use ones that will have a carryover to your technique,strength,etc. So far this is what I came up with

Day 1
Squat-Work up to daily max+ back off sets
Press-Bench to max+back off sets
Pull-Chins, Rows or Face Pulls…nothing that will take away from my recovery

Day 2
Pull- Max on deadlift for first week then utilize a 3 week waved periodized speed pulls based on max for 55%, 60%, and 65% and repeat cycle.
Press-Close grip, incline or press variant to max+back off sets.
Pull-Rows or Chins

Day 3
Same as Monday.

The wave loading I’ll be using will be three weeks max with fourth week being light to still allow the body to adapt but prepare it for the next wave. Again suggestions and criticisms welcome.
[/quote]

I think the accessory pull work is fine as long as your recovery handles it. I do however think you need to allow the squat and DL max days to rotate.

Week 1
Day 1 Bench up to max, back off sets
Pull up to max, back off sets
Accessory work.

Day 2 Squat to max, back off sets, bench to max, back off sets, accessory

Day 3 = day 1.

Week 2
day 1 Squat to max, back off, bench to max, back off, accessory
day 2 bench to max, back off, pull to max, back off, accessory
day 3 = day 1.

This allows you to bench 3x week, and either pull or squat 2x week. A good version until you are ready for 4x week + I recommend the 3x week for people new to the intensity. In this method you do not work up to 95% and call it quits. It is all about numbers, you ALWAYS pr.

I also feel it should always be squat bench or bench pull. Keeping the lifts in their competition order, squatting deeply, pausing benches, ect.
[/quote]

Two questions

  1. Currently my recovery methods include mobility/stretching(obviously), contrast showers, and either whirpool or Turkish baths on weekends. Will these do or is more needed?

  2. I pull conventional, is a variation like sumo acceptable on the weeks where I pull 2x? I really like your ideas and outline but I’m more inclined to do speed pulls to minimize my chances of burnout.

Thanks.

47

This post actually can be directed towards both of you:

First off, remember, during the initial month of the program do not become to disheartened if you feel like complete shit for like the third week. I forget what movie it was but the motto was something to the lines of “before I can make you I have to break you.”: or something. Basically there will be a week during the first month or so that you pretty much die, your body will hate you and you will want to give up. Abejaev’s method is based around failure. A lifter has to embrace failure in order to become a champion. You cant be afraid to miss a rep, you either come back and kill it that day or the following workout. That being said, once you get past that phase it has been pretty much smooth riding and PRs constantly.

In regards to pulling two different styles, If your pulls are relatively close go for it. Or just always base that days work off of that pull styles max. The Bulgarians cut out all the BS in lifting. They traing the Big 3 for oly lifters, the full snatch, the full C&J, and the front squat, his lifters only did variations and half reps when they were injured. That being said, I think the principle is most important and productive in PL if you squat how you always squat (style) and always go to depth, bench with pauses, and pull the same way consistently, practice how you play. I dont see the switching of variation pulls being a bad thing thoughas long as again you base that days work off of that styles max.

48

This has all been very informative and interesting. Definitely given me (and others I’m sure) something to think about some time in the future. Working up to a 1RM twice a week was always my favorite part about a westside-based system, so definitely cool to see someone who’s had success adopting the bulgarian approach to PLing.

Thanks for all the posts, C4G.

49

A question for Curls4Girls: I have a meet on 10/26; how do I peak/taper for it?

I’m currently in the second week of a Bulgarian-style program: squat & bench 6 times a week, DL only once (I really want to focus on Sq), ramping to 1RM then some sort of back off (3x2@90%, adding some crazy stuff from Squat Nemesis when I feel particularly good ).

Thank you.

50

Fabiop:
For your comp, you might want the 10 days prior to look something like this:
10) stop pulls
9-7) normal squats/bench
6) last max squat and bench day, but no additional volume after
5) squat 80% x2 x2 ; bench 85% x1 x2
4) squat 70% x2 x2
3) squat 85% x1 x1 bench 75% x1 x2
2) squat 60% x1 x5

  1. squat 50-55% x1 x2 bench 40% x1 x3
    comp day: Fck shit up!
51

Thanks man, look like a solid plan.

Just to be sure: you wrote “sets x reps”, right?

52

fabiop:
80% x1 x2 this means (80%x1rep) 2 sets :slight_smile:

53

[quote]henilito wrote:
fabiop:
80% x1 x2 this means (80%x1rep) 2 sets :)[/quote]
Ok, so it’s “russian” notation!

54

Heni’s layout looked fine to me, though I personally just continue my normal max out on everything + back off sets until the Weds before the meet, (that Weds is my last heavy lifting day, normal stuff but then I cut it until saturday).

There really is no magic tapering when you are using this system. The Bulgarians competed a crap load more often throughout the year than the majority of the world because of their programming. You are pretty much always meet ready. Eric Talmant talks about competing every month while using this method.

I also do not agree with cutting out DL 10 days out. I think you can still get another pull in say the Monday or Tuesday before the meet. But then again, you only pull once a week and squat 6x? Are you just not big into the DL or are you trying to bring up your squat? I definitely think you should pull more often. The most advanced stage of this program has you doing all three lifts in the same day multiple times a week… of course we all respond differently by from personal experience my DL didnt make incredible gains until I started pulling heavy 3x a week.

GL at your meet. I will say that you should notice quite the difference on your attempts. The meet adrenaline + adaptations your body has made for handling heavy weights on a regular basis leads to incredible gains in the meet situation.

55

What is Eric Talmant’s take on Bulgarian method? Since he’s an advocate of Sheiko (Russian?) I’d imagine it’s a bit different.

56

[quote]Curls4Girls wrote:
Heni’s layout looked fine to me, though I personally just continue my normal max out on everything + back off sets until the Weds before the meet, (that Weds is my last heavy lifting day, normal stuff but then I cut it until saturday).

There really is no magic tapering when you are using this system. The Bulgarians competed a crap load more often throughout the year than the majority of the world because of their programming. You are pretty much always meet ready. Eric Talmant talks about competing every month while using this method.

I also do not agree with cutting out DL 10 days out. I think you can still get another pull in say the Monday or Tuesday before the meet. But then again, you only pull once a week and squat 6x? Are you just not big into the DL or are you trying to bring up your squat? I definitely think you should pull more often. The most advanced stage of this program has you doing all three lifts in the same day multiple times a week… of course we all respond differently by from personal experience my DL didnt make incredible gains until I started pulling heavy 3x a week.

GL at your meet. I will say that you should notice quite the difference on your attempts. The meet adrenaline + adaptations your body has made for handling heavy weights on a regular basis leads to incredible gains in the meet situation.[/quote]

If you don’t mind sharing, how often do you squat, pull and bench per week at this point? Are you still hoping to add more training sessions for each as you continue to progress, or do you think you’re at an “ideal” number of training sessions for each at this point for a PL?

57

[quote]Doh wrote:
What is Eric Talmant’s take on Bulgarian method? Since he’s an advocate of Sheiko (Russian?) I’d imagine it’s a bit different.[/quote]

Eric does not really publicly discuss his version of the Bulgarian method. I can say though that it is very personalized to the lifter in every aspect. (frequency of certain lifts, usage of tweaked variations, drop set percentages, ect)

58

[quote]Rock978 wrote:

If you don’t mind sharing, how often do you squat, pull and bench per week at this point? Are you still hoping to add more training sessions for each as you continue to progress, or do you think you’re at an “ideal” number of training sessions for each at this point for a PL?[/quote]

My training is very experimental due to this method being not necessarily new to PL but definitely not widely tested.

I bench 4-5 times a week currently. Squat 4-5 and pull 3.

I will most likely stay at this for a while being that it has led to consistent gains each month to each individual lift and total of course.

59

[quote]Curls4Girls wrote:
Heni’s layout looked fine to me, though I personally just continue my normal max out on everything + back off sets until the Weds before the meet, (that Weds is my last heavy lifting day, normal stuff but then I cut it until saturday).[/quote]
That looks pretty much insane, but I guess it’s “normal” in the context of an “insane” program like the bulgarian one.

This is awesome !

I’m a shamefully weak raw PLer (in kg, 485 total @75bw), with a not-so-shameful squat, and for this one meet I decided to really work on my strong point. That’s why I moved from “Beyond 5/3/1” (already a bulgarian-like approach) to Squat Nemesis. Then benching 6x came along quite naturally.

By heavy you mean training max + back off, just like squat & bench, right?

That’s what I hope! I’m already incredibly more confident with 90-95% of max, it just feel like…“normal” lifting.

Thank you for sharing your knowledge!

60

Really appreciate the info C4G. So if someone were to start the program you described tomorrow, how should they choose their maxes? “Leave room to grow” or start close to real max immediately?