My Modified Bulgarian Program

DmitryKlokovFan · November 2, 2013, 5:17pm

[quote]henilito wrote:
This is what my routine looks like when i’m ramping up to a 1rm:
1Ã?10 @ Bar
1Ã?8 @ 40%
1Ã?5 @ 50%
1Ã?3 @ 60%
1Ã?2 @ 70%
1Ã?1 @ 80%
1Ã?1 @ 90%
1Ã?1 @ 95%
1Ã?1 @ 100%+ or new PR.

Then i do some back off sets.[/quote]

Very interesting. Are the sets based on your last/recent PR? For example yesterday i hit a 260 front squat for a single. If I was going to use the system above would it be like this

Barx10
105x8
130x5
155x3
185x2
210x1
235x1
250x1
260x1 or PR
Back off sets

Curls4Girls · November 3, 2013, 11:09pm

You wont go wrong with the standard
50%x3
60%x2
70, 80, 90, 95, 100%x1

That being said, I play around up until 90%. Sometimes I only need 1-2 reps with 50%, sometimes I like to do 5-6. I do not really worry until im in the 80% + range because to be honest I do not feel the lower percents effect that days max, their purpose is to stretch me out, get blood in my muscles, get all the pistons warmed up.

C4G

DoubleDuce · November 4, 2013, 12:36am

Great thread! lots of good info.

Love to see some vids C4G.

DmitryKlokovFan · November 4, 2013, 1:29am

[quote]Curls4Girls wrote:
You wont go wrong with the standard
50%x3
60%x2
70, 80, 90, 95, 100%x1

That being said, I play around up until 90%. Sometimes I only need 1-2 reps with 50%, sometimes I like to do 5-6. I do not really worry until im in the 80% + range because to be honest I do not feel the lower percents effect that days max, their purpose is to stretch me out, get blood in my muscles, get all the pistons warmed up.

C4G[/quote]

I’ve been liberal with my ramping sets. I start with fives, triples, doubles then hit singles once I reach 90% of my previous PR or daily max. If anything I start doing singles once I feel I’m properly warmed up and can hit my working sets without any problems. For example I hit a 260 lb front squat on Friday even though I planned to hit the minimum of 250 but I felt like a million bucks so I decided to go for 260 and got it. My next session for FS will look something like this

115x10
135x5
155x3
185x3
205x3
225x2
235x1(90%)
245x1
255x1
265x1(Possibly)
Back off sets afterwards based on PR or what I missed.

I’m also still attempting to adhere to Prilepin’s Guidelines of hitting 4-6 lifts at 90% as well but still being conscious not to wear myself out on my warm ups. I really liked your idea stated above and will definitely give it a try to see how it works. Thanks C4G and keep us updated on your training/meets.

fabiop · November 9, 2013, 8:59pm

Just chimed in to share my all time PR in BP: 125kg.

Nothing earth shattering, but it’s a 5kg progress from COMPETITION PR three weeks ago ! ! ! As Contreras wrote in his article about John Broz (maybe he was quoting Broz himself): “When you hit PR’s in a fatigued state, you know you’re on the right path” IIRC.

halcj · November 9, 2013, 9:23pm

Good work fabiop, 5kg in three weeks is GOOD! Not far off 300lbs now… I’m around that currently too, will be happy when I hit it at last. Good luck.

fabiop · November 11, 2013, 2:10pm

Thanks, halcj!

For mid-december (BP only meet) I’m shooting for a 140kg (308lbs) PR, which will be absolutely unreal compared to the stagnation I’ve gone through in the past two years…as crazy as it may sound, I’m confident I’ll get it.

Good luck with your PRs as well, this method works, you’ll get them sooner than you think.

Rock978 · November 11, 2013, 6:26pm

Question for C4G: You mentioned you max out on the different variations and that you bench about 5 times a week. How often is that a competition BP versus some kind of BP variation? And which variations find their way into your rotation?

For squats and DLs, is it always your comp squat and comp DL? Or do you work up to a max in a variation sometimes for these lifts like you do with the bench?

Curls4Girls · December 3, 2013, 7:31pm

[quote]Rock978 wrote:
Question for C4G: You mentioned you max out on the different variations and that you bench about 5 times a week. How often is that a competition BP versus some kind of BP variation? And which variations find their way into your rotation?

For squats and DLs, is it always your comp squat and comp DL? Or do you work up to a max in a variation sometimes for these lifts like you do with the bench?[/quote]

You choose what you need the most work with.

I for one needed help with my lockout, but instead of just throwing in lockout variations I threw in some variations for speed off my chest. My theory was that faster speed off my chest meant I would get to the lockout quicker, making it easier.

And yes I use these principles for squat/DL as well I just do not go as crazy with them. I like to pretty much straight squat as much as possible.

Variations include different pause schemes, deficits, blocks, bands, and chains. I just try my best not to get carried away with it like I feel the WS people do.

My goal is to move my competition lift PR as often and as much as possible. So I stick mostly to those lifts, but will sometimes work up to a 3-9 second paused squat PR instead, or a 3-9 second bench press PR, will add reverse bands to overload, or chains to my DL (I dont use chains on squat or bench dont like em doesnt work for me, may work for you). I am also a huge fan of pulling off a deficit, not a huge one, but I feel it helps my

EDIT: Also, While I do use these variations, They are used SPARINGLY… I try to take the straight weight as often as possible. Nothing moves my competition squat up more than just straight up squatting, same goes for bench and DL. The variations are used a few times a month at most.

Rock978 · November 12, 2013, 1:31pm

[quote]Curls4Girls wrote:

[quote]Rock978 wrote:
Question for C4G: You mentioned you max out on the different variations and that you bench about 5 times a week. How often is that a competition BP versus some kind of BP variation? And which variations find their way into your rotation?

For squats and DLs, is it always your comp squat and comp DL? Or do you work up to a max in a variation sometimes for these lifts like you do with the bench?[/quote]

You choose what you need the most work with.

I for one needed help with my lockout, but instead of just throwing in lockout variations I threw in some variations for speed off my chest. My theory was that faster speed off my chest meant I would get to the lockout quicker, making it easier.

And yes I use these principles for squat/DL as well I just do not go as crazy with them. I like to pretty much straight squat as much as possible.

Variations include different pause schemes, deficits, blocks, bands, and chains. I just try my best not to get carried away with it like I feel the WS people do.

My goal is to move my competition lift PR as often and as much as possible. So I stick mostly to those lifts, but will sometimes work up to a 3-9 second paused squat PR instead, or a 3-9 second bench press PR, will add reverse bands to overload, or chains to my DL (I dont use chains on squat or bench dont like em doesnt work for me, may work for you). I am also a huge fan of pulling off a deficit, not a huge one, but I feel it helps my speed.

C4G

Also, today marked a 20lb pr on my bench press in 2 1/2 months. I plan on hitting 450-460 in the spring. Will be doing a meet in either Feb or March. Will probably start posting more often aroudn then and even throw up some vids If this thread is alive around then.

EDIT: Also, While I do use these variations, They are used SPARINGLY… I try to take the straight weight as often as possible. Nothing moves my competition squat up more than just straight up squatting, same goes for bench and DL. The variations are used a few times a month at most.[/quote]

Makes sense and informative as usual. Thanks again, and good luck with the meet prep.

Doh · November 26, 2013, 2:05am

What’s up guys? Sorry for the lack of updates, work got really busy. And as such, it stopped me from being able to train daily so I wasn’t able to squat everyday per this method. I am now squatting 3x per week instead with something very similar to the Texas method. I plan on going back to Bulgarian method soon though since I’m finally setting up my home gym

A couple things I learned though. Coming off squatting day, I lost some strength. Possibly due to the loss of neural stress supplied by daily squatting? Also, while I attempted to introduce deadlifting everyday into my training, it burnt me out really fast. I only tried to go up to a comfortable daily 1RM without grinding. So when I start squatting everyday again, I’ll probably keep deadlifting to once or twice a week.

halcj · November 26, 2013, 11:02am

May as well give my results so far as the thread has been bumped back up: after not squatting for 7 weeks due to injury, followed by a week transition then a week of Bulgarian training, I have hit a 5kg all-time PR - and got this two days in a row! Very pleased so far, only issue has been minor shoulder pain from the low-bar squats (think I might have resolved this with a focus on upper back tightness). No unusual soreness yet except after my first session of speed pulls (hadn’t DLed for 8 weeks!). Log still running, will be updated after I’ve done today’s OHP and DL session.
Good luck to everyone else following the thread. Keep up the effort!

fabiop · November 29, 2013, 10:23pm

Ok, let’s feed this thread: currently preparing a bench-only meet, today did four singles with my one-month-old meet PR, that I’m at least hitting once, every day, 6 days a week.

MikeMelter · December 1, 2013, 4:59am

Hey, gents, new here but I’ve run a “Bulgarian” setup three different times now this last year. This last time has been very successful so far. I’m currently mainly running it for my squat only as my clavicles started acting up on the bench. I’m going to be doing the extended Russian power routine going into my first meet this February 1st. I’m by no means crazy strong but I’ve added 60 lbs to my squat this year running a similar setup and I’ve added a total of 70 lbs to my deadlift with more in the tank. I’ve done various things for my deadlift this year but as the squat goes up, the deadlift has followed.

Currently, I’m doing a week that has single training sessions working up to a daily max by speed of the bar (I tape all my workouts as I don’t have a coach or training partner). Then I use 90-95 percent of that daily max for 1-3 backoff sets. The next week is two-a-days with the same setup. I deadlift on Fridays using the Beyond 5/3/1 principles. Bench will be done on Mondays and Thursday with light assistance work done. I only do abs, chin-ups, and inverted rows as my main assistance. I received these training ideas from talking with Damien Pezzuti and all credit goes to him.

Here are three big PRs I hit last week during two-a-days. They consist of a 485 squat (10 lb PR), a 500 lb squat the next day (15 lb PR and a huge milestone), and a set of 8x525 on the deadlift (previous best was 8x500). I hope to help in this forum any way I can as we’re all a part of this crazy experiment for powerlifting. On the 500 lb squat day, I hit 1x450 for the daily max in the a.m. session but it’s in another video.

DmitryKlokovFan · December 2, 2013, 12:30am

Glad to see some life back in here.

So its been a little over a month since I embarked on my new programme and so far my deadlift has been soaring(pulled 500 on a dare and got it), squat and bench have been fluctuating in terms of daily max and my front squat is going smooth with a recent 275 lb PR.In terms of back off sets, 90% singles for the deadlift while following the Squat Nemesis protocol for everything else to get some volume in. As far as assistance goes, I’m only doing lat/upper back work and the occasional hyperextension/GHR.

Overall, training is going great, a few bad days here and there but still great.

fabiop · December 16, 2013, 1:15pm

So, last saturday was meet day (bench only). Did 130kg (286.6lbs) on second attempt, missed 135 (297.6).

It was less than expected, but it’s my fault: in training I grinded too much a few days in a row (two weeks ago) and left shoulder is bitching again.

So far, is a 25kg/55lbs gain in less than four months on my worst lift, cannot really complain !

Now for Christmas holydays I’ll be doing some reps stuff. On january I’ll start preparing a full meet in juin in which I hope to set the new italian record for raw squat in -83kg cat. I’ll eventualy update my progress in this thread, 'cause bulgarian method works wonder for PLing, as I’m seeing also with some guys I’m coaching.

halcj · December 16, 2013, 1:54pm

Nice to see the thread back. I hit 195kg for a PR on squat yesterday, going well. Unsure of what to do in terms of competing, looking at a couple of options… But all involve Bulgarian training!

osu122975 · December 16, 2013, 6:07pm

[quote]DmitryKlokovFan wrote:
Glad to see some life back in here.

So its been a little over a month since I embarked on my new programme and so far my deadlift has been soaring(pulled 500 on a dare and got it), squat and bench have been fluctuating in terms of daily max and my front squat is going smooth with a recent 275 lb PR.In terms of back off sets, 90% singles for the deadlift while following the Squat Nemesis protocol for everything else to get some volume in. As far as assistance goes, I’m only doing lat/upper back work and the occasional hyperextension/GHR.

Overall, training is going great, a few bad days here and there but still great.[/quote]

I think if you take anything from the Bulgarian method, it’s the daily optimal training.

Something that I do that may help you is to set a rep number for each workout. Train the 1-5 rep range. For example; if I’m gonna bench on a particular day, I might do triples starting at 50-60%. Make 20lb jumps per set. When I come to a 20lb jump that I know I won’t get a triple, I stop at the last set I did for a triple.

You can apply the same principles to 5’s, triples, doubles, singles, etc. It allows you to train optimally and maximally for that day. No thinking about percentages and limiting yourself.

If I feel beat up, I might make 10lb jumps for 5 rep sets. If I feel like pushing hard, I might do singles or doubles and make jumps based on using only 45/25/10lb plates but still sticking w/ the same jump progression.

Either way, doing this allows maximum flexibility to go into the gym, not worry about %'s and know that you just have to hit 3 reps or 5 reps and NOT miss a weight.

It works very very well for me. I do no extra other than some high rep/very light weight work to pump some blood to aid recovery.

Good luck

Curls4Girls · December 16, 2013, 7:48pm

[quote]osu122975 wrote: