It’s like you never missed a beat.
[quote]jjackkrash wrote:
Deads: 45 x10, 135 x10, 225 x5, 275 x3, 325 x3, 365 x12, 325 x5, 275 x10.
Zerchers (from low pins): 135 x5, 225 x3, 315 x (miss) 315 x1.
GMs: 145 x10, 10, 10.
[/quote]
365 x 12… my back is crying at the thought. That’s a lot of really solid work Jjack!
Thanks fellas!
1’s day, bench, TM 245:
Bench: 45 x20, 135 x10, 185 x5, 215 x3, 235 x6, 205 x6, 185 x10, 135 x15.
A bunch of bullshit x a bunch.
Notes: My shoulder felt wonky going in today and by the end of bench my rotator cup felt on the verge in injury, so I just did a bunch of high rep stuff like face pulls and machine work to get some blood in my back and shoulder. I’m going to ice and see how it goes.
1’s Day, Squats, TM 340.
Squats: 45 x10, 135 x10, 185 x5, 235 x5, 285 x3, 325 x8.
Front Squats: 135 x5, 185 x5, 235 x1, 305 x miss.
Notes: I was happy with the money set, but my shoulder is still wonky which is most of the reason for the 305 miss. So I shut it down there.
Wonky shoulders can sometimes be alleviated by wrapping previous to lifting with bands if you have them. You can buy a pair on Rogue Fitness for 8 bucks and their good for all kinds of other body parts therapy wrapping(youtube).
Thanks for the tip GV, I’ll look into that. The should is still wonky, but it’s a lot better today.
1’s Day, Press, TM 150.
Press: 45 x20, 65 x5, 85 x5, 105 x5, 125 x3, 145 x7, 125 x8, 105 x10, 85 x10.
Wide Grip Pullups: 8, 6, 5, 5, 5.
Dips: BW x 5, +20 x5, +40 x5, +60 x8.
Chins: 7, 6, 6.
DB OHP: 50s x 8, 8, 8.
Arm Shit: some x some.
Notes: Today felt pretty good and my should feels better. My elbows and forearms are getting a bit tender though, so I may take a short deload after this cycle. We’ll see.
Hey Jack saw you posted a question in a thread about Bulgarian method training. I’m currently doing some Bulgarian style training benching and have done quite a bit of research although unfortunately there isn’t a lot of information available.
A lot of what I’m doing is based loosely on some articles written by Matt Perryman. Google myosenthesis and his site should be the first or second link. Googling John Broz will also bring up some good information. In the other thread the guy who is doing a Bulgarian based system advocates having to work up to more than your previous days training max everyday or fail twice trying it.
Perryman advocates working up to a daily training max that you know you won’t miss each day based on feeling. For me Perryman’s method was the way to go as I fear missing or grinding a lot would overstress my CNS. My focus has been on form, making sure every rep is performed the same and I attempt to do all sets without any emotion or adrenaline as Perryman advocates so as not to stress my CNS anymore than necessary.
Maybe either method works, he is having success with his and my maxes for the first three days of the system were 340, 325 and 330 and four weeks later my maxes the last three days have been 365, 370, 360.
[quote]DBasler wrote:
Hey Jack saw you posted a question in a thread about Bulgarian method training. I’m currently doing some Bulgarian style training benching and have done quite a bit of research although unfortunately there isn’t a lot of information available.
A lot of what I’m doing is based loosely on some articles written by Matt Perryman. Google myosenthesis and his site should be the first or second link. Googling John Broz will also bring up some good information. In the other thread the guy who is doing a Bulgarian based system advocates having to work up to more than your previous days training max everyday or fail twice trying it.
Perryman advocates working up to a daily training max that you know you won’t miss each day based on feeling. For me Perryman’s method was the way to go as I fear missing or grinding a lot would overstress my CNS. My focus has been on form, making sure every rep is performed the same and I attempt to do all sets without any emotion or adrenaline as Perryman advocates so as not to stress my CNS anymore than necessary.
Maybe either method works, he is having success with his and my maxes for the first three days of the system were 340, 325 and 330 and four weeks later my maxes the last three days have been 365, 370, 360.[/quote]
Thanks Dave. I have been watching your thread and I am pretty intrigued. I’d love to just hit a big single everyday if I could make progress that way and without feeling just sick all the time. How do you feel?
Jack- I’ll qualify this by saying most guys who are doing this seem to be either squatting and benching to daily maxes or squatting to daily maxes rather than just benching. I actually feel much better than I thought I would.
Virtually no muscle soreness, which I’m guessing is due to the limited number of reps per set. I did get a small cold about two weeks in which may or may not have had anything to do with the programming. There have been several nights where I’ve been really tired and needed some extra sleep but other than that no real issues. I’m sure if I was squatting daily in addition to the benching some of these things would have been amplified.
I’m doing the every day lifting as well and experiencing much of the same results as Dave. I’m inspired by Bob People’s story and coaches like Broz, etc. The idea is related to the idea of adaptation on a gradually increasing grade that would be similar to working at a physically demanding job. One is wiped out at the beginning of ever day hard labor but becomes inured to the harsh effects and evolves in to a stronger more conditioned worker. It’s do or die.
Dave, GV, I’m considering giving it a go. I really like just hitting singles I just don’t want to sacrifice results just because that’s what I like. But if I could hit singles and get results I’d be in hog heaven, as long as the days didn’t get too dark. I was a total dick to pretty much everyone around me when I ran Smolov, and that’s not something I want to do to my family long term.
1’s day, Deads, TM 405.
Deads: 45 x10, 135 x5, 225 x5, 275 x5, 325 x3, 385 x10.
Zerchers (from low pins): 135 x5, 225 x3, 315 x1, 355 x1, 365 x1.
GMs: 155 x8, 8, 8.
Notes: I hit my rep goal on deads and then decided to skip the backoff sets and hit a few biggish Zerchers. I’m really happy I did, 365 is pretty close to a life time PR from this pin setting. Without combing back over my log I think it ties my best ever.
Zerchers make a man out of you. Nice job. Those are big time zercher numbers.
Crippler, thanks for stopping by!
Squats: 135 x10, 185 x5, 225 x3, 275 x2, 315 x1, 355 x1, 375 x1, 335 x2.
Bench: 135 x10, 185 x5, 225 x3, 245 x1, 275 x1, 245 x 3, 3.
Cable Rows: 140 x10, 160 x10, 180 x10, 200 x10.
Notes: 375 felt heavy but it didn’t grind. I’m trying to take all reps to rock bottom and turn them around quickly and explode. Bench reps were with a slight pause. I’ll work on the pause as I go along. I’m still not sure exactly what I’m doing but what the hell.
You’re getting stronger that’s what you’re doing! Looking good Jack…
Nice heavy lifting all around. The zerchers, the squats, and the deads are all looking great.
Keep pushing that Zercher weight I’m not too far behind.
Okay I lie, I did 325 Sat and I thought I was going to die.
Big lifting man, very damn impressive.
Thanks GV, Joe, I appreciate the encouragement!
Squats: 45 x10, 135 x5, 225 x3, 275 x1, 315 x1, 355 x1, 380 x1, 350 x1.
Bench: 45 x20, 135 x5, 185 x3, 225 x1, 245 x1, 265 x1, 280 x1, 265 x1, 245 x3.
Chins: 10, 8, 6.
Notes: I hit 380 deep but it was heavier than I’d like to admit. I also think if my body rejects this its going to be my elbows. We’ll see how they hold up.
Press: 45 x20, 95 x5, 135 x1, 145 x1, 155 x1, 165 x1, 175 x1, 165 x3, 165 x3.
Deads: 45 x10, 135 x5, 225 x3, 275 x1, 325 x1, 375 x1, 425 x1, 445 x1, 455 x1.
Hamstring Curls: Some x 8, 8, 8.
Notes: My ass and lower back were threatening a coup d’etat, but I did this anyway. 455 felt heavier than I’d have liked but it wasn’t a total grinder either.
Great work on the deads.