AM:
High-bar back squat
Ramp to 3 x 130 kg (286 lbs) beltless
2 x 135 kg (297 lbs) with a belt - too heavy for a triple
2 x 1 x 140 kg (308 lbs)
Clean
Ramp to 3 x 90 kg (198 lbs)
2 x 95 kg (209 lbs)
0 (lol) and 2 singles x 100 kg (220 lbs)
Push press
Ramp to easy 5 x 70 kg (154 lbs)
PM:
High-bar back squat
Ramp to 3 x 135 kg (297 lbs) + belt - I couldn’t believe how easy it was compared to AM session
2 x 140 kg (308 lbs) quite heavy
12 x 112,5 kg (248 lbs) I could do probably 15 but started to do good-mornings
Push press
Ramp to 3 x 75 kg (165 lbs)
8 and half x 67,5 kg (148 lbs)
Keep me posted on how you feel with the daily squattin’. I was planning on doing it when I get done with what I am doing currently. I’ve always been a big fan of 3 days & 4 days per week… but I’ve never done 5+. I’d be interested to see how it goes for ya. Hopefully some solid strength gains and, for sure, your technique will get super crisp I would think.
Thanks, Evolv. I’ll post my experience so you can see if it’s worth trying.
For sure it’s easier for me to do it with high bar/fronts since there is respectively ~15 and ~40 kg difference between them and my low-bar PR.
Soreness disappeared entirely. It’s amazing how quickly the human body is able to adapt. I feel a lot of stiffness and “floating pain” (John Broz terminology).
I see fluctuations in strength (that’s obvious) but also in technique. Sometimes everything moves crispy and sometimes I do good-morning-squats, doesn’t matter how much reps I have in the tank.
BS
Ramp to 3 x 130 kg (286 lbs) beltless
3 x 135 kg (297 lbs)
3 x 140 kg (308 lbs) high-bar PR!
1 x 145 kg (31 lbs) just to feel some heavy weight
Clean
3 x 90 kg (198 lbs)
2/1 x 95 kg (209 lbs)
5 x 2 x 80 kg (176 lbs) pause at the knee level
Push press (first rep cleaned)
5 x 70 kg (165 lbs)
4 x 5 x 75 kg (154 lbs) volume PR
I realized that cleaning the first rep got me more aggresive.
Dumbbell curl (quite strict)
set of 12 per side x 17,5 kg (38 lbs) rep PR lol
sets of 10/9 per side x 20 kg (44 lbs) ALL TIME PR FOR CURLS, MADE ALL KINDS OF GAINS
Front squat
Ramp to 3 x 110 kg (242 lbs) beltless
2 x 115 kg (253 lbs) too heavy for a triple, too easy for a double
1 x 120 kg (264 lbs) quite smooth but called it a day after a single
2 x 100 kg (20 lbs) 3-sec pause, easy
Snatch-grip high pull
Ramp to 3 x 85 kg (187 lbs) focus on low hips and powerful extension
Cluster of 6 x 70 kg (154 lbs) a few seconds between each rep
Lats pump:
neutral grip chin ups: BW x 12/8/8 with iso hold
~5 min of high-rep machine work
AM
High-bar back squat - everything felt fairly heavy today
Ramp to 3 x 130 kg (286 lbs)
1 x 135 kg (297 lbs)
1 x 140 kg (308 lbs)
Paused bench press (~2 sec pause)
3 x 3 x 100 kg (220 lbs)
12 x 80 kg (176 lbs) oh god paused work for more than 6 reps is really tough
3 x 6 slow chin ups with isometrics between bench sets
Bench & rear delt pump work
PM
Snatch-grip high pull
2 x 3 x 85 kg (187) lbs)
2 x 3 x 90 kg (198 lbs)
cluster of 5 x 2 x 80 kg (176 lbs) in 3 minutes
High-bar back squat
First rep paused + 2 normal reps - ramp to 3 x 120 kg (264 lbs)
normal reps - ramp to 3 x 135 kg (297 lbs) got too hyped up here so stopped
Front squat
Ramp to 3 x 115 kg (253 lbs) beltless PR
3 x 120 kg (264 lbs) PR!
2 x 1 x 125 kg (275 lbs) first really tough, second quite smooth
2 x 2 x 105 kg (231 lbs) 3-sec pause
Push press
5 x 70 kg (154 lbs)
5 x 75 kg (165 lbs)
4 and half x 77,5 kg (170 lbs)
Some high-rep delt work: behind the neck press, lateral raises and my favourite killer recently - seated (flat bench, no backrest) muscle snatch
High-bar back squat
Ramp to 3 x 135 kg (297 lbs) beltless - beltless PR
3 x 140 kg (308 lbs) felt heavy
1 x 145 kg (319 lbs) quite hard
1 x 150 kg (330 lbs) easy, all-time PR for high-bar
OHP
5 x 50 kg (110 lbs)
5 x 55 kg (121 lbs)
5 x 60 kg (132 lbs) rep PR - previously 3x60 (~two months ago)
Power snatch
Some clusters, finished with 50 kg (110 lbs)
Chest-supported dumbbell row
12/12/10 x 30 kg (66 lbs)
Snapped a thumb playing basketball - no serious oly lifts and deads for a few days…
You have to be ready for stiffness all the time.
I need to admit that I feel no soreness. However I have to do some more warm-up sets than usually to feel the groove. Especially wrists, quads and shoulders are problematic.
Bulgarian method session #13
High-bar back squat
Ramp to 3 x 135 kg (297 lbs)
2 x 1 x 140 kg (308 lbs) first tough, second pretty smooth
6 x 122,5 kg (270 lbs) beltless, at least 2 in the tank but started doing goodmornings
Push press
5 x 70 kg (154 lbs)
5 x 75 kg (165 lbs)
4 and half x 80 kg (176 lbs) 1 and half rep PR
15 x 60 kg (132 lbs) that was nice, almost died
Breathing paused high-bar back squat
20 breaths x 60 kg (132 lbs) turned out to be pretty comfortable but I hyperventilated myself
10 breaths x 80 kg (176 lbs) - have seen stars
Nice progress again, well done. Daily squatting should definitely work well for you if you can train intelligently (know when to push further and when to stop), my main advice would be to continue with some lower back / abs / general core + posterior chain work regularly, as well as some heavy deadlifts once a week, moderate GPP / fitness, and some shoulder accessory work somewhere; for injury prevention and balance I think this is crucial, especially for non-Olympic lifters.
I’ve trained like this quite a lot, and I’m currently using a similar setup, so I certainly believe in this form of training - good luck and good lifting!
[quote]squats and milk wrote:
You have to be ready for stiffness all the time.
I need to admit that I feel no soreness. However I have to do some more warm-up sets than usually to feel the groove. Especially wrists, quads and shoulders are problematic.
[/quote]
I bet. I’ve definitely experiences that with just 4 days per week before as well.
halcj, thanks for your opinion and support. I’ve trained martial arts (boxing and muay thai) for a lot of time. Old school coaches demanded from us doing total 300-500 sit-up variations after a training session (5x a week) and a 3-digit number of back extensions and other callistenic back work. I would say that it made me pretty posterior chain dominant and I keep my work on it to a minimum, as well as conditioning (HIIT once a week, a lot of walking).
I will surely add some more upper-body pulling, I have really neglected it lately (too much heavy pulls instead of rowing).
Bulgarian Method session #14
Front squat
Ramp to 3 x 120 kg (286 lbs) beltless PR
1 x 125 (275 lbs) beltless
1 x 130 kg (286 lbs) PR!
paused back-off: 1 x 105 kg (231 lbs) slow count to 5 lasted forever
Paused bench press (~2s pause)
3 x 100 kg (220 lbs)
3 x 105 kg (231 lbs)
1 x 110 kg (242 lbs) nothing overly heavy today, everything felt smooth
back-off: 7 and half x 92,5 kg (203 lbs) random failure out of nowhere
4 sets of meadows rows, 6 sets of curls, some rear delt accessories. Feel dat pump
High-bar back squat
Ramp to 3 x 130 kg (286 lbs) beltless
3 x 135 kg (297 lbs)
2 x 140 kg (308 lbs) quite heavy
2 x 1 x 145 (319 lbs) first tough, second felt better
1 x 150 kg (330 lbs) tied PR
Push press
5 x 70 kg (154 lbs)
5 x 75 kg (165 lbs)
2 x 4 and half x 80 kg (176 lbs) I missed last lockout in both sets - tied PR
Deadlift
Ramp to 3 x 170 kg (374 lbs) beltless, hook grip
My friend was doing 152,5 kg (336 lbs) for 5x5 and we laughed at each other pretty much all session. He challenged me to hit max reps on his weight and I had to boost my ego…
I finished with:
9 x 152,5 kg (336 lbs) 3 rep PR, beltless and hook grip, mentally and physically destroyed for a few next days
Deadlifts definitely destroyed me. I had only 45 minutes today to train and I wasn’t on my gym and had to do something quick.
Front squat
Decided to use always reliable 5/4/3/2/1 method.
5 x 100 kg (220 lbs)
4 x 105 kg (231 lbs)
3 x 110 kg (242 lbs)
2 x 115 kg (253 lbs)
1 x 120 kg (264 lbs)
<2 min rest intervals, everything beltless
Push press - sore back and abs influenced press faaar more than a front squat, interesting.
5 x 70 kg (154 lbs)
7 x 65 kg (143 lbs)
7 x 60 kg (132 lbs)
Dumbbell row
3 x 12 x 34 kg (75 lbs) the heaviest bells I have found there lol
High-bar back squat
Ramp to 3 x 130 kg (286 lbs) beltless
3 x 135 kg (297 lbs)
2 x 2 x 140 kg (308 lbs) first set tough, second one… tougher. That’s unusual but maybe I wasn’t recovered enough from deadlifting.
One paused + 2 regular reps:
3 x 120 kg (264 lbs)
3 x 125 kg (275 lbs) +belt
OHP
5 x 55 kg (121 lbs)
4 and half x 60 kg (132 lbs)
Push press
5 x 70 kg (154 lbs)
4 full and 2 missed lockouts x 75 kg (165 lbs) I really can’t predict how much reps I have left in overhead exercises. Reps are clean and easy and suddenly brrr fail
2 x 5 x 60 kg (132 lbs) some dynamic work
Snatch-grip high pull
3 x 80 kg (176 lbs)
4 x 3 x 85 kg (187 lbs)
Dumbbell curl
10/10/6 x 20 kg (44 lbs)
A bunch of rear delt raises
Today’s Bulgarian Method Session #18
Front squat
Ramp to 3 x 115 kg (253 lbs) beltless
3 x 120 kg (264 lbs)
1 x 125 kg (275 lbs) feeler set
2 x 125 kg (275 lbs) bang, PR
Paused bench press (with standard commands start, press and rack)
Ramp to 1 x 116 kg (255 lbs) unbelievably smooth (95% 1RM). First time ever used 0,5 kg collars
Random back-off (touch & go) 6 x 100 kg (220 lbs) +1 rep PR
Neutral grip chin up
15 x BW, first time in 2 months without iso holds but still controlled
20 kg plate curl x 50 reps + 10 reps after a while. Nice pump
High-bar back squat
Ramp to 3 x 130 kg (286 lbs) beltless
3 x 135 kg (297 lbs)
2/1/2 x 140 kg (308 lbs) don’t know what happened on the second set but rep was horrible, first and third were good
Clean
8 x 3 x 85 kg (187 lbs) just to work on the pattern and hit a lot of volume
Some pull ups
10/10/8/6 every rep with isometric hold, got really pumped after cleans
Supersets of touchdown raise (great exercise, picked it from Christian Thibaudeau post regarding back pump exercises) and face pull
Clean - volume focus part two
8 x 3 x 85 kg (187 lbs)
Deadlift - fast pulls, 75 sec rest (60 was a bit too small)
5 x 2 x 160 kg
High-bar back squat
Ramp to 3 x 130 kg (286 lbs) beltless
3 x 135 kg (297 lbs) stopped here, deadlifts fatigued me too much to keep going
3 paused singles x 120 kg (264 lbs) long pause, last rep was like 8 seconds
Close-grip bench press bodybuilding, 90s rest, controlled motion
4 x 8 x 80 kg (176 lbs)
Front squat
Ramp to 3 x 120 kg (264 lbs) beltless
2 x 125 kg (275 lbs) tied last PR but it was easier
3 paused singles x 100 kg (220 lbs) 5, 7 and 10 seconds in the hole, I encourage everyone to try it…
easy 6 x 100 kg (220 lbs), moved very fast after paused squats
Push press
5 x 70 kg (154 lbs)
5 x 75 kg (165 lbs)
4 and half x 80 (176 lbs) still can’t hit that 5 rep barrier
5 x 75 kg (165 lbs)
High-bar back squat
Ramp to 3 x 130 kg (286 lbs) beltless
3 x 135 kg (297 lbs)
3 x 140 kg (308 lbs)
2 x 145 kg (319 lbs) finally got it, PR!
Paused deadlift (pause just a little above the floor)
every minute on the minute 10 x 1 x 140 kg (308 lbs) really easy, will try it again with 5x2
Push press
5 x 70 kg (154 lbs)
5 x 75 kg (165 lbs)
4 and half, 4 x 80 kg (176 lbs) still can’t lock out last rep even though the fourth one was eaasy
back to 70 kg (154 lbs), 5 smooth and aggresive reps
Behind the neck press
3 x 10 x 40 kg (88 lbs) controlled, pump style