A lot of volume and fast pace today. I wasn’t mentally OK for heavy weights but really wanted to do a lot of accessories
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 tough, second easier
1 x 145 kg (319 lbs) slightly worse feeling than yesterday so I didn’t try to hit the second one
Paused bench press
3 x 5 x 100 kg (220 lbs) that’s probably my volume PR for a paused bench, didn’t even break a sweat though
3 x 10 Pull ups between bench warm-ups
Clean
4 x 3 x 90 kg (198 lbs)
Snatch-grip deadlift
Ramp to 5 x 110 kg (242 lbs) probably at least 3 left
Dumbbell bench press
5 x 10 x 22,5 kg (49 lbs) 30 sec rest
last set was a real challenge
High-bar back squat
Ramp to 3 x 135 kg (297 lbs) beltless
3 x 140 kg (308 lbs)
2 x 145 kg (319 lbs)
1 x 150 kg (330 lbs)
Good day, every working set tied current training max “PR”
Paused bench press
6/5/5 x 100 kg (220 lbs) 6 reps is a new PR for paused reps, previously did it only for touch & go
Snatch-grip deadlift
7 x 120 kg (264 lbs) PR but I’ve never taken this exercise too seriously so there is a lot of room for gains
Dumbbell curls
7 x 22,5 kg (49 lbs) PR - yes I chase PRs for curls, big guns are coming
10/8 x 20 kg (44 lbs)
I had little time so a quick session today. Mostly technique + hypertrophy work
Paused high-bar back squat - controlled pause, 2-3 sec
3 x 110 kg (242 lbs)
3 x 3 x 115 kg (253 lbs) I guess that’s a PR for paused version
Stiff-legged deadlift - I realized that I trained hamstring-focused deadlift variations like… 2 times this year
3 x 10 x 100 kg (220 lbs) 90s rest rest, controlled tempo. Mostly a grip exercise
Close-grip bench, 90s rest, touch and go
4 x 8 x 80 kg (176 lbs)
Some farmer walks with 40 kg (88 lbs) dumbbells and some biceps party directly after walks. I strongly recommend this combo!
Front squat
5 x 120 kg (264 lbs) 5 kg PR in 3 days!
Some cleans
First wave of 3/2/1 with respectively 85/90/95 kg (187/198/209 lbs)
Second wave of 3/2/1 turned out to be:
3 x 90 kg (198 lbs)
3 x 95 kg (209 lbs) 5 kg PR
1 x 100 kg (220 lbs) really tired after that triple
12/12/10 pull ups with isometric holds, back & rear delts bodybuilding
As far as daily squatting goes:
No more knee/hip pain, no leg soreness, less stiffness than with 2 sessions per week.
And weights go up like when I was a total novice…
[quote]squats and milk wrote:
As far as daily squatting goes:
No more knee/hip pain, no leg soreness, less stiffness than with 2 sessions per week.
And weights go up like when I was a total novice…
[/quote]
That is what I like to hear. Nice work buddy.
Frankly I feel a lot of stiffness in traps. I don’t know if it’s from back squatting, from holding heavy things overhead or from pulls. Or maybe (oh really?) from all of those. Nonetheless, I guess that’s the body part which suffers the most from daily lifting. Lots of rolling, warming up, stretching and warm showers.
High-bar back squat
It’s a… third time on this routine I’ve tried something more than 3 reps on back squat.
Ramp to 3 x 130 kg (286 lbs) beltless
4 x 140 kg (308 lbs) 1 rep PR
Two casual, smooth singles x 145 kg (319 lbs)
Push press
5 x 70 kg (154 lbs)
7 and half x 75 kg (165 lbs) PR, previous best was 6 reps
Paused deadlift - pause just a little bit above the floor, a lot below knees
10 x 1 x 145 kg (319 lbs) every minute on the minute, smooth
and regular speed pulls 3 x 160 kg (152 lbs)
Some easy delts and lats pump
aaand…
Dumbbell curl
12(PR)/10 x 20 kg (44 lbs), 10 x 17,5 kg (38 lbs)
yes, 2 rep PR in curls. World’s mine.
Of course it’s not a true Bulgarian, it’s a “Bulgarian”.
I’ve always loved high frequency training (doesn’t matter if it was basketball, martial arts or lifting weights) so adapting from 5 or 6 sessions per week to strict 6 sessions (which was my first plan) per week wasn’t hard.
Now I eventually “progressed” to lifting 7 days per week with a day off from time to time - when needed or when I have no time. So I basically squat everyday to 1-5 rep “training max” with no back-offs or fairly light paused back-offs.
Bulgarian method session #31
It was one of those easier squat days since I was tired after yesterday’s deads.
Front squat
Ramp to 5 x 115 kg (253 lbs)
Paused bench press
3 x 7 x 100 kg (220 lbs) huge PR, previously only one set of 6
Had to record it, second set:
Paused deadlift with bands attached to the rack in front of me
7 x 2 x 130 kg (264 lbs) smooth tempo
Casual dumbbell bench press party
11/11/11/11/7 and half x 22,5 kg (49 lbs) 30 seconds rest
Previously did 5x10 and progressing to 25 kg seemed to be too hard. Nonetheless, hit 51,5 reps vs. previous 50. Gains
Paused high-bar back squat
Ramp to 1 x 130 kg (286 lbs) beltless - +5 kg PR for a paused squat, +10 kg beltless PR
Regular reps
1 x 140 kg (308 lbs) beltless
3 x 140 kg (308 lbs)
Back to paused reps, all beltless
2 x 1 x 120 kg (264 lbs) some breaths at the bottom
2 x 1 x 125 kg (275 kg) longer-than-usual pause
1 x 130 kg (264 lbs)
Push press
5 x 70 kg (154 lbs)
5 x 75 kg (165 lbs)
Aaaand finally… After like three weeks of hitting 4-and-halves…
5 x 80 kg (176 lbs) ultimate PR with an overhead hold of glory
Some power clean technique
8 x 3 x 80 kg (176 lbs)
Dumbbell curl
22" pythons ain’t gonna grow by themselves
12/10/10 x 20 kg (44 lbs)
I received an entrance voucher to I believe the most expensive gym in Warsaw, my city and the capital of Poland. Couldn’t resign from it.
Actually there was no belts inside and I don’t have my own one (on my regular gyms there is a lot of belts which anyone can use) so decided to max-out on paused beltless high-bars.
That’s the result:
1 x 120 kg (264 lbs) breath at the bottom
2 x 1 x 130 kg (286 lbs)
1 x 135 kg (297 lbs) PR
Cleans
6 x 3 x 90 kg (209 lbs) volume PR, previously 4x3. Everything felt smooth.
OHP
4 x 6 x 55 kg (121 lbs)
There was a rope attached to the ceiling so I couldn’t walk past it without trying to climb it.
One rope climb without legs lol
Some quick farmer walks with 30kg bells as a finisher.
I had literally 40 minutes to warm-up and train and was pretty beaten up after yesterday (I spend almost three hours at that gym - some training, some sight-seeing and walking around, some stretching and some fun like that rope climb)
Ended up with a quick front squat ramp to:
5 x 115 kg (253 lbs)
Paused deadlift
10 x 1 x 150 kg (330 lbs) every minute on the minute
5 kg progression in paused pulls is going quite well since I started really low to focus on posture.
Front squating hard
Ramp to 3 x 125 kg (275 lbs) beltless - never did that before with a belt so 2 PRs - new 3 RM and new beltless 3 RM
2 x 130 kg (286 lbs) PR
1 x 135 kg (297 lbs) PR
0 x 140 kg (308 lbs) lol got too excited after 4 PRs at one session. Core didn’t endure it, I should spend more time hitting bosu crunches
Close-grip bench press
9 x 85 kg (187 lbs) I was too tired to do a regular bench or to do more sets so I pushed that single one. That’s theoretically a PR (vs previous 4 sets of 8 x 80) but I’ve never spend a lot of time practising this variation.
3 x 15 pull ups between warm-up sets - probably a new volume PR
Snatch-grip deadlift
5 x 130 kg (286 lbs) just to feel heavier weights. Grip almost failed on that one after pull-ups.
I’m back after two days of a physical job. No time for anything except eating and sleeping. Today I was tired as hell but had a lot of free time so I managed to do two quick feeder sessions.
AM:
Paused high-bar back squat
6 x 1 x 120 kg (264 lbs) 3-5 sec pause, beltless
Clean
Ramp to 3 x 80 kg (176 lbs)
OHP, curls and face pulls - easy pump work, volume
PM:
Front squat
Ramp to 5 x 115 kg (253 lbs)
Paused deadlift - the only exercise today which felt smooth and “normal”
10 x 1 x 150 kg (330 lbs) every minute on the minute
aaaand a lot of stretching
I need to recover a bit and the PR city will be real
I’m really short of time this week and I was finally able to hit the gym relatively hard today.
Front squat (still some back soreness after that weekend job)
Ramp to 3 x 120 kg (264 lbs)
5 x 120 kg (264 lbs) tied PR
Paused bench press
3 x 5 x 105 kg (231 lbs) harder than previous 3x7x100 kg but it’s still above my old 1RM from one month ago. New 5RM
I’ll keep a double progression 5-7 reps once/twice a week for some time.
Push pump:
Dumbbell bench press
5 x 10 x 24 kg (53 lbs) 30 sec rest. Yeah, 1,5kg progression
3 sets of press combo and 3 sets of lateral raise combo from growth factor article. I really enjoy doing them from time to time.
Aaaand some rear delts. Tomorrow finally some more free time. Back squatting hard.
20 kg on back squat in… less than 6 weeks?
Is it real?
Is it possible to squat everyday and survive?
Lol hell yeah
HBBS:
Ramp to 3 x 130 kg (286 lbs) beltless, paused
3 x 140 kg (308 lbs)
3 x 145 kg (319 lbs)
3 x 150 kg (330 lbs)
1 x 155 kg (341 lbs) didn’t record it but it was super fast
1 x 160 kg (352 lbs) I recorded it but technique and depth wasn’t so-super-satisfactory or just sloppy so I deleted it. 10 kg PR, 20 kg gains in 6 weeks
Clean
8 x 3 x 90 kg (198 lbs) another let’s say “volume PR”, work on technique