Squats and Milk-Journal from the Homeland of Hussars

Training Training Logs
81

Yesterday’s Bulgarian method session #40

I was really sore but had insane mobility. Therefore I decided to give some paused squattin’ a shot.

Ramp to 2 x 130 kg (286 lbs) beltless
1 x 135 kg (297 lbs) tied beltless PR
1 x 140 kg (308 lbs) random easy unexpected +5 kg PR, nothing spectacular but my paused max jumped from ~75% of my old 1RM to more than 87% of current 1RM - it clearly used to be a weak link.

Weighted pull/chin up progression from the hardest to the easiest:
10 x +10 kg - pull ups with a brief isometric hold
9 x +15 kg - chin ups with a brief iso hold
7 x +20 kg - a lot of fatigue, regular chin ups
Bodyweight about 83-84 kg

Only 2 exercises, quick but effective.

Today’s Bulgarian Method session #41

Again some high-baring
ramp to 3 x 140 kg (308 lbs)
2 x 145 kg (319 lbs) quite hard

OHP
4/3 and half/3 and half again lol x 62,5 kg (137 lbs) some back stiffness
back-off 7 x 55 kg (121 lbs)

Farmer walks
3 x 100m x two 35 kg bells

Arms pump
insane after farmer walks, I really recommend it

82

Bulgarian method session #42

High-bar back squat
Ramp to 3 x 140 kg (308 lbs) 5 kg beltless PR
3 x 150 kg (330 lbs) tied PR

Push press
5 x 70 kg (154 lbs)
7 x 75 kg (165 lbs)
4 and half (lol again) x 80 kg (176 lbs) it’s the only one exercise I constantly push to failure - just because I can’t really assess the RPE. Everything seems easy till I get randomly stucked

Paused deadlift
10 x 1 x 155 kg (341 lbs) every minute on the minute - quite hard on the back

Dem curls
6/7 x 22,5 kg (49 lbs) dumbbbells, 10 x 20 kg (44 lbs)

Some rotators and rear delts stuff

83

Bulgarian method session #43

High-bar back squat
Ramp to 3 x 140 kg (308 lbs) beltless
1/2/1 x 150 kg (330 lbs) weird set-up on a first set, tough second one and the last one just to go as deep as possible

Paused bench
same as a week ago, 3 x 5 x 105 kg (231 lbs) and 2 more reps after a minute to get some more volume. “Gravity was strong today”

Paused deadlift every minute on the minute
10 x 1 x 155 kg (341 lbs) again this weight but longer pause

Weighted chin ups
12/10/8/6/4 x +10 kg, something like 90s rest. Last sets were horrible.
Doing them after deads is a bad idea (you don’t say bro?)

84

Bulgarian method session #44

I felt sick, caught a light cold - hit just warm-ups

Front squat
Ramp to 3 x 120 kg (264 lbs)
then paused:
3 x 100 kg (220 lbs)
3 x 105 kg (231 lbs)

OHP
1 x 65 kg (143 lbs) never actually held “so much” weight in OHP so just a controlled single
3/4 x 60 kg (132 lbs)
6 x 55 kg (121 lbs)

DB bench press - yesterday there was no time to do it so tried some double stimulation
12/12/12/12/7 x 24 kg (53 lbs) 30 sec rest. Same weights as one week ago but 5 more total reps

Weighted neutral grip pull ups
10/8/6 x +15 kg

85

Bulgarian method session #45

Finally a sweet revenge after a miss 2 weeks ago
Finally a longed-for three-plate raw dinner

Front squat
Ramp to 3 x 125 kg (275 lbs) beltless
3 x 130 kg (286 lbs) PR
1 x 135 kg (297 lbs)
1 x 140 kg (308 lbs) 5 kg PR

There were some bars except mine on the floor so I decided to literally… clean them
Random power clean
2 x 1 x 100 kg (220 lbs)

Push press
Ramp to 6 x 80 kg (176 lbs) 1 rep PR

Snatch-grip high pull - neglected it lately for a while
Ramp to 3 x 3 x 95 kg (209 lbs)

86

Bulgarian method sessions #46 and #47

Yesterday:
High-bar back squat
No belt: ramp to 3 x 145 kg (319 lbs) new beltless PR
3 x 150 (330 lbs)
2 x 1 x 155 kg (341 lbs) fairly easy but I knew that 160 would be too much

Paused bench press - I should bench more often. Now I’m doing it only once a week (a lot of overhead work) - weight stalls (of course due to delt fatigue) and technique is actually regressing
4 and half x 107,5 (237 lbs)
2 x 5 x 100 kg (220 lbs) had to drop some weight, felt too heavy
6 x 85 kg (187 lbs) paused close-grip

Dumbbell bench press - 15 degrees incline
5 x 10 x 25 kg (55 lbs) 30-sec rest, I like that extended range of motion. Still progressing easily.

Today:
Front squat:
Ramp to 3 x 125 kg (275 lbs)
3 x 3 x 100 kg (220 lbs) long pause

Push press
Ramp to 5 x 80 kg (176 lbs)
2 x 3 x 85 kg (187 lbs)

Farmer walks
5 x 100m x 30kg dumbbells, 60s rest - some abs between sets

  • 5 sets of cable hammer curl - the best pump exercise after farmer walks ever
87

Bulgarian method session #48

I felt like S so I just wanted to do some paused squats and leave. Fortunately something behind my head told me again: “how you feel is a lie”

Paused high-bar back squat
2 x 135 kg (297 lbs) small PR
3 x 135 kg (297 lbs) a little bigger small PR
1 x 140 kg (308 lbs) decided not to wear a belt on that set

OHP
5 x 60 (132 lbs) stiff as hell
3 and half x 62,5 kg (137,5 lbs) sloppy, at that moment I really felt like going home

I moved to paused deadlifts to hit some good quality but not that demanding work.

Nope.

Deadlift - no belt, no straps, hook grip, no music, RAW paleo lifting, in the cave, in the wild Polish jungle

3 x 181 kg (399 lbs) PR
2 x 191 kg (421 lbs) PR
1 x 201 kg (443 lbs) ultimate 1 kg PR aaand something like 20 kg beltless PR. Lol, just some random speed work, 5 plates are coming soon.

88

That deadlift looked incredibly easy. You definitely had more in you.

89

Thanks, it was probably that easy because some chicks watched. +10 to power.

Bulgarian method sessions #49 & #50

I decided to do squats last or as the second exercise for a week to bring up some neglected stuff such as oly lifts.

Yesterday:
OHP
5 x 5 x 60 kg (132 lbs) volume PR, quite easy

Snatch-grip high pull
Ramp to 3 x 100 kg (220 lbs) 5 kg PR
then some density: 7 x 3 x 90 kg (198 lbs) in 10 minutes

Paused front squat
6 x 2 x 105 kg (231 lbs) every minute on the minute, sweating as hell

Finisher: let’s test how many strict pull ups I can do. 20, not bad. ~85 kg bodyweight

  • some abs

Today:
Clean
2 x 3 x 90 kg (198 lbs)
2 x 3 x 95 kg (209 lbs)
2 x 3 x 100 kg (220 lbs) 5 kg PR

High-bar back squat
Ramp to 3 x 145 kg (319 lbs)
2 x 150 kg (330 lbs)

Power snatch + overhead squat - still poor snatching technique and squats mostly for stretching purposes
Ramp to 2 sets of 3+3 x 50 kg (110 lbs)

Push press
7 and half x 75 kg (165 lbs)

Some dumbbell curls with 22,5 kg

Summer is getting closer, so:
10 bike sprints, tempo 15 sec all out, 45 rest

90

Solid lifting. Well done.

91

Thanks bro, I appreciate it.

Bulgarian method sessions #51 & #52

Yesterday:
Deadlift
some triples till I hit 2 x 180 kg (396 lbs)
That weight wasn’t really that challenging but I ripped my skin on a thumb hook-griping the bar.

I bandaged it and even though it hurt as hell I managed to lift:
5 x 170 kg (374 lbs), beltless. Probably something close to 80% 1RM

Dem snatch-grip high pulls (around nipple line)
5 kg ramp to 3 x 105 kg (231 lbs) 5 kg PR, I’ll soon do more than I can bench…

High-bar back squat
3 x 3 x 140 kg (308 lbs) light but felt heavy due to deadlifts

4 sets of 5 muscle snatches + 100m overhead walk (40 kg). Really enjoy that new workout from T-Nation. So much pump

Today:
Everything tight, thumb hurts, too short sleep.

Power clean
10 x 3 x 80 kg (176 lbs) catching fairly high, good power

Front squat
4 x 120 kg (264 lbs)
Paused:
2 x 110 kg, 3 x 110 kg (242 lbs) paused PR, I’ve never done many paused fronts

OHP
6 and half x 60 kg (132 lbs) half rep more than before, I’ll soon hit 6,75 lol

Close-grip bench press, legs on a bench, bodybuilding reps
10 x 80 kg (176 lbs)
8 x 85 kg (187 lbs)
6 x 90 kg (198 lbs)
12 x 75 kg (165 lbs)

Weighted chin ups
11/9 x +15 kg
With 2s isometric hold
6/4 x +20 kg

92

Bulgarian method session #53

It’s time to get some higher reps this week

High-bar back squat
6 x 140 kg (308 lbs) - 2 reps PR baang

Snatch-grip high pull
some triples - 5 kg ramp
3 x 3 x 105 kg (231 lbs)

Push press
Ramp to 4 and half (epic fail, it was really close) x 82,5 kg (181 lbs)

Summer… Six pack abs comin’ in hot:

4 sets of 5 muscle snatches and 100m overhead walks
3 sets of press combo pump
Some skipping rope and crunches between sets

93

Bulgarian method session #54

High-bar back squat
Some triples and final fail - 2 and half x 150 kg (330 lbs)so so so lame, second rep was way too easy to think that I would fail it. Lack of focus.
Easy beltless back-off 5 x 130 kg (286 lbs)

Paused close-grip bench press
6 x 92,5 kg (204 lbs)
2 x 6 x 95 kg (209 lbs) not bad, some close grip PRs

Paused deadlift - returned to it after two weeks, feels weird but 2,5 kg progression keeps going
10 x 1 x 157,5 kg (347 lbs) every minute on the minute

Some curls

4 heavy sled pushes/1 min rest, finally sled was able to use

94

Bulgarian method session #55

It’s time to hit some damn huge PRs again

Front squat
6 x 126 kg (277 lbs) …3 reps PR. 90% training max for 6? Just another day

(126 because collars weigh 0,5 kg each - weighted, legit)

OHP
8 x 60 kg 132 (lbs) 2 reps PR
3 x 5 x 62,5 kg (137 lbs) and again, 2 reps PR.

Pull ups
8/6 x BW +20 kg

Wrist pain, changed grip:
Chin ups
7/6 x BW +20 kg

Current bodyweight 85,1 kg / 187,6 lbs

95

Bulgarian method sessions #56 and #57

Yesterday:

High-bar back squat
Ramp to 3 x 140 kg (308 lbs) just a training minimum, so tired after maxing out front squats

Push press
Ramp to 5 x 80 kg (176 lbs)

Muscle snatch from the hang - so much pump
5 x 40 kg (88 lbs)
2 x 5 x 45 kg (99 lbs)
2 x 5 x 50 kg (110 lbs)

9 x 60m sprints - summer in Poland just started, so hot.

Sprints will be a primary hip hinge movement for some time since my thumb is still snapped and it’s hard to hold a barbell pronated

Today: Upper bodybuilding

Close-grip bench press, legs on a bench
7/7/5 and half x 95 kg (209 lbs) PR-ing hard

Chin up
9/7/6/5 x BW +20 kg

Dumbbell bench press
12/12/10/10/8 x 25 kg (55 lbs) each hand, 30 seconds rest

Rope curls, rear delts - quick rest, pump

96

Bulgarian method sessions #58 and #59

Or Bulgarian-ish method.

I’ve been playing around with some body recomp for two weeks or so. Since I want to keep my gains rolling, get some more freaking veins and still not kill myself I realized that have to change a thing or two.

More volume for upper body
Decreased frequency of squatting to 4 or 5 times per week
More reps on squats. Rep range from 1-3 to 1-6
Sprints twice a week - easy with volume

Yesterday:
High-bar back squat
6 x 141 kg (310 lbs) 1 kg PR - collars make a difference

Push press
5 x 81 kg (178 lbs) 1 kg PR

Barbell row
4 x 10 x 80 kg (176 lbs) 60-90s rest

Some sled push, light

Today:
Front squat
Ramp to 3 x 126 lbs (277 lbs)
1 x 131 kg (289 lbs) took it easy

OHP - so much hype
6 x 60 kg (132 lbs)
6 x 62,5 kg (137 lbs) PR, the slowest rep of my life probably:

Paused deads
10 x 1 x 160 kg (352 lbs) “every minute on the minute” was too hard, legit 1 min rest

Sprinting
7 x 50M, 90s rest

97

Bulgarian method sessions #60 and #61

High-bar back squat
Ramp to 3 x 145 kg (319 lbs)
2 x 150 kg (330 lbs) felt like S

Close-grip bench, legs up
7/6/5 x 96 kg (211 lbs)

Chin ups, a brief hold at the top

9/9/7/6 x BW +20 kg volume PR

Some curls

Today:

Snatch-grip high pull
Ramp to 3 x 102,5 kg (226 lbs)

From blocks below the knee, actually not-so-high pull:
3 x 107,5 kg (237 lbs)
3 x 112,5 kg (248 lbs)

OHP
6 x 60 kg (132 lbs)
5 x 65 kg (143 lbs) PR #gains #grindashell

Paused front squat
Ramp to 3 x 115 kg (253 lbs) PR, at least 1 rep left

Sprinting
6 x 60m, 1 min rest

Dem highlights:

98

OHP grinds feel so much harder than any other lift to me, solid one there.

99

Thanks, seems like any overhead pressing makes me so hyped up. However I feel no CNS fatigue from that type of excitement and grinding. At least when compared to deadlifts and bench…

Bulgarian method sessions #62 & #63

Yesterday:

Upper body pump

Paused close-grip bench press - legs on a bench

It’s time to start doing conventional leg drives from the next session. So much instability with this weight. Nonetheless close-grip feels so much better than a regular bench.

6/5/5 x 97,5 kg (215 lbs)

Chin up
4 x 6 x BW +25 kg, 1-2 sec hold at the top, rest around 90 sec

DB bench press
22 (lol)/11/8/8/7 x 25 kg, 30 seconds rest
4 reps more than last week

Some rowing, curls and face pulls

Today:

Snatch-grip high pull
2 x 3 x 92,5 kg (204 lbs)
2 x 3 x 97,5 kg (215 lbs)
2 x 3 x 102,5 kg (226 lbs)
3 x 107,5 kg (237 lbs) more like a low pull, navel line

Push press, first rep cleaned

Ramp to 5 x 82,5 kg (182 lbs) ultimate monstrous 1,5 kg PR

It’s good to be almost alone in the gym with my bud so I can yell more often and it isn’t that weird :wink:

High-bar back squat
3 x 140 kg (308 lbs) just a daily minimum, the only exercise which felt like S today

Quick hip power snatch work

Sprints
6 x 60 meters, 1 minute rest

100

Bulgarian method session #64

High-bar back squat
Ramp to 3 x 141 kg (310 lbs) I added collars and it’s technically a 1 kg beltless PR lol
2 x 151 kg (333 lbs) even though I hit 3x150 a few times - it’s a new 2RM. Lol again
1 x 156 lbs (344 lbs) quite heavy

Paused close-grip bench press
I had to do more than 6 reps at 97,5 kg (215 lbs) to beat my previous numbers.
First set: 6 and half - got really pissed, it was close
I decided to add a belt to find out what will happen.
That’s it. Second set: 7 reps
Third set without belt: again 6 reps. Belt power.

Paused deadlift
10 x 1 x 162,5 kg (358 lbs) legit every minute on the minute. Waaay easier than all my previous paused deads above 150 kg.