Bulgarian Training Experiment with RTS

[brudman]

I figured I would post this log here since I have seen questions in the past about relating Broz training, Pendlay training, Bulgarian systems, etc. to powerlifting. I have never competed, and have never really trained for anything less than 5 reps until the last month or so, as I was more of a physique focused guy over the past 2 years.

Training System - http://reactivetrainingsystems.com/n...ject-intensity
Mike Tuchscherer launched an experiment called "Project Intensity" in which he will program something similar to Bulgarian style training. In truth, the only similarity between this and Bulgarian training is relatively high intensity and frequency, otherwise it's really not the same thing. It's basically two meet days per week, and two heavy days with assistance exercises with high specificity to the competition lifts. It includes fatigue percents, RPE's, and all the other good stuff RTS is known for.

Raison D'etre
I decided that it was a great opportunity to pick the brain of a great mind in the sport. Also I miss like 90% of my max attempts. I suck once intensity goes over 90%, so frequent maxing may help me develop that skill.

Background
For the past two years I've trained for hypertrophy rarely going below 5 reps, and never really worrying about proper technique as long as I was stimulating some kind of growth. My old journal can be found in my sig.

Stats
Bench 1 RM: 290
Squat 1 RM: Who frickin knows. I miss everytime. I got 365 for a reasonably easy 2 last week, and then wiffed on a single for 375.
Deadlift 1RM: 435

Goals
I really have no goal. I just want to run this experiment and see how it goes. I am planning on competing sometime later this year or early next year. I will aggressively attempt PR's throughout this cycle, but within the parameters of Mike's prescribed programming.

Note: I also did a heavy day on Friday, and did not perform a deload prior to the program, as advised by Mike T.

[brudman]

Today I had a meeting at 7:30, so I got up at 4 and did all my mobility work. I tried to move as quickly as possible, but I had to get to work before the meeting. I skipped deadlift, which I am going to have to figure out.

I really only have time to train 2 exercises at full capacity on Mondays, so I will either move deadlift to Tuesday, or I might end up having to skip it now and again. Other than that, I will be able to fully follow this experiment. I apologize for that and will do everything I can to get that fixed.

Training did not go well today. I had a church men's retreat over the weekend, and it was a powerful experience. I didn't get a lot of sleep, and was emotionally drained for the gym. I went as hard as I could though, and hit 290 on the bench, despite missing 375 on the squat.

"Agile 8" hip mobility work

Squat

135x3@4 RPE

225x3@5 RPE

275x1@6 RPE

315x1@7 RPE

335x1@8.5 RPE

360x1@9 RPE

375x0@11 RPE

375x0@11 RPE...was so close...just couldn't lock out.

I set my max for the day at 365 and did my drop sets.

275x5x@8 RPE

Should have just gotten 365 real quick, or put on knee wraps or something to get it. But I was running out of time.

Bench

135x8@5

225x3@7.5

245x1@8.5

260x1@9

275x1@9

290x1@9.5...shot up very fast, I might have actually been a 9...it's hard to tell since I'm either a "shoot up like a rocket" or miss type of guy.

215x5x2@8

[brudman]

Deadlifted last night to complete day 1.

Deadlift (Sumo)

135x8@4

225x5@4

315x1@7

365x1@8

405x1@8.5

425x1@8.5

435x1@9.5...projected I would get about 435...and it was easier than I thought. I might have been able to get 1 more, though I'm not sure so I'm rating it a 9.5.

445x0@11...Obviously had to go big or go home. Went for the PR, didn't get it...mildly strained my right spinal erector, but nothing serious.

325x5x1...Spinal erector was hurting, didn't want to push it so I skipped the second drop set. Felt good do get some rep work in though.

[brudman]

RTS Log - http://reactivetrainingsystems.com/b.../userblog/9307

Today was a good day. My spinal erector was pretty sore when I woke up, but I got on the foam roller and did some mobility work and loosened up. The squats were a little rough, but the warmer I got, the easier they got. I felt great about the bench work.

3 ct Pause Squat

135x3@4

225x3@6.5

280x3@8

295x3@9...Again, took a little while to warm up, and this was a struggle, but I knew there was more to get.

310x3@9...Much better.

295x3@9

Bench w/7ct Pause

135x8@4

185x1@7

205x1@7

225x1@7.5

235x1@8

245x1@8.5

250x1@9...PR. I felt so good on bench today for some reason. Even with the 7 count pause, I had a great feel for getting leg drive for once, which has not been easy for me since starting PL.

235x1@8

235x1@9

Bench w/thumbs on smooth

225x5@9...I figured that since my close grip PR was about 255, 225 would be a good starting point. Turns out it was a little tougher than I thought, and it was 9.

215x5@8.5

215x5@9

[BombDonald]

I'm in. This sounds interesting.

Goals
I really have no goal. I just want to run this experiment and see how it goes. I am planning on competing sometime later this year or early next year. I will aggressively attempt PR's throughout this cycle, but within the parameters of Mike's prescribed programming.

That seems like a bad idea. You should at least have some kind of numbers you know you want to hit. It may only be psychological, but it might give you that one extra bit of motivation you need. Even if it is something simple like saying "I am going to go 405-315-475 on the big 3 within 3 months" or something like that.

That's just my thoughts though. Personally, I need to substantiate my goals.

[brudman]

I'm in. This sounds interesting.



That seems like a bad idea. You should at least have some kind of numbers you know you want to hit. It may only be psychological, but it might give you that one extra bit of motivation you need. Even if it is something simple like saying "I am going to go 405-315-475 on the big 3 within 3 months" or something like that.

That's just my thoughts though. Personally, I need to substantiate my goals.

Good call.

This is a 9 week program. My goals are 405-315-475. I have no idea how long or what the nature of the adaptive responses to this type of training are, so I'll make my goal a 12 week goal altogether.

If this goes well I may adopt it as what I do, and if it doesn't go well, I can see myself staying on it for at least a few months afterward just in case the adaptations take longer than that.

[DanielBeauchamp]

When you say: @9...10...whatever, do you mean the perceived difficulty of the set?

Also, I wouldn't really give myself set goals like that if I were you. Reasoning: http://chaosandpain.blogspot.com/201...part-four.html (replace asterisks with f-u-c-k)

Anyway, I am intrigued by this log and subscribing to it. I think the frequent maxing will definitely help you hit heavier lifts more often; your body becomes acclimated to it over time. Best of luck!

[brudman]

When you say: @9...10...whatever, do you mean the perceived difficulty of the set?

Yep. Here's the scale I use:

10- Maximal. No reps left in the tank.
9- Last rep is tough, but still 1 rep left in the tank.
8- Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left.
7- Weight moves quickly when maximal force is applied to the weight. “Speed weight”
6- Light speed work. Moves quickly with moderate force.
5- Most warm-up weights
4- Recovery. Usually 20+ rep sets. Not hard, but intended to flush the muscle

http://www.reactivetrainingsystems.c...s/49-chapter-2

Also, I wouldn't really give myself set goals like that if I were you. Reasoning: http://chaosandpain.blogspot.com/201...part-four.html (replace asterisks with f-u-c-k)

Interesting. I'm probably somewhere in the middle. I am not going to underachieve because of where my goals are at. Like I said I intend on being aggressive with PR attempts. However, believing I can beat those numbers is still important. This the first time I have trained at high intensities like this, and I expect adaptations to be made. There are gains to be had IMO.

Anyway, I am intrigued by this log and subscribing to it. I think the frequent maxing will definitely help you hit heavier lifts more often; your body becomes acclimated to it over time. Best of luck!

Thanks man.

[DanielBeauchamp]

Yep. Here's the scale I use:

10- Maximal. No reps left in the tank.
9- Last rep is tough, but still 1 rep left in the tank.
8- Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left.
7- Weight moves quickly when maximal force is applied to the weight. “Speed weight”
6- Light speed work. Moves quickly with moderate force.
5- Most warm-up weights
4- Recovery. Usually 20+ rep sets. Not hard, but intended to flush the muscle

http://www.reactivetrainingsystems.c...s/49-chapter-2

Interesting. I'm probably somewhere in the middle. I am not going to underachieve because of where my goals are at. Like I said I intend on being aggressive with PR attempts. However, believing I can beat those numbers is still important. This the first time I have trained at high intensities like this, and I expect adaptations to be made. There are gains to be had IMO.

Gotcha.

Re bolded: I agree completely. What I'm saying is to be sure you don't undersell yourself.

I'm the opposite of you in regards to reps...my max lifts are way above what I can rep out. (which isn't that much)

[brudman]

Gotcha.

Re bolded: I agree completely. What I'm saying is to be sure you don't undersell yourself.

I'm the opposite of you in regards to reps...my max lifts are way above what I can rep out. (which isn't that much)

I see. Thanks bud.

Yeah my 5RM is scary close to my 1RM, and my weaknesses and crappy form get exposed with heavy weights. Oh well. I'm excited to be a guinea pig with this project.

_____________________________
Today - Project Intensity - Week 1, Day 3

Today was a planned off day. I did some foam roller and a hot shower on my low back. Low back is pretty sore from the level of new stimulus the past couple days. Should be ready to go tomorrow.

[brudman]

I was up pretty late last night, so 4am came early, but I got after it.

Agile 8 - Hip Mobility

Shoulder Mobility Work

Squat

135 x 8@4

225 x 5@5

275 x 3@6.5

315 x 1@7

330 x 1@8.5...90% of 365 1RM

345 x 1@9...95% of 365 1RM

370 x 1@9...This felt good to finally break the mental barrier of 370.

375 x 1@9.5...Even this one went up fast. I wasn't sure though if I had another heavy single in me, so I didn't go up to 380.

300x4@8

300x4@9

Squat felt great. I tried a shoe with a heel in lieu of my chucks, and it worked. I must confess up front that I squatted in a pair of dress shoes with a wood heel b/c I don't have oly shoes. I may not win best lifter, but I'll definitely get best dressed...

Bench

135 x 8@4

225x4@6

245x1@7

260x1@8...90% of 290 1RM

275x1@9...95% of 290 1RM

295x0@11...I totally screwed this one up from the get. I did not set up properly, did not get any air until after I unracked, and still made the mistake of going for it. I got it half way up. I could have gotten it if I had a good set up.

295x0@11...totall shot my wad on the last fail. Didn't have this one even with proper set up.

230x4@8

230x4@8

Deadlift (protocol was x4@8, 5% fatigue w/repeats today, so that's about 9.5 RPE)

225x5@4

315x3@6

365x1@7

385x2@8

385x2@8

385x2@9

385x2@9.5

The lower back was rocked after this. I did some slow wide grip pull ups for a little spinal unloading.

Solid day. Felt pretty good.

[brudman]

Today was the culmination of the butt-kicking I've received all week. I had another short night of sleep, but fully knowing I probably wasn't going to feel great, I got after it again.

Bench +90mm (Doubled Minis)...I assume it's 90lbs of tension, although I am not quite sure.

45x4@5

95x4@5

135x4@6

155x4@7

185x4@8

205x4@9.5...woops here. Overshot it a little. This was a lot tougher than I thought it would be. First time ever benching against bands.

190x4@8

190x4@9

Snatch Grip RDL...I could not execute an actual SLDL, but I figured RDL would get the job done. These were also new, and very awkward.

135x4@4

225x3@5

245x3@6

275x3@9...hit the bottom of my power rack, pulled too far away from my body, made it seem harder than it was.

275x3@8

315x3@9

300x1@9...got a cramp in the middle of my 1st rep! Right smack in my ribcage.

Bench w/4 sec pause

135x3@4

225x3@7

235x3@9

225x3@8

225x3@9

At the end of the week I totalled up my NL for each lift:

I don't have the numbers with me, but it totaled 169 total lifts >75%, 144 >80%, and I think around 100 over 85%. Good week!

[DanielBeauchamp]

Good stuff! As that >85% climbs up, you're gonna see some big progress.

[brudman]

@Daniel...thanks man. I hope so.

Happy 4th guys!

I got up yesterday and got my work done early, and it felt great. Got some more PRs, only to fizzle on the deadlift however. Not a bad day though.

Squat

135x8
225x4
275x1@6
311x1@7
333x1@8
355x1@9
377x1@10...PR
320x3@8
300x4@8

Bench
135x8
185x3@6
225x1@7
245x1@7.5
260x1@8
275x1@9
290x1@9.5
295x1@9.5....PR and might have had 300 in me as I blew past my sticking point.
250x3@8
235x4@8

Deadlift
225x5
315x3
365x1@8
395x1@8
415x1@9
440x0@11...close to beating my sticking point, but not quite
440x0@11...just burnt out at this point
370x3@8
350x4@8

Then I went and painted a house. I was toast by the time the evening rolled around and knew I would not want to get up at 4 to train today. I am training day 2 tonight instead.

[brudman]

Last night was a little rough. I was a little sore going into the session and it took a while to get warmed up. Each exercise was a struggle...especially due to some hip and elbow irritation. My right elbow has been super irritated from squatting lately, so I'll have to play with my grip.

3 ct Pause Squat
135x6
225x4@6
245x4@7
275x4@8
295x4@9
275x4@8
275x4@8.5
275x4@9

Bench w/7ct pause
135x8
135x1@4
185x1@6
225x1@7
235x1@7.5
245x1@8
255x1@9...PR
235x1@7.5
235x1@9..elbow was very irritated at this point.

Close Grip Bench
135x6@5
185x6@7
205x6@8
205x6@9...really would have been an 8 or so, but I just couldn't go heavier with the way the 'bow felt.
190x6@8
190x6@9

Chins...I was tired at this point but just felt like doing a little back/bicep work.

[dtaps24]

How long are these workouts taking you, particularly the testing days? Very curious about this. Good luck with it.

[brudman]

How long are these workouts taking you, particularly the testing days? Very curious about this. Good luck with it.

Thanks man. The first skills eval took about 90 minutes...right about 30 minutes per exercise. They have slowly creeped toward the 1 hour 45 min mark though. I'm starting to require a little more rest between sets. I'll keep you guys posted on this as well.

[DanielBeauchamp]

Nice Benching. Haven't done pause squats in a while...how do those feel coming up?

[brudman]

Nice Benching. Haven't done pause squats in a while...how do those feel coming up?

I really like them. My sticking point on both bench and squat is just a few inches from the bottom, so I can really focus on driving through that sticking point after the pause. For the squats I can really think about driving my back against the bar.

[DanielBeauchamp]

I really like them. My sticking point on both bench and squat is just a few inches from the bottom, so I can really focus on driving through that sticking point after the pause. For the squats I can really think about driving my back against the bar.

I tried speed benching and pause squats for a couple months at one point. My previous sticking points were off the chest and out of the hole, respectively. Now they're a couple inches off the chest and just outside of the hole. haha

They worked pretty well though.

[brudman]

I tried speed benching and pause squats for a couple months at one point. My previous sticking points were off the chest and out of the hole, respectively. Now they're a couple inches off the chest and just outside of the hole. haha

They worked pretty well though.

Lol...I can see that happening to me. I'm pretty sure the reason Mike has us (there are 3 other guys) doing the pause work is because it's slightly less intense, but we can still get some volume work in.

I definitely view it as an opportunity to improve my mechanics/form with weights that are reasonably tough without blasting my CNS with more 1RM's.

[brudman]

Yesterday took the day completely off. Today I struggled with more elbow soreness. It's very tendonitis-like, and I iced it today after I trained. It defiinitely affected my bench, but I was able to grind through every planned set despite it hurting. I'll ice it very heavily today in preparation for bench work tomorrow. The funny thing is that squatting is what irritates it more than anything.

Squat

135x8

225x5

275x1@6

315x1@7

340x1@7.5....very easy. My belt burst open (yes I have an $11 harbringer velcro belt. Yes I plan on getting an actual belt sometime soon). Started to feel another PR coming on.

359x1@8.5...bar slipped on the descent, but the depth and ascent were not a problem. Decided to skip 100% and go straight for a 5lb PR.

382x1@9.5...as soon as I unracked it I knew I would get it. My depth might have been a little questionable. I'm usually about 1-2 inches below parallel, and this might have been a scooch slightly higher than that. Could just be my head though.

388x0@11...Went ahead and tried it. Missed at my usual sticking point. A few inches out of the hole. I was tired...I feel like I had a chance if I was a little fresher.

305x4@8

305x4@9

305x4@9

Bench

Did a bunch of band pulldowns to warm up the elbow. Didn't really help but oh well.

135x8@5

225x1@7

245x1@8

260x1@8.5...elbow just getting in the way

280x1@9...went up fairly easy.

300x0@11...Felt right until I got a little off my chest. Mind got in my way moreso than my elbow.

300x0@11...tried again...no go. Should not have gone for a PR today.

235x4@8

235x4@9

235x4@9

Sumo Deadlift - x1@8, 6-9% fatigue was what the doctor ordered

225x1@4

315x1@6

365x1@7.5

395x1@8

395x1@8

395x1@8.5

395x1@9

395x1@9.5

395x1@10

My deadlift form flat out sucks. I didn't really start deadlifting regularly until a few months ago, and it shows. I am very inconsistant on getting tight. All I know is that I'm naturally stronger with Sumo than conventional, but I have all this slack, and am very slow off the floor from about 315 on up.

Conclusion

Overall it's hard to be satisfied with a session like this. Pleased with squats, but my elbow got in the way of benching (as did my head). Deadlift is always a struggle and is a matter of finding a way to get my form down and get stronger.

[DanielBeauchamp]

It seems like a lot of Sumo pullers have troubles off the ground. What made you choose Sumo over conventional?

[brudman]

It seems like a lot of Sumo pullers have troubles off the ground. What made you choose Sumo over conventional?

I don't have a real good reason other than when I started deadlifting again about 8 weeks ago I just worked up to 405 on both, I missed 405 with conventional and got it with sumo. So I've just stuck with sumo.

Both are uncomfortable for me, and like I said, I don't have a real good reason for choosing one over the other.

[DanielBeauchamp]

I don't have a real good reason other than when I started deadlifting again about 8 weeks ago I just worked up to 405 on both, I missed 405 with conventional and got it with sumo. So I've just stuck with sumo.

Both are uncomfortable for me, and like I said, I don't have a real good reason for choosing one over the other.

Well, do you find your back or legs to be stronger? Sumo will rely a lot on your legs and glutes, while conventional will place more emphasis on your back, glutes, and hamstrings.

I personally choose conventional over sumo because my back is my natural strong point. What I don't like about sumo is that back rounding will actually cause you to miss the lift more often than not; meaning your deadlift poundage will be reduced because you'll have to maintain an arch.

[brudman]

Well, do you find your back or legs to be stronger? Sumo will rely a lot on your legs and glutes, while conventional will place more emphasis on your back, glutes, and hamstrings.

I personally choose conventional over sumo because my back is my natural strong point. What I don't like about sumo is that back rounding will actually cause you to miss the lift more often than not; meaning your deadlift poundage will be reduced because you'll have to maintain an arch.

That's a good question. I'm not sure which is stronger. I can rack pull from the knees a lot of weight for reps...I have done 5 plates for several reps before. From the floor I'm garbage. It might be worth considering trying conventional out and seeing if me strength increases over time.

[DanielBeauchamp]

That's a good question. I'm not sure which is stronger. I can rack pull from the knees a lot of weight for reps...I have done 5 plates for several reps before. From the floor I'm garbage. It might be worth considering trying conventional out and seeing if me strength increases over time.

I would personally try conventional out for a while. Rack pulls will always be higher, but it seems like you could lock out a lot more than 405.

My pulls vs presses/squats are kind of disproportionate: Benching 225-235 but rowing 315x5 (some momentum)/t-bar rowing 6 plates (strict), and squatting 385 vs deadlifting 475 (soon to be 500).

So the choice is easy for me. You might be more of a squatter though.

[brudman]

I would personally try conventional out for a while. Rack pulls will always be higher, but it seems like you could lock out a lot more than 405.

My pulls vs presses/squats are kind of disproportionate: Benching 225-235 but rowing 315x5 (some momentum)/t-bar rowing 6 plates (strict), and squatting 385 vs deadlifting 475 (soon to be 500).

So the choice is easy for me. You might be more of a squatter though.

Wow that's crazy that you can row 315...I'm the opposite, I can row about 225x5 and bench about 255x5.

What do you think of this article?

http://articles.elitefts.com/article...one-structure/

I just measured relative to the article, and my arms are 43.9%, while my torso is only 41.7% of my height, putting me in the conventional category.

It's not like I'm really good at either, so it may be worth switching now and hopefully gaining on the side of potential. Like I said earlier, there is a lot of slack in my upper body, it's so hard to get tight, and it may be because my arms are too long.

[DanielBeauchamp]

Wow that's crazy that you can row 315...I'm the opposite, I can row about 225x5 and bench about 255x5.

What do you think of this article?

http://articles.elitefts.com/article...one-structure/

I just measured relative to the article, and my arms are 43.9%, while my torso is only 41.7% of my height, putting me in the conventional category.

It's not like I'm really good at either, so it may be worth switching now and hopefully gaining on the side of potential. Like I said earlier, there is a lot of slack in my upper body, it's so hard to get tight, and it may be because my arms are too long.

Not sure how I feel about that article; I suppose it would be useful as a yardstick, but not something I'd necessarily base everything on. Long arms are certainly an indication of being a good conventional puller though.

Yeah, you may need some back work if your bench exceeds your row. Conventional deadlifts would be excellent, in that case, because it develops the entire back.

[brudman]

Training was good, elbow was bad. See below.

Bench +90mm

45x4@5

135x4@6

155x4@7

185x4@8.5

196x4@9

179x4@8.5

179x4@9...my elbow was so irritated again I couldn't take it anymore. I had to shut down the bench. I am going to ice that mother like crazy all weekend long. Hopefully it will feel better on Monday.

Good Mornings--Elbow is affecting everything. It hurt just to unrack the bar. Very weird.

135x4@5

185x4@6

225x4@7

245x4@8

260x4@9

240x4@8

240x4@8.5...I can't begin to tell you how irritated and swolen my right bicep/elbow was at this point. I just shut it down.

I gotta admit that I'm starting to think it's related to a lack of flexibility in my elbow, because the irritation began with squatting. I have been icing it the past couple days...hopefully that calms it down before maxing on Monday.