or something that involves low volume, high frequency working with 90%+ percentages?
Something similar to what the following two do (squatting every other day, using weights in the 90-100%+ range):
Inb4 viktorious
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Thread: Anyone on a Bulgarian program?
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10-06-2011, 07:19 PM #1
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10-06-2011, 07:30 PM #2
Westside would be kind of like low volume high intenity which is more geared towards powerlifters.
updated 2011
Hw-Alistair overeem, Brock lesnar, Sergei Kharitonov
Lhw-jon jones, Gegard Mousasi, Lyoto machida
Mw-Chael sonnen, Yushin Okami, Ronaldo souza
ww-Jake shields, Ben Askren, Josh Koscheck
lw-Bj penn, Tatsuya Kawajiri, Eddie Alvarez
fw-jose aldo, Hatsu Hioki, Kenny Florian
bw-Urijah Faber
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10-07-2011, 01:22 AM #3
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10-07-2011, 01:28 AM #4
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10-07-2011, 05:19 AM #5
- Join Date: Jan 2006
- Location: Georgia, United States
- Age: 34
- Posts: 14,092
- Rep Power: 7935
Last winter I did it (for oly). 10x sessions a week, 1rm in back squat+either both of the classic lifts or 1 lift+front squat every session
Never got sore. Never really felt weaker, just started to hate training. Trainin became about as exciting as my morning drive to work after the whole 'wow I'm doing this I'm so badass' feeling went away
Results
Back squat- 445->455
Front squat 225->385
C+J- 60->90 kilos
Snatch 40->80 kilos
The Bulgarians did use a lot of volume though, tons of doubles and singles after the max attempt.771/645/622 Single Ply
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10-07-2011, 05:42 AM #6
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10-07-2011, 06:03 AM #7
- Join Date: Jan 2006
- Location: Georgia, United States
- Age: 34
- Posts: 14,092
- Rep Power: 7935
I made a thread about it but can't find it. I think about 60 days?
I ended up having to stop because after hitting my 385 front squat PR I then went for a 385 back squat and pulled something. Was mad because it was only 385. Its hard to care enough to stay tight when you do it 10x a week
I like the idea of it... I just didn't enjoy it in practice, but I am glad I did it for the experience. I will say Russian Squat kicked my ass way worse than mini-bulgiarian system. And if/when I do smolov I bet that will be much harder too771/645/622 Single Ply
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10-07-2011, 06:16 AM #8
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10-07-2011, 06:23 AM #9
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10-07-2011, 06:24 AM #10
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10-07-2011, 06:26 AM #11
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10-07-2011, 08:37 AM #12
- Join Date: Oct 2008
- Location: Littleton, Colorado, United States
- Posts: 5,362
- Rep Power: 6075
I'm doing something similar. It involves maxing 2x per week in bench and squat, 1-2x per week in DL. Here are the results of the first wave:
http://forum.bodybuilding.com/showth...#post759470033
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10-07-2011, 09:46 AM #13
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10-07-2011, 10:40 AM #14
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10-07-2011, 10:50 AM #15
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10-07-2011, 10:52 AM #16
- Join Date: Jan 2006
- Location: Georgia, United States
- Age: 34
- Posts: 14,092
- Rep Power: 7935
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10-07-2011, 12:06 PM #17
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10-07-2011, 03:12 PM #18
when your hobby starts to be work the fun is gone.
i was playing classical guitar for several hours a day because i had to to maintain that many pieces.
then i realized the thing i love to do now sucks cock because im enslaved by it.
enjoy lifting first,because if u only like it when u hit pr's then get used to dissapointmentMagic wand,MAKE MY MONSTER GROOOWWWW!!!!!!!!-Rita Repulsa
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10-07-2011, 07:22 PM #19
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10-07-2011, 07:27 PM #20
Back squats and front squats shouldn't really be that stressful. The stress doesn't come from the discomfort, but from the fact that you have to hit the execution perfectly. If the bar is a few inches off when you are at the bottom position of a snatch, you will almost certainly fail the lift. That always comes with a disappointment.
Now imagine having to have that stress almost everytime you train...
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10-07-2011, 07:33 PM #21
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10-07-2011, 07:48 PM #22
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10-07-2011, 07:55 PM #23
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10-07-2011, 08:00 PM #24
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10-07-2011, 08:07 PM #25
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10-07-2011, 08:10 PM #26
He was a noob then. Advanced lifters work differently. Try and realize that whatever works best for someone is what they should do. If some guy got the best results from going to the gym twice a week, would you tell him that he's doing it wrong because he's not going 24? Different strokes for different folks, try and be mature enough to acknowledge that.
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10-07-2011, 08:12 PM #27
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