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  1. #1
    Registered User sgttom's Avatar
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    Maxing everday (sgttom)

    So I've decided to start a Bulgarian method style training. Everytime I do one of the big 3 I'll be working up to a 1 rep max. I'd be doing squats 2x a week, Deadlifts 2x, and bench 4x. It won't be a PR every time, but that's what I'll be shooting for. I'll be starting out doing a full body 4x a week. I'll eventually go to 5x a week while increasing my squat frequency to 5x a week and deadlifts to 3. I am excited to start this though it sounds absurdly hard.

    Percentages are based off of 1 rep maxes. I'll increase 5lbs everytime I hit my reps. Back off sets may be excluded if the 1 rep max is brutal.

    Here is my plan:
    -Monday-
    Bench: 50% x5, 60% x3, 70% x1, 80% x1, 90% x1, 95% x1, 100% x1, 90% 3x2
    Squat: 50% x5, 60% x3, 70% x1, 80% x1, 90% x1, 95% x1, 100% x1, 90% 3x2
    Pull Ups: 70% x5, 80% x3, 90% x1, 100% x1, 80% 3x2
    Hip Thrust: 70% x6, 80% x5, 90% x4, 100% x3, 90% 3x2

    -Tuesday-
    Sumo Deadlift:50% x5, 60% x3, 70% x1, 80% x1, 90% x1, 95% x1, 100% x1, 90% 3x2
    Close Grip Bench: 50% x5, 60% x3, 70% x1, 80% x1, 90% x1, 95% x1, 100% x1, 90% 3x2
    Barbell Rows: 70% x6, 80% x6, 90% x5, 100% x5, 70% 4x4

    -Thursday-
    Squat: 50% x5, 60% x3, 70% x1, 80% x1, 90% x1, 95% x1, 100% x1, 90% 3x2
    Incline Bench: 50% x5, 60% x3, 70% x1, 80% x1, 90% x1, 95% x1, 100% x1, 90% 3x2
    Hip Thrust: 70% x6, 80% x5, 90% x4, 100% x3, 90% 3x2
    Pull Ups: 70% x5, 80% x3, 90% x1, 100% x1, 80% 3x2

    -Friday-
    Bench: 50% x5, 60% x3, 70% x1, 80% x1, 90% x1, 95% x1, 100% x1, 90% 3x2
    Deficit Deadlift: 50% x5, 60% x3, 70% x1, 80% x1, 90% x1, 95% x1, 100% x1, 90% 3x2
    Barbell Rows: 70% x6, 80% x6, 90% x5, 100% x5, 70% 4x4


    I did my first workout yesterday. Went well. I'll list it later.
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  2. #2
    Registered User sgttom's Avatar
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    February 21st, Friday(yesterday)

    Bench:
    68 lbs x10
    133 lbs x5
    158 lbs x2
    178 lbs x1
    203 lbs x1
    223 lbs x fail

    Barbell Pistol Squats:
    Bar 2x2
    22 lbs 1x2
    27 lbs 1x2
    37 lbs 1x2
    47 lbs 1x2
    67 lbs 1x2
    87 lbs x1
    92 lbs x1
    102 lbs x1

    Sumo Deadlift:
    168 lbs x5
    198 lbs x3
    233 lbs x2
    268 lbs x1
    298 lbs x1
    338 lbs x1
    298 lbs 2x2

    Invert Rows:
    BW x5
    10 lbs x5
    25 lbs x5
    35 lbs x5
    45 lbs x5
    60 lbs x3
    60 lbs x3

    I got overzealous on the bench. I should have stayed under my last 1 rep max. Haven't done 225 pounds in too long of a time. Just found out I am doing inverted rows wrong. Just going to switch back to barbell rows again. Inverted rows are too annoying to load anyways.
    First time doing weighted pistol squats with a barbell. I held the barbell like in a front squat. Worked pretty well. I was surprised I was able to go up to 100lbs. Going to stick to split squats for now though.
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  3. #3
    Banned BlueCamel's Avatar
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    good luck doing this while not on gear.
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  4. #4
    Unregistered Loser SUAS's Avatar
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    Interesting, in.
    Log:
    http://forum.bodybuilding.com/showthread.php?t=165224651
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  5. #5
    Registered User sgttom's Avatar
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    Originally Posted by BlueCamel View Post
    good luck doing this while not on gear.
    Yeah its pretty insane. I am really skeptical myself. I came across a guy on T-nation who swears by this routine. He didn't mention if he was on gear but he was giving advice to what seemed to be naturals. Anyways we'll see.

    Originally Posted by SUAS View Post
    Interesting, in.
    We'll see how it goes man.

    Here is the thread from T-nation. Curls4Girls is the member who suggested it.
    http://tnation.t-nation.com/free_onl...01282&pageNo=0
    Last edited by sgttom; 02-23-2014 at 03:01 PM.
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  6. #6
    Registered User johndom450's Avatar
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    In. Adapt or die
    Learning something new every day.

    Bulking since 2/2014

    Current PRs @160
    Bench: 255x1
    Squat 325x1
    Deadlift: 335x5

    My log to get strong as sh*t:
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  7. #7
    RollBreadNation RollTideNation's Avatar
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    Goodnight sweet CNS

    Curious to see what this does to you, so count me the f in!
    This post is Natypes approved.
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  8. #8
    Registered User sgttom's Avatar
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    Alright guys did my second workout today.

    -Monday-

    Bench: 108 lbs x5, 128 lbs x3, 148 lbs x1, 173 bs x1, 193 lbs x1, 203 lbs x1, 208 lbs x1, 188 lbs x2, 188 lbs x2

    Split Squat: 85 lbs x5, 103 lbs x3, 118 lbs x1, 138 lbs x1, 153 lbs x1, 158 lbs x1, 168 lbs x1, 153 lbs 3 sets of 2

    Pull Ups: Bodyweight x5, 5 lbs x2, 5 lbs x1, 5 lbs x1, 10lbs x1, BW 3 sets of 3

    Hip Thrust: 218 lbs x6, 248 lbs x5, 283 lbs x4, 313 lbs x3, 283 lbs 2 sets of 3



    Feeling good. Had two days off since my last workout though. We'll see how I feel at the end of this week or better yet the end of the next two weeks. Haven't done pull ups in a while so I decided to go pretty light for them. I'll go a bit heavier next time as they were pretty easy. I'll probably add more then 10lbs on my split squats next time as they were pretty easy too.

    I'll be posting a video of my Split squats, bench, and deadlift at the end of every week.
    Last edited by sgttom; 02-24-2014 at 03:07 PM.
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  9. #9
    Registered User letsdothisbro's Avatar
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    You are neither Slavic nor on gear. Good luck
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  10. #10
    #quadgiventalent Meadey's Avatar
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    Originally Posted by letsdothisbro View Post
    You are neither Slavic nor on gear. Good luck
    the routine works very well providing you sleep/eat and work up to daily maxes (maxes you can hit on that day easily with no psyching up at all), or you WILL burn out.

    My friend did a similar routine OP, I will follow along
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  11. #11
    Registered User letsdothisbro's Avatar
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    Originally Posted by Meadey View Post
    the routine works very well providing you sleep/eat and work up to daily maxes (maxes you can hit on that day easily with no psyching up at all), or you WILL burn out.

    My friend did a similar routine OP, I will follow along
    I imagine its easier to burn out. I could never do somethig like this because even if I dirty bulk like I am now, I only get like 5 hours of sleep on average
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  12. #12
    Registered User sgttom's Avatar
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    Originally Posted by letsdothisbro View Post
    You are neither Slavic nor on gear. Good luck
    I do have a lot of Polish blood.

    Originally Posted by Meadey View Post
    the routine works very well providing you sleep/eat and work up to daily maxes (maxes you can hit on that day easily with no psyching up at all), or you WILL burn out.

    My friend did a similar routine OP, I will follow along
    Yeah that is my plan. I am not the best at determining what I can lift on a day to day basis. I am sure I'll get used to it on this program though.

    Originally Posted by letsdothisbro View Post
    I imagine its easier to burn out. I could never do something like this because even if I dirty bulk like I am now, I only get like 5 hours of sleep on average
    I am terrible at bulking. I'll have to do everything I can not to lose weight on this program. I usually get 7-10 hours of sleep so I should be good in that department.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  13. #13
    Registered User sgttom's Avatar
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    -Tuesday-

    Sumo Deadlift: 173 lbs x5, 203 lbs x3, 238 lbs x1, 273 lbs x1, 308 lbs x1, 323 lbs x1, 343 lbs x1, 308 lbs x2, 308 lbs x1

    Close Grip Bench: 98 lbs x5, 118 lbs x5, 138 lbs x2, 158 lbs x2, 178 lbs x1, 188 lbs x1, 198 lbs x1, 208 lbs x1, 213 lbs FAIL

    Strict Barbell Rows: 118 lbs x5, 133 lbs x5, 153 lbs x4, 168 lbs x4, 118 lbs 3 sets of 3

    ---------------------------------------------------------------------------------
    Was a little sore from yesterday. I believe it was because I haven't done pull ups in a long time. I went to failure again on the bench press. 208 pounds didn't feel too hard, I thought I could go heavier. Stupid idea.

    I do think I am stronger on close grip bench then medium grip. I may be making that my main bench lift.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  14. #14
    IT'S A TRAP jd007914's Avatar
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    I'd suggest deadlifting 1x a week or 1x every other week while following this routine
    PR's -
    Squat: 400
    Bench: 250
    Deadlift: 465

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  15. #15
    Registered User sgttom's Avatar
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    Originally Posted by jd007914 View Post
    I'd suggest deadlifting 1x a week or 1x every other week while following this routine
    Usually I'd agree though I want to see how this goes down.
    yolo- you only lift once


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  16. #16
    Registered User Huskarl's Avatar
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    Originally Posted by BlueCamel View Post
    good luck doing this while not on gear.
    I have done maxing every day drugfree. Gained 20kg on my front squat in 3 weeks
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  17. #17
    RollBreadNation RollTideNation's Avatar
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    I'm curious as to what a Russian routine would do for me. If this turns out well for you, I might jump on sheiko.
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  18. #18
    Registered User sgttom's Avatar
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    Originally Posted by RollTideNation View Post
    I'm curious as to what a Russian routine would do for me. If this turns out well for you, I might jump on sheiko.
    I have high hopes man.

    Anyhow today is my off day. I am considering just keeping it an off day and adding in squats on Tuesday and Friday instead of lifting 5x a week.
    yolo- you only lift once


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  19. #19
    RollBreadNation RollTideNation's Avatar
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    Originally Posted by sgttom View Post
    I have high hopes man.

    Anyhow today is my off day. I am considering just keeping it an off day and adding in squats on Tuesday and Friday instead of lifting 5x a week.
    What are your goals?

    Just strength?
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  20. #20
    Registered User sgttom's Avatar
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    Originally Posted by RollTideNation View Post
    What are your goals?

    Just strength?
    Yeah pretty much. I think aesthetics are a byproduct of strength and health. But yeah my goal for this program is to get my lifts as high as possible. I am going to take some measurements and pictures though to progress any change in appearance and muscle growth.
    Last edited by sgttom; 02-27-2014 at 08:50 AM.
    yolo- you only lift once


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  21. #21
    Registered User sgttom's Avatar
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    -Thursday-

    Split Squats: 88 lbs x5, 103 lbs x3, 123 lbs x1, 138 lbs x1, 153 lbs x1, 163 lbs x1, 173 lbs x1, 183 lbs x1, 193 lbs x1, 173 lbs 2 sets of three

    Incline Bench: 88 lbs x5, 103 lbs x3, 123 lbs x1, 138 lbs x1, 153 lbs x1, 163 lbs x1, 178 lbs x1, 188 lbs x1, 168 lbs 3 sets of three

    Hip Thrust: 223 lbs x6, 253 lbs x5, 288 lbs x4, 318 lbs x4, 288 lbs 2 sets of four

    Pull Ups: Body weight x5, 5 lbs x3, 10 lbs x1, 20 lbs x1, 15 lbs 3 sets of three

    __________________________________________________ ______________
    Had a slight weird pain in my right hamstring yesterday. Fortunately it went away today. Thought I was going to have to skip squats. Been doing the hip thrusts really explosively. I think back when I was training weighted pull ups before I was able to do 5-8 reps at 20 pounds. So I am hoping my max on them will be going way up. Haven't done incline bench in a while, went about as expected.

    The only thing I hate about this program is the constant adding and removing weights from the barbell.
    yolo- you only lift once


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  22. #22
    Wall Just got 10ft Higher Mitch666's Avatar
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    Dude you should never miss weights on a bulgarian style pl program. I personally wouldn't do the backoff volume right away either. Get your frequency up and make gains like that, then when the gains stall add volume. But srs, never never never never miss a weight on ultra-high frequency stuff.

    here's a good article

    *****://www.lift.net/2013/08/21/high-frequency-intensity-training-for-powerlifting/
    "Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!"
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    Live fast, die young, and leave a jacked and tan corpse.

    Best lifts

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    Deadlift-635
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  23. #23
    Wall Just got 10ft Higher Mitch666's Avatar
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    Originally Posted by RollTideNation View Post
    I'm curious as to what a Russian routine would do for me. If this turns out well for you, I might jump on sheiko.
    this is the opposite of sheiko. sheiko is super high volume at lower weights. Bulgarian/broz approach is ultra heavy and ultra high frequency.
    "Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!"
    � Hunter S. Thompson

    Live fast, die young, and leave a jacked and tan corpse.

    Best lifts

    Squat- 500
    Bench-390
    Deadlift-635
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  24. #24
    Registered User sgttom's Avatar
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    Originally Posted by Mitch666 View Post
    Dude you should never miss weights on a bulgarian style pl program. I personally wouldn't do the backoff volume right away either. Get your frequency up and make gains like that, then when the gains stall add volume. But srs, never never never never miss a weight on ultra-high frequency stuff.

    here's a good article

    *****://www.lift.net/2013/08/21/high-frequency-intensity-training-for-powerlifting/
    I know man, I've read up on it quite a bit. Actually read that article as its one of the few on the subject. I got excited and though I could lift more then I actually could. I was just being a moron due to inexperience with this type of programming. I wouldn't mind skipping the back-off volume tho, less work lol.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
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    Bench: 240 x1
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  25. #25
    Registered User sgttom's Avatar
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    Maxing Everyday (sgttom)

    -Friday-

    Bench: 108 lbs x5, 128 lbs x5, 148 lbs x1, 168 lbs x1, 193 lbs x1, 203 lbs x1, 213 lbs x1

    Sumo Deadlift: 173 lbs x5, 208 lbs x3, 243 lbs x1, 278 lbs x1, 313 lbs x1, 328 lbs x1, 348 lbs x1

    Barbell Rows: 123 lbs x6, 138 lbs x5, 158 lbs 2x4, 173 lbs x4, 158 lbs 1x4,
    Last edited by sgttom; 02-28-2014 at 01:54 PM. Reason: title
    yolo- you only lift once


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  26. #26
    Registered User sgttom's Avatar
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    Maxing Everyday Progress Photos

    Relaxed- front and back




    Flexing







    dem ring dips



    We'll see if I look any better/worse in a few months.

    mirin my fridge magnets?
    Last edited by sgttom; 02-28-2014 at 04:44 PM.
    yolo- you only lift once


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  27. #27
    Registered User johndom450's Avatar
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    Nice arms man.
    Learning something new every day.

    Bulking since 2/2014

    Current PRs @160
    Bench: 255x1
    Squat 325x1
    Deadlift: 335x5

    My log to get strong as sh*t:
    http://forum.bodybuilding.com/showthread.php?t=160266251&p=1211299831&posted=1#post1211299831
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  28. #28
    Registered User sgttom's Avatar
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    Originally Posted by johndom450 View Post
    Nice arms man.
    thanks brah


    Video of my maxes for this week. Skip to 0:44 if you wanna skip the talking.

    yolo- you only lift once


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  29. #29
    Progress WatsonS90's Avatar
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    In mayne, still mirin your home made squat rack!
    "Quit being a lil' bish!" - Ogus

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  30. #30
    Registered User sgttom's Avatar
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    Originally Posted by WatsonS90 View Post
    In mayne, still mirin your home made squat rack!
    Thanks man, just wish I could still do back squats in it.
    yolo- you only lift once


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    Back Squat: 450 x1
    Bench: 240 x1
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