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  1. #31
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    Originally Posted by sgttom View Post
    Thanks man, just wish I could still do back squats in it.
    You picked up an injury?!
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  2. #32
    Registered User sgttom's Avatar
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    Originally Posted by WatsonS90 View Post
    You picked up an injury?!
    Yeah that's why I am doing split squats in the video.

    I am really not sure what happened. I get this pain down my left leg when I squat over 250 pounds. I can do deadlifts fine, which is weird as they work the same muscles for the most part. I don't think its a form issue. Maybe it will just go away itself.
    yolo- you only lift once


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  3. #33
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    Originally Posted by sgttom View Post
    Yeah that's why I am doing split squats in the video.

    I am really not sure what happened. I get this pain down my left leg when I squat over 250 pounds. I can do deadlifts fine, which is weird as they work the same muscles for the most part. I don't think its a form issue. Maybe it will just go away itself.
    Weirdest injury I've ever heard of haha, hope it will sort itself out soon mate, keep up the good work!
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  4. #34
    Registered User sgttom's Avatar
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    Originally Posted by WatsonS90 View Post
    Weirdest injury I've ever heard of haha, hope it will sort itself out soon mate, keep up the good work!
    Yeah bro, I hope its not nerve related or something.
    yolo- you only lift once


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  5. #35
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    this does work, though you need to be careful with it. I did it with squats, maxing 1rm or trying a 2-4rm everyday just about. It does work, I can attest to that. It's hard but you will adapt. Be cautious of injuries though.



    Also my workout partner would bench to a max probably 4-5x a week, sometimes multiple times a day and he benched 450lbs in high school
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  6. #36
    Registered User sgttom's Avatar
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    Glad to hear it. My lifts have been stalling for a while. Hoping this will jump start things again.
    yolo- you only lift once


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  7. #37
    Registered User sgttom's Avatar
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    (-----Week 2 -----)

    All numbers are in pounds

    -Monday-

    Bench: 108 x5, 128 x3, 148 x1, 168 x1, 193 x1, 208 x1, 218 x1

    Split Squat: 98 x5, 118 x3, 138 x1, 158 x1, 178 x1, 188 x1, 208 x1

    Pull Ups: Body-weight x5, 10 lbs x3, 15 lbs 2x1, 25 lbs x1, 15 lbs 2 sets of 3

    Hip Thrust: 168 x6, 228 x5, 258 x4, 288 x4, 323 x4, 288 1 set of 4


    Wasn't sure if I wanted to go for 218 on the bench but I am glad I did. Felt easy. Splits squats are starting to feel tough though. Loving this training style so far. I just really REALLY miss back squats. Oh well there are worse sufferings in life then the lack of back squats
    yolo- you only lift once


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  8. #38
    Registered User sgttom's Avatar
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    -Tuesday-

    Sumo Deadlift: ramped up to 353 lbs x1

    Wide Grip Bench: ramped up to 208 lbs x1, back off set 188 pounds x3

    Split Squat: ramped up to 213 lbs x1

    Strict Barbell Rows: ramped up to 173 lbs x5, back off set 118 lbs x10

    __________________________________________________ ____
    Wide grip bench was definitely more difficult then narrow. Going to start doing Split squats 4x a week. They were quite tough today. Maybe I am just reaching a point where I am getting close to maxing out. Possibly I was just tired from yesterday though.
    yolo- you only lift once


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  9. #39
    Registered User sgttom's Avatar
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    -Thursday-


    Split Squats: 108 x5, 128 x3, 153 x1, 173 x1, 198 x1, 208 x1, 218 x1

    Floor Press: 123 x5, 143 x5, 168 x1

    (low)Incline Bench : 178 x1, 188 x1, 198 pounds x1, 178 x2

    Hip Thrust: 228 x6, 263 x4, 293 x4, 328 pounds x4, 293 x4

    Pull Ups: Body-weight x5, 20 lbs x1, 25 lbs 1, 30 lbs x1, 35 lbs x1, 45 poundss x1, 35 lbs 2x2


    I tried doing floor press but I my standard plates aren't high enough off the ground for it to really work well. That is why I switched to low incline bench before going to heavy. I am probably going to stick to doing low incline bench, I like the feel.

    Decided to up the weight dramatically on Pull Ups. 45 pounds wasn't too hard. Splits squat actually felt fairly easy in comparison to last time. Very happy with my progress on them. Going to hit 2 plates next workout. Also going to go for 2 plates on the bench press tomorrow. Excited about that.
    yolo- you only lift once


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  10. #40
    Registered User J18W405's Avatar
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    Why would you want to max everyday?
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  11. #41
    Registered User sgttom's Avatar
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    Originally Posted by J18W405 View Post
    Why would you want to max everyday?
    Because it could be a very effective way to train. I want to get my numbers up quickly. Stumbled upon the idea and thought why not. Its going great so far. We'll see how soon I stall or if it just completely wipes me out after a while.
    yolo- you only lift once


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  12. #42
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    The only people who do the Bulgarian squat method are oly lifters. They don't use the method to increase their PB but just get in their squatting/leg work after their clean+jerk and snatch work.

    I personally think a Mon Wed Fri is better with Mon and Fri being squat days and Wed being deadlift days. You can add benching whenever but could bench mon wed fri with adjusted %age/intensity.

    Will be following to see what kindz of results you get though. Goodluck OP.
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  13. #43
    Registered User sgttom's Avatar
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    Originally Posted by J18W405 View Post
    The only people who do the Bulgarian squat method are oly lifters. They don't use the method to increase their PB but just get in their squatting/leg work after their clean+jerk and snatch work.

    I personally think a Mon Wed Fri is better with Mon and Fri being squat days and Wed being deadlift days. You can add benching whenever but could bench mon wed fri with adjusted %age/intensity.

    Will be following to see what kindz of results you get though. Goodluck OP.
    Thanks man. Yeah it did originate as a Olympic lifting program. Its not unusual for Olympic lifters to train everyday unlike Power-lifters. I got the idea of using it as a power-lifting program from various people who have tried it. The routine is based off of one that a guy on T-nation uses. He's been using this routine for a while with fantastic results according to him. His lifts are a lot higher then mine. It does go against a lot of "rules" but I wanted to try it anyways.
    yolo- you only lift once


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  14. #44
    Registered User sgttom's Avatar
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    http://www.youtube.com/watch?v=kfVsfOSbJY0 for the lolz

    -Friday-

    Bench Press: 118 x5, 133 x3, 158 x1, 178 x1, 198 x1, 213 x1, 225 pounds FAIL

    Sumo Deadlift: 218 x1, 253 x2, 288 x1, 328 x1, 343 x1, 363 pounds x1

    Barbell Rows: 123 x5, 143 x5, 158 x5, 178 pounds x5, 118 x 10

    Split Squats: 133 x3, 158 x1, 178 x1, 198 x1, 213 x1, 225 pounds x1, 198 x2
    yolo- you only lift once


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  15. #45
    It's Just the Beginning BulkingForever's Avatar
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    this will be interesting lol

    you realize that the bulgarian method and other similar method like the broz method was developed for olympic lifting right?

    in olympic lifting there is no eccentric (negative) portion of the lift and the concentric is so quick theres minimal TUT so for that primary reason oly lifters are able to get away with maximally training everyday.

    either way, good luck. dont injure yourself maxing everyday lol
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  16. #46
    Registered User sgttom's Avatar
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    Originally Posted by BulkingForever View Post
    this will be interesting lol

    you realize that the bulgarian method and other similar method like the broz method was developed for olympic lifting right?

    in olympic lifting there is no eccentric (negative) portion of the lift and the concentric is so quick theres minimal TUT so for that primary reason oly lifters are able to get away with maximally training everyday.

    either way, good luck. dont injure yourself maxing everyday lol
    Yeah brah, I mentioned that in the video I posted. It doesn't seem to make sense looking at most of the conventional powerlifting ideas out there. Still I've heard some people have had great success with it. We'll see. So far I am feeling good, second week out.

    Hopefully I won't lose mass doing such low volume.
    yolo- you only lift once


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  17. #47
    Registered User sgttom's Avatar
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    My maxes last week. Forgot split squats though.
    yolo- you only lift once


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  18. #48
    Registered User sgttom's Avatar
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    *Week 3*

    All numbers are done in pounds.
    ______________________________

    -Monday-

    Bench: 118 x5, 133 x3, 158 x1, 178 x1, 198 x1, 213 x1, 218 POUNDS x1

    Split Squats: 118 x5, 138 x3, 158 x1, 183 x1, 203 x1, 218 x1, 228 POUNDS x1

    Pull Ups: 25 lbs 2 sets of 3, 30 lbs x1, 35 lbs x1, 40 lbs x1, 45 lbs x1, 50 POUNDS x1, 25 lbs 2 sets of 3

    Hip Thrusts: 233 x4, 268 x4, 298 x4, 333 POUNDS X4, 298 x5


    I was going to go for 2 plates on the bench, 213 pounds went up really slow though. I think it was due technique though, the bar path was off. I tried 218 pounds and that went up better, got the technique right that time. Didn't want to push my luck and go for 2 plates. I am sure I will get it by the end of the week though. Pull Ups are feeling easy. I was happy I was able to do reps with 25 pounds while keeping perfect form.

    I tried Back Squats today. Haven't done them in two weeks now. I tried 233, 268, and 318 pounds. All went up pretty easy and I felt great. Honestly I think the splits squats have helped a lot hamstring strength. I am going to try to transition back into back squats, hopefully that pain won't come back.
    yolo- you only lift once


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  19. #49
    Registered User sgttom's Avatar
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    -Tuesday-

    Sumo Deadlift: 183 x1, 218 x1, 258 x1, 293 x1, 333 x1, 348 x1, 368 POUNDS x1

    Wide Grip Bench: 108 x5, 128 x5, 148 x1, 168 x1, 193 x1, 203 x1, 213 POUNDS X1

    Back Squat: 158 x3, 168 x4, 223 x1, 253 x1, 288 x1, 303 x1, 318 x1

    Barbell Rows: 128 x5, 148 x5, 163 x5, 183 POUNDS x5, 128 x8, 128 x5


    Tried doing back squats again. The pain is still there. I found if I don't squat straight down but rather sit back a little, I don't get any pain. The pain seems to be centered on my right glute towards the top, near the side. Can't figure what the heck it is. Going to step up on mobility exercises. At least I found a way to squat. 318 felt easy.
    Last edited by sgttom; 03-11-2014 at 05:08 PM.
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  20. #50
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    I used to get pain really similar to this but I found a good foam rolling technique for it that helped me a bunch. Elliot Hulse made a pretty good video on the problem; it's a tight piriformis muscle. Not sure if that's your problem. It could also be gluteus medius or something but you could give the foam rolling a try and it just might do the trick. I have a link to the video on the first page in my log somewhere if you want to check it out
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  21. #51
    Registered User sgttom's Avatar
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    Originally Posted by johndom450 View Post
    I used to get pain really similar to this but I found a good foam rolling technique for it that helped me a bunch. Elliot Hulse made a pretty good video on the problem; it's a tight piriformis muscle. Not sure if that's your problem. It could also be gluteus medius or something but you could give the foam rolling a try and it just might do the trick. I have a link to the video on the first page in my log somewhere if you want to check it out
    Thanks bro. I actually watched those Elliot videos earlier today. Hoping some stretching and mobility work will help.
    yolo- you only lift once


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  22. #52
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    sounds interesting, in on this
    bulking to 6'5"
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  23. #53
    Unregistered Loser SUAS's Avatar
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    Glad you're able to squat again, hopefully you can pinpoint the exact issue
    Log:
    http://forum.bodybuilding.com/showthread.php?t=165224651
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  24. #54
    Registered User sgttom's Avatar
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    Thanks guys. I am hoping so too. Just going to work on mostly hip mobility right now. Side splits mostly.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  25. #55
    Registered User sgttom's Avatar
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    -Thursday-

    Back Squat: 163 x5, 193 x3, 228 x1, 258 x1, 288 x1, 308 x1, 323 POUNDs x1

    Low Incline Bench: 103 x5, 123 x3, 143 x1, 163 x1, 188 x1, 188 x1, 203 POUNDs x1

    Hip Thrust: 238 x5, 268 x5, 303 x5, 338 POUNDs x5, 303 x6

    Pull Ups: 30 x3, 35 x1, 40 x1, 45 x1, 50 x1, 55 POUNDs x1, 30 2 sets of 3

    ___________________________________
    Squats felt a bit iffy at times pain wise. I kept it under control though. My rings are uneven for pull ups, need to fix that.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  26. #56
    Registered User sgttom's Avatar
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    -Friday-

    Bench: 113 x5, 133 x1, 158 x1, 178 x1, 198 x1, 213 x1, 225 POUNDs x1

    Sumo Deadlift: 188 x1, 223 x1, 268 x1, 298 x1, 333 x1, 353 x1, 373 POUNDs x1

    Barbell Rows: 128 x2, 148 x2, 163 x2, 183 POUNDs x2, 118 two sets of 10

    Back Squats: 198 x1, 228 x1, 263 x1, 293 x1, 313 x1, 328 POUNDs x1

    _________________________________
    225 pounds went up Easy on the bench. Very happy with that. Pain during squats was a bit worse this time, couldn't work around it as much. I am unsure if I should just ditch squats or keep training them. Deadlift was a bit of a grind.

    I am pretty much at the breaking point in this program, I've come close to or hit all my Personal Records. Time to see if this program is worth anything. We'll see if I can get my Bench Press over 225, which its been since early this summer.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  27. #57
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    In :-) good luck, looks like a hella hard training style lol.
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  28. #58
    Registered User sgttom's Avatar
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    Originally Posted by Intrepidity View Post
    In :-) good luck, looks like a hella hard training style lol.
    Honestly hasn't been bad so far. Only 4 weeks into it though.
    --



    *Week 4*

    All numbers in pounds
    ____________________

    -Monday-

    Bench: 120 x3, 130 x2, 160 x1, 185 x1, 205 x1, 220 x1, 230 POUNDs x1

    Back Squat: 170 x1, 200 x1, 235 x1, 270 x1, 300 x1, 320 x1, 335 x1

    Pull Ups: 35 x2, 40 x1, 45 x1, 50 x1, 55 x1, 60 POUNDs x1, 35 x3, 35 x2

    Hip Thrusts: 240 x6, 275 x5, 310 x5, 345 x5, 310 x4



    Broke above my PR on the bench. Wasn't too hard. Did a narrower stance on squats today, more like shoulder width. Seems to help. Makes sense as a wider stance has more hip involvement. Hip Thrusts are getting heavy, still got a ways to go before maxing out on them though. They are my least favorite exercise btw.
    ________________


    -Tuesday-

    Sumo Deadlift: 230 x1, 265 x1, 305 x1, 340 x1, 380 POUNDs x1

    Wide Grip Bench: 110 x5, 130 x3, 155 x2, 175 x1, 200 x1, 210 x1, 220 x1

    Back Squat: 170 x2, 205 x2, 240 x1, 270 x1, 305 x1, 320 x1, 340 POUNDs x1

    Barbell Rows: 130 x5, 150 x5, 170 x5, 190 POUNDs x5, 135 x5, 120 x10


    My max deadlift went up pretty easy. I decided to ramp up a bit quicker then I have been with deadlifts. Hit my Personal record on Back Squats. My right hip was feeling grumpier then yesterday. Gotta keep working on mobility. Been watching a lot of Kelly Starrett, great guy. Crossfit does have some merit .
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  29. #59
    QUADZILLA CWGame's Avatar
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    This is my brothers mentality on the main lifts hit your max set every time, and on a secondary lift like db bench press, or lunges you would get more of your reps in. I like the idea but can plateau easily.
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  30. #60
    Registered User sgttom's Avatar
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    Originally Posted by CWGame View Post
    This is my brothers mentality on the main lifts hit your max set every time, and on a secondary lift like db bench press, or lunges you would get more of your reps in. I like the idea but can plateau easily.
    Yeah. You can plateau on any program though.
    yolo- you only lift once


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    Bench: 240 x1
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