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  1. #421
    I’m made of wax Larry JRMoore82's Avatar
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    Originally Posted by JamesA1990 View Post
    Cliffs on Bulgarian method? Did i read that right? Work up to 1RM then do back off sets?
    True Bulgarian (aka squat everyday) has you squatting 6x to a true 1RM for the day. But you're supposed to fail/huge grinder for your last rep. Also supposed to be 1-2 minute rest between sets.

    After you hit the top rep you only take a minute rest between drop sets. It truly should be 80%x2x3 and 70%x2x5 but reps 4-5 always look ugly so I've chosen to go beltless for 70%x2x3 (or for bench I added black resistance bands to all drops)

    What I've done is made the top set progressive (505 one day 515 the next etc) which I've felt has helped me get the form for my squat and bench in order. It's similar to what Blane Sumners and Ray Williams do.

    To elaborate on why I'm doing this for deadlifts I noticed watching my film that as soon as I got to 555 I was more worried about rep 4-5 so the first three looked awful. And I really need to get the lockout part more fluent.

    I'll probably make 565 my top for Friday and progress from there.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  2. #422
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by JRMoore82 View Post
    True Bulgarian (aka squat everyday) has you squatting 6x to a true 1RM for the day. But you're supposed to fail/huge grinder for your last rep. Also supposed to be 1-2 minute rest between sets.

    After you hit the top rep you only take a minute rest between drop sets. It truly should be 80%x2x3 and 70%x2x5 but reps 4-5 always look ugly so I've chosen to go beltless for 70%x2x3 (or for bench I added black resistance bands to all drops)

    What I've done is made the top set progressive (505 one day 515 the next etc) which I've felt has helped me get the form for my squat and bench in order. It's similar to what Blane Sumners and Ray Williams do.

    To elaborate on why I'm doing this for deadlifts I noticed watching my film that as soon as I got to 555 I was more worried about rep 4-5 so the first three looked awful. And I really need to get the lockout part more fluent.

    I'll probably make 565 my top for Friday and progress from there.
    Bulgarian sounds even more masochist than the 13 week smolov routine. Wait you were worried about form breakdown in rep 4-5 so you forgot to think about reps 1-3?

    either way interesting stuff, i like learning what works for other people, but more so i want to learn WHY it works
    Powerlifting log:
    https://forum.bodybuilding.com/showthread.php?t=166151671&page=45
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  3. #423
    I’m made of wax Larry JRMoore82's Avatar
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    Originally Posted by JamesA1990 View Post
    Bulgarian sounds even more masochist than the 13 week smolov routine. Wait you were worried about form breakdown in rep 4-5 so you forgot to think about reps 1-3?

    either way interesting stuff, i like learning what works for other people, but more so i want to learn WHY it works
    Just the mental aspect of "damn 4-5 are gonna suck" so I try and man handle through 1-3.

    The reasons the Bulgarian aspect work for me is

    1) I get to constantly handle a weight I can only handle for a single. Which is more truer for powerlifting

    2) the CNS has to adapt faster if you are throwing high weight on your back.

    3) for me mentally I couldn't get around 585 til I pulled 575. At that point it's only ten more pounds.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  4. #424
    I’m made of wax Larry JRMoore82's Avatar
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    LOWER B
    Masochist edition

    Squat
    460
    500
    525
    575 (reverse)
    420x2x3
    370x2x3 (no belt)

    Resistance band paused squat (no belt)
    370x4x2

    Sumo
    405 (hook)
    475 (hook)
    515
    545
    435x2x3
    380x2x3

    Doing deads this way felt like the right balance to stimulus and fatigue.

    Body is almost near 100%. 525 didn't move as fast as hoped but still faster than Monday's 505.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  5. #425
    I’m made of wax Larry JRMoore82's Avatar
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    Meh. Gonna drop all deads to just one set so I can focus form instead of x2x3

    Also no more close bench for the next 10 weeks. It bugs that old injury and I don't need it.

    UPPER B

    Comp bench
    300
    330
    345
    275x2x3
    240x2x3

    Deadlift
    505
    555
    585 (static hold)
    470x3
    405x3

    On the plus side 585 moved like it did at the meet. I think I figured out what I need to work on for form. Weight on heels and "pinch the pencil".

    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  6. #426
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    Weight = +16. Didn't follow through on diet as I reintroduced volume. So next week will tell me what's up since I know most of the gain was from swelling.

    LOWER A

    Squat
    475
    515
    540
    430x2x3
    390x2x3 (no belt)

    Front squat
    235x4x5

    Sumo
    485 (hook)
    525
    555
    445x3
    390x3

    Hook pain is going away. Hopefully it will be caught up when I progress sumo to 585 so I can make it a legit PR.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  7. #427
    I’m made of wax Larry JRMoore82's Avatar
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    UPPER A

    Comp bench
    305
    330
    350
    280x2x3
    245x2x3

    Deadlift
    520
    565
    595
    475x3
    415x3

    Straight arm pull down
    Seated row.

    Cardio

    Deadlift form was way off. So was bench. Lazy warm ups. Lesson learned.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  8. #428
    I’m made of wax Larry JRMoore82's Avatar
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    Crap workout today. Form is running away. Getting way to tired.

    Going back to x5x1 80%x3 70%x3. Got 8 weeks still so whatever.
    Starting at 505/330/545
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  9. #429
    I’m made of wax Larry JRMoore82's Avatar
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    LOWER A

    Squat
    465
    505x5x1
    405x3
    355x3

    Front squat
    245x4x5

    Sumo
    485
    535x5x1
    430x3
    375x3

    Quad was a bit tight.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  10. #430
    I’m made of wax Larry JRMoore82's Avatar
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    UPPER A

    Comp bench
    305
    330x5x1
    265x3
    230x3

    Deadlift
    510
    555x5x1
    445x3
    405x3

    Straight arm
    Seated row
    Cardio

    Been trying to deadlift with a narrower stance. It really bugs my lower back. Gonna re widen my stance and see what happens.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  11. #431
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    LOWER B

    Squat
    515x5x1
    410x3
    360x3

    Paused Squat
    360x4x2

    Sumo
    505x5x1
    405x3
    350x3

    Brought my grip in. Might help with upright.

    Sumo deload to widen stance.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  12. #432
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    Fatigue caught up huge today. Could only muster 315x2x1 bench and 315 deadlift was so slow didn't even bother.

    Gonna take a dramatic deload since I'm 6 weeks out (12 sessions on a A & B) and hopefully it'll balance out.

    Sticking with x5x1 but starting points are 485/315/525. Should start PR'ing right before my meet which is where I'll want to be.
    Single ply or die

    Training Log
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  13. #433
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    LOWER A

    Squat
    455
    485x5x1
    390x3
    340x3

    Front squat
    225x4x5

    Sumo
    455
    495
    405x3
    345x3

    Sitting straight down seemed to help the squat.

    Also building my sumo from the ground and breathing in while down then getting stretch felt good. Will try with conventional.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  14. #434
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    UPPER A

    Comp bench
    300
    325x5x1
    260x3
    230x3

    Deadlift
    480
    525x5x1
    420x3
    370x3

    Lat pull down
    Seated row

    300 was way to easy so jumped to 325. Good spot

    My deadlift needs just a little more tweaking. Gonna try and point toes out a little.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  15. #435
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    LOWER B

    Squat
    460
    500x5x1
    405x3
    350x3

    Paused
    350x4x2

    Sumo
    515x5x1
    415x3
    365x3

    Whew. Got through it. Next week dropping all accessories and doing x3x1
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  16. #436
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    SQUAT

    475
    515x3x1
    415x3
    360x3

    SUMO

    480
    525x3x1
    425x3
    370x3

    I tried to adjust my racks higher and it was too high for the bar when it bends at 475. So I went from 435 to 475 with a different rack height. Blah.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  17. #437
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    BENCH

    310
    335x3x1
    270x3
    235x3

    DEADLIFT

    510
    555x3x1
    445x3
    390x3

    Not bad at all.
    Single ply or die

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  18. #438
    Ruslting Jimmies JamesA1990's Avatar
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    Very interested to see how the frequent heavy lifting goes for you, keep at it boyyyyyyy
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  19. #439
    I’m made of wax Larry JRMoore82's Avatar
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    Originally Posted by JamesA1990 View Post
    Very interested to see how the frequent heavy lifting goes for you, keep at it boyyyyyyy
    Won't lie. Me too. Might have messed up by getting back into the weight room too fast. Weight is still +13 (6kg) from the 120kg cut off. I just added more cardio (walking incline) but afraid I've messed up my CNS a bit and should have been using lower weight/higher reps to get fat off.

    If I can hit 600/???/600 I'll enter the meet even at higher weight class. But don't wanna spend $85 just to get a couple baby PR's in SHW class.
    Single ply or die

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  20. #440
    I’m made of wax Larry JRMoore82's Avatar
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    NOT ENTERING MEET

    $85 dollars isn't worth it ATM.

    1) just competed in February.
    2) just added 125 to total
    3) old injuries kinda bugging me
    4) weight is still dropping slowly

    Take a long weekend off. Come back with high volume/low rest time and rework form and lose weight. If I could hit 600 in April meet I wouldn't be happy being +10 (current weight) over 120kg weight class.

    Rather work it smarter than not. I wanna for sure qualify for nationals next meet (+65 from old total) which usually in July/august/September.

    With such a good amount of time I better be able to hit 600/405/600 next one.
    Single ply or die

    Training Log
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  21. #441
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    ONE MINUTE REST ALL EXERCISES

    MONDAY

    Squat (progressive)
    X2x3
    X2x5

    Front squat
    X5x5

    Sumo
    X5
    AMRAP

    TUESDAY

    Close grip
    X5x5

    Incline press
    X4x5

    Conventional
    X5
    AMRAP

    Bent over row
    X4x12

    Pull-ups

    THURSDAY

    Squat
    Same as Monday

    Paused squat (resistance band)
    X4x3

    Paused sumo
    X5x1

    FRIDAY

    Standing OHP
    X4x5

    Comp bench resistance bands
    Progressive
    80%x2x3
    70%x2x5

    Paused conventional
    X5x1

    Facepull
    X4x12

    Pushdown/hammer curl
    X4x12
    Last edited by JRMoore82; 03-02-2017 at 11:40 PM.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  22. #442
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    GAMEPLAN

    Got this thought process from JamesA1990. Gonna get a baseline volume for my A's and B's. Once I've got all 4 days up to 4x weight lifted hopefully back in 120kg class. I'll re weigh every 25% mark.

    So
    Volume 25k
    Going till I get to 100k
    Next weigh in 50k.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  23. #443
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    LOWER A

    Current weight: 284
    Goal weight: 254
    Total lifted: 27,500
    Goal: 110k
    Next weigh in: 55k

    Squat
    365
    295x2x3
    255x2x5

    Front Squat
    135x5x5

    Sumo
    405x5
    AMRAP 315 (x5)

    Calf raise (drop sets)
    405x10
    315x10
    225x10
    135x10

    Cardio 5 minute jog
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  24. #444
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    UPPER A

    Close grip
    225x5x5

    Incline bench
    135x4x8

    Deadlift
    405x5
    AMRAP 315 (x5)

    Bent over row
    70x4x12

    Close grip pull down
    70x4x12

    Volume: 24,400
    Goal: 97,600
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  25. #445
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    LOWER B

    Squat
    OWR 405
    325x2x3
    285x2x5

    Paused resistance squats
    285x4x3

    Paused sumo
    315x5x1

    Standing calf raise
    405(drop sets) x10

    Weight lifted 24,500
    Goal 98,000

    Wide squat feeling better. Able to get through 1 more nite tests still fairly well.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  26. #446
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    UPPER B

    OHP
    135x3x5

    Paused resistance bench
    275
    225x2x3
    195x2x5

    Paused resistance deadlift
    315x5x1

    Barbell shrug
    Superset pushdown/hammer curls

    Total 25k
    Goal 100k

    Hook gripped first deadlift!!

    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  27. #447
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    LOWER A

    Squat
    OWR 425
    345x2x3
    300x2x5

    Front squat
    155x5x5

    Sumo
    425x5
    AMRAP 315 (x6)

    Calf raises
    405x12 (drop sets)

    Weight lifted 32,105

    Gonna switch around deadlift stuff to avoid future issues.

    On M/T/Thur/F doing Sumox5/conventional pause/sumo pause/conventionalx5

    Thursday last liberal jump on squats. But even with 1 minute rests no issues.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  28. #448
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    Need to make notes and readjust calculations cause of program switch up.

    Monday
    Lifted: 27,500
    Goal: 110k

    Tuesday
    Lifted: 21,500
    Goal: 86,000

    Thursday
    Lifted: 24,500
    Goal: 98,000

    Friday
    Lifted: 28k
    Goal: 112k
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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  29. #449
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    Keep us updated on how hook grip goes for you.. I looked into it late last year because i had missed my last deadlift in 2 meets last year only due to losing it out of the hand at the top.

    Absolutely unbearable pain, not painful thumbs themselves, but felt like my thumbs were being forcefully pulled out of their sockets, and i wouldn't dare hold onto the bar as i lowered the weight for fear of jarring them even more. Was probably a technique issue, cos im talking like 1 plate on each side and my body was screaming "no"
    Powerlifting log:
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  30. #450
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    Originally Posted by JamesA1990 View Post
    Keep us updated on how hook grip goes for you.. I looked into it late last year because i had missed my last deadlift in 2 meets last year only due to losing it out of the hand at the top.

    Absolutely unbearable pain, not painful thumbs themselves, but felt like my thumbs were being forcefully pulled out of their sockets, and i wouldn't dare hold onto the bar as i lowered the weight for fear of jarring them even more. Was probably a technique issue, cos im talking like 1 plate on each side and my body was screaming "no"
    Will do!

    I think the problems I had the couple go arounds I tried with it were mental. Last week I realized when I pulled the paused resistance conventional I focused so much on "white knuckle gripping" so the band didn't pull it out it didn't seem to hurt

    Either I learn hook grip or I won't be able to have sumo available.
    Single ply or die

    Training Log
    http://forum.bodybuilding.com/showthread.php?t=169698833&p=1476070381#post1476070381
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