Applying the “Bulgarian Method” to my front squat and bench press. The first 3 weeks.

Week 3 Day 3 Front squat maximum Photo credit : Brad Wendes

https://www.gemeinde-stammham.de/destolo/4019 Quick post! I very rarely post about my own training, as for some I feel it can be a vanity exercise. But I’ve been getting a few questions about what Im currently doing which has peoples interest piqued its the Bulgarian method.

site de rencontre pour zombie Those of you who follow my instagram https://instagram.com/poweringthrough/ or facebook page https://www.facebook.com/PoweringThrough will be aware I am giving Greg Nuckols Bulgarian method a run for 12 weeks. Im much busier at the moment which is great, but not so great for my own training. So a get in and get out method using just front squat and bench sounded really good. I’ve toyed with Bulgarian type set ups in the past and even triphasic training has a frequency and intensity ethos at its heart the switch should not be too punishing. I’ve always been someone who respond well the to high intensity high frequency methods. I took a look at the way Greg Nuckols outlined his program in his free manual available here.

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go here I won’t go into the history of Bulgarian Method as there are plenty of resources on the net discussing it and Ivan Abadjiev’s methods, injuries and steroid usage of Bulgarian athletes.

http://bossons-fute.fr/?fimerois=site-rencontre-dans-le-train&538=49 Simply explained the method is;

mujer busca hombre ciudad del este evisos 1) Work up to a daily max on the back squat and bench press
2) Do a couple of back-off sets using doubles or triples
3) Do not grind reps or use “psyche-up” techniques (bye bye double espresso’s)
4) Try to deadlift once or twice a week – primarily focusing on speed work
5) Show up and squat even when you feel like shit

http://acps.cat/wp-content/uploads/2015/02/121028-DIARI-ARA-Perdre-la-por-a-parlar-del-SuÄ ‰Şĺ © I’m also using the push band to moderate my daily maximum aiming for velocity between 0.18-0.25 m/s based on Nuckols recommendations. I’ll be Squatting and dead-lifting everyday and then Deadlifting and Hang Cleaning at 70% twice a week.

quiero conocer hombres divorciados My current Maxes are.

source Front Squat 170kg Aim 180kg
Bench Press 160kg Aim 170kg

source I used a working up method of switching from my usual 3 day a week squat routine in 5/6 day routine. In the first week having 2 x 60% days and 2 x 80 days in week 3. This maybe a bit quicker then recommend but we’ll see what happens.

Here how the first 3 Weeks have played out so far using the push band to inform when to stop;

Week 1
Week 2
Week 3
Day 1
Front Squat daily maximum – 85%
1 x 145
Bench Press
1 x 140
Pull up 3 x 10
Front Squat daily maximum – 80%
1 x 140
Bench Press
1 x 140
Pull up 3 x 10 
Front Squat daily maximum – Max
1 x 160
Bench Press
1 x 140
Pull up 3 x 10 
Day 2
Front Squat daily maximum – 60%
1 x 102
Bench Press
1 x 100
Deadlift 6 x 1 x 185
Front Squat daily maximum – 80%
1 x 140
Bench Press
1 x 130
Deadlift 6 x 1 x 185 
Front Squat daily maximum – Max
1 x 165
Bench Press
1 x 150
Deadlift 6 x 1 x 185 
Day 3
Front Squat daily maximum – Max
1 x 165
Bench Press
1 x 142.5
B.hind neck press
3 x 12
Front Squat daily maximum – Max
1 x 162.5
Bench Press
1 x 142.5
B.hind neck press

3 x 12

Front Squat daily maximum – Max
1 x 160
Bench Press
1 x 150
B.hind neck press

3 x 12

Day 4
Front Squat daily maximum – 60%
1 x 102
Bench Press
1 x 100
Hang Clean 6 x 1 x 100
Front Squat daily maximum – 80%
1 x 140
Bench Press
1 x 130
Hang Clean 6 x 1 x 100
Front Squat daily maximum – Max
1 x 165
Bench Press
1 x 140
Hang Clean 6 x 1 x 100
Day 5
Front Squat daily maximum – Max
1 x 170
Bench Press
1 x 145
Chin-up 3 x 10
Front Squat daily maximum – Max
1 x 162.5
Bench Press
1 x 140
Chin-up 3 x 10 
Today as of writing!
Day 6
Off
Front Squat daily maximum – Max
1 x 170 – Miss!
Bench Press
1 x 140
Day 7
Front Squat daily maximum – Max
1 x 165
Bench Press
1 x 140
Off
Planned off

At the moment I’m not using back off sets, I’ll introduce those once I stop seeing improvement as per recommendation.

http://wolontariatsportowy.com/fioepr/bioepr/7957 Thoughts and Adjustments
Current in week 3 honestly feel like garbage, but I also feel strong in the rack. I was warned plenty of times that general malaise hits around week 3, everything starts to ache just a bit. What is nice about the program is just causally hitting weights that are 95 percentish of my maximum, no stress no fuss, no back slapping.

I feel Nuckols velocity recommendations of 0.25 – 0.18 m/s are a little stingy a few times I hit 0.3 and felt done! So I may operate with 0.18-0.30 as my stopping point as front squat is a different animal to back squat and bench press.

Keeping the ego in check is hard really hard. On a few days when I have had a busy schedule and felt worse for wear, I should have probably just aimed for daily minimums and kept it as such. Missing 170 sucked but push numbers said I was good to go hence the above point. Rack position becomes hard to maintain at near maximal loading or in this case 100%! So it maybe a technique issue on my part.

Im hoping to run this for 12 weeks, so in 9 weeks time I will return with an update.

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