bulgarian training system

[stanio115]

Here is a sample of the current training of the powerlifting team in The Bulgarian National Sports Academy.I 've never trained this way but have seen some amazing results on other people.Back in the day , similar training + Bionabol(BG d- ball) was the key for the success of the Bulgarian and Russian weightlifting teams.

Mon- squat,bench, dead – max
Tue-squat,bench – 2reps, 80 %
Wed-squat,bench – max, dead – 2 reps 80%
Thru- off
Fri – squat , bench, dead – max
Sat – squat, bench , dead – 70 % , singles

 

[healthfreak79]

How do you recover on a program like that

 

[stanio115]

Your body will adapt real easy.You just have to start with 30 % less weight for the first week and then go from there.There are great chances for overtraining - you just have to listen to your body, if don't feel like going to a max some day - don't.

 

[big_byrd52]

u cant just jump into a program like that! it will surely kill u! u have to break urself in. just like u can go out and run a full marathon on ur first day of cardio!!

 

[stanio115]

u cant just jump into a program like that! it will surely kill u! u have to break urself in. just like u can go out and run a full marathon on ur first day of cardio!!

Probably you're right.I change my routines often and have no problem switching from once a week bench and squat to three times a week but never tried to 5 times a week.

 

[AP13]

There's some great articles in....

There's some great articles in MILO magazine about the Bulgarian training system. The Greeks use it too with a couple variations. Their athletes are spoted early on (early teens) and build up to the levels you posted over the course of years.

 

[Big_O]

that routine is too taxing on the lower back.....dont forget your not a bulgarian.....

I know using 3-4 grams of gear a week will work too....i ain't doing that either....i would if i had the money though...

Can you imagine using 1500 mg's of primo e/w......that'd work too....and tren e in the 800-1000 mgs....oh boy

Im an X competing power lifter and have met lots of the top power lifters on the eastern sea boaRD.....I PERSONALLY KNOW GUYS THAT ARE PULLING 800'S and they dead lift once a month.....but really push all the assistance exercises to the extreme.....John Black ,Ernie Frantz.....old timers

Big Byrd jump in.....i certainl never hit your class totals...i hit 1865 in the 242's...i got no bench....
I'd certainly listen to what the Big Guy has to say on this.....its defineately a young mans routine..

 

[big_byrd52]

like i said, u have to build up to thiose levels. Olympic lifters squat every day and do some sort of pulling everyday also... but their 1 rep squat is not peaked out like a powerlifters. they have also conditioned themselves to do this. i tried to just jump in and squat at 80% 3 times a week.. i mean hell, oly lifters squat at 80% for 2-5 reps everyday so surely i can handle 3.... NOPE! After 2 weeks i was sore as hell and 50% felt heavy. i cut back to twice a week... still too much. so i cut it to one day at 80-90% and a day at 50-60%. wait... doesnt that sound alot like Westside? well what do u know? i guess louie isnt a crackpot after all! haha

If u want to squat everyday, u will have to keep percentages low and SLOWLY work ur way up to those levels. Squatting as i said before, twice a week, with 2 days at 35-40% for reps started to feel really good on loosening me up and keeping soreness down. BUT, the first couple days were hell! my body adapted, but my CNS was shot after 3 weeks.

 

[stanio115]

that routine is too taxing on the lower back.....dont forget your not a bulgarian.....

I know using 3-4 grams of gear a week will work too....i ain't doing that either....i would if i had the money though...

Can you imagine using 1500 mg's of primo e/w......that'd work too....and tren e in the 800-1000 mgs....oh boy

Im an X competing power lifter and have met lots of the top power lifters on the eastern sea boaRD.....I PERSONALLY KNOW GUYS THAT ARE PULLING 800'S and they dead lift once a month.....but really push all the assistance exercises to the extreme.....John Black ,Ernie Frantz.....old timers

Big Byrd jump in.....i certainl never hit your class totals...i hit 1865 in the 242's...i got no bench....
I'd certainly listen to what the Big Guy has to say on this.....its defineately a young mans routine..

i am bulgarian

 

[Sesshomaru]

Ive done two a days and three a days before. Its really hard and certainly something you have to work up to.

A really high volume week to overreach followed by lower volume then moderate volume weeks would be good to allow for super compensation and subsequent PRs.