Training with high frequency

[David Woodhouse]

Lol why do people always make strength training so difficult?

A Bulgarian approach can be applied very easily to powerlifting. Monday, Wed and Friday work up to a maximum single on both the squat and bench press. After hitting that maximum drop 10% or so for a couple of doubles (the intensity and volume of the flushing sets can be varied). On a Friday also add in the deadlift (this is the most difficult exercise to recover from). It should be fairly straight forward to complete these sessions in less than an hour. I have a lifter who made some incredible gains using this exact program.

I really don't see any value in additional bodybuilding, core stability, prehab, rehab, mobility and flexibility training. That is simply just dogma.

[Derek Binford]

David,

If strength training was easy, we'd all be world champions wouldn't we? lol.

Since you have some experience with a powerlifter using a quasi bulgarian program I'd love to here more about it. How long has the lifter been training? How long has he been training this particular way? And what kind of progress has he made.

I'm curious as to why you don't believe rehab/prehab or any other type of work is necessary? A powerlifting performing prehab shoulder work who has had previous shoulder issues is no different to me than a sprinter performing prehab work for a hamstring that has had previous hamstring issues.

I would also have to disagree about the deadlift being the most difficult exercise to recover from. I'm not sure why everything says this, to me its not any harder to recover from than the squat. There are many other people I know that agree with me. I have gotten the greatest gains on my deadlift when pulling three times per week with fairly high volume.

[David Woodhouse]

My quote was 'why do people always make strength training so difficult?' which is actually quite different. Bands, chains, 'auto regulation', periodisation, prehab... Abadjiev must be pissing himself!

I believe Brad took his "high bar" back squat from around 205 to 220kg in a month or so using the above program. Run through my youtube videos http://www.youtube.com/user/Maveric78 and see my lifters make consistent squatting improvements. Also see 82kg World medalist, Rob Palmer Deadlift 300 and Bench 250kg (10kg shy of the WR).

[Derek Binford]

Haha you don't think Abadjiev used a form of auto-regulation? What do you think working up to a daily max is? It is your best lift for that day, which varies from day to day depending on your readiness. Sounds like auto-regulation to me. He may have not used the work auto-regulation, but the basic principles are there in my opinion.

[David Woodhouse]

Originally Posted by Derek Binford

Haha you don't think Abadjiev used a form of auto-regulation? What do you think working up to a daily max is? It is your best lift for that day, which varies from day to day depending on your readiness. Sounds like auto-regulation to me. He may have not used the work auto-regulation, but the basic principles are there in my opinion.

Exactly. THe rest of the world are 30 years behind

[Derek Binford]

Originally Posted by David Woodhouse

Exactly. THe rest of the world are 30 years behind

Definitely agree with you there. I'm sure we agree on a lot more than these last few posts have made it sound. I have considered experimenting with a Bulgarian approach as I have been kind of progressing that way over the last couple years. The more time I have spent on the competition lifts, the more they have gone up. And overtime I have spent much less time on accessory or bodybuilding movements which I also think contributed to my progress.

The one thing I have read and hear from people like Eric Talmant is that you need to be to a certain level before you adventure into this type of Bulgarian training with powerlifting, what is your opinion on this? Thanks for the info, very good stuff, I've been looking for someone with experience applying Bulgarian methods to powerlifting. I, like you love weightlifting but really started considering the sport too late, thus my reasons for sticking with powerlifting.

And by the way, I have seen your youtube page before I believe, but I didnt notice Rob Palmer's videos, very good stuff. Great technique.

[David Woodhouse]

I see no reason why you couldn't apply this mode of training to a relative novice.

For a lifter with pb's bench 150kg and Squat 175kg I would do the following:

Squat
60x3 (3)
80
100
120
140
160
176
160x2

Bch
60x3 (3)
80
100
120
140
151
135x3

Session should take 45 minutes maximum!

[Derek Binford]

So what happens on days that you do not hit PR's? Because I am sure it does not happy every week day in day out?

Do you simple follow the same scheme of working up to a maximum for that day, lets say the lifter is only capable of 145kg on bench and you drop 8-10% and hit some doubles or triples? That simple I'm guessing?

[David Woodhouse]

Well most of my lifters only train twice per week so they are always fresh enough to at least 'attempt' maximums. If you miss a pb, don't worry, you still got a training effect! But yes the flushing sets should be 90% of the maximum for that day.

My point earlier in this thread was that, imo training frequency should (need!) only be increased when progress stagnates and in my experience that could take several years. I have worked with several lifters who achieved national standard (300 Sinclair) off only 2 sessions per week.

[Derek Binford]

Cool, thanks for the info. No I completely understand your point from earlier, I was just trying to probe you for some information on your experience with the bulgarian method and powerlifting, lol. Thanks for the info.