Daily max
You are to employ a “daily max” that involves no assistive gear, no loud music, no stimulants and no psyching-up. This “daily max” is a weight that you can hit that day with zero grinding. The lifts, if not fast, must be smooth. Using
Tuchscherer’s RPE scale, you shouldn’t be surpassing RPE 9.5 (maybe one rep left in the tank).
The point here is to minimize the psychological and neurological stress of each workout as much as possible. In
Squat Every Day[Afbeelding niet meer beschikbaar], Perryman makes a compelling argument that, in many cases, the psychological stress of a workout contributes as much, if not more, to recovery debt than the actual workload of the physical activity itself.
After the daily max is set, the lifter takes off 15-30kg (~10%) and knocks out “two to three” doubles or triples – this advice is echoed from John Broz. However, you can employ autoregulation for these back-offs. Perryman suggests a 15-20 minute time limit a la
Tuchscherer’s RTS. You do as many back-offs as you can, in that 15-20 minutes, without grinding any reps or making yourself nervous about whether or not you can do the next set. In other words, you stop at RPE 9. This is basic autoregulation.
It is important to note that Perryman includes other options in his book. This is just the primary back-off method discussed.
The main template Perryman offers is quite simple. You have two options:
Option A)
1) Squat
2) Press
3) Upperbody Pull
Option B)
1) Lowerbody Pull
2) Press
3) Upperbody Pull
Back squats are the mainstay, but front squats are also encouraged for “lighter days”. Perryman also suggests that you may incorporate box squats, SSB squats, or other variations from time to time if they keep you happy and productive. Keep in mind that that original Bulgarian Method used only a handful exercises: back squat, front squat, clean&jerk, snatch, heavy Olympic pulls, and power variants of the Olympic lifts. It isn’t quite with the spirit of the original program to make heavy use of variations.
For presses, Perryman suggests benching, overhead pressing, incline and push press.
For pulling, you might deadlift, do power cleans/snatches, or other variations such as deficits or block pulls. For upperbody pulls, you’re looking at things such as chin-ups and DB Rows. The upperbody pull is not meant to be taken to a max in the same manner as the other two movements. The upperbody pull is more there for shoulder health, balance, structural integrity, and all that jazz.
Perryman suggests pulling heavy once or twice a week. Echoing John Broz again, the advice is given to treat most of these pulling sessions as “speed” sessions where you do 6-10 singles or doubles with 70-80% of your contest max (not daily max). The goal, like all other workouts on the Bulgarian Method, is to have the reps be stress free, fast, and smooth.
Additionally, Perryman himself often would dedicate one workout to a heavy deadlift triple. On these days, you work up to a smooth triple and just call it a day. The theory here is that deadlifts are simply harder to recover from than squats and other pressing variants.
Dark times
It is critical to mention that, should you begin this program, you’re going to feel like complete and utter shit. This is especially true if you jump straight into a 5-7 times per week regime. You must keep showing up and lifting anyways.
John Broz calls these the “dark times”.
Theoretically, and anecdotally according to lifters who have used this method, you must first go through a period of adaptation. You’ll never feel “100% recovered” as you had in the past, but you will learn to differentiate between feeling tired or beat-up and legitimate overtraining. The name of the game with the Bulgarian Method is: Squat Every Day – no matter how you feel!
Now, Abadjiev had his lifters working into these frequencies over time and Perryman tends to recommend something similar. He offers an introductory template where you begin this type of training on a thrice weekly schedule. When lifters would stall, Abadjiev would add another training day to their schedule in the form of a light day / speed work session. This isn’t
Westside speed work but rather easy doubles in the 70-80% range. Over time, as lifters would plateau, these speed sessions would graduate to normal daily max sessions. Through time, lifters were built-up to the point where they were basically training all day, every day.
This said, both Perryman and Abadjiev used “unloading” weeks. This is not your traditional deload where you show up and basically do nothing. You’re limiting the weights you handle to about 80% of your best and the total volume gets cut in half. Maintain your frequent squatting habits. Abadjiev had his lifters “unload” every fourth week or so. As a newer Bulgarian user, Perryman suggests you might want to increase that number to every two or three weeks.
Example (richtlijn)
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
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
6) Take light weeks every 2-4 weeks – cut volume in half, don’t lift above 80%
[Afbeelding niet meer beschikbaar]
Matt Perryman - Squat every day
Wat plukjes info:
https://www.t-nation.com/training/max-out-on-squats-every-day
http://www.criticalbench.com/bulgarian-weightlifting.htm
[Link niet meer beschikbaar]
http://www.lift.net/2013/08/21/high-frequency-intensity-training-for-powerlifting/
http://thewalrus.ca/the-race-against-time/?ref=2012.07-sports-the-race-against-time&page=
http://library.crossfit.com/free/pdf/CFJ_2015_07_Adrenal_Examine.pdf
Alleen lezen als je nerd of forever alone bent:
https://en.wikipedia.org/wiki/Central_governor
http://www.ncbi.nlm.nih.gov/pubmed/15571428
http://www.ncbi.nlm.nih.gov/pubmed/9000155
http://www.ncbi.nlm.nih.gov/pubmed/17765329
http://www.ncbi.nlm.nih.gov/pubmed/16648603
http://www.ncbi.nlm.nih.gov/pubmed/12641640
http://www.ncbi.nlm.nih.gov/pubmed/22158142
http://www.ncbi.nlm.nih.gov/pubmed/11508520
http://www.ncbi.nlm.nih.gov/pubmed/10694113
http://www.ncbi.nlm.nih.gov/pubmed/15041082
http://www.ncbi.nlm.nih.gov/pubmed/19389580
http://www.ncbi.nlm.nih.gov/pubmed/15041082
http://www.ncbi.nlm.nih.gov/pubmed/18702709
http://www.ncbi.nlm.nih.gov/pubmed/20221773
http://sweatscience.com/perceived-exertion-not-muscle-failure-determines-exhaustion/
http://www.ncbi.nlm.nih.gov/pubmed/21886012
http://www.ncbi.nlm.nih.gov/pubmed/22514538
http://www.ncbi.nlm.nih.gov/pubmed/16778069
