So is your training set up as some kind of bulgarian/westside hybrid? I just notice alot of frequency and variation in your training. Maybe you’ve done it before but you should lay it out.
I think I’ll publish an e-book. The title will be “How to bench 2x* bodyweight raw and drug free”. The subtitle will be “Reduce your squat in only 2** hours a day”
Kidding about the e-book. Here’s how I train right now: I pretty much follow Broz’s Bulgarian methods for powerlifting. Read more and visit my useless forum here. I use things that are Westside-ish (bands on some deadlifts, floor press, high rep dumbbell bench) but I wouldn’t call it a hybrid. Broz training = Lion. My training = Tiger. Westside = Zebra. Just because tigers and zebras both have stripes…okay, I love analogies but I suck at them and now someone is gonna post “how dare you call yourself a tiger and louie simmons a zebra” Just forget it.
1. I always superset my training. I do a set of squats with the bar. I do a set of benches with the bar. Squat with 135. Bench with 95, etc, etc. If I finish the pressing, (provided I’ve already hit my heaviest squat for the day), I start deadlifting. Superset squats and deadlifts? Yes, and not give a fuck.
2. I train 7 days a week. I missed 5 days in the last 6 months. Christmas, Thanksgiving, once when I was sick, once when I was really tired, and once when I went to visit my Grandma who lives in the mountains. I don’t train as well on 12 hours rest (if i train in the evening and then again the next morning) as I do on 24. It took me a while to accept that fact, but it’s fine. If I miss a day the next day I don’t max, just go up to where I’d do volume at and do that. I train about 2 hours a day, sometimes 2 1/2, I could physically do more, but I have family and work obligations.
3. I sometimes wamup by sometimes doing the first of these stretches. Other times I just warm up by doing the bar. I don’t never foam roll. Sometimes I’ll stretch my hamstrings after I train. I do these band pulling exercises for my shoulders in between my earliest sets. So: Squat-Press-1 x band pull -Squat…etc Sometimes I hang from the chinup bars for a few seconds between sets. Feels nice.
4. Squat – I do Low Bar Squats everyday, and work up to a max. That’s either where I get stapled, or more usually where I start grinding and it looks and feels awful. Then I stop. Then I put on the manta ray (or u could do high-bar squats same difference) and do a couple of light/medium singles (225, 315). Then I do volume. I just do singles, doubles or triples. I just do as much as I can. My goal is to get 30 total reps and I can do that with like 325, or i can use a higher weight like 365 and just do a few singles.
note, right now my squat is going terribly, so take all of this with a grain of salt.
5. Press – I do the rotation of bench, floor press, light stuff.
5a. Bench – *this depends on how much time I have and if i have a spotter, but if I have both time and a spotter, then: I use medium grip one time, then comp grip the next time. Except with the slingshot I always use comp grip. I go up to a max, and then I put on the slingshot and go to a max. Then I drop the weight and do a little volume (like 2xdoubles, or a triple) with the slingshot. Then I drop the weight some more and take off the slingshot and do more volume.
5b. Floor Press – Go to a max, drop down & do volume.
5c. Light stuff – a few light high rep sets with dumbbell bench. Then Behind the Neck Press which I am not very good at but I go up to a double or whatever. Then military press, i start above my last BTN press, go to a max, then drop down and do a little volume.
6. Deadlift. Do sumo deadlifts like this: Sumo – Sumo+monster underfoot – Sumo – Sumo+light – Sumo – Sumo+ Avg – repeat. Just do about 10 singles at different deficit heights or even from boxes. Try to pull fast and not grind, but do try to set PRs
7. Accessory work. One day I will do chinups/pulldowns. Then the next day I’ll do some kind of row. Sometimes I forget/don’t care/don’t log these. I do these medium heavy. don’t like BB rows, well i love ’em but by the end my back is pretty tired and I really don’t feel like loading up yet another barbell when i could just do cable rows or machine rows or something fun.
Training like this isn’t as hard as it seems. Olympic lifters do similar. My recommendation to someone jumping into it is not to do 3 days/wk, then a month later 4 days/wk, then 5, etc. I would just do 7 days a week, but be very conservative with your maxes and volumes at first. Let’s say your best squat ever is 405. The first day, what’s that, 350 was sort of hard-ish? Fuck it, onto the volume: Maybe 225 for 10 sets of 2. You can go up from there and you shouldn’t be a pussy about it, but yeah don’t kill yourself neither.
Everybody always asks me about it but nobody ever tries it for themselves.
Weight: 191.4 (+1.6) not laffing about that laffy taffy now, are you? and went out to dinner tonight probably only gonna get worse ugh way to turn a cheat meal into a cheat weekend you undisciplined fuck
High Bar Squat: 45×5, 135×4, 225, 275, 315, 345, 365, 375
already violating the template, but yeah my squats are a problem so I’m trying new approaches and mentalities to fix them
Low Bar Squat: 380, 400, 410, 420, 430, 440
Manta Ray Squat: 225, 315, 360×1,1, 365×1,1
Dumbbell Bench: 35×35, 45×30,15, 55×30
BTN Press: 45×6, 89×2, 109×2, 119×2
Mil Press: 135×2, 155, 175, 185, 190,
195 and 179 from a rack. didn’t help me press 195. i should maybe use 1.25 lb plates again for this
Sumo+Average band: 10 sets, 20 lb PR at every height, up to 275 from the floor which was pretty quick
Time: 2:10, i think