Week 2 / Day 1 of Modified Bulgarian Method

Since starting a program designed around the Bulgarian Method, my training partner and I have been experiencing some serious gains in the strength area.  Also, we are putting on some decent mass.  This is all happening in a very short amount of time (about three weeks, so far).  I believe our success is due to the increased frequency and the usage of autoregulation.  More on our method, later.  I may even write an eBook, depending on how successful we are in the end (if there is one).

I will, however, go over this morning’s gym experience.  Just like every day, last week, we began with squats and moved on to bench.  Here was the flow of things, after performing our usual squat warm-up:

Exercise:

  • weight x reps x sets

BB squats (low bar):

  • Bar x 10 x 1
  • 135 x 7 x 1
  • 225 x 4 x 1
  • 275 x 3 x 1
  • 315 x 3 x 1
  • 365 x 1 x 1 @ 10 RPE (Grinder!)

Flat BB bench press:

  • Bar x 10 x 1
  • 135 x 7 x 1
  • 225 x 4 x 1
  • 275 x 2 x 1@ 8 RPE (Rep PR!)

SUPER-SET

Close grip bench press:

  • 135 x 10 – 12 x 4

BB row:

  • 135 x 6 – 8 x 4

Note:  Throwing in a super-set of accessory movements, at the end of the workout, has really been helping us build muscle.  I highly recommend trying this.  We don’t go for overload, just getting some blood into the muscles and getting a great pump.


This workout confirmed that my training partner and I are on to something.  Never have I gotten such great results in both strength and body composition, simultaneously.  I will continue to update you with workouts so that maybe you can join in on the success!

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