Question about Bulgarian program...

Jeff Giliam · 06-08-2011, 10:20 PM

I've been considering implementing a Bulgarian program similar to the one in Greg's book with the following modification:

Instead of alternating front and back squats on heavy, I work up to a heavy set of front squats every heavy day and then hit that same weight of back squats for 2 more sets thus providing a couple back off sets in a way.

For example, I would work up to a heavy double in FS, then do 2 x 2 BS at that same wieght.

What do you think?

Greg Everett · 06-09-2011, 01:15 PM

Similar things have definitely been done. My question would be what do you hope to achieve by doing this?

Jeff Giliam · 06-09-2011, 01:33 PM

Short answer would be basically applying the logic behind the Bulgarian cycle to the front squat: frequent, high intensity, low volume front squatting.

My pulling strength far surpasses that of my squat, so I was thinking that such an frequent emphasis on heavy front squatting would be beneficial.

Greg Everett · 06-09-2011, 01:34 PM

I meant specifically your reasoning for doing BS as back-offs from FS rather than doing a heavy BS day as well. If you need work on the FS, why not do back-off sets of FS?

Jeff Giliam · 06-09-2011, 02:28 PM

I guess that's the question I'm asking. What would the costs/benefits be for

3 x heavy FS/back off BS per week

vs.

2 x heavy FS/back off FS + 1 x heavy BS/back off BS per week?

Greg Everett · 06-09-2011, 03:39 PM

If your pulling strength is better than your squat strength, an emphasis on the fs might be a good idea, which is why I'm curious about you asking about doing back offs with back squats instead of more front squats. I would keep it as is in your situation.

Jeff Giliam · 06-09-2011, 05:17 PM

Thanks for the feedback. Another option I'm considering:

My schedule is such that I've been working out Mon(am), Mon(pm), Wed(am), Wed(pm) and Fri(am). What would you think of hitting the heavy set in the am's and then working up to the back-offs in the pm's on Mon and Wed?

Greg Everett · 06-10-2011, 01:51 PM

That will probably work well. You'll still be "warm" from the am session and generally people feel good during afternoon sessions when they've trained earlier.