Training at 90%+ on a regular basis

[Danomyte]

I'm a big believer in keeping my training lifts at 90%+ of my PBs on a regular basis. I mainly use 1s and 2s, sometimes 3s and rarely 5s, with multiple sets at 90%+ (rather than multiple reps at a lower weight).

It's training philosophy that has stuck with me after training the bulgarian method for weightlifting for a couple of years. Transferring it to a powerlifting platform has been my challenge for the past two years.

I'm just wondering if other lifters train this way or have trained this way in the past and what success they have had.

[Pabs]

Hey mate.

I tend to train the same way. Granted I've only been doing it since January this year after many years of enforced non-training. I don't do anywhere near the amount of weight you do (those are some awe-inspiring lifts!) but I seem to have made good gains by training this way.

My main reason for doing it this way is that when I trained multiple sets for higher reps/ lower weights, I tended to overheat pretty quickly. Sadly for me, overheating/ high body temperature is a trigger for my epilepsy.

By using the lower reps/higher weights I've found I don't overheat anywhere near as quickly. Dreading summer actually, I'll have to look at training early morning or possibly in the evening. Boo.

When I started I could do a 90-100kg squat, 100kg bench and 150kg deadlift. Training this way for the last 10 months I've managed to increase it to 170kg squat, 150-160 bench (seems to depend on the day and how my left arm feels. Bloody niggling injury) and a 215kg deadlift. All 1RM's of course and raw.

I've wondered if I could get better gains by trying another approach but the limitations of my screwed up brain/ nervous system limit me to this way of training.

[greemah]

When I started I could do a 90-100kg squat, 100kg bench and 150kg deadlift.

Those were your numbers when you started lifting as an untrained person? That's huge

[Pabs]

When I started I could do a 90-100kg squat, 100kg bench and 150kg deadlift.

Those were your numbers when you started lifting as an untrained person? That's huge

I should really quantify that statement. I'd trained a fair bit when a lot younger but was forced to stop by severe injury. Many years later I started training again but very half-assedly and not really to a strict program etc. January this year is when I started on a powerlifting program/cycle thanks to an elderly friend of mine.

So those beginning numbers weren't really "untrained" per se. Just...messing around and getting used to it again numbers.

[Riccardo]

Have trained this way heaps and found I grew more and got stronger. However I do believe you need to program in some low intensity stuff and deload frequently. The Bulgarian method is extremely effective for weightlifting as you can testify however there isn't the same extent of eccentric loading that occurs with weightlifting when compared to powerlifting. It's the eccentric portion that does the damage and can leave you with injuries/feeling over trained if you aren't smart about it. I've found a good way to get around this is program in more lifts that minimize eccentric loading in your assistance work such as presses from pins, Pendlay rows, Barbell step ups.

[Danomyte]

My main reason for doing it this way is that when I trained multiple sets for higher reps/ lower weights, I tended to overheat pretty quickly. Sadly for me, overheating/ high body temperature is a trigger for my epilepsy.

By using the lower reps/higher weights I've found I don't overheat anywhere near as quickly. Dreading summer actually, I'll have to look at training early morning or possibly in the evening. Boo.

I've wondered if I could get better gains by trying another approach but the limitations of my screwed up brain/ nervous system limit me to this way of training.

Mean bro - I'm in the same boat RE:over heating (maybe it's a sign of my lack of fitness as well haha). Srs though, I do find I burn out when I do a lot of reps at lower weight - and it takes me longer to recover from training like this. Awesome on your lifts bro - regardless of the weight your lifting - 90% is 90% - can't argue with that.

Have trained this way heaps and found I grew more and got stronger. However I do believe you need to program in some low intensity stuff and deload frequently. The Bulgarian method is extremely effective for weightlifting as you can testify however there isn't the same extent of eccentric loading that occurs with weightlifting when compared to powerlifting. It's the eccentric portion that does the damage and can leave you with injuries/feeling over trained if you aren't smart about it. I've found a good way to get around this is program in more lifts that minimize eccentric loading in your assistance work such as presses from pins, Pendlay rows, Barbell step ups.

Quality post bro. Spot on re:deload frequently. My challenge was getting the recovery right when training powerlifting the bulgarian way - and you're spot on about the lack of eccentric in weightlifting - which allows weightlifters to train more frequently than powerlifters (double days, triple days etc).

I like your suggestion in minimizing eccentric work in assistance exercises - something I haven't tried.

I've been experimenting a bit with the loadings and frequency (for powerlifting) but still need a bit of tweaking - Over the past month, I've been getting good benefits from:

Squat first up to 90% for 2 singles

Deadlift up to 90% for 1 single

Bench (no pause) up to 90% for 2 doubles

3 assistance exercises - arms, hammys, core 3-4 x 10-12

Doing this Mon and Wed and max out on Fri/Sat.

[Phedder]

I experimented a little with this style of training last year during a slow cut. I aimed for 5 days a week, alternating between front and back squats every session, working up to a 'casual' max for the day then back off with 2-3 sets of 2-5 reps. Followed that with alternating days of a main push (Bench, CG bench, OHP) or pulls (Deadlifts, Power cleans, Weighted chins) with the same protocol and then if I could be bothered 1 light assistance exercise. I got stronger whilst losing 3kg (Looked like more from pictures, got a lot leaner) and gained a lot of confidence under near maximal weights.

To sum it up, I absolutely loved it :grin: One of the most fun and enjoyable training experiments I've done, and I intend on trying it again sometime next year with a calorie surplus or maintenance and apply a little more structure to it, target RPEs and fatigue drops on the back off sets etc.

Can be adapted to suit most goals as well I believe. I think it's a great option for those without much time available or wanting to maintain strength and muscle while losing a bit of fat. As well as being great for getting comfortable and plenty of practice under heavier weights for those competing.

[Danomyte]

I experimented a little with this style of training last year during a slow cut. I aimed for 5 days a week, alternating between front and back squats every session, working up to a 'casual' max for the day then back off with 2-3 sets of 2-5 reps. Followed that with alternating days of a main push (Bench, CG bench, OHP) or pulls (Deadlifts, Power cleans, Weighted chins) with the same protocol and then if I could be bothered 1 light assistance exercise. I got stronger whilst losing 3kg (Looked like more from pictures, got a lot leaner) and gained a lot of confidence under near maximal weights.

To sum it up, I absolutely loved it :grin: One of the most fun and enjoyable training experiments I've done, and I intend on trying it again sometime next year with a calorie surplus or maintenance and apply a little more structure to it, target RPEs and fatigue drops on the back off sets etc.

Can be adapted to suit most goals as well I believe. I think it's a great option for those without much time available or wanting to maintain strength and muscle while losing a bit of fat. As well as being great for getting comfortable and plenty of practice under heavier weights for those competing.

Great results from your modifications - looks like a good mix there - I like the back off/drops sets you put in. Like you, one of the big benefits I've found at training with 90%+ (in OL or PL) is being comfortable at handling weights close to my PB on a regular basis.

I reckon you'd do well with it when not in calorie deficit Best thing I ever did for my lifting was to ditch the abs and go to supers (not that everyone has to be a super) - but that's another topic

Cheers guys!

[Phedder]

I reckon you'd do well with it when not in calorie deficit Best thing I ever did for my lifting was to ditch the abs and go to supers (not that everyone has to be a super) - but that's another topic

Haha that's something I that tears me up inside every day, if I didn't restrict my eating window to 8 hours a day ala Leangains, I'm pretty sure I'd be in the 120s this year :pfft:

[drizzt]

It's the eccentric portion that does the damage and can leave you with injuries/feeling over trained if you aren't smart about it.

Very true bro. I was more fatigued squatting 3-4x per week in Smolov than I have been deadlifting 5 days a week with Pavel-Simmons, and I'm putting this down mainly to lessening the eccentric phase of the movement :nod: Basically not taking any of the weight on the eccentric (using oly bar/plates).

Any ideas about lessening the eccentric in other exercises - squat + bench in particular? Short of divebombing squats, and crushing your chest with a fast bench descent :pfft: Maybe bands?

On the topic, I find I do much, much better when I train around >90% on a fairly regular basis. Like everyone has said, you need to be smart with deloading and backing the weights down at some point(s), but for the most part, I find my body appreciates not having these big weights sprung on it at irregular intervals.

[Danomyte]

Haha that's something I that tears me up inside every day, if I didn't restrict my eating window to 8 hours a day ala Leangains, I'm pretty sure I'd be in the 120s this year :pfft:

True man, it had to be an all-or-nothing thing for me - I didn't want to go to 120kg and go "oh, I'm not liking looking fat, I'm gonna come back down to 105kg" LOL. 140kg is the perfect weight for me I feel, anything past that starts to approach dimishing returns (I feel for me).

I was more fatigued squatting 3-4x per week in Smolov than I have been deadlifting 5 days a week with Pavel-Simmons, and I'm putting this down mainly to lessening the eccentric phase of the movement :nod: Basically not taking any of the weight on the eccentric (using oly bar/plates).

Any ideas about lessening the eccentric in other exercises - squat + bench in particular? Short of divebombing squats, and crushing your chest with a fast bench descent :pfft: Maybe bands?

On the topic, I find I do much, much better when I train around >90% on a fairly regular basis. Like everyone has said, you need to be smart with deloading and backing the weights down at some point(s), but for the most part, I find my body appreciates not having these big weights sprung on it at irregular intervals.

Great insight Drizzt.

No concrete ideas re: lessening the eccentric in squat and bench, but maybe using loose equipment, reverse bands (as you mentioned), spotted eccentric - I haven't used these methods enough to really know if they work.

Good advice on training at 90%+.

Deloading and tapering appropriately is the overiding theme from you guys posting.

[Riccardo]

Hmm, lessening the eccentric on squats is a bit of a tricky one at least to find some way of doing it that is practical. I usually dive bomb my squats anyway. I find the legs are pretty resilient and can take a good beating so maybe focusing on eccentric-less assistance work is the way to go for them. Step ups are a very good option, rumor has it the Bulgarians used them a lot. Although I've also heard that this may have been a hoax to get competing nations doing an utterly useless exercise instead of squatting :pfft: regardless, I still rate them and have them in my program as pretty much a staple.

Benching eccentric only is easy, just press from pins in a rack from about chest height, bands/chains are also good. Just make sure before you press from the pins you get a good isometric contraction going before you move the bar otherwise it can feel a bit iffy.

[steak]

on Westside we lift at 90+% twice a weak and could lift at 90% on any given day to be honest. I think a lot of people read into too much in some cases and all the fears of "over training" etc seem to be myths for the most part. We never do a comp max every week on WS (well the way we do it anyway) and maybe every 6 weeks we unroll a bit extra and hit up a fatigued single...say on a speed day.

Regularly changing ME exercises is part of being able to lift at 90% ...if we were stuck on the sheiko/smolov rail this wouldnt be the case.

[Danomyte]

on Westside we lift at 90+% twice a weak and could lift at 90% on any given day to be honest. I think a lot of people read into too much in some cases and all the fears of "over training" etc seem to be myths for the most part. We never do a comp max every week on WS (well the way we do it anyway) and maybe every 6 weeks we unroll a bit extra and hit up a fatigued single...say on a speed day.

Regularly changing ME exercises is part of being able to lift at 90% ...if we were stuck on the sheiko/smolov rail this wouldnt be the case.

Good insight Damo. Hitting 90%+ on any given day is like the 1st commandment of the powerlifters bible I reckon :nod:

Yep, I agree - I see more under training than I do over training - in general gym settings that is.

Though different methods of training are used - 90%+ is the standard we all try to keep on top of and not stray from too much. Even in deload weeks I only deload volume - intensity is still over 90%+.

Anyone else do the same?

[ohjoshua]

good topic.

I know every different training styles have their champions.

But,

Does any one have any good links to research of style A vs style B.

[Danomyte]

Sorry man - none from me. It would be good to look at some research though - I think it would help to answer a few of my questions :nod: But it's good to hear that there are a few of us training or have trained this way (ie. 90%+)

I can only go off my experiences and from the coaches I've worked with in the past. But I don't have anything in writing

It's working for me at the moment - where I'm still making PBs in the competition lifts (snatch, cj, squat, bench, deadlift). But I'm still searching for the perfect mix - which I haven't got quite right :doh:

Any research would be good to see if anyone has any :clap: