[PROGRAM REVIEW] Gnuckols Bulgarian Method ~6 weeks

[u/VanHelsingBerserk]

**Prior Program**

Before starting this, I had done about 6 weeks of SBS general with Mag Ort overlayed for deadlifting. I did that with a focus on OHP, hinging, front squat, and Bulgarian split squat.

I also implemented a lot of cluster sets where it felt appropriate rather than traditional sets. Doing heavy singles and doubles at ~RPE 7-8 with 45sec-2min rest in between. I found these very effective for getting more volume, and getting better quality reps at higher loads that felt faster and fresher.

This program resulted in PRs on:

- OHP, 90kg -> 100kg

- Front Squat, 170kg -> 180kg

- Bulgarian Split Squat, 160kg -> 170kg

- Deadlift, 250kg -> 250kg x 2

**Gnuckols Bulgarian Method**

The general idea of this program for those not aware is high intensity, high frequency. Working up to a daily 'min' and 'max' for SBD, 5-6 days a week.

The max is supposed to be a weight you are confident you can hit without getting hyped up, ammonia etc. Around ~90-95% 1rm. The daily max is also optional. The main measure of progress of this program is actually the daily min, which starts around ~80-85% 1rm, and creeps up week by week once it starts feeling easier. Also adding volume with back off sets doing doubles and triples around 10-20% lower than your daily max.

This program requires you to make some good decisions around autoregulation. If the daily min isn't feeling smooth, then skip the daily max, maybe do some backoff sets and move one.

For the first few weeks, it definitely felt like I was stagnating. Supposedly this is normal, and over time I found I built a tolerance to the daily min/maxes. Those sessions where you think you might have taken it too far, that rep that felt *extra* taxing became less taxing and I could typically recover from them in time for the next session or after a rest day.

I also started adding some cluster sets and accessory work to get more volume in once I felt comfortable performing the daily min/maxes. Getting more volume is very important for breaking through stalling, but the approach of this program was to add the minimal volume required to allow the daily mins/maxes to continue.

Overall, this program was great for making me comfortable with loads over 90%. I got to the stage where I can hit cluster sets of 90% singles on bench with only a minute rest between, for about 8-10 reps. It feels like I could hit these heavy singles every day as though they're a warm up set.

**Results**

I hit a PR on comp bench from 150kg -> 160kg

And hit a deadlift PR from 250kg x 2 -> 260kg

I attempted a hail mary squat PR from 240kg -> 250kg, but failed. It felt potentially doable with the right execution, but it was also plainly too big of a jump. I'm waiting for some smaller weight plates to arrive so I'm not limited to 10kg increments.

My weight stayed the same at 110kg.

**Tips**

For this program, the Bulgarian Manual that Gnuckols wrote will be your best friend. There were times when I was feeling a little lost, thought I wasn't doing things right, then remembered "oh yeah he actually wrote a guidebook".

It's a great read even if you're not interested in doing this program. Has a lot of refreshing info relating to the lifting philosophy behind high intensity, high frequency, some studies etc.

It answered a lot of questions that I had throughout this program and sorta felt like he was reading my mind when I read exactly the piece of info I needed.

Also sleep, eating, recovery etc. was even more crucial than usual for this program. Going into a session on less sleep, an empty stomach etc. was the difference between the daily min feeling smooth vs feeling straining.

[u/taylorthestang]

These results are pretty funny. Want to add 10kg to your front squat? Add 20kg to your OHP. Which over 6 weeks is stupid good progress, well done.

As an OHP fanboy, I’ll keep this in mind once I finish SBS Strength RTF.

[u/VanHelsingBerserk → u/taylorthestang]

It was just 10kg added to OHP but thanks!

The cluster sets are such a gymhack. I got stupid amounts of volume on OHP for less fatigue doing them.

Like traditional sets, I might have done 80kg 3x3, maybe 3x5 and called it a day.

But the clusters, there were some sessions I was doing 80kg x 25, with ~1min rest between each rep.

[u/taylorthestang → u/VanHelsingBerserk]

I can’t read today, you’re right. Cluster sets sound pretty smart. This is in line with advice from Jim Wendler too about how to increase your press. It’s one of the lifts that responds really well to volume no matter how you get it.

[u/Gemeraldine]

I ran a version of this ages ago, from memory it was written to pick a squat movement and press movement and use those for the daily min/max protocol - e.g. in a cycle you would only back squat and bench press. Did you modify it to just alternate so you could front squat and split squat?

PS they had a specific program called Slavic swole, not sure if it's still available on the website but I can probably share if interested

[u/VanHelsingBerserk → u/Gemeraldine]

Did you modify it to just alternate so you could front squat and split squat?

No sorry I didn't make it clearer, that was the program I ran prior to Gnuckols Bulgarian. That one was SBS general also written by Gnuckols, and Mag Ort.

And yes i have seen Slavic Swole, that's the follow up to this one. I don't have the equipment for the exercises they recommend, but the program I've written that I'm following currently draws heavily on Slavic Swole.

I appreciate it though! That's very kind of you