Squat Everyday Encyclopedia 🏋🏽♂️
The Bulgarians wanted to beat the Russians.
They broke away from the Soviet Method which was already built on high and progressive volume and intensity.
With a very small, very committed pool of competitive lifters they dominated world in the 1980’s.
The system is famous for hitting multiple singles at daily maximum weights.
Multiple singles of front squats, back squats, snatches, cleans and jerks.
They had a very competitive culture where the three top lifters in a weight class were lifting together daily. They were competing both for their place on the team and for the world records.
Yes they used anabolics.
They also cheated on their maximum lifts some days according to the stories.
Still many of the best lifts of that era haven’t been beaten despite many modern lifters testing positive.
Who has squatted everyday?
What happened to them?
Update: I’m 40 days into squatting everyday. My squat has improved to around 85% of my all-time best belt-less back squat. I started this program without having squatted regularly for 18 months because of travel and lack of gym access (there was no gym on the Island I lived on.)
I’ve been fatigued at times and my knees have felt a little strange on the inside some days. Tendons and muscles have been good so far. I’m planning to complete at least 3 months of squat everyday and then consider a different approach before coming back to squatting everyday later in the year with the aim of squatting 200kg this year.
I’ve also been pressing everyday. I’m at around 93% of my best ever standing presses. Shoulders and triceps have been doing well so far.
Max Aita
Trained personally under Abadjiev in America. In his first 6 weeks training with him his front squat went from 165kg to 217kg at 17-18 years old. 217-230kg took 8 more months on the front squat.
Max doesn’t recommend the system and looks back on his experience with Abadjiev as not being ideal for his goals.
Max’s beef with the system is probably that he needed something other than a better front squat to get to elite level in weightlifting after that.
Conclusion: The everyday method should be used as a phase rather than a lifetime training philosophy.
John Broz
Squat to a top twice single daily.
Hit that weight for 8 reps.
Together with maximal weightlifting.
Trained under the heaviest snatcher in the Bulgarian system (Antonio Krastev). He still believes in the Bulgarian Method and has had teens and untrained women squatting over double bodyweight in under 12 months.
Broz bench pressed everyday as a youth to outdo his friends on the bench also.
Broz believes in doing more work to get more results.
The sooner you get the work done the sooner you will get results.
Core messages:
- “The more often you touch the bar the closer you’re getting.”
- “How you feel is a lie.”
- “Pain moves around the body each day.”
- “People think they are over-trained but they can do more.”
- It’s about power & strength. Technique becomes a very low priority.
- Practice Snatch, Cleans, Jerks & Squats.
Stories
3000 reps per day with the empty bar as his initiation with Krastev (in the Ido Portal video).
Krastev - An easy day.... Singles at 190kg for 4 hours then 240kg 1RM 3 days later.
Matt Perryman
Not to a daily single max.
Squat Everyday encourages people to choose their own path in lifting.
This book is on the Strength Sensei bookshelf.
The idea isn’t to destroy yourself. The idea is to get better and the be consistent.
Greg Nuckles & Omar Isuf
Daily top single 4 or more days per week.
Squat from 565 > 650
Bench from 385 > 419
Deadlift from 606 > 646
Cory Gregory
Cory used 12 different types for squats and added in walking lunges with his daily squats.
He rotated between
Cory further popularised Matt Perryman and John Broz recent efforts to popularise squatting everyday.
Easy Strength
10 reps per day.
2x5 or 5-3-2 or 1x10 or 6x1...
This is a 6-day per week program but I’ve done it with 7-days per week lifting and hit best numbers.
Clarence Kennedy
“I squat heavy almost everyday.”
5x5 4-days in a row.
If I take more than 2 days in a row off then I lose 10-20kg on the squat.
Other experiences
Daily heavy single.
Recommends 6-8 weeks max.
Had great results.
Light daily squat training as a warm-up
High rep squat everyday as a mental challenge.
Great strength, size and mind results.
John Davis
Squatted heavy 4 days per week. John was one of the pioneers of high frequency lifting.
The dominant lifter of the 40’s and some of the 50’s.
You can see here the specialisation in competition lifts and regular squatting were the foundation for dominating at that time.
Training frequency increased in the following years.
Friends who’ve squatted everyday and their results
I posted to instagram when I started squatting everyday to see what others had experienced with squatting everyday.
The overwhelming response was that people had great gains in their first 3-4 months.
Ranbir squatted everyday and went from 285lb (130kg) to 345lb (155kg) in 4 months weighing around 72kg’s (around 160lb) and turned his old maximum deadlift into getting reps.
Squat Everyday YouTube Videos I Watched
Omar Isuf
Brendan Tietz - strong guy who did squat everyday multiple times.
He has a few squat everyday videos.
Cody - Great results. Went hard for reps and got back to his former best in 25 days.
Russel Orhii
Massive legs! Squatted for reps.
Jordan Moffitt
Bench Press Everyday
Got through it well and increased incline bench by 14kg
Incline Bench Press Everyday
High, middle and low repetition days.
Big fan of stretching
The Bulgarians wanted to beat the Russians.
They broke away from the Soviet Method which was already built on high and progressive volume and intensity.
With a very small, very committed pool of competitive lifters they dominated world in the 1980’s.
The system is famous for hitting multiple singles at daily maximum weights.
Multiple singles of front squats, back squats, snatches, cleans and jerks.
They had a very competitive culture where the three top lifters in a weight class were lifting together daily. They were competing both for their place on the team and for the world records.
Yes they used anabolics.
They also cheated on their maximum lifts some days according to the stories.
Still many of the best lifts of that era haven’t been beaten despite many modern lifters testing positive.
Who has squatted everyday?
What happened to them?
Update: I’m 40 days into squatting everyday. My squat has improved to around 85% of my all-time best belt-less back squat. I started this program without having squatted regularly for 18 months because of travel and lack of gym access (there was no gym on the Island I lived on.)
I’ve been fatigued at times and my knees have felt a little strange on the inside some days. Tendons and muscles have been good so far. I’m planning to complete at least 3 months of squat everyday and then consider a different approach before coming back to squatting everyday later in the year with the aim of squatting 200kg this year.
I’ve also been pressing everyday. I’m at around 93% of my best ever standing presses. Shoulders and triceps have been doing well so far.
Max Aita
Trained personally under Abadjiev in America. In his first 6 weeks training with him his front squat went from 165kg to 217kg at 17-18 years old. 217-230kg took 8 more months on the front squat.
Max doesn’t recommend the system and looks back on his experience with Abadjiev as not being ideal for his goals.
Max’s beef with the system is probably that he needed something other than a better front squat to get to elite level in weightlifting after that.
Conclusion: The everyday method should be used as a phase rather than a lifetime training philosophy.
John Broz
Squat to a top twice single daily.
Hit that weight for 8 reps.
Together with maximal weightlifting.
Trained under the heaviest snatcher in the Bulgarian system (Antonio Krastev). He still believes in the Bulgarian Method and has had teens and untrained women squatting over double bodyweight in under 12 months.
Broz bench pressed everyday as a youth to outdo his friends on the bench also.
Broz believes in doing more work to get more results.
The sooner you get the work done the sooner you will get results.
Core messages:
- “The more often you touch the bar the closer you’re getting.”
- “How you feel is a lie.”
- “Pain moves around the body each day.”
- “People think they are over-trained but they can do more.”
- It’s about power & strength. Technique becomes a very low priority.
- Practice Snatch, Cleans, Jerks & Squats.
Stories
3000 reps per day with the empty bar as his initiation with Krastev (in the Ido Portal video).
Krastev - An easy day.... Singles at 190kg for 4 hours then 240kg 1RM 3 days later.
Matt Perryman
Not to a daily single max.
Squat Everyday encourages people to choose their own path in lifting.
This book is on the Strength Sensei bookshelf.
The idea isn’t to destroy yourself. The idea is to get better and the be consistent.
Greg Nuckles & Omar Isuf
Daily top single 4 or more days per week.
Squat from 565 > 650
Bench from 385 > 419
Deadlift from 606 > 646
Cory Gregory
Cory used 12 different types for squats and added in walking lunges with his daily squats.
He rotated between
Cory further popularised Matt Perryman and John Broz recent efforts to popularise squatting everyday.
Easy Strength
10 reps per day.
2x5 or 5-3-2 or 1x10 or 6x1...
This is a 6-day per week program but I’ve done it with 7-days per week lifting and hit best numbers.
Clarence Kennedy
“I squat heavy almost everyday.”
5x5 4-days in a row.
If I take more than 2 days in a row off then I lose 10-20kg on the squat.
Other experiences
Daily heavy single.
Recommends 6-8 weeks max.
Had great results.
Light daily squat training as a warm-up
High rep squat everyday as a mental challenge.
Great strength, size and mind results.
John Davis
Squatted heavy 4 days per week. John was one of the pioneers of high frequency lifting.
The dominant lifter of the 40’s and some of the 50’s.
You can see here the specialisation in competition lifts and regular squatting were the foundation for dominating at that time.
Training frequency increased in the following years.
Friends who’ve squatted everyday and their results
I posted to instagram when I started squatting everyday to see what others had experienced with squatting everyday.
The overwhelming response was that people had great gains in their first 3-4 months.
Ranbir squatted everyday and went from 285lb (130kg) to 345lb (155kg) in 4 months weighing around 72kg’s (around 160lb) and turned his old maximum deadlift into getting reps.
Squat Everyday YouTube Videos I Watched
Omar Isuf
Brendan Tietz - strong guy who did squat everyday multiple times.
He has a few squat everyday videos.
Cody - Great results. Went hard for reps and got back to his former best in 25 days.
Russel Orhii
Massive legs! Squatted for reps.
Jordan Moffitt
Bench Press Everyday
Got through it well and increased incline bench by 14kg
Incline Bench Press Everyday
High, middle and low repetition days.
Big fan of stretching
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