|06-04-2012, 12:06 AM||#1|
Join Date: Jan 2011
Training Exp: 10 years
Training Type: Powerbuilding
Fav Supp: Food
John Broz's Unofficial Powerlifting Method.
-Day 1,2,3,4,5,6: squat to max (best weight at perfect competition technique) + back off sets of minimum 3x2, up to max of 50 reps. going back up to max or beyond if the weights start to feel light enough
-Day 1,3,5 bench press to max (2 wide,1 close grip)+ back off sets (quantity will need some experiment because I have not tried with bench in over 10 yrs)
-Day 2,4,6 deadlift 2-3 x 10 sets all from floor. vary % based on positions and back health.
-Max in the Squat is necessary, but max DL is bad. The lower back gets taxed too much with this lift and takes too long to recover. It is more of a single joint exercise then the squat. I prefer 70-85% Fast pulls for 2-3 reps to build DL power.
-If you are gonna train 4x/wk then day 5&6 will be in the next week.
-Any assistance rehab/bodybuilding such as pullups, dumbbell flies etc should follow at the end as well as grip work based on how you feel. These are optional and should be done at discretion.
-Most importantly- speed is ALWAYS the priority! When squatting and pulling getting up fast is soooo important, as well as the bench. Doing the press quickly to generate power is key too. going slow with light weights is a big NO NO!!
|broz, john, method, powerlifting, unofficial|
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