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Trevor Ross 06-04-2012 01:06 AM

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!!

Trevor Ross 06-04-2012 01:08 AM

I think squatting six days a week is a little nuts, but I like everything else.

Trevor Ross 06-04-2012 01:17 AM

It reminds me of an article I read by Anthony Ditillo about Dezno Ban. Only real difference is that Ban pressed every day as opposed to squatting daily, he only squatted three days a week.

Trevor Ross 06-05-2012 01:22 PM

What do you guys think? Do you think doing the main lifts that often and heavy will eventually turn you into mush?

gaspers04 06-05-2012 01:28 PM

Seems like overkill to me Brother. But then again that could be my aging/abused joints

BendtheBar 06-05-2012 01:28 PM

I squat 3x a week, with deloads every third week. Working to a daily max has become second nature to me, and it is a lot less taxing than one imagines. I have mentioned this before, but I could most likely squat to a daily max 6x a week if I wanted to.

But I don't, because my squat is moving up as structured now.

gaspers04 06-05-2012 01:31 PM

Just my 2 cents. More isnt always better.

mab54 06-05-2012 01:31 PM

Deadlifting is the only problem I see, even with varying % I think different variations on the lift would be better.

BendtheBar 06-05-2012 01:35 PM

I have found that floor deadlifting more than 1x a week didn't work for me. I needed to use variations, even if they were low rack deads. Right now I am experimenting with infrequent floor pulling, but frequent pulling. Working well so far.

gaspers04 06-05-2012 01:35 PM


Originally Posted by mab54 (Post 248198)
Deadlifting is the only problem I see, even with varying % I think different variations on the lift would be better.

Really, the average joe couldnt do a true max bench 3x a week over period of time before reaching a point of counterproductive. Once again Im no expert and never will I claim to be.

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