Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 06-04-2012, 12:06 AM   #1
Trevor Ross
Senior Member
Max Brawn
 

Join Date: Jan 2011
Location: Canada
Posts: 506
Training Exp: 10 years
Training Type: Powerbuilding
Fav Supp: Food
Reputation: 14995
Trevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributor
Default 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 is offline   Reply With Quote
Sponsored Links
Old 06-04-2012, 12:08 AM   #2
Trevor Ross
Senior Member
Max Brawn
 

Join Date: Jan 2011
Location: Canada
Posts: 506
Training Exp: 10 years
Training Type: Powerbuilding
Fav Supp: Food
Reputation: 14995
Trevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributor
Default

I think squatting six days a week is a little nuts, but I like everything else.
Trevor Ross is offline   Reply With Quote
Old 06-04-2012, 12:17 AM   #3
Trevor Ross
Senior Member
Max Brawn
 

Join Date: Jan 2011
Location: Canada
Posts: 506
Training Exp: 10 years
Training Type: Powerbuilding
Fav Supp: Food
Reputation: 14995
Trevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributor
Default

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 is offline   Reply With Quote
Old 06-05-2012, 12:22 PM   #4
Trevor Ross
Senior Member
Max Brawn
 

Join Date: Jan 2011
Location: Canada
Posts: 506
Training Exp: 10 years
Training Type: Powerbuilding
Fav Supp: Food
Reputation: 14995
Trevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributor
Default

What do you guys think? Do you think doing the main lifts that often and heavy will eventually turn you into mush?
Trevor Ross is offline   Reply With Quote
Old 06-05-2012, 12:28 PM   #5
gaspers04
Senior Member
Max Brawn
 
gaspers04's Avatar
 

Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,502
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
Reputation: 186096
gaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master member
Default

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



Supplements
M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
gaspers04 is offline   Reply With Quote
Old 06-05-2012, 12:28 PM   #6
BendtheBar
Bearded Beast of Duloc
Max Brawn
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

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.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 06-05-2012, 12:31 PM   #7
gaspers04
Senior Member
Max Brawn
 
gaspers04's Avatar
 

Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,502
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
Reputation: 186096
gaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master member
Default

Just my 2 cents. More isnt always better.
__________________



Supplements
M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
gaspers04 is offline   Reply With Quote
Old 06-05-2012, 12:31 PM   #8
mab54
Senior Member
Max Brawn
 
mab54's Avatar
 

Join Date: Jul 2011
Location: WV
Posts: 1,955
Training Type: ARGH!!!
Fav Exercise: Deadlift
Fav Supp: Scivation whey
Reputation: 26024
mab54 is a lifting machinemab54 is a lifting machinemab54 is a lifting machinemab54 is a lifting machinemab54 is a lifting machinemab54 is a lifting machinemab54 is a lifting machinemab54 is a lifting machinemab54 is a lifting machinemab54 is a lifting machinemab54 is a lifting machine
Default

Deadlifting is the only problem I see, even with varying % I think different variations on the lift would be better.
mab54 is offline   Reply With Quote
Old 06-05-2012, 12:35 PM   #9
BendtheBar
Bearded Beast of Duloc
Max Brawn
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

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.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 06-05-2012, 12:35 PM   #10
gaspers04
Senior Member
Max Brawn
 
gaspers04's Avatar
 

Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,502
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
Reputation: 186096
gaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master member
Default

Quote:
Originally Posted by mab54 View Post
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.
__________________



Supplements
M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
gaspers04 is offline   Reply With Quote
Reply

Bookmarks

Tags
broz, john, method, powerlifting, unofficial


Similar Threads
Thread Thread Starter Forum Replies Last Post
John Kuc On Powerlifting BendtheBar Powerlifting & Strength Training 5 08-31-2011 05:07 PM
Squatting Every Day and the John Broz training method big_swede Powerlifting & Strength Training 4 11-01-2010 04:53 PM
USPF Nationals Unofficial Results Kong General Board 0 07-06-2009 01:31 PM
USPF Nationals Unofficial Results Kong General Board 0 07-06-2009 08:21 AM
USPF Nationals Unofficial Results Kong General Board 0 07-06-2009 07:11 AM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 09:47 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.