Broz method for PL'ing

[tinytraps]

John Broz and his gym have become real popular because of a) the freaky squatters they're pumping out and b) the crazy methods they use for training, mainly his ideas around squatting to a max daily.

Broz primarily trains oly lifters, but there are a few plers that also follow his methods. Below is what he outlines and something Im considering giving a run into the classic cup.

So basically it runs off

-squatting up to a daily training max 5-6 days per week, dropping 20-30kgs off and doing a minimum of 3x2. Total reps between 20 up to 50.

- benching 3xpw (2 comp, 1 close) in the same manner including back offs

- pulls 2xpw between 70 - 85%x2-3reps for 10ish sets. Assistance work is done by feel after all the main work.

What does everyone think (Pman hint hint) Inb4 overtraining, only for juicers

[drizzt]

I'd be keen to try a Broz style PL prog in future, just wan't entirely sure how to structure the other lifts around squatting.

dropping 20-30kgs off and doing a minimum of 3x2. Total reps between 20 up to 50.

Not sure what you mean here? 20-30kgs off your max and doing at least 3 x 2 with it...? Total reps incl warmups? If not, what would you say constitutes "working"?

Keen to understand the PL approach of this style better :nod:

[Big john]

- pulls 2xpw between 70 - 85%x2-3reps for 10ish sets.

*cringe* twice a week, wooooooooooooooo..intense!

[tinytraps]

I'd be keen to try a Broz style PL prog in future, just wan't entirely sure how to structure the other lifts around squatting.

dropping 20-30kgs off and doing a minimum of 3x2. Total reps between 20 up to 50.

Not sure what you mean here? 20-30kgs off your max and doing at least 3 x 2 with it...? Total reps incl warmups? If not, what would you say constitutes "working"?

Keen to understand the PL approach of this style better :nod:

Yea dude off your training max for that day. Hmmm not too sure I would probablly say including warm ups.

I think the maxing protocol is something like

barxlots

60x3-5

then doubles up to 80%

singles up to 90%

kg increments up to max

Maybe 10 to 15 sets in total? I guess its up to how you feel on whatever day.

Im building up to that kind of volume gradually, hitting a base line max(clean single) everyday then each week adding in back offs then adding a true daily max to each session. Pat mendes first squat with broz was 220. 19 months later 350. Makes you think :nod:

[Big john]

dropping 20-30kgs off and doing a minimum of 3x2. Total reps between 20 up to 50.

id imagin this would be for squat and deadlift?

and benching 10-15kgs? 20-30 seems a drastic drop for bench...that just my thought on it thou. Broz has the the years of experience

[OnlyHuman]

I'd be keen to try a Broz style PL prog in future, just wan't entirely sure how to structure the other lifts around squatting.

According to him:

Day 1,2,3,4,5,6 Squats

Day 1 - 3 - 5 Bench (2 wide, one close)

Day 2 - 4 - 6 Pull (For speed only! Max only once a month or 6 week if I recall correctly...)

Do your assistance after the main lifts. He does not recommend you to start with this frequency but to build up to it.

I'm doing something similar (high frequency of maxes but reduced volume) at the moment (based on his ideas... I think :pfft: )

Hard work ... Love it!

[OnlyHuman]

Q & A with Broz...

http://forum.bodybuilding.com/showthrea ... =john+broz

[Phedder]

I'd love to give something like this a go after my current experiment :nod:

[drizzt]

Day 1,2,3,4,5,6 Squats

Day 1 - 3 - 5 Bench (2 wide, one close)

Day 2 - 4 - 6 Pull (For speed only! Max only once a month or 6 week if I recall correctly...) !

Awesome! Thanks bro 8)

[tinytraps]

I'd be keen to try a Broz style PL prog in future, just wan't entirely sure how to structure the other lifts around squatting.

According to him:

Day 1,2,3,4,5,6 Squats

Day 1 - 3 - 5 Bench (2 wide, one close)

Day 2 - 4 - 6 Pull (For speed only! Max only once a month or 6 week if I recall correctly...)

Do your assistance after the main lifts. He does not recommend you to start with this frequency but to build up to it.

I'm doing something similar (high frequency of maxes but reduced volume) at the moment (based on his ideas... I think :pfft: )

Hard work ... Love it!

Yea im doing similar to you, clean maxes with no back offs. In the next couple of weeks ill start doing some true daily maxes once the adaptation starts kicking in

[Wookie]

Would not want to be squatting any significant weight with PL form on that frequency. It's a whole different deal when you're doing high bar squats. Low bar, sitting back... recipe for lots of injuries when you're hitting up 300kg+.

[Mike Zero]

Would not want to be squatting any significant weight with PL form on that frequency. It's a whole different deal when you're doing high bar squats. Low bar, sitting back... recipe for lots of injuries when you're hitting up 300kg+.

This. Hips are hurting just thinking about it. Even if you're not in the upwards ov 300kgs IMO.

Inb4 overtraining, only for juicers

To be fair mate, Broz gym is hardly a natural gym. Pat Mendes wants to clean 600. Still hasn't signed up to the drug register. Just sayin'. I'm not saying it's not possible to train this way naturally, but keep in mind that most ov them aren't.

[Wookie]

Word, really anything over 500lbs for an 80kg guy. Back when I was squatting 250 high bar I could probably hit those sorts of weights pretty often. Once I went low bar and got into the bigger weights, forget it... I squatted once a week and made a good go of it. I've front squatted 6x a week and that was manageable, but this ain't IMO even for juicer. It's not the recovery that's the issue, it's the injuries that WILL happen.

I'd bet a grand on Mendes shoving a needle in his glute twice a week. Do I care? No. Kid is strong as an ox. But I don't predict an Olympic medal any time soon.

[tinytraps]

Im lifting high bar exclusively for this reason. Im not hitting any decent weights either so that shudnt be an issue.

Im sure Pat is on the jungle juice, but thats not a reason to discount ultra high frequency training. I think with the right build up to it it could be a good system, time will tell :nod:

[Wookie]

Did the same exercises 5-8x pw as an Oly lifter and got some good gains. It's just once you get any sort of decent niggle/injury... sayonara.

Depends what your goals are re low bar/high bar. The potential to lift bigger weights is definitely there with low bar. To get those bigger weights you actually have to squat low bar.

[Mike Zero]

Thising Wookies' 2 new posts.

Could be a long term thing, building your high bar and then investing some time to use that gained strength to build your low bar later? Although it would be somewhat wasteful, a big part ov your gains will be increases in efficiency in the high bar movement, not all ov which is going to carryover to a powerlifting squat.

[thatwaslight]

Can someone please clear up the high bar low bar thing and give examples of the two and how each effect muscles used and the differing movement ect?