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Thread: John Broz interview
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01-12-2010, 02:39 AM #121
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01-12-2010, 02:42 AM #122
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jump in with both feet! You don't necessarily have to go max every session, but doing them daily - even up to 80% or so just to get used to the work is a good start. You will see that you will adapt faster than you realize. Squatting will be just like walking. Progress the weights to max as soon as you realize that squatting daily is a joke.
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01-12-2010, 03:07 AM #123
Hi, just wanted to say thanks for all this, you have opened my eyes up to alot of new things!
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01-12-2010, 07:10 AM #124
This.
You've mentioned powerlifters before - I've had problems with "over benching" before and the way it makes my shoulders hurt - overhead work generally fixes it (the top of the press works my rotators better than any "rotator" work) - could you see any benefit or detriment to alternating press and benches (I think you prefer push presses).
Similarly, Front Squats do seem to work a lot of Pulling muscles (mid back and quads for the start of the pull) - would you add them as a BS alternate (every 3rd workout maybe ?)
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01-12-2010, 07:28 AM #125
He did recommend benching twice a week and close grip benching on the middle day. I wouldn't think cg would have the same impact on your shoulders as normal so it might help with that. I guess try it and see if it works. I'm going to give this a go
Monday - Max squats, Max bench
Tuesday - Max squats, Max Deadlift
Wed - Max squats, Max CG bench
Thurs - Max squats, Deadlift (70-85%, as long as there's gas left in the tank)
Friday - Max squats, Max bench
Sat - Max squats, Deadlift (70-85%)
Sun - Rest
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01-12-2010, 07:48 AM #126
I think I'd like some Front Squats in there on Wednesday and Saturday, maybe ?
I also think that because the Powerlifts are nowhere near as technical as the Olympic lifts then you could change a BS for a FS without losing too much.
I've been reading Brian Siders routine - he does a load of variety of exercises - but it's 7 days a week for him and big big volume
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01-12-2010, 08:21 AM #127
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There is a huge benefit in doing both presses with a 50/50 ratio... RC injury prevention
Doing different presses diminish the chance of developing a muscle imbalance in the shoulder which is the #1 cause of RC injury.
Olympic lifters possibly don't have that problem I suppose because they don't bench press and the bench press being usually performed with heavy weight and all it's possible issues with form, elbows position, ROM etc.. it's a killer for the RC
But that's just my theory I don't know , maybe olympic lifters have the same issues with rotator cuff from doing push presses ?!?who says love has to be soft and gentle ?
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01-12-2010, 12:20 PM #128
I've long believed that there is no volume of squatting that will lead to overtraining, and it's cool to see such confirmation from a successful coach.
How would you split up the above powerlifting template for somebody who can train twice per day? I was thinking of doing squats every morning, and then bench, dead, and assistance in the evening. Or would you do everything in the morning session and then repeat in the evening session, but switch the exercise order around? Perhaps even do work with bands/chains in one session and then straight weight in the next.My workout log as I progress towards a world-class raw powerlifting total:
http://forum.bodybuilding.com/showthread.php?t=118490371
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01-12-2010, 01:51 PM #129
Coach Broz, as it pertains to powerlifting -- what are your thoughts on the Westside Barbell method? For the powerlifter who chooses to train using the methods, what suggestions & improvements would you make to the programming?
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01-12-2010, 03:29 PM #130
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01-13-2010, 11:08 AM #131
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The shoulder is a very complex joint and requires balance between all 3 heads. If you are benching often, you must train your rear delts. pullups, bench grip bent over row (exact opposite movement as bench) and rear dumbell flyes all help keep the balance needed for good shoulder health.
Push presses use more side and rear delts at the top so it helps take some load off the front but specifically training the rear will be the most beneficial.
FS are great. I would do them at min 2x/wk (if you are squatting daily). IF not, then every 3rd W/O is good place to start.
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01-13-2010, 11:12 AM #132
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01-13-2010, 11:19 AM #133
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Fortunately we usually don't have rotator issues. However, every time you raise your hand the rotator rubs against the chromium bone. When you continue to do overhead lifts for decades this can eventually cause a bone spur. if this spur develops it could possibly tear the rotator. Once the spur is ground down, then it's back to normal the next day.
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01-13-2010, 12:39 PM #134
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01-13-2010, 12:43 PM #135
broz you must being doing a lot of typing both here and FI right now!!!
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01-13-2010, 12:48 PM #136
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I grew up in Ohio and I was coached by John Black and Vince Anello @ Black's Health World. I learned much about Powerlifting from those animals. Even with this background I won't make the same claims as Louie Simmons. He claims to be able to train a lifter for OLifts to be a World Champion. I don't spend enough time with the bench or use any gear to be able to be a competitive PL coach so I will leave Powerlifting coaching to him. He has been very successful with his approach and I have not studied it in any type of depth to see holes/flaws that I would change.
If you are curious to see if it works, then I suggest reading all you can about his philosophy, ask his students and if it jives with your logic jump on board 100% and see where it takes you. The only way to succeed is to have a good coach that you trust and follow blindly to the end. There are times, regardless of how intelligent you are that simply won't make sense until years later. Usually by that time you have changed direction too many times and wasted it. Research, choose one school of thought and don't look back.
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01-13-2010, 12:50 PM #137
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01-13-2010, 01:04 PM #138
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01-13-2010, 07:53 PM #139
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who says love has to be soft and gentle ?
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01-14-2010, 12:29 AM #140
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IMO, elbow injuries are from bad technique. Back issues are always gonna happen as with knee, shoulder, wrist, ankle, etc.
I tell the story of the "FLOATING PAIN" every night when you go to sleep it wanders around the body and when you wake up something will hurt. It can be the same thing or something new. I would make bets with myself before I went to sleep to see where it would manifest the next morning. If nothing hurt then I died in my sleep.
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01-14-2010, 12:30 AM #141
John, sent you a personal message, I hope you can respond
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01-14-2010, 04:18 AM #142
Would a powerlifting template look something like this :
Day 1
Front Squats to max single, then back off sets of between 2 - 10 reps up to a max of 50 reps total with a minimum of 3 sets of 2.
Bench Normal Grip - to max single, then back off sets of between 2 - 10 reps up to a max of 50 reps total with a minimum of 3 sets of 2.
Pull Ups - discretion - for shoulder girdle health, so reps between 5-10
Day 2
Squats to max single, then back off sets of between 2 - 10 reps up to a max of 50 reps total with a minimum of 3 sets of 2.
Deads Doubles or triples for speed, 60 -85% of max (depending on back health)
Day 3
Front Squats to max single, then back off sets of between 2 - 10 reps up to a max of 50 reps total with a minimum of 3 sets of 2.
Bench Close Grip - to max single, then back off sets of between 2 - 10 reps up to a max of 50 reps total with a minimum of 3 sets of 2.
Rows Barbell or Dumbell (depending on back health) - discretion - for shoulder girdle health, so reps between 5-10
Day 4
Squats - to max single, then back off sets of between 2 - 10 reps up to a max of 50 reps total with a minimum of 3 sets of 2
Deads - Doubles or triples for speed, 60 - 85% of max (depending on back health)
Day 5
Squats - to max single, then back off sets of between 2 - 10 reps up to a max of 50 reps total with a minimum of 3 sets of 2
Bench - Normal Grip - to max single, then back off sets of between 2 - 10 reps up to a max of 50 reps total with a minimum of 3 sets of 2.
Rear Flyes - discretion - for shoulder girdle health, so reps between 5-10
Day 6
Squats - to max single, then back off sets of between 2 - 10 reps up to a max of 50 reps total with a minimum of 3 sets of 2.
Deads - Doubles or triples for speed, 60 - 85% of max (depending on back health)
The subject of assistance "gear" must come in - I compete in raw competition (belt and wrist wraps only) - I think I would be tempted to avoid the use of either - or perhaps just on one day a week (Day 5 ?) - your guys seem to have developed well without them.
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01-14-2010, 06:02 AM #143
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LOL... that's funny
I am pretty predictable , it's my tennis/golfers elbow, actually it was ! as now I am pain free after several months !!
and my right knee just started bugging me after I hit it with the bar doing rows
now I have patellar tendinitis.. at least that's my guess.
But like you say.. the day I wake up totally pain free I'd probably be dead
(or overmedicated)
I don't know how you find the time but thanks for taking the time to respond , I am learning a lot from this thread..
PS
I'll be in vegas in march perhaps I'll drop in and say hi if I have time, I am only there 1-1/2 days for workwho says love has to be soft and gentle ?
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01-14-2010, 06:15 AM #144'lifting is an iron brotherhood of warriors going into battle against the all powerful gravity, spilling their blood, waging war and laughing in the face of mortals' . F*ck off mate, you work in human resources, you're not a viking.
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01-14-2010, 06:36 AM #145
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01-14-2010, 06:39 AM #146
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01-14-2010, 06:51 AM #147
Hey guy, how are you.
What do you think of Hossein Rezazedeh 263kg clean and jerk and do you think that Saied Ali-Hosseini can break his record some day, he claims to maket a 250kg clean and jerk in training (and 245kg in competition).
Thanks for your thoughts, I love reading your thread.
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01-14-2010, 06:57 AM #148
Another question, what are your thoughts on the Russian Squat Program
exrx.net / WeightTraining / RussianSquatProgramGenerator.html
I personally think it's great, it always works for me
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01-14-2010, 07:35 AM #149
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01-14-2010, 08:41 AM #150
HAHA!
Guys, LISTEN TO THIS MAN.
I used to compete for East Coast Gold about 10 years ago. At the time Mr. Broz used to post a bit on GoHeavy.com about his training with Krastev, etc. As I remember people used to give him crap about it there, telling him all the reasons why we "couldn't" train this way, blah blah, blah. (Some things never change, eh?) I used to save these posts and used them to put together a program that is basically the same as what he is outlining here. I figured second hand info from Krastev was better than the crap my "coach" was wasting our time with, so I dove right in.
I squatted 6x a week, Snatch or Clean 6x a week (alternated them weekly). Worked up to a daily max, and did a few sets of triples as a back off. I worked 4 10's a week on my feet, and took Sundays off. I was not using any anabolics.
As a 105kg 20 year old my lifts went from:
105kg SN - 142.5kg
140kg CL - 175kg
220kg BS - 272.5kg (not a true max, could handle 230 any day)
170kg FS - 220kg (not a true max)
Most of these gains came fairly quickly. As soon as I started hammering max singles its like I hit on "untapped potential" I didn't realize was there at the time.
I had a platform in my back yard, and trained this way for about a year and a half. I survived quite well thank you very much.
Yep. What he's telling you is the truth.
I am getting back into powerlifting right now. I looked up his name to see if I could recover any of those old posts, because I NEVER FELT AS GOOD AS I DID WHEN I WAS TRAINING THAT WAY. Finding out he has a club and people are finally starting to take notice is a pleasant surprise.
It's amazing people take so long to learn.
Good on you John Broz. And THANK YOU for continuing to share so openly with everyone, even a decade later!
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