John Broz and his training philosophy

New Program

I have found myself a little off the beaten path and starting to just do whatever in the gym. I know from past experience that never works. I've started a new program that implements the 3 main lifts with TONS of volume as well as a few accessory exercises to enhance weak points. Yesterday was my first day and it kicked my butt. I ended up squatting a total of 20,570 lbs which is way more than I have ever done in the past. As well as benched a total of 12,175 lbs. My legs have been getting really sore lately and I think it might be from all of the heavy doubles and singles I've been doing for the last 2 months straight as well as sitting for almost 8 hrs. straight at my job. I am not sure if I am going to follow the plan to a T, but it at least gives me a base to work off of.

Squat
135x5
225x5
255x4
300x3,3
345x3,3,3,3,3
315x5,5,5,5,5
275x4
225x8

Bench Press
135x5
155x4,4
185x3,3
205x3,3,3,3,3
185x5,5,5,5,5
155x5
135x5

I ran out of time at this point so I didn't get the accessory work in. Oh well....

Tuesday

Bench Press
135x8
185x5
185x5
205x5
205x5
205x5
225x3

Incline Bench
135x10
145x8
155x6

Dumbbell press
70x5
65x5

Overhead Press
115x6
115x6
115x6
120x3
95x3

Monday

Squat
135x5
225x5
315x5
335x5
335x5
335x5
365x3
365x3
275x12
275x12
225x3 Narrow stance

Leg Press
370 3x6
460x6

45kg One Arm Power Snatch, Overhead Squat & Turkish Get Up

a few training updates

I've cut back a little on squatting and finally started deadlifting a little more. I do have a couple updates on squat though. My legs have been really sore lately and my knees are a little achy. If anyone has a few tips on building mass feel free to comment.

Squat
135x5
225x5
315x2
365x1
385x1,1,1
395x1,1,1
405x1
315x10 PR
315x10 PR

Saturday Training

Squat
135x5
225x5
315x6
365x5
385x6 PR!
405x2 PR!

Overhead Press
115x10,8
135x5

Tuesday

Squat
135x5
225x5
315x6
365x2
385x3,2,2,2,1 385x3 was a PR i think......I will have to look back at my notes to find out, but it's been a while if I have.
365x1

Overhead Press
95x8,8
115x8
135x6,5

Rows
A bunch

Yet Another PR!

Bench Press
45x5
135x8
185x6
225x5
245x4
255x2

Over Head Press
135x5,8 PR
155x3 PR

Squat
135x5
225x5
315x8
365x1
385x1
405x1
425x1PR!

Remember that strength is relative and sometimes you might have to digress a little to gain a lot. Don't let the weight get to your head. Lifting is 90% mental see the weight and conquer it. Don't let it get the best of you. Hard work will always pay off.

Motivation

Just for your enjoyment!

Education

Recently a good friend of mine showed me some great training clips to help me improve my Bench Press. Lately I have slowly strayed away from benching, mostly because its my weakest lift which is a natural human response, but goes against everything I believe in when it comes to Powerlifting. Here are some great videos that have helped me to completely rethink my technique. I know I might have to digress a little on my top end, but I think it will be well worth it in the end.

(Here is clip 1 of 7)

Another Fantastic Week

Saturday

Squat
135x5
225x5
315x2
365x1
385x1,1

Overhead Press
135x3,3,3

Monday

Squat
135x5
225x5
315x2
365x1
385x1,1,1,1,1,1,1,1
395x1
405x1

Overhead Press
135x5,5,5

Tuesday

Bench Press
135x8
185x5
205x4,4
225x1
235x1
245x1
205x5

Rows
A bunch

Wednesday

Squat
135x5
225x5
315x2
365x1
385x1
365x3,3,3,3 PR
385x1
335x8 PR

Overhead Press
135x5,5,6 PR
145x3 PR

Thursday

Squat
135x5
225x5
315x1
365x1
385x1
405x1
415x1,1 PR

Bench Press
135x8
185x5
225x3
205x5,8

Overhead Press
135x5,6

Rows
A bunch

From the Coaches Desk-Sports Anxiety-The Mental Game

Three Squat PR's!

Monday's Training
Squat (of course)
135x5
225x5
315x3
365x2
385x1
405x1,1,1,1,miss,1 PR
385x2 PR
365x2
315x8 PR
225x8 narrow stance

Overhead Press
95x5,5

I did my best today, but tomorrow I'll do better

Over the past few months I've realized what strength training does for me. Aside from becoming healthier and feeling better about myself I've learned how important it is to do my best every time regardless the circumstance. I know this concept isn't "rocket science," but no one method ever worked for everyone either. I do know however that as long as I am content with "my best" today I have greater potential to do better tomorrow. strength training has helped me work toward being excellent at what I do instead of just average, and not letting anyone tell me that I can't.

Friday
Squat
135x5
225x5
315x2
365x1
385x1
405x1,1,1 Best I've ever done!

Wednesday Training

Squat
135x5 (675)
225x5 (1125)
315x2 (630)
365x1 (365)
385x1 (385)
400x1 (400)
385x2,2 (1540)
365x2,2 (1460)
315x8 (2520)

9100 Total lbs

Bench Press
135x8 Close Grip
185x6 Close Grip

Squat Rx #18: Concentric & Zercher Squats

Volume Squat PR!

Monday
Squat
135x5 (675 lbs)
225x3 (675 lbs)
315x2 (630 lbs)
365x1,1,2 (1460 lbs)
385x1,1,1,1 (1540 lbs)
395x1,1,1,1,1,1 PR! (2370 lbs)
405x1 Miss
315x6 (1890 lbs)
275x8 (2200 lbs)

11,440 lbs. Total not bad for 40 minutes.

I also decided to add a little core work in just because my back was really tight from all of the squat work and it seemed to help relieve some of that tension.

This weeks training

Monday
Squat
135x8
225x5
315x5,5,5
365x2,2
385x1
405 miss

Tuesday
Squat
135x3
225x3
315x2
365x1
385x1,1,1,1
365x1
315x5
225x8

Bench Press
135x5
185x5
225x2,2
215x3

Thursday
Squat
135x5
225x5
315x2
365x1
385x1
405x1
385x1,1,1
365x1,1,1,1
335x5,5,5
225x8

Tons of Volume felt excellent, and has been paying off big time!

Bunch of overhead and tricep work

Saturday Back to Deadlifts after a month and a half. I don't recommend taking that much time off, but I am going to work hard to get back up there. I want to set a new PR goal, but I am not sure yet. I am thinking somewhere between 550 and 600. My best is 505, but I know with some hard work it will come back fast.
Deadlift
135x4
225x3
315x2
405x1,1
415 miss Back started to bother me so I stopped.

Bench Press
135x8
185x5
225x2
235x1
230x1
225x2
235x1
230x2
225x2
215x4
185x6
135x8 close grip

Overhead press
65x6,6,6
85x6,6
95x6
115x5

Row
125x8,8,8

Back at it!

A lot has happened since my last official post. On December 18th I got married to my beautiful wife, and now we reside in Mankato, MN. It has been difficult being away from Noonan Barbell, (but I train with all of you in my heart). I just joined a new workout facility but I have quickly realized that I will have to go back to training mostly on my own. Which means digging even deeper to find motivation and pushing harder to meet my goals. Lately I have been squatting a ton with fairly high volume which I have seen some pretty significant strength and endurance increases from. I also have a goal of putting on a little more size just to see what happens. Anyway enough of the talk lets get back to getting serious. (ha haaa) here is what tonight's workout looked like.

Squat
135 a bunch
225x5
315x2
365x1
385x1
405 Miss ( shouldn't have missed it. My weight shifted forward a little, but everything felt light).
365x1
385x1,1,1,1,1,1,1
365x1
315x2
315x6
225x8 Narrow stance I have started doing this almost every workout, and I feel like it has helped, but it just might be in my head.

Overhead Press
95x6,3
135x1,1,1
145x1,1,1

207kg Snatch - Unofficial Jr World Record