70s Powerlifter: BRUTALLY EFFECTIVE Powerlifting Program: Old School Training By Alexander Bromley
Summary
TLDRGar Levens reviews the '70s Powerlifter' program by Alexander Bramley, highlighting its structured four-day weekly training focusing on main lifts with variations and barbell accessory exercises. The program is divided into 18 weeks with three waves of progressive volume and intensity, designed to build strength sustainably. Levens praises its stress index consistency, comparing it to old-school training methods, and recommends it for those seeking a brutally effective strength program.
Takeaways
- 📚 The video is a review of the '70s Powerlifter' program by Alexander Bramley, a strength training program available as a $9 ebook on Kindle.
- 💪 The program focuses on four main lifts: bench press, squat, overhead press, and deadlift, with a four-day per week structure.
- 🔄 The training is divided into three waves, each repeated twice, making it an 18-week program with a focus on building strength and capacity.
- 📈 The '70s Powerlifter' uses a step load method, increasing volume and intensity progressively throughout the program.
- 🔧 The program includes variations of the main lifts, such as close-grip bench press and paused squats, to enhance training variety and effectiveness.
- 📈 The base phase of the program involves increasing volume and opening up the intensity range, while the peak phase involves higher volumes with a focus on higher intensities.
- 🏋️♂️ Accessory exercises are also included, with a focus on heavy overloading movements to complement the main lifts.
- 📊 Bramley's program is designed to maintain a consistent stress index throughout the training cycle, ensuring continuous adaptation and progress.
- 👨🏫 The video recommends following Alexander Bramley's YouTube channel for additional free information and training insights.
- 🤖 The video is sponsored by Evolve AI, a company that uses AI to personalize training programs based on individual athlete development.
- 🎉 The video concludes by encouraging viewers to subscribe for more content and to check out the '70s Powerlifter' program for a comprehensive strength training experience.
Q & A
What is the 70s Powerlifter program by Alexander Bramley?
-The 70s Powerlifter is a strength training program designed by Alexander Bramley, focusing on four main lifts: bench press, squat, overhead press, and deadlift, structured in a four-day per week format with each day dedicated to one of the lifts.
Where can I find the 70s Powerlifter program and related information?
-The 70s Powerlifter program can be found in Alexander Bramley's ebook on Amazon, titled 'Base Strength'. Additional information and a free video explaining the program are available on his YouTube channel.
What is the structure of the 70s Powerlifter program in terms of volume and intensity?
-The program is structured in three waves, each with six weeks, making it an 18-week program. It starts with increasing volume and intensity, then decreases volume while maintaining or increasing intensity, and includes variations and accessory exercises.
How does the 70s Powerlifter program differ from other training programs?
-The 70s Powerlifter program emphasizes intentionality in training, focusing on one main lift per day, and uses a specific progression of volume and intensity that is designed to be both brutal and effective, similar to old school training methods.
What is the significance of the stress index in the context of the 70s Powerlifter program?
-The stress index is a tool used to assess the program's effectiveness by measuring the consistency of stress on the body throughout the training cycle. It helps ensure that the program maintains a balance of volume and intensity to drive adaptation without leading to detraining.
What is the role of variations in the 70s Powerlifter program?
-Variations in the program, such as close grip bench press or pause squat, serve to provide different stimuli to the muscles and help prevent plateaus. They follow a similar wave loading pattern of volume and intensity as the main lifts.
How does the 70s Powerlifter program approach accessory exercises?
-Accessory exercises in the program are designed to be heavy overloading movements, emphasizing the importance of not just the main lifts but also the supporting exercises for overall strength development.
What is the significance of the 'AM wrap set' mentioned in the script?
-An AM wrap set, or accumulative fatigue set, is a technique used in the program where a final set is performed at a higher intensity after several sets at lower intensities, aiming to increase the overall training stress.
How does the 70s Powerlifter program incorporate rest and recovery?
-The program incorporates rest and recovery by including easy weeks and varying the intensity and volume of training. This approach helps to maintain consistency in stress without causing overtraining.
What is the target outcome of the 70s Powerlifter program?
-The program aims to increase strength and muscle mass, with the progression designed to prepare the lifter to hit a new one-rep max by the end of the cycle.
How does the 70s Powerlifter program compare to other programs mentioned in the script, such as the Cube Kingpin?
-The 70s Powerlifter program shares similarities with the Cube Kingpin in terms of training frequency and exercise selection, but it has its unique structure and progression, focusing on the main lifts and their variations.
Outlines
🏋️♂️ Introduction to 70s Powerlifter Program Review
In this paragraph, Gar Levens introduces a program review video for '70s Powerlifter' by Alexander Bramley, a training program derived from a $9 Kindle ebook titled 'Base Strength'. He expresses enthusiasm for the program, noting its similarity to his previous training regimens and its focus on exercise variations. Gar recommends subscribing to Alexander's YouTube channel for valuable content and mentions his own company, Evolve AI, which sponsors the video and offers an AI-based training system adaptable to individual athlete's development. The '70s Powerlifter' program is structured as a four-day weekly routine targeting specific lifts: bench press, squat, overhead press, and deadlift, each followed by two variations and a barbell accessory exercise. The program is divided into three waves, each repeated twice, forming an 18-week training cycle.
📊 Detailed Breakdown of 70s Powerlifter Training Progression
This paragraph delves into the specifics of the '70s Powerlifter' program's progression. It outlines a methodical increase in volume and intensity during the initial waves, utilizing a step-load approach to build capacity sustainably. The program incorporates varying rep schemes and intensities, such as starting with higher volumes and gradually decreasing them while maintaining high intensity. The description includes the use of AMRAP sets and actual max tests to push the limits of strength. The variations and accessory exercises follow a similar wave loading pattern, with an emphasis on heavy overloading to ensure comprehensive development. The paragraph also discusses the importance of setting realistic goals and adjusting training to personal max capabilities. The stress index is introduced as a tool for assessing the program's effectiveness, highlighting Bramley's success in maintaining consistent training stress over the 18-week cycle to promote continuous adaptation and progress.
Mindmap
Keywords
💡70s Powerlifter
💡Base Strength
💡Peak Strength
💡Training Waves
💡Step Load
💡Volume
💡Intensity
💡Stress Index
💡Accessory Movements
💡Old School Training
Highlights
Introduction of the '70s Powerlifter' program by Alexander Bramley, a strength training program inspired by old school methods.
The program is available as a $9 ebook on Kindle and is part of a broader set of resources including 'Peak Strength'.
Recommendation to follow Alexander's YouTube channel for frequent updates on strength training.
Sponsorship acknowledgment for evolve AI, a company focusing on AI-driven personalized training programs.
The '70s Powerlifter' is a four-day per week program focusing on one main lift per day.
The program includes two variations for each main lift, such as close grip bench press and floor press for bench.
Discussion of the importance of barbell accessory exercises and their role in the program.
The main lifts progress through three waves, each with a different logic for volume and intensity.
In the base phase, step load is used to increase volume and intensity range each week.
During the peak phase, higher volumes are started with, followed by a decrease in volume while maintaining high intensity.
The program includes specific progressions like 3x3 at 80% and AM wrap sets to push for personal records.
Variations follow a similar wave loading pattern, with an emphasis on setting up for success with the right percentages.
The accessory exercises are heavy overloading movements, indicating their importance in the overall program.
The stress index is used to assess the program's effectiveness in maintaining consistent training stress.
The program is praised for its old school approach and its ability to keep stress consistent throughout the cycle.
The '70s Powerlifter' program is recommended for those looking to get stronger and more jacked.
Call to action for viewers to like and subscribe for more content on effective training programs.
Transcripts
what's going on guys gar Levens with
another program review video and I'm
really excited about this one it is a
cool program 70s powerlifter by
Alexander Bramley now this comes from a
like a $9 ebook on Kindle go to Amazon
get base strength there's another book
called Peak strength as well that's
awesome and it breaks out another
program called bu Mastiff I'll talk
about that in another video 7s
powerlifter though is awesome this is
exactly the type of training that I
enjoy doing it's similar to the
programming that I put in when I was
doing the cube Kingpin there's a lot of
overlap between some of the frequency
and the way that exercises are picked
and the focus on variations after the
main list so really like it if you don't
follow or aren't subscribed to
Alexander's YouTube definitely do that
he's posting like four videos a week
really cool guy knows what he's talking
about and is put out a ton of awesome
information and great programs so um
before I go any further I do want to
thank my own company evolve AI for
sponsoring these videos as a team we
decided whether it's our programming or
not we should talk about good
programming good training principles so
you all get educated on what is going to
work for you and what isn't at evolve we
go beyond any one template we use an AI
system that's going to be able to change
and alter your training as you change in
alter as an athlete and you're growing
through your whole development as a
strength trainee so if you're interested
in that definitely check out our app got
twoe free trial going you can try it for
free see what's going on so let's hop
into the 70s powerlifter I want to begin
with the structure so it's a four day
per week program it's focusing on each
lift per day so it's a you know bench
squat overhead press deadlift and that's
what you're doing on those days so I
like the intentionality of the days I
like that you know maybe a little light
on the upper body volume might put a
little bit more in there but this is how
the old school guys used to do it they
had one lift and they were going to go
attack that lift on the day so you're
going to see that there's the main lift
here and then there's two variations for
bench press this might be like you do
your bench then you do close script then
you do floor press for your squat it
might be you know maybe a safety squat
bar or a pause squat afterwards and then
maybe leg presser or who knows then
you're going to follow it up with a
barbell accessory now bromley's book has
a bunch of recommendations get the book
I'm not going to go all into that I will
tell you if you do just want to watch
his video on his own program he gives
all that away for free so you can go
check that out I'll link his channel in
the description so pretty
straightforward structure not too much
going on there now the main movements
are going to go through three waves
twice so I'm just calling it wave 1 2 3
four five six basically is an 18we
program because you're doing week one
week two week three jump into the next
wave 1 2 3 1 two 3 the base is going to
be the first three waves and the peak is
going to be the second three waves and
there's going to be a different logic to
each of those here's what I mean for uh
the first section the base building
you're going to be using step load
you're going to be increasing the volume
every single week and you're going to be
opening up the intensity range that you
can use it doesn't mean like if you
start at 60 for your three sets of 10
and you move to five sets of 10 doesn't
mean you have to do all of them at 70
but you're going to want to globally
increase the intensities that you're
using each time you're exposed then
you're going to chip Up the Volume
overall for your starting point you're
going to drop the Reps by two you're
going to increase the intensity by five
and roll through the same progression
and again for wave three same sort of
thing EX ex you're starting at 70 with
fives I love this I think it's a great
way to accumulate volume it's a great
way to build your capacity in a
sustainable way and the D Lo is kind of
baked into this whole progression when
you go back down to three sets of eight
at 65 that's not going to be that hard
and so you don't have to take a whole
week away from training when you have it
kind of baked into the program so I
think that's really smart it's good way
to do it um now for wave four five and
six you're going to start with higher
volumes that you have done training with
so that you're actually acclimated to it
so you're going to start with higher
volumes still keeping the intensity high
and you're going to drop the volume each
week you're going to start with triples
and you're going to do five sets of
three at 80 then you're going to do a
3X3 but the last one's going to be an AM
wrap set it's a plus set there uh at 85
and then you're not going to do an AM
wrap you're going to do an actual three
rep max test the difference between
those two is when you're using 85% for a
plus set who knows how many reps you
might get but for the max you're only
going to do three reps you're just going
to increase the weight and try to
hopefully hit like an RP 9 or 10 right
right before you're really destroying
yourself and total form breakdown you
don't want to go that hard on your max
because you got to Max uh two more uh
Cycles in a row but at the same time you
really do want to push it on that day
wave five you're doing the same sort of
thing except with doubles and you're
going to have am wraps on both of the
weeks here before you're uh you're
maxing on an actual double uh so you're
going to have your am wraps leading into
that then you're going to shift out of
the am wraps you're just going to do
singles at 90% 95% and then you're going
to test out that one rep max so very
solid progression first part you're
going to have volume increasing and
intensity increasing then you're going
to have the volume decreasing and your
intensity is going to continue to rise
this is going to be followed up in the
variations um variations are going to
have the same sort of wave loading of
volume you see it stair stepping up you
see it stair stepping down and you also
can see that at the beginning you might
not know for the variations that you're
using a Max so try to shoot for you know
RP 67 on the first week make sure that
you're setting yourself up for Success
you don't have to increase the weight
every week but it'd be good if you could
then you by by the end of this you
should have a good idea of what your max
is and so you're actually going to try
to put in percentages these weeks 3x3 90
3x4 at 85 these are no joke for your
accessory movements and the accessory
movements are heavy overloading
movements so don't just think it's it's
all about the main movement the
variations are important as well for
accessory LTS which is a barbell
accessory again Bramley has a bunch of
recommendations for that you're
basically doing similar thing with
volume stair step up stair step down
when you get into the uh Peak phases
versus the base phases and the the
volume is generally High all the way
through this is organized super well now
I'm going to put up a image here of the
stress index if you don't know about the
stress index I've got a video on that it
talks about how I assess these Pro pram
and how I look at the guts but when you
look at this program it's clear that
Bramley has successfully created a band
within this whole program this 18 weeks
where he's pretty tightly controlling
the stress even as he's having wide
swings and volume now the way I'm
assessing volume in this is I'm looking
at total working reps and as you really
see these Low Reps at the end of this
cycle the stress doesn't drop down
either this is why it's a brutally
effective training protocol this
progression back from the 70s super
jacked awesome lifters hoay the Golden
Era wish I had been there um this is a
brutally brutally effective progression
because stress is kept consistent
throughout the cycle so you're not
detraining like some programs out there
like I I harped on candido pretty hard
uh when I did my review of his his last
week the stress really falls off and
sometimes people taper or have D loads
that are way too frequent and
unnecessary Bramley doesn't do that
because he bakes in a consistency there
are easy weeks there are times when
you're not doing a ton of work or really
high intensity all the way through but
the stress is still there to drive
adaptation and that's why people who do
this you're going to be tired and
working hard at the beginning of the
cycle and you're going to be tired and
working hard at the end of the cycle the
whole thing Stacks together to create
this momentum and it's really really
effective this is old school way of
training where people were doing these
workouts before the internet before they
had a million other things and the
people would go in the gym and they'd be
doing hey I think I should do some tens
right now and they would work hard and
then later in the cycle hey I'm going to
do some triples and they would work hard
and basically by paying attention to
their bodies and I think probably my
theory is getting out of their own heads
they went and trained by feel and they
paid attention to their recovery and
they kind of accidentally Uncovered
what's we would quantifier or as Mike
toir is Quantified as the stress index
and so this is a way to look at the
train to peel back the curtain and
really see into the guts of it and wow I
really Bramley killed this one I mean he
knocked it out of the park with
condensing this training um and you can
see that again with the band of stress
that's throughout this program even as
volume and the intensi is being used are
changing dramatically now there is going
to be more peripheral stress and
metaboli accumulation with the higher
sets that's going to tend towards
hypertrophy there's going to be more CNS
stress with those lower reps higher
intensities but that's exactly what you
want if your goal at the end is to hit a
one rep max that's going to be brand new
so if you're interested in a good
program 70 powerlifter is a great one to
look into you're going to get stronger
you're going to get more jacked it's
going to be everything you hoped and
dreamed for so hey if you like the video
make sure to like the video If you're
not subscribed come on subscribe what
are you do what are you even doing here
and I hope to see you in the next video
wherever you're at hope you're doing
well blessings
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