70s Powerlifter: BRUTALLY EFFECTIVE Powerlifting Program: Old School Training By Alexander Bromley

Summary

Gar 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

00:00

🏋️‍♂️ 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.

05:00

📊 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.

Keywords

💡70s Powerlifter

The '70s Powerlifter' refers to a specific training program designed by Alexander Bramley, inspired by the training principles of the 1970s powerlifting era. It emphasizes a return to the basics of powerlifting with a focus on raw strength and simplicity in training. In the video, the reviewer discusses the program's structure and how it aligns with old-school training methods, highlighting its effectiveness for building strength and muscle mass.

💡Base Strength

'Base Strength' is one of the books mentioned in the video, authored by Alexander Bramley. It likely contains foundational principles and exercises for building strength, which is a central theme in the video. The reviewer suggests that readers can find more detailed information on the '70s Powerlifter' program in this book, indicating its importance in understanding the training philosophy discussed.

💡Peak Strength

'Peak Strength' is another book by Alexander Bramley that the video references. It is mentioned alongside 'Base Strength' and '70s Powerlifter' as part of a series of strength training resources. The term 'peak' implies reaching the highest level of strength, which is a goal for many athletes and fitness enthusiasts, and the book likely provides advanced techniques to achieve this.

💡Training Waves

Training waves refer to the structured phases within the '70s Powerlifter' program, where the volume and intensity of exercises are systematically varied over a period of time. The video explains that there are three waves, each with a specific logic for increasing or decreasing volume and intensity, designed to optimize strength gains and prevent overtraining. This concept is central to the program's effectiveness.

💡Step Load

Step load is a method of progressively increasing the weight or volume in a training program. In the context of the video, it is used in the '70s Powerlifter' program to systematically increase the intensity and volume of training each week during the base phase. This method helps to gradually build strength and capacity in a controlled manner.

💡Volume

Volume in strength training refers to the total amount of work done during a workout or training cycle, typically measured in sets and reps. The video discusses how the '70s Powerlifter' program manipulates volume, with an initial increase followed by a decrease, to optimize training stimulus and recovery. This is a key component of the program's design for building strength.

💡Intensity

Intensity in the context of the video refers to the weight or difficulty level of an exercise. It is a critical factor in the '70s Powerlifter' program, with the video explaining how intensity is increased or decreased in conjunction with volume to maximize strength gains. The program uses a strategic approach to intensity to ensure that the body is challenged without overtraining.

💡Stress Index

The stress index is a concept mentioned in the video as a tool for assessing the overall stress placed on the body by a training program. It likely involves evaluating factors such as volume, intensity, and frequency of training to determine the level of stress and its impact on recovery and adaptation. The video suggests that the '70s Powerlifter' program maintains a consistent stress index, which is crucial for driving adaptation and progress.

💡Accessory Movements

Accessory movements are secondary exercises that support and complement the primary lifts in a strength training program. In the '70s Powerlifter' program, as discussed in the video, these movements are used to target specific muscle groups or develop weaknesses. The video emphasizes the importance of not neglecting these movements, as they contribute significantly to overall strength and progress.

💡Old School Training

Old school training refers to traditional, no-frills approaches to strength training that were popular before the advent of modern fitness technology and complex training methodologies. The video praises the '70s Powerlifter' program for its old school approach, suggesting that its simplicity and focus on fundamental lifts and principles are effective for building strength and muscle.

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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