Training Like a '70's Powerlifter' for 30 Days

[@AlexanderBromley]

I'm using BaseStrengthAI to prepare for World's.... join me! www.BaseStrength.com/the-app Proudly sponsored by Barbell Apparel! Get BRMLY merch at www.barbellapparel.com/bromley Books in Paperback - amzn.to/44SL0tS Books in PDF - www.empirebarbellstore.com

[@MRBAKLAVA01]

Bromley the type of guy to run 70s powerlifter for a month and start looking like Doug young

[@ccips1135]

Dbol

[@catedoge3206]

yuh

[@scottwebster8756]

After a month he's looking like Doug Young ? Maybe if I squint, let me see... not yet. Okay I'll keep drinking beer and check again. 5 hours later... Nope it didn't work. Sorry Have a nice day

[@rubberducky6159]

Your programs and principles have gotten me to a 330 bench…I was a guy who was thinking even 315 would never happen…you’re a much needed creator who bridges the gap between novice/early intermediate to late intermediate/advanced that is sorely needed

[@zsahe21]

[@moff3tt]

Dude same. I probably won't hit 315 before I finish Bullmastiff but I'm gonna be really close. After the next program I am 100% hitting 315. My bench has always sucked and I never thought I would ever start to do well but these programs definitely work.

[@thewatcheronthewalls4809]

How long did it take you

[@isekaitruckkun]

one the only fitness influencers who are serious about what they say , RESPECT

[@colbysullivan4415]

At 6:20 Baby Bromley looks on and provides encouragement and form cues.

[@Dawid-ud1qh]

Baby Bromley is a seasoned trainer.

[@Lukemakesprs]

Your wife seems like the woman us youngins hope to have one day. Very much appreciate the consistent advice and information

[@maximotest2226]

Yeah she female !

[@CorpusCacus]

​@@maximotest2226not only that, but she's of age and alive! Talk about a keeper!

[@gindante]

Lol

[@timtwing5886]

Need more in a woman than just a lifting partner

[@bradreid6057]

I worked out with or around several of the elites in the 70s: Doug Young, Rickey Dale Crain, Clay Patterson, Mike Bridges, Paul Brodeur. It was quite a mixture! Powerlifting was still a young sport beginning in 1964 as part of the AAU. A whole lot of the first batch of lifters were holdovers from "odd lift" meets and they seemed very interested in body development. Bill Seno, for example, placed high in Mr. America/Mr. USA meets. And Doug Young just came out and said it, that he didn't want to be strong without looking strong so he added in some bodybuilding movements. I still believe to this day if we were in an auditorium around the mid 70s and Doug Young walked in the left door and Arnold Schwarzenegger through the right door at the same moment, more eyes would've gravitated to Doug. He'd come in with a tight Henley shirt tucked in to tight Wrangler Jeans wearing cowboy boots, wore sort of a serious mien on his face. He'd turn more heads than the Austrian Oak! Maybe some more training history later!

[@jackcoyne7491]

Bromley is looking BIG!!

[@intoTheEther1]

Bromley is the real deal. Practices what he preaches.

[@kelvinrodriguezjr2184]

I'm on week 8. This program is legitimately fun. The advice I have for people that want to do it is have a really good pre workout meal or at least have some intra workout carbs/electrolytes.

[@koolcowhoneyML420]

Especially on squat days 😅

[@geminijeff1]

You talked briefly about isometrics a few videos ago, you should do a video covering them, I find it a really interesting topic and i can't find much content covering them. As always love the content

[@drinkinouttacups2665]

In the meantime josh bryant has discussed them a ton

[@frankcolliton10]

These vids are very motivationly for me and I'm soon to be 63.

[@HandsomeViking16]

I am currently on week 5 of KONG!! You really do get that 'second gear' Alex talks about from all the high-rep compounds, fatigued strength, and load variations (pyramids and reverse pyramids rock, especially how they are programmed in KONG!) This seems like the perfect program to follow up with. Time to put on the aviator sun glasses and grow the 'stache. THANKS BROMLEY!!

[@shizzl0rable]

So cool to see you all together lifting ! Goals 🔥

[@j3rs3yjak3FIU]

I am currently doing this program for the first time. I'm on week 6 and have been in a caloric surplus. I have gained quite a bit of size and my motor is getting better. I'm 260lbs with abs showing 😅 I still have work to do on meal timing and number every day, I have work to do on sleep, and I haven't run this program perfectly but it has taught me how much work I can handle (have NEVER been this sore getting used to the volume) and what I need to work on. Will definitely run this 2 or more times after this run!

[@kirby7475]

260 with visible abs is crazy bro, good shit!💪

[@j3rs3yjak3FIU]

@@kirby7475 thanks! It's been a trip gaining all this weight. I recommend this program for anyone definitely.

[@Dr_Coe]

I'm doing something similar to this and have worked my way up to 7 sets for the primary lift and then three to 5 sets for the accessory lifts.

[@ShakotanZero]

Can’t wait to see this series progress and how you apply it to strongman.

[@kendallt909]

I am absolutely loving these videos

[@thestrongseminarian]

Great stuff! I am running something similar, will compete in July, and then will run this exact program after competition!

[@Smludt]

Love the channel brotha, been subscribed a long while now. The variation, the types and flow of content, but also the one liners catch me off guard and crack me up. Keep up the hard work, we're with ya!

[@SentientVoyager]

I'm currently running Bull Mastiff via the App. I'm about 9 months out from my next Strongman comp so looking forward to seeing how you work events training in.

[@archmaesterofpullups]

Shoulders are looking solid, Bromley!

[@alexmc7798]

Your wife’s expression following, “we got four sets of deads”, is priceless.

[@IamAlpharyus]

I am so fucking ready for this. I am in week 12 of Bullmastif, and looking forward to running 70s Powerlifter once I am complete with it.

[@yourenotwrong3511]

Hey mate how did you find the bullmastiff program? Did you think it was a good program and did you see much gains from it? Have you started 70s powerlifter?

[@user-dn4lg1dv5v]

After watching you start your journey with 70's powerlifter, I am gonna rin the program and just see what happens. Ive been in an extended hypertrophy block just lifting for fin, not really being strict with numbers or anything. Ive been constant , but I've been training 100% like a bodybuilder. So getting back to the barbell lift will be a challenge at first. But im excited to do it.

[@gordo608]

6:16 isometric holds for active rest... smart

[@baecotte]

Funny you uploaded this. Today is day 2 of 70’s Powerlifter for me!

[@Jaliaga24]

week 2 for me!

[@baecotte]

@@Jaliaga24 hell yeah! The volume was humbling

[@DOMDZ90911]

I am at week 3 of peak phase 1 and already im doing 3 rep maxes with my 91% 1RM.

[@earthxmover]

Work capacity adaptations way through the roof. Killer program. This is how I run a lot of my off season people.

[@StraitjacketFitness]

Dear Back Guy, We neeeeed.... BASICALLY ALEXANDER BROMLEY!!! Sincerely, All the users of Base Strength AI.

[@Its.just.G10]

What about the accessory work? Is the program required to follow the amount of exercises in that list? Is it required to only choose one exercise & swap every mesocycle? Or do we choose what & how many acc exercises fits us best? A bit confused on that part.

[@vsauce4498]

Who agrees that Bromley is the best fitness youtuber out there?

[@Brc-kg1mg]

Looking leaner G

[@thegoldfish123]

Looking bulbous Bromley

[@leroyvigiljr3311]

Just started the powerbuilder from your book.

[@jackdemoguitar]

Wow those piston type squats with 405 are crazy.

[@kendallt909]

All this while dieting as well. You two look great!

[@christopherjohnson5961]

Any advice for running high volume dead lift sets to protect against injury? How are you making sure your form stays locked in with high volume?

[@tomsettles6873]

70s was also the Dianabol era! This looks like a great program but for the natural lifter it might be best to run over a 10 day time frame - BP/OH every 5 days, SQ/DL every 5 days. I'm going to run this and see how it goes.

[@gauravlall747]

I've run 70s PL as is completely natural and I was fine. I guess everyone is different and recovery may vary between person to person based on how strong they are. Using a 10 day week sounds like a pretty good idea though

[@angmori172]

Damn brommeister, my favorite Mr potatohead-clone landed a fine missus, and not just in the looks department! Good job bro-mley!

[@gingernaut2550]

This is the most interesting program i've heard of in a while. 70s powerlifters were cool as fuck. Your band looking thicker than oatmeal brother.

[@michaelphasey-sharp9457]

Hi Alex, have you tried the 2-3-5 method? I'm sure you have anyhow it is a Dan John & Pavel principal for strength and mass. So you pick your 85% and keep same weight but you do 2 reps, rest, 3 reps rest then 5 reps and rest and then repeat for another round. The idea is still to get 20 reps but you don't burn out as much.

[@BigCatRiverFishing]

I just ran my first squat day on Base strength AI yesterday and I did exactly what you said not to. I blew my load on the first 2 sets. Lol

[@suburiboy]

Dumb but maybe theoretically interesting idea. New client walks in without a log-book, what sorts of things would you program for him to discover the elusive “do what works for you”. Basically, the recommendation is to do whatever works for you, but how do find what works? (what variables to tweak and how long to let them ride for).

[@snoopys14]

This workout is mad if i go hardcore on ohp i end up grinding reps and it kills my progressive i need to do more sets with less reps and work on bar speed to progress or i die fighting the bar and end getting nowhere

[@freakied0550]

7:20 I see y'all looking jacked and stacked

[@AlexanderBromley]

Appreciate it, but I got another 30lbs to lose before I move from 'fat jacked' to good ole' 'jacked'. This was the 'high carb' day, which has me at like 800g of carbs, half from candy and shit. The pump I catch is absolutely unreal. I look like a wet grocery bag two days later.

[@freakied0550]

@@AlexanderBromley 800g of carbs? You're going to sell me this man's carb cycling book off that statement alone

[@forestlaw89]

Currently going through the 70s powerlift on the app. Its tough but I feel good. Can you do a video on recover?

[@FireDepartment-qj4tp]

havent found many videos about adding strongman implements? movements to help with powerlifting totals whats your take on that

[@marshp2749]

Mrs Bromly looks like a good sport. A long-suffering victim of program experiments, who just gets on with it.

[@deathblade909]

In your program you rest Wednesday? And weekends ?

[@liftingkid]

Alex, what to do if i have good work capacity -> i can do 5x10x160kg snatch-grip deadlifts (1-2 rir) deadstop with my PR 200kg, high reps squats, romanian deadlifts, very high rep barbell rows but i feel like my max strength is stagnating. My training is pretty much bodybuilding with compound exercises and last program was bullmastiff in 2022/23.

[@jmanjoshua1516]

Is there an intensity/RPE for the BB accessory movements? Do I follow the same intensity/RPE as the main movement?

[@joshhulett1053]

Are you going to add your Kong program to your base strength app? I am currently using the 70s powerlifting program on the app and would love to follow up with Kong to work on more size.

[@conmanification]

My gym has one of the...things at 0:25 and I've never seen it actually fully used before

[@bullydot4231]

Hey Bromley, can’t quite afford patreon atm so hoping you might respond on here (big fan, subbed for quite a few months). I work at a gym and find myself starting a workout before the shift and finishing on my lunch or after my shift. Do you see any glaring pros and cons to this type of training? Personally i see it helping me feel fresher for my accessories, but I know it’s likely hindering my work capacity so I end up adding sets/reps/sets-to-failure to compensate. Just wanted your input from a strength training POV. Love the videos! Currently on Kong, 70s Powerlifter next!!

[@benfletcher7608]

I’m sold

[@GuyverZ]

I think it was Dave Tate when he was talking about his time using linear programming said eights and tens might not be specific to a powerlifting total but the tens make the eights suck less and the eights make the fives suck less.

[@AlexanderBromley]

Thats consistent with something he said a few times about "doing work to improve the things that improve your lifts". I remember hard 5x5s being daunting at different points in the past. Now, that seems like a vacation lol

[@cameronbohannon2497]

@alexanderbromley love your content! You said in a past video bullmastiff is more suited for more people. What scenario would you say 70s powerlifter be better? Im trying to put on slabs of muscle and get bigger numbers.

[@jacobfrederick1887]

I'm on day 2 of week 1 with the app. I'll come back and update. But anyone that's run this before, would it be okay to throw in an extra day for the pretty boy stuff like adding more biceps or shoulders on saturday? Also ... How hard can you implement cardio on this program? I'm talkin once or twice a week maybe 2-3 mile runs and once or twice a week some hill sprints kinda stuff? I have to stay in shape. Need to be able to do pullups and run.

[@wrenhyde931]

Bromley talks elsewhere about running and the myth of "cardio kills your gains." You'll be able to add it just fine. People in related forums say just don't do it the same day as squatting. I think the "pretty boy stuff" falls under body-building accessory? This program is taxing enough without adding another day of lifting to it. If you're doing all the prescribed work, recovery may suffer with the extra demand for growth you're placing on your body. Watch out for your joints also. I did pull-ups as upper body accessory with Bullmastiff, but increased the volume because my sets had to be shorter (I'm a cis woman, no PEDs, pull-ups are excruciatingly difficult). I used to do waaaay more pull-ups with 5/3/1 style training but they haven't suffered with me doing them this way in Bullmastiff.

[@Dan-pv5ke]

Bros looking JACKEDDDDDD

[@pierre-renepeitzmeier7984]

How would this program work without using gear?

[@Hairy.Whodini]

That diet is getting results!

[@ToTheNines87368]

0:50 god those traps are gigantic lol

[@gmontenegro9711]

Ugh RPEs… can’t calculate that. It’s why I stick to percentage based programs. Would you recommend this to someone who is in the advanced level? For example 690lbs deadlift (for a single).

[@daved8858]

You know Doug Young was a beast if Bromley is in his shadow.

[@maqeelafzal]

It's plenty of volume, the high volume fatigue is predominantly in my opinion, physical. While the heavy intensity is fatiguing physically and mentally. The majority of 70's powerlifters definitely must have had other jobs to supplement their lives and family. So they definitely needed a training program. 1) Which was intense but tolerable. 2) Easy physically to recover from. 3) Build a bigger engine(muscle) which on competition day can perform full throttle. 4) Their training in Russian weightlifting school of thought was "Practice" + Assistances = Tolerable work environments

[@h3Xh3Xh3X]

I just did the base phase of this and increased my sbd by 10/5/20 kg. Currently peaking. The way it's programmed in Boostcamp, it uses your full rom squat max for high box squats. Is that how it's supposed to be or should I be doing percentages of my actual high box squat max?

[@mustang8206]

Regular squat

[@Ezratal]

Lookin' like a beast, dude. No longer my favorite chub fitness guy.

[@mark4lev]

Famous pic of rip toe, absolutely juiced off his head

[@FIGGY65]

That’s Roger Estep, not Rippitoe…

[@mikefoster282]

Length of time for these workouts? Did you say 3.5 hours?

[@Jeep_ty]

@alexanderbromley hey man, I have a question. I’m currently running the 70s powerlifter program! What an exciting way to chase some goals and be inspired. For the bench press variation.. the first variation the app gave me was wide grip variation.. can I change that variation or will It change the follow long workout?

[@AlexanderBromley]

You can absolutely change it. Hit the exercise, press 'swap', then scroll to the bottom and hit 'show all exercises'. You can search alphabetically or hit the '+' at the top and make your own (which will be saved under 'my exercises'). It will give you the option for just that day or the whole block. Just make sure to manually punch in a new one rep max so it will populate the weights. This is actually the one thing I have to make a video about because it isn't intuitive... all the variations need a 1 rep max punched in (press the exercise in the actual workout and go under settings). The cool thing is that there is a new feature coming out in a few days where you can save a few of these variations as a favorite and get analytics on them along with your main comp variations.

[@Jeep_ty]

@@AlexanderBromley thanks man. 🙏love your content, I contribute my lifts to your success and knowledge. Thank you.

[@Shahrukhsa]

I would assume it made you more jacked and improved your bench

[@andrewcoates4952]

Bro your physique is even looking incredible

[@memeboat9261]

Did you hop back on cycle? Looking big as hell now, if you’re still natural that’s inspiring

[@DecoyOctopus96]

He’s never claimed natty, quite the opposite.

[@adtjtjdjsj]

​@@DecoyOctopus96he said though in a video some time ago that he went off PEDs 9 months ago

[@Cd11998]

365 5x10 dead’s is my hardest ever… 450+ for 3x10 is crazy

[@ssyejo]

Can i follow this program on Boostcamp?

[@m00nkiid]

5:11 , utterly terrifying

[@FinnConor]

Week 3 of 70's Powerlifter is a bit like super squats the program, as the volume is just insane even if you are used reasonably to high volume. I just completed the squat day, and (perhaps foolishly) I replaced the lunges with Bulgarian split squats, which resulted in a day with 280 squats all at between 60-70% of my 1RMs. You feel sick heading to the gym that day and high once it's over.

[@carltonrussell728]

✊🏾✊🏾✊🏾✊🏾✊🏾 okay chest day

[@timbot5875]

Did I miss this? What’s the diet like on this?

[@DCJayhawk57]

Kaz, is that you?

[@danielcastel3000]

For the algorithm!

[@Shahrukhsa]

Btw Alex are you no longer with boostcamp?

[@AlexanderBromley]

Left when I rolled out my own app. I think they are distinctly different products, but felt weird to maintain that partnership. We're on great terms and I still recommend them to anyone looking for a free workout tracker with easy access to lots of templates!

[@jtn81x]

Why is her hair so grey? She doesn't look that old to me. Do you get grey hair from power lifting?

[@brutusleao]

Did you run also same cycle like 70s powerlifters??

[@nim-nick]

Chicken and Broccoli?

[@leonardo9259]

Steroids joke, plus laugh

[@SKINNY_BRUH]

Massive massive 💪💪

[@ezradanger]

This is the kind of content i subscribed for. Im gonna be honest, ive just scrolled past your last few uploads ever since that "is being fat a choice" video left such a bad taste in my mouth.

[@AlexanderBromley]

Yeah... I make different types of videos. The odds that all of them appeal to you is exactly zero.

[@zsahe21]

!!!!!

[@C0ldplaynb]

Bromley, how are you able to train like this and also prepare for a strongman comp the same year you just got a newborn? As a father to a very velcro 9 month old son now, I find it impossible to be consistent with any training and my sleep is still in the shitter.

[@TheAuthorizedJay]

This would make a nice video, Training As A New Parent.

[@abhijotsingh321]

He does have a one pretty close if not same: kzbin.info/www/bejne/maC8amClfrCfhLcfeature=shared

[@AlmostlessThanHuman]

he locks his kid in the closet

[@AlexanderBromley]

I'm extremely blessed to have my wife on board and to have us both stay at home. We can time our afternoon workouts around his nap, and if he gets wild or the workout goes long, we bring him in the garage and set him in a swing. Worse case scenario we have to trade off holding him between sets but that's rare

[@Jafmanz]

Not going to sugar coat it just go to the god damn gym and lift!

[@olgastarichkova8151]

Все натуралы 😅

[@Borzogo]

Views really took a hit ever since the Jeff Nippard dig 💀