Boss Barbell Strength Method, Linear Progression, and Deloading

To start off:

I deleted my old google+ profile with my old email and unknowingly deleted everything that was attached to it, including my old blog. I'll take this as an opportunity to start fresh with new information and experiences that I have learned, especially in the past year or so.

With that being said, let us move on to the topic at hand: Boss Barbell Strength Method

For the past year I have embarked on a sort of new strength quest I label as the "Enlightenment Period" of my training. I hired Dan Green November of 2013 to participate in his Boss Barbell Strength Method, aka BBSM. Dan's program is brutal and simple. I say simple because it is not difficult to understand the process and his goal with you. As a powerlifter, you focus on your skill of the three lifts: Squat. Bench w/Pause. Deadlift. And the supplemental work is usually a variation of said lifts: Olympic Squats with a Pause. Front Squats, Deficit Deadlifts, Deadlifts from Blocks, Stiff Leg Deadlifts, Wide Grip Bench, Close Grip Bench, Overhead Press. With his 10 week program my lifts went from: Squat 475, Bench w/Pause 295, Deadlift 600-to-Squat 510, Bench w/Pause 335, Deadlift 615. Decent Progress.

That is about as revealing as I'll be with BBSM. If you'd like to find out more, go to http://bossbarbellclub.com/

The biggest revelation I had in this time frame was that the quads are a very important part of squatting. I always used the "westside" style of squat, which basically was a goodmorning now that I think about it. Now, I will forever put front squats in my training. Even with a wide stance, you can be a quad dominant squatter. Instead of sitting the hips way back, you can sit them straight down. A great example of this is a lifter named Robb "Buddha" Philippus. He is a Raw Squat w/out Wraps World Record holder in the 308 class with 854lbs. He also has posted a 600lb front squat video on his instagram. Check him and his big ass quads out.

https://www.youtube.com/watch?v=Yb1dZ2uoJQc

As I've gone along, I decided to take a linear approach to my training. My program has consisted of high volume, low intensity work focusing on the major lifts/barbell work and it slowly progresses to high intensity, low volume. There are four phases each lasting 4 weeks. A high volume phase with Sets of 10, a moderate volume phase with Sets of 8, a strength phase with Sets of 6-5, and a peaking phase with Sets of 3-1. Supplemental work has consisted of: Wide Grip Bench, Close Grip Incline, Seated Overhead Press, Tricep Press w/EZ Curl Bar, Wide Stance Squats, Highbar Pause Squats, SSB Squats, Front Squats, Stiff Leg Deadlifts, BB Shrugs, Lat Pulls, Rows, Etc.

I have provided a couple of graphs to illustrate my program.

Bench	Squat	Deadlift
9600	12600	12300
9800	13000	12750
10000	13400	13200
10200	13800	13650
8320	11360	11280
8480	12000	11640
8640	12320	12000
8800	12640	12360
5600	9720	7950
5700	7470	8175
5800	6375	8400
5900	6525	8625
3600	4095	5310
2745	4185	5445
1860	1940	2480
1260	1980	1270

This first graph, and the numbers corresponding to the left, is an example of Total Volume (in lbs) in work sets of the main lifts for 16 weeks. Bench as Red, Squat as Green, Deadlift as Purple.

Bench	Squat	Deadlift
335	535	635
71.5	58	64
72.5	60	66.5
73.5	62	69
75	64	71.5
77	66	73.5
78	70	76
79.5	71.5	78.5
81	73.5	81
82.5	75	83
84	77.5	85.5
86	79	87.5
87.5	81	90
88.5	85	92.5
90	86.5	95
91.5	90	97.5
93	92.5	100

This second graph illustrates the percentages progressively over the 16 week period of my maximums of each lift (Provided on the left with previous maxes up top).

The bench press is probably the most linear of the lifts because I can successfully progress in weight and the rep ranges I can perform tend to stay in a very linear fashion. Squats take slightly larger jumps between 4 week periods because I tend to not be able to perform high rep ranges, especially in the 75 percent or more. I find my deadlift to be very efficient, which is why I can push the intensity from an early start and work a decent amount of reps in the 85+ range.

In the beginning of the first and second phase, the idea is to use weights that would be a challenge to perform, but not too difficult to finish the sets. Then by the end of 4 weeks, the final week would be difficult to finish, but still leave a couple reps in the tank. The strength phase is all about performance and really getting technique dialed in for the peaking phase. After the peaking phase, maxes can be tested the following week if desired.

I find that with the fluctuation of volume, a deload isn't needed until after the peaking phase is complete. Week 1 of each phase is sort of a small deload in itself because the volume is decreased from the previous phase. However, I am unique and every individual out there requires different needs.


Please comment with any questions.