185kg (407) Squat - 2.8x Bodyweight RAW

[razerfish]

How often do you squat? I'm guessing you're an Olympic lifter and you do nearly every day, right? Are you also trying to stick at a certain weight? Most guys that can squat that much have huge legs. I'm guessing size won't help you in what you're trying to accomplish, right?

Keep on rockin'

[bavneet]

nvm, don't answer my last question. I searched up one of your earlier responses.

[bavneet]

Hey Broz,

I noticed that some of your lifters squat with their feet pointed slightly outwards, while in this video, this athlete is squatting with his feet facing directly forward. Do you recommend that lifters squat with their feet pointed out or directly ahead? (My apologies if this has been answered before).

[cedarfallslifting]

@BROZKNOWS when your guys squat do they squat till they miss or until they reach their perceived daily max?

[BROZKNOWS]

@cedarfallslifting hate to be vague, but depends on how I feel that moment.

[digitaldeviation]

Damn impressive lift. Nice & deep too. Curious as to why he didn't have any spotters/safety chains though?

[zoonghwa]

@digitaldeviation

because if he feels this is gonna fail, he always can throw the barbell to the ground.

When I first started Olift the first thing I learned was how to fall safely.

[kolbiez]

hey Brozknows how do i increase my squat i do them all the time but my max is stuck?

[LeadheadEdd]

I bet this guy has a monsterous vertical leap.

[Gooknukem]

hey man! I'm a 18 yr old body builder, I'm 190 pounds and would like to start powerlifting like this. I have the muscular body but would LOVE to be as strong as these guys! Can you possible give me any pointers on how to start training for power? I have no idea where to start. Thanks!!

[billysm8]

@Gooknukem pure squats and deadlifts are the way to go chev. 8x3 squats and 10x2 deadlifts. heavy weights. :D

[atgcuz]

@Gooknukem we would all love to be strong. its easier said than done

[grrreg420]

@Gooknukem Find a good gym near you!

[poonageproductions]

@Gooknukem

google powerlifting

google olympic lifting.

theres a difference. (this is olympic lifting

[FitnessReez]

strong as fuark

[MrLmfao1989]

DEEEEP!

[AE86Trueno1]

do you tell all your athletes during squats to have front facing feet, does this work the hips more and give you a better squat. I've always been told to point them out a little more, just wondering

[durianriders]

get this guy some proper pants so he doesnt do a fucken spinal injury lol!

[MrJervilla]

@durianriders whats ur pants have to do with squating?

[Fryxyz]

@BROZKNOWS im 14, i weigh somewhere around 115. My max right now is 190lb, and im trying to get to a 230lb squat to get double my body weight. Any tips on supplements, form, or training methods? Hoping for a reply!

[shambayati195]

you should really get a spotter in there...

[BROZKNOWS]

@shambayati195 and here we go again...

[sdfefde]

@shambayati195 shut up idiot

[kalaloch131]

Will the new website have info on how to program for yourself?

Can't hardly wait for it. For now I'll just keep squatting heavy every chance I get.

[BROZKNOWS]

@kalaloch131 that and more!

[massblast92]

nice and solid! good work!

[stowe89ify]

One Request Coach, everybody has questions they want answers to. You should make your own "Siodme Poty" training vids like the Polish team did for youtube. It'd be awesome to get a glimpse of what a session looks like with your guys. Probably would knock down some of the idiot comments, never ending questions, etc..

[BROZKNOWS]

@stowe89ify I'll consider it, but to watch us sit and stare at walls between attempts would make a lackluster video.

[DistortedBrain]

so DEEP! flawless

[JayjeeOxtricks]

Fucking impressive mate, great depth as well.

[neversaydie394]

BROZ! whats the benefit of that fast dropping motion in the squat? is it just because hes training for explosion...or does that technique translate to being able to squat more weight??

[BROZKNOWS]

@neversaydie394 more of the first, slightly the second.

[neversaydie394]

@BROZKNOWS thx

[thebigtortuga]

how long did it take him to get up to this point? has he been training consistently for years?

[BROZKNOWS]

@thebigtortuga 3 yrs

[Zulrarstro]

Hey coach. I started squatting everyday 34 days ago. So far I made great progress! However, the last days I didn't sleep well. I have trouble falling asleep because of a high heart rate and nervousity. I guess it's part of the adaption. Yesterday I drank some scotch and I slept way better. Is it ok to drink some alcohol to sleep better or has alcohol negative effects on the whole adaption progress and recovery? Hope you'll answer!

[BROZKNOWS]

@Zulrarstro yes, its  very much part of the process. I don't promote alcoholism, but I did similar things to sleep. whatever it takes because if you can't rest, you can't train your best.

[redbuthotter]

@BROZKNOWS Thanks for the reply coach. I'm having a similar problem at the moment, what kind of things did you tried that helped? Also do your athletes use caffeine or stims much pre WO, I built up a tolerance to coffee and I'm sure its not good for sleeping either, but it does help with big(er) lifts when I'm tired.

[BROZKNOWS]

@redbuthotter poliquin has java stim for pre, and liquid mag to sleep. check his site. We use them daily.

[andykyo32]

god! that looks easy for him!

[321snbify]

how tall is he?

[tombennettpiano]

Coach...are there any daily recuperation things you have your team do? Massage, naps, ice bath, etc.?

I squatted 27 times In January and dropped 8lbs of fat...Feb is gonna be 2xday every other day. If only I had done this at age 23...sigh.

[BROZKNOWS]

@tombennettpiano All of the above. daily 2 hr naps, ice bath daily, professional massage as much as finances will allow, but usually we help each other.

[tombennettpiano]

@BROZKNOWS any particular kind of massage? Rolfing? Ice bath between workouts or end of day?

[magicapricot]

@BROZKNOWS what do ice baths do and what kind of massage should i get like a deep tissue?

[BROZKNOWS]

@magicapricot ice is like magic!

[expatinasia]

Really interested in your ideas and training philosophy... Two question.

1) I haven't seen you answer questions about rest time between sets. Would love to know this.

2) Have also not seen general ideas on nutrition. How much, for example, would Josh be eating in terms of Calories and Protein. As you have written, nutrition is 1/3 the game, but would love a little more on it.

Thanks! Great videos.

[fackshaitcrazy]

@expatinasia 1) I believe I've seen Broz say somewhere that they rest until breath is back to normal. As for 2), I don't know.

[cfanbbttlv]

@expatinasia I emailed him about your first question. He says to wait until breathing goes back to normal.

[expatinasia]

@cfanbbttlv thanks for the reply, much appreciated!

[GoomNguyen]

now that is a one rip squat worth watching.

[ishred]

Hey Coach, I'm going to be in vegas for a convention at the end of feb...can I come down and maybe you could look at my technique and give some advice?

[BROZKNOWS]

@ishred shoot me a PM

[Fiisherdan]

Broz, Im really interested in olympic lifting. How long will it take to learn the lifts with good form? And how can I structure my routine in order to compensate for the initial poor form on c&j and snatch?

[pereskiopsis]

Coach: Is it ok if I DON'T use a hook grip for the snatch/power snatch? It feels awkward when I do, a lack of flexibility issue I reckon. I don't use straps btw.

Love the vids, can't wait for the new ones every time! A weightlifting Mecca in youtube!

[atomichop]

I think I'm looking forward to your website coming online more than I'm looking forward to Christmas and my birthday combined.

[bing4bong2]

I've been lifting weights at school. Do you have any tips on bar placement?

[BROZKNOWS]

@bing4bong2 base of neck, on traps, above rear delts

[heavysurf858]

@BROZKNOWS is what you are describing high bar backsquat? do you guys ever train low bar backsquat?

[BROZKNOWS]

@heavysurf858 yes, high bar. We never train low bar. I'm not a fan AT ALL.

[bigjohn1988]

Coach Broz, have any of your lifters ever had the problem of shifting their weight to one hip at the bottom of a squat and then ascending with that leg providing more force than the other? Basically, squatting unevenly. Any good ways to correct this? I feel as if my left leg is slightly longer than my right, causing me to shift to the right.

[mmamilano]

I get the feeling this kid will be front squatting this in a few months.

[adkzMitch]

wow, amazing!

how tall is this athlete?

[iplaygod]

Amazing lift! What ages did Rob, Josh and Pat start lifting at?

[BROZKNOWS]

@iplaygod all about the same - 14

[mycenean]

I've noticed that Pat and Josh keep their hands close to their shoulder on the back squat, but Pat has his much wider. Is this just preference or is there a reason for this, I would imagine that closer hands helps keep the upper back tight?

[TheTrblMkrs]

@mycenean yes your are correct, close hand placement does mean a tighter back. however some people might not be able to get their hands that close comfortably, if at all, due to mobility issues or just the way their bone structure is. hope that helps :)

[BROZKNOWS]

@mycenean there are pros and cons to both. Closer allows the upper back to contract, however also limits how far you can open your chest. depends on individual strengths weaknesses. Squat for 1 year in the middle and by then you will understand the difference. in feel.

[mycenean]

@BROZKNOWS thanks Broz

[wagakaf]

Fantastic lift! Cant wait to see who reaches 3xbw squat first. Broz, for a soccer player would you recommend daily max squats (plus volume) everyday and playing soccer everyday as a routine? If not what would you do? Thanks

[DooshWillis91]

scary little guy

[JacktheDaniels]

Broz,

I'm limited to 1 1/2 hours/day in the weight room due to work, school, and commuting distance.

I'd like to improve as much as possible in the C&J, BS and push press (can't snatch due to broken wrist years back).

Any particular advice?

Right now I'm just trying to make the most of each session. I don't rest much between sets, just to fit everything in and get some decent volume. It's pretty much go-go-go the whole way through.

[MagicCryo]

skinny kids sqauting big numbers. fuck yah.

[Will132us]

WOW , he have a strong core! keep it up....

[kwstas67]

strength training with 6-pack ? wheres the 'eatfuckinbig' philosophy? :)

[Smurfkiller878]

I know you probably get this a lot, but any news on when the new website might be coming up?

[ledinred2]

@Smurfkiller878 The "new website" is never coming. It's just a myth to keep us all coming back.

[meawk]

Hey John, i have a friend who has unproportionally long femurs and isn't too flexible, so he falls over backwards when going down into a deep squat. Do you have any ideas how he can reach proper depth, or stretching exercises?

[BROZKNOWS]

@meawk try lifting shoes or 5kg plates under heels. If this helps, stretch calves / ankles

[aceiar8]

I'm not sure whats more ridiculous, his abs or the size of those shorts. Just saying. But seriously, nice lift. You don't mess around; it's great to see.

[BROZKNOWS]

@aceiar8 lol. I told him it looks like he jacked them from Kobe

[cshslacrosse7]

Why didn't he compete at Juniors?

[BROZKNOWS]

@cshslacrosse7 simply because of finances. I wish we could have gone, however we just couldn't swing it.

[svegastuts]

How many times a week do you typically do heavy squats with your athletes? Do you have days where you just practice form? Thanks!

[BROZKNOWS]

@svegastuts no reason to practice form. They know how to stand up and sit down correctly. Go big or go home.

[svegastuts]

@BROZKNOWS haha good answer!...still curious about how many times a week they do heavy squats? I typically do two a week.

[BROZKNOWS]

@svegastuts currently between 12-16x week.

[svegastuts]

@BROZKNOWS wouldn't that risk over-training or am I just missing a vital piece to this type of training? Either way. it's clearly working for your athletes I wouldn't mind trying it!

[BROZKNOWS]

@svegastuts I believe that there is no such thing as overtraining, only being under conditioned.

[refuseit]

Will any of you guys compete in London 2012?

[BROZKNOWS]

@refuseit more than likely no, because no GUYS from the USA earned spots.

[refuseit]

@BROZKNOWS is this some clever attempt at comedy aimed at my lack of knowledge of english language colloquialisms? i am not a native speaker, sorry if i offended you by referring to you as "guys".

[BROZKNOWS]

@refuseit not at all. it's that the women qualified, but not the men. I emphasized guys/men because the women did qualify spots. No offense intended.

[atgcuz]

broz how many times do your lifters typically do the oly lifts? do you do them less than squats?

[BROZKNOWS]

@atgcuz every morning and every afternoon. Def not less that squats.

[slsh106]

get sum son.........................

[Krappfiskarn]

Do you instruct your lifters to sit back ("butt out") in the start of the descend and then drop down to rock bottom? I've heard different from different coaches, some say you should just "drop straight down" and others say you should sit back a little to engage more hip drive and stay more on the heels.

[BROZKNOWS]

@Krappfiskarn sit back

[MrDavy2024]

@BROZKNOWS are any of your guys in college/school?

[BROZKNOWS]

@MrDavy2024 yes

[Fiisherdan]

Hows the website coming along? I am dying too see it.

[g6923]

What would you suggest for shoulder pain. Right now I cant do any overhead pressing at all. I do powerlifting but it would still be nice to be pain free. I get massive pain in my left shouder side delt. I cant even squat because it hurts my left shoulder so bad. Not to mention I cant take a high bar position because my shoulder hurts to much and has no mobility to hold the bar that close. Any suggestions?

[BROZKNOWS]

@g6923 since you are a powerlifter and assumedly done tons of benching, I would start with doing very light dumbbell rear laterals and lying flat straight arm pullovers. Do sets of 15 reps for about 100 total reps in each direction, along with traditional rotator exercises.

[xJDKx]

@g6923 Had the same problem, man. Work your rotator cuff with very light weight (5-10lb dumbbells). Got rid of my pain in a matter of weeks. Don't stop working it once the pain goes away though. Gotta keep strengthening it so you don't injure it again. My injury came from benching as well. Now I'm back up to 100% :)

[JCarrollTV]

@g6923 Google a shoulder impingement, I am also a power lifter and have the same issues... benching is painful. etc. Just takes some research and work like BROZ said.

[stuart7337]

badass



[dschmoye]

With the small portions of food how many calories per day would it be?

Thanks

[BROZKNOWS]

@dschmoye these guys don't count calories - that's why I weigh them 2x daily. get heavy, eat less.

[13thSeason]

his vertical must be through the roof.

[BDFPA]

How tall is this guy?

[shortman506]

how tall is josh?

[BROZKNOWS]

@shortman506 5-5

[ishred]

Coach: squat buttwink, bad or nothing to be concerned about?

[BROZKNOWS]

@ishred it's a natural movement. don't worry.

[fackshaitcrazy]

@BROZKNOWS so you don't do anything to avoid it, and it doesn't get any worse if you don't stretch after workouts?

[alsetalokin]

Broz, any literature you would recommend for beginner lifters?

[BROZKNOWS]

@alsetalokin for weightlifting?

[Gilbertcerise1]

@alsetalokin

Nietzsche, "Thus Spoke Zarathustra," in it specifically ready, "Will to Power." I feel this both covers literature and Weightlifting, as I believe the only way pragmatically to become a better lifter is to watch and practice. Nietzsche, will make you better at life as well as a mentally tougher athlete.

[drewsus]

Broz - is your goal for your lifters to have their feet straight pointed ahead while squatting or do you just let them work with whatever feels best?

And I echo the request to see some squat vids shown from a profile view.

Thanks and keep up the good work and contributions.

[BROZKNOWS]

@drewsus Ideally yes, however whatever yields the highest results is best

[drewsus]

@BROZKNOWS What advantage do you see with feet pointed forward?

Thanks again

[BROZKNOWS]

@drewsus hip and knee issues are SOMETIMES avoided from asymmetrical development

[forestofwolvesgym]

@BROZKNOWS Per this suggestion, I tried keeping my feet pointed a bit more straight ahead than usual today on my back squats and the reps all felt very solid and smooth. I still had some external rotation, though not as much as usual, and I think I actually preferred having my feet straighter. Might see if I can work my way to having no external rotation at all.

[JordanMitch]

@BROZKNOWS If i were to send you a vid of my squat would you give feedback?

[iEquivalence]

why do you guys always post the body weight ratio? if you look at statistics, pound per pound strength isn't linear. you can't say that a kid at 180 pounds benching 360 makes him stronger than a 220 pound kid benching 385. if you look up the world records, as the lifters get heavier the body weight ratio goes down. you have to factor in limb length, flexibility, body weight distribution, and joints. nonetheless, this is a very impressive lift. i just think the BW bullshit is pointless to post.

[BROZKNOWS]

@iEquivalence It's not always, just recent. Once upon a time someone at our gym was talking smack - which happens now and again, but we put up or shut up. So, the race to 3x bodyweight squat was born. I post not to show a power : weight, only to inform frequent viewers who is getting closest. Pat said the other day "when someone else here does 500+ pounds over bodyweight let me know". It's simply good motivation / anti-bordom for us right now.

[iEquivalence]

@BROZKNOWS well thanks for clearing that up haha. keep it up!

[121mendez]

@BROZKNOWS you need to include the height of these guys as well!

[rogue8853]

@iEquivalence i cant believe you think "bw bullshit is pointless" to squat 3x bw is a feat. a 300 lb guy squatting 300 pounds is not more impressive athletically then a 120 lb guy squatting 300. incredible brute strength is impressive. incredible relative strength is impressive. this isnt strongman...

[RsnHfu]

I wish a gym like this was around where I lived.

[moebiggz]

Broz, you guys turn normal dudes into Cyborgs from 2030. Appreciate the awesome videos.

[BROZKNOWS]

@moebiggz thanks. we try our best.

[LesFayes]

Do you still have your athletes drop 20-30 kg of their 1 RM after maxing out and make them do lots and lots of doubles or triples?

[BROZKNOWS]

@LesFayes depends on their total volume of other lifts / my agenda. Usually yes, but not that much. it's normally 10-15kg.

[MR25SFETR]

did he go to junior nationals?

[BROZKNOWS]

@MR25SFETR no

[atgcuz]

hey broz, do you have your lifters jump right into 2x or 3x a day of maxing out or do you have them slowly work into it?

[BROZKNOWS]

@atgcuz very gradually

[BROZKNOWS]

@m5p944 If it rounds without weight, then stretch. If not, then go lighter and fight harder to hold proper positions. Lifting with a turtle back is a quick path to injuries and baby sized barbells owning you.

[joedawglinton]

I weight 140 lbs, and I've been training myself religiously in a variety of disciplines for about 4+ years now. To see Josh, only 2 lbs my senior, squatting more than I have managed to deadlift in the last 2 years, is beyond impressive. You're doing something VERY right at your gym Mr. Broz. Keep it up.

And keep posting videos like this. It's super-inspiring and humbling. Keeps me hungry to improve myself.

[BROZKNOWS]

@joedawglinton thanks for watching

[clarence0]

Very impressive. He has gained so much strength. Hows jared these days?

[BROZKNOWS]

@clarence0 he is doing better. Been dealing with a shoulder issue that he got when training at a different gym last year. It's finally getting better, so his lifts are moving again.

[clarence0]

@BROZKNOWS OK nice! How's his BW?

[Alberigo121]

Fuck that's insane

[fruskvlts]

So he adds about 40kg to his squat in 3 months and his body weight has only gone up by 0.5kg.

That is indeed very impressive for someone who is ``drug-free''.

[TheMaazTube]

Almost three times bodyweight? That shit is beast mode on steriods. Impressive!

[dschmoye]

What is Josh's eating like to stay this lean and strong a the same time.

[BROZKNOWS]

@dschmoye small portions

[22alexgordon]

He must have just forgotten to sign up for junior nationals....

[BROZKNOWS]

@22alexgordon you got jokes?

[JNFreije]

@22alexgordon or he just cares more about sr nationals...

[LongLiveRock12341]

No shirt, nice.

[joshlives2lift]

Its a RACE....its a RACE!!! To TRIPE BW

[Knucklehead281]

Kids an animal



[NorwegianZin]

I feel like shit after watching these vids. I weigh 92kg and squat 170kg -_-

[benacostian]

i came at 0:18

[JordanMitch]

@benacostian LMAO

[bustagh0st]

Topless because it's hot or topless because he's a bit of a show-off :P

[BROZKNOWS]

@bustagh0st He had been training for 4 hours and he was hot.

[JNFreije]

@bustagh0st i think the 400# squat is the impressive part- not the 140# frame

[mikeycarroll14]

@BROZKNOWS. Any chance you would video some of these lifts from a side on view. Would give us a great chance to see the alignment and how good the technique stays as the lifters get deep. Thanks.

[heythere1900]

this guy is a monster, so strong!!!!

[everydayphilo]

How tall is your tallest athlete John?

[BROZKNOWS]

@everydayphilo currently, I am. I was helping a 6'5 triple jumper for a bit last year.

[everydayphilo]

@BROZKNOWS Any special things to look out for or expect for a taller athlete? I'm 6'8" and looking to add strength for a sport with the help of squatting a lot.

[BROZKNOWS]

@everydayphilo pay special attention to back angle and knee's buckling

[daluke61]

@BROZKNOWS

" pay special attention to back angle and knee's buckling"

Regarding 'back angle', are you referring to the lower back (arch, no arch or rounding) or an overall back angle in relation to the ground; a more perpendicular angle being preferred here (?).

[BROZKNOWS]

@daluke61 more upper back staying erect (avoid the "turtle" back) and angle -avoid good morning looking squats. Focus on legs.

[some5672]

what do these men's diet consists of?

[BROZKNOWS]

@some5672 lean meats, good carbs (veggies) and essential fats.

[Zlaterrr]

What has josh's squat sessions looked like over the last week?weeks?