Squat everyday Day 1615: Is Zack right?
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- Опубліковано 3 тра 2024
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I appreciate the love brotha. You and youre channel have always inspired me!!!
Oh thank you for stopping by Zack. Appreciate everything you’ve done for the community man. You are a legend!
your*
You fuckers need to collaborate it’d be sick
@@MeliorIlleyou dumb
I woulda sworn Zack flew to Australia for the vid after looking at the thumbnail
😂😂
He will - he gets around!
Freaking love Zack's channel just for his love of training no matter what form it is.
Feels like in the west we are too focused on the movers rather than stabilizers. Only so much you can do if your back/core cant hang around for the party
Deadlift everyday - day 1
Eric bugenhagen does a thing where he goes to a soft max on squats, ramping, into ramping sets till a top set of deadlift.
@@nathan4243 I still have no idea how bugez trains. He just does it all.
@SuperStruct I was just saying what he does, so that maybe others might enjoy it
As a grappler, I focus a lot on that posterior chain. I do high pulls/pulls/deficit pulls at least twice per week. Recently I've squatted heavy just once per week. I do light weight/bodyweight /jumps and unilateral squats three times per week too. I've found it to be a great mix for my purposes. Gives strength and size gains, while still being athletic training. Perfect mix of quantity and quality.
thats like 5 leg days in a week?
@@io-rj6sk Every day is a leg day. But yes, all attribute training days include something for the legs. Grappling also includes a lot of emphasis on the lower body and I do it every day.
@@SoulRollerFIN how often for upper body tho? do u do it similiar to ivan how u do sumthing everyday but u auto regulate?
how do u do another leg day if u have doms/ aches and pains?
@@io-rj6sk Upper body 3 times per week. Usually I do:
Day1: snatch work, power squats, accessory for legs (usually some split squat variation), grappling
Day2: high pulls, clean & jerk, pressing + pull ups, grappling
Day3: grappling only
Day4: plyometrics and speed work (lower body & upper body), grappling
Day5: hypertrophy for lower body and upper body (usually romanian DLs and bulgarian split squats, then incline press & some accessory, plus Pendlay row + hinged row)
Day6: grappling or hiking (light day)
Day7: grappling or hiking (light day)
I very rarely get severe DOMS. Aches and pains are every day life for grapplers. :D
@@SoulRollerFIN so if u have niggles in ur joints/tendons u jus power through them?
also when u say grappling is that like wrestling/bjj? or a mix of them
is ur gym have weight rooms and a mma facility or seperate ?
I train lower back twice sometimes three times a week , minus all the lat and upper back work , good mornings and back extensions are a must
What an inspiration man! I’m on 435 days squatting daily 100-200kg FS/BS 2-4x back extension work…
comes down to how the body moves with a loaded back to get it strong
The link to the video:
instagram.com/reel/C6XbVnGLv6B/?igsh=dGxkMm5sdnowajJr
thanks a million. its @35.15 for anyone that cares :)
Well said and agreed. More Reverse hypers, good mornings, back extensions and box squats
Louie was right all along.
no,... because they never squated atg! Guees what, you need leg strength for atg since it's full rom of your legs, you don't need legs when your parallel and have knee wraps over knee wraps, etc
Yup Louie was right. 20% main liftu, 80% acessories
@@jotr.9786😂
More like he had some very good perspecives and ideas. In the modern times hes lifters werent the best anymore.
i just transformed my squat by doing Glute kickbacks, warms amazing as warm up as well
Hey Ivan ,are you able to film your warmup or go over what you do for warmup keep up all the good work 💪🏼💪🏼
ZO and Deke call out, love it. Keep on squatting mate
You are doing great Ivan. Your squat form is awesome and your strength is incredible. A few years ago I bought a reverse hyper scout machine from rogue fitness. Best purchase I’ve ever made. I do reverse hypers to varying degrees almost everyday. My main reason was to rehab a sacroiliac joint injury from years ago but I think they are fantastic at building your squat. Highly recommend them. Stay strong
Cheers man.
Yeh I talked about it for years. Finally got it and it’s a must. Absolutely top tier machine.
Im one of those weirdos that does zercher deadlifts once a week (the full ROM off the floor one). And i have noticed my squat has started to move up since. But i also started a lot of core stability and hip strenghtening too... So it could be any of those things or all of them
Have noticed my training goes better when I'm 'doing', and not overthinking the process, that's also when l feel more in tune with body and lifting. Use to pour concrete with this old Italian guy who would yell "don't think, just do" when people at work would start squabbling about what was going wrong with the pour. I apply his quote when l start to agonize over my training
I think he said that specifically to the weightlifting community, at least the majority of people I see focus way more in their deadlift
Core is everything. Weighted planks , zercher / front squats , back extensions. Can't go wrong. Hats off to you squatting with no belt also , not sure people understand how difficult it is squat without bracing against something
Great video, gonna start pulling more now 👌🏽
From my experience, once I started focusing on getting stronger in the hyper extension literally every lift started shooting up
I remember Tian Tao a while back recommending to only squat twice a week, but to do lots of core and back work pretty much everyday. And there's the Chinese with their isometric back extension holds and stuff like that, rounded back light deadlifts, etc, etc. To speak more from Russian Olympic weightlifting, sorta vs Chinese, what's interesting is Russian Olympic weightlifting does a lot of pulls, but not that many heavy pulls, but lots of stuff like 110% of max clean or snatch for 5x5 after a clean workout, or combining pulls with their clean for complexes, etc. The goal there is to move exactly like they would in a snatch or clean but just help the pull off the ground and not wear them down as much as a full clean or snatch would, and get more volume in. Whereas China tends to push the heavy pull that's more like a deadlift just to absolute max.
For me personally, I feel like the best thing I've done for the last decade has been round back and seated good mornings for higher reps, with 40-60kg on the bar. When I hit my first 500lb deadlift years ago, I didn't even really deadlift the whole year, I just did tons of good mornings, 3-4x a week like that after training, and made a surprise 50+lb deadlift PR. Where I think this type of low back training is good, especially from an Olympic lifting perspective is training economy. You can do those good mornings in 10 minutes and not really systemically fatigue yourself, whereas if you do more and more squats, it's gonna take at least a half hour and you'll systemically fatigue everything.
I was thinking the same when I watched that Lift Companion episode by Zack. That cue of "pull heavy, squat fast" needs some exposure. I always squat far more than I pull when I lift without program, due to both facts that I had such a bad hip mobility for years that I was unable to squat (now that I can do nice full ROM squats I want to do them all the time) and that I'm naturally a good puller, but I will definitely try to do more RDLs and deficit SLDL in the future.
We love our squats!
I lifted with a professional powerlifter and my legs were skinny, 5 x 5 squats starting at 180, leg press 5 x 8, stiff leg reads 5 x 8 at 135, leg curls 5 x 12 and my legs got bigger and a lot stronger. Every workout would add 5 lbs to squats and after 2 years was up to 365, 900 leg press, 275 stiff leg deads and only working legs twice a week..ate all the time and jeans were to tight now..the stiff leg deads helped with squats immensely but now I prefer Belt squats more because easier on CNS and back..quads respond better to..more growth.
Stiff legged deadlifts. It took me 2-3 years to be able to lift my body weight on this. And to be frank, my ass feels amazing lol
My thoughts gets derailed too. Aaall the time. Internet is a blessing and a curse. Way, way, waaay too many contradictory statements from different channels. And too many "influencers" that have their "stick" and calls it a day. It's their way, or the wrong way.
Yeah. I too listen to Zack Telander and some others like Jeffrie Schofield, Alan Thrall and some more. People who are willing to constantly admits when they're not sure of something and debating everything and not just sell some set ways of lifting.
I must say I have become much better at trusting myself and do things my way and take tips and ideas from a few channels I trust through the years and tune out from the rest.
Weighing advice from varied sources and intelligently applying information to your personal situation is simultaneously the most difficult and most effective thing you can do for yourself.
@@WilliamStrealy Indeed 🍻
Took a YT break. Got 300+ videos to catch up on jeez. Anywzy good to see you doing good
r u actualy gna watch all 300?
@@io-rj6sk Probably the majority of them
@@ImBozz fr
i noticed you initiate with your hips and the lower your chest maybe knees in between those with your eyes down. ive noticed with myself i was too far forward instead of midfoot barpath it was past my toes just in front of my toes at least my shoulders were,. working on it was wondering if you could work in light look up reps cuz ive noticed when i look down my chest and t spine collapses which rounds my lower back and hurts. in the matter of an inch..
The older I get the more I understand why many great lifters eventually use sled drags as a way to drive volume to the legs with essentially no damage and use the majority of their recovery points for hip and back exercises. Back extensions, RDL’s, good mornings, reverse hypers, etc.
there is a big difference to what klokov, and other weightlifters r trying to do. weightlifting. they actively extend to apply force onto the bar, which doesn't do much for a squat. it may help with the squats but imo its going to be very minimal unless u clearly can see massive failure in that aspect. i'm mainly speaking from the upper posterior chain since u mention back extensions/ghd and u already work the remainder. it would be useful if u see massive torso angle changes on ascent or feel unstable (peak force output decreases with instability).
Interesting.
I never really thought about it all that much but it honestly makes alot of sense if you start breaking it down and I think most people will probably agree on a personal level. Just think about the difference in weight you move on a legpress vs on the squat for most people. Even untrained individuals will be able to move alot more weight on the legpress than on a squat (given the scenario they can squat properly). What is taken out of the equation when it comes to leg-pressing? the posterior chain.
If you take systemic fatigue out of the equation the more I think about it the more I have felt squatting feels good after doing deadlifts. I recon it has to do with the fact that the posterior chain is ready and firing on all cylinders. I have some personal experiments to run now I feel like.
Hey, you mentioned hip pains or injury while squating? Try kettlebell windmills. Its similar to an old time strongman lift. Its cured my hip problems
Yeh I’m all good now. I’ve figured it out. Finally!
But I’ll keep that in mind.
Cheers
Posterior Chain + Core (as in side bends) more specifically will make you insanely strong..
Everytime I do side bends my spine feels like it's stabilized by metal wires🗿
Like it. Cheers!
What up MATE. This is a good session.....Thankyou
i love squatting, but my back especially lower back is always the first to give up
I deadlifted every day for over two months and hit a lifetime beltless deadlift PR of 600 pounds.
That’s freakin awesome man. Well done!
@@IvanDjuric300 Thanks bro! Most of it was very light and high reps. An unusual approach that proved effective. Definitely on board the posterior chain train.
@@GZCL there you go. Can’t ever have a strong enough posterior chain. Has to be a focus.
I know Klokov focus on back extensions and static holds on bench superman position 25 kg on the traps and 25 kg on the hamstring...also he do isometrics.......my squat started be better when i doing every day horse stance hold and supermen...and do heavy row and weighted pullups and heavy deadlift
Attaboy, you're on the right track. And this is the only argument I will make in favor of high rep squats, because context matters, if you are doing heavy squats for high repetitions that are challenging, the first thing that breaks down and makes them feel exhausting is mid upper back, depending on biomechanics it can be the low back but typically it's mid upper back and you start to loose thoracic extension - once you loose that the integrity of your rack and ability to maintain a tight back is out the door along with heavy squat dreams. I spent a year emphasizing pushing, pressing, and pulling, completely de-emphasizing squats except for once a week squats and Bulgarian split squats to get full hip extension which is something squatting neglects. I came back to squatting after that focus and low and behold not only did my squat not decrease but my maxes increased - and that's when I had that magical moment where I realized my quads were not the limiting factor in the squat kinetic chain. I come from an Olympic Weightlifting background and trained with Carl Miller a former US Olympic Weightlifting coach from the Bulgarian/Soviet dominance era, even him who at the time was in his 70's could still clean 375 pounds, but no one on the US side ever talked about the mid upper back, and the reason was because it was assumed - because of all the pulling so it was never discussed as a variable, but in the West were we are slumped over all day mid upper back is a huge weak point and it needs to be trained. In Olympic weightlifting squats and front squats are considered accessories and yet we have big powerful explosive squats. Pause squats are your friend as well.
One thing I recommend thinking about is why the back is the most important part of a squat and not the quads as a limiting factor. It's one thing to believe it and something different when it's fully digested and understood. Cheers mate 🎉
Imagine the bakery that we will see when ivan starts RDL every single day
Case 1:
Squat > DL => Pull more
Case 2:
DL>Squat => Squat more
Case 3:
Squat == DL => Perfect.
Squat 2 times a week, pull 1-2 times a week. Core 3 times a week. Easy.
If you can't do 50kg hyperextensions, human flag, L sit etc., you have got work to do.
If you want to lean forward ect ect ect then why not go lowbar ? It would put even more emphasis on posterior chain. But yeah u're right for most people the squat is mostly posterior chain which is why the majority of people are stronger lowbar. I think to be stronger high bar you need a very strong core especially abs (which almost nobody trains weighted) and then very strong quads (which almost nobody has) but its much easier to have stronger glutes since its such a big muscle + most of us have deadlifts on our progs so it gets a ton of work. But in my opinion if i took someone with ok leverages and made them work a shit ton on their lower back abs and quads i could get them really fucking strong highbar especially if that person is a little bit heavy
Yeh I feel you.
Who has “lower back” as the main focus. You rarely hear it. But that’s what’s needed most of all.
Good work and choice
Maximum posterior chain hypertrophy, here we come
Those are some shiny plates.
"Who's the Mutombo" got me.😂
Hahahah
Quads are not the primary mover in the squat, and the pecs are not the primary mover in the bench (it's the triceps).
Triceps are considered a primary mover in a bench press. But there is more chest activation when form is correct and intended.
Ok Louie
Our back is never strong enough
You can never have too strong back.
Yep. Jesus loves you
I thought this was gonna be a collab hahaha
Glutes are a huge muscle it’s a shame us fellas don’t put more work into them lol
Huge!!
You say lower back and glutes, but I think the whole back is as important. The bar is resting on top of the back so everything there needs to be strong.
I mean, you only have to look at the backs of elite weightlifters to see how important they believe developing each part of the back is. The Chinese teams backs are insane.
The lad, Dozer, who’s in the mentioned video with Zack made a video himself just a week ago, saying (for weightlifting) it’s important to train the back from all angles 3 times a week.
I'd say back and then Hip Flexors and having mobility in that area... I think that's what we are missing here
Yeh. Back back back. And when you train back you also hit hip flexors through antagonists nature.
@@IvanDjuric300 yes you are correct. I think we want to train the glutes and the hip flexors.. in reality if we look at anatomy there are multiple parts of the glutes and then some of the hip flexor muscles insert in or close to the glutes so I think it become a question of which muscles are the weakness and then training to support that system
Oddly enough, Pete Rubish arrived at the same conclusion as you that squatting is about the lower back, especially at near-max weights.
And he deadlifted 900lb+ back in his prime too
Yeh there you go man
Noti gang
What shoe brand are you wearing brother?
Yup. Squatting does hold the unjustified culturally elevated position, despite it being obviously just another movement in the toolbox. I actually got myself a decent hacksquat/legpress hybrid machine just so I have the option to opt. out and do more pulling volume and hammer the legs in isolation just for quads and adductors. A brilliant one I found was supersetting hack/leg with light goblet squat, god damn that one stimulates the quads and leaves so much energy for the posterior stuff.
Strong back for strong squats? I guess so.
Strongmen say, a strong back means a strong man.
A strong back is great for all lifts. I'd do more back work on top of the 1 or 2 back exercises I do but nowadays I'm afraid I'd snap my shit up if I do more back variations.haha
if anyone has the zt link referenced, please share. thanks
Link to the vid?
instagram.com/reel/C6XbVnGLv6B/?igsh=dGxkMm5sdnowajJr
No wonder Malanichev is the greatest squatter of all time in my opinion. Soviet training system is something different.
Algorithm Ivan
always: ankles/calves tight. femures long. Your post is firing. your fine. EDITED: ok you know it.
Just do starting strength.
Nah not for me
Who's the Mutombo? 😆😆
basado
Lowr backkkk bruvvv
Nordics everyday
Magneto was right…. Posterior chain training is important
Try low bar squat, I know you follow Candito.....
Yeh have for years
i like zach too
Absolutely. I'm a long torso squatter myself and back strength and intra-abdominal pressure have made me feel better than any attempt at staying unnecessarily upright.
These days I have some fun with snatch grip deadlift, it's amazing because you start from much lower than a regular dead and you must be quite upright (otherwise you'll hit your parts haha) so I feel like it's really a mix of deadlifting and squatting. Plus the benefits on upper back of course.
the last man on defence is the posterior chain. so f*&%^ true brother! ive been known for some rounded a$$ back / folding good morning near max singles LOL.
rest in peace.