@@robjaniszewski2841Knowledge is power, that means you already have the power. Just start doing them as frequently as possible (at least twice a week at 70%+) and you'll blow yourself away with the gains you make in a year.
Toshiki actually has a squat program for the average joe on Black Ship's youtube channel he made for Tatsuya Kaga, Black Ship's media guy. It's 5-8 sets x 8-10 reps for a month, then 5 x 5, then 8-10 x 1-3 with ramping up and down sets for 2 to 3 times a week. Tatsuya ended up going from a 185 squat to 200 in a month and a half of the program, and I believe now he squats around 220. There's a few additional videos on Black Ship's channel showing Tatsuya doing the program and his progress He explains the program here: ua-cam.com/video/WVRxUBIv1Vc/v-deo.html
its crazy how much Tatsuya have improved. I'm not sure if he still follows Toshiki program now but their whole team seems to know their stuff about squat programming.
@@areyouusingthatsquatrack8256 There's no set percentages, but generally start your working sets at around 80-85% of your rep max, then work up to a tough set or two or try to go for a new rep max if you feel you can, then do back off sets for the rest of the sets. Here's the entire playlist of Tatsuya's training and you can see for yourself what he does ua-cam.com/video/iANNYPOmwyc/v-deo.html
@@drmonstaa1 80-85% seems pretty high for that first month for sets of 5-8 but yea I'll check out the link. What does Toshiki suggest for the Olympic lifts programming? sets, reps and frequency for the average joe? if he's said anything on YT about that too i'd like to see his advice on that as well.
@@areyouusingthatsquatrack8256 I wrote it as sets x reps so it's 5-8 sets of 8-10 reps, 5 sets of 5 reps, and 8-10 sets of 1-3 reps. Also, it's just a squat program, so he didn't say anything about other lifts, but I would assume that Tatsuya was doing other types of lifting as well. Just listen to your body, if it can't take as much as what Tatsuya is doing then lessen the load, and vice versa, don't feel like you have to follow a program 100% exactly.
Honestly, I think it's a good thing fitness youtubers and vloggers talk about being tired and unmotivated and sore. It's a big part of training regularly and I'm not sure it serves the audience's best if every fitness youtuber talks only about nice things and doesn't mention the downsides or bad days. It's like keeping a diary without touching the negative parts of life. It works if you want to log good things for something, reminiscing them later or trying to keep a positive mental state, but not so good if you're making an honest record or if your goal is to deal with thoughts. Like when I have talked with friends and people who train, they practically never mention being tired or sore. Even though being sore is like the majority of training and after getting back to the gym and doing a hard workout, the next day you're lethargic, barely able to get up from the bed even. I have multiple times wondered if I can even attend an activity because my legs or arms don't work and I struggle to get up from a bench or chair with the burning feel and weakness. It has made me think if many others don't train very seriously or if they just pretend that they're 100% for no obvious reason (other than avoiding to show weakness or something). And this applies to both guys and girls. And I don't even mean mentioning it to complain, just to be social and talk about what's going on in the moment. For groin I love the exercise I saw on Squat University (you have his book too I recall), holding a kettlebell while being on one knee and turning the other leg about 90° and then shifting towards that leg. It allowed me to open the hip so much more and relieved that very very tight feeling groin. I don't know how universal exercise it is, but it feels great as a warmup. My personal plan is to try Stronger by Science's free strength program by Greg Nuckols next, in the cycle starting now. Looking at it was definitely some sort of shock to me at first. Let's just say that I didn't expect squat strength program to go with 75% AMRAP and the same -2 reps for sets. But it was 1x week beginner program so maybe it's more about building muscle (the intermediate and advanced have lower reps). We'll see how it goes.
@@joshuavd5194 i did about a month of it and it actually went pretty well, but I have a 1-year-old and he got sick then i got sick and there was about a week of very little sleep and terrible recovery so i decided to ditch it because it took up too much of my life. as long as you're careful and start with a weight you know you can do and gradually build up week to week, it's actually not bad to do for a 4-6 week strength/volume boost.
I hadn't squatted for years and started going hard about a year ago, a combination of 5x5, 5x3 and 3x3 workouts 2-3x a week (never under 70% basically, with clarence kennedy ATG form), baseling of the first workout was 225lbs for a 5x3 and a year later I consistently do 365 5x5 pauses, 385 5x5 on a good day. Decent increase in strength squat strength. But let me tell you. In this time of squatting I deadlifted less than 10 times (PR days basically to fuck around), my max went from 565 to 675. The best thing for your deadlift is to not deadlift at all, just ATG back squat.
I tried RTA but failed on week 4 day 2 Went back and restarted at higher weights for weeks 2 and 3 And failed week 4 again. I just can't do the volume So anyway I'm doing the toshiki challenge now
@@MrLazyPhD by 5*5 day do you mean the first or the second one? The bar felt like nothing on the first one but i messed up the first 2 sets on the other and the last set was brutal.
I ran the RTA squat program a few months back, and made the reps every day except week 4 day 2, I think I got 8, 6, 5 or something like that. I kept going, and ended up failing the week 7 heavy day as well, was supposed to hit a double but ended up only making one rep and calling that a new 1RM. I'd say you should take a week to clear out, then reset to the start of the program with a slightly more conservative starting max, that way you can actually complete the harder weeks. Don't worry if some weeks feel easy.
@@cheeks7050 by doing the planned weights the first time, I failed week 4 day 2 I increased the weights to be stronger, to increase my chances of completing week 4 day 2
Great Videos. Just want to say I love your training shed. I have a space that is about 2.5 m x 2 m but the ceiling is too short. I might be able to build me an area of 1.5 to 1.75 m x 2.5 m with a higher ceiling. Not sure if that would be enough room for all the lifts!
My 1 year old daughter started daycare two weeks ago and already got sick and got me sick. My wife is not sick and I’m like wtf. Anyways I haven’t squatted this week. My gym is a 110 F garage in Georgia.
I think one thing that could be the justification for toshiki doing this program is because he's such a high level athlete. What is his training age? Perhaps his body just demanded an insane amount of volume in order to push that PR. Also did he say how long he completed this for? I cannot imagine it was for to long. This amount of volume at the level of intensity no one should do. Unless your at toshiki's level and I doubt anyone watching this on UA-cam is on that level.
I think I am having the same hip issue. The way you describe it matches up perfectly. What have you been doing to address it? I've been battling this for a couple months so any tips would be appreciated
Contemplating starting RTA and see it comes with 8 weeks of program vs 8 weeks maintenance. How does the maintenance phase work? Is it meant to allow 8 weeks of recovery from the program before starting it again? To start on the maintenance prior to the program? Can you run some upper body bodybuilding-esque training alongside this program or is it expected to impair progress of RTA?
After the RTA you are peaked. The maintenance phase is meant to solidify your growth. You run the RTA, then take a week off and then do the maintenance. You sure can, but i would suggest to lay the focus on your squats and go ham on the accessories.
Usually people that look normal while on roids know their stuff about it and before taking any they take testorone tests to know the proper amount they need for performance boosts. Thats why some people dont look like they are on gear.
![Secret Olympic Training Footage - Most reps @ 400kg Ever - New Doping Scandal [Sika News Show]](http://i.ytimg.com/vi/sMj7KDgsdhQ/mqdefault.jpg)
![Secret Olympic Training Footage - Most reps @ 400kg Ever - New Doping Scandal [Sika News Show]](/img/tr.png)
When Toshiki said he should be doing 330kg, he took it personal.
5x5s are a a pathway to many abilities some consider to be unnatural
they're the truth.
Can this power be learned?
@@robjaniszewski2841Knowledge is power, that means you already have the power.
Just start doing them as frequently as possible (at least twice a week at 70%+) and you'll blow yourself away with the gains you make in a year.
Not from a natty.
@@horizonforevergold clarence did it and hes natural
Toshiki actually has a squat program for the average joe on Black Ship's youtube channel he made for Tatsuya Kaga, Black Ship's media guy.
It's 5-8 sets x 8-10 reps for a month, then 5 x 5, then 8-10 x 1-3 with ramping up and down sets for 2 to 3 times a week. Tatsuya ended up going from a 185 squat to 200 in a month and a half of the program, and I believe now he squats around 220. There's a few additional videos on Black Ship's channel showing Tatsuya doing the program and his progress
He explains the program here: ua-cam.com/video/WVRxUBIv1Vc/v-deo.html
its crazy how much Tatsuya have improved. I'm not sure if he still follows Toshiki program now but their whole team seems to know their stuff about squat programming.
at what percentages though for each rep and set scheme?
@@areyouusingthatsquatrack8256 There's no set percentages, but generally start your working sets at around 80-85% of your rep max, then work up to a tough set or two or try to go for a new rep max if you feel you can, then do back off sets for the rest of the sets.
Here's the entire playlist of Tatsuya's training and you can see for yourself what he does ua-cam.com/video/iANNYPOmwyc/v-deo.html
@@drmonstaa1 80-85% seems pretty high for that first month for sets of 5-8 but yea I'll check out the link. What does Toshiki suggest for the Olympic lifts programming? sets, reps and frequency for the average joe? if he's said anything on YT about that too i'd like to see his advice on that as well.
@@areyouusingthatsquatrack8256 I wrote it as sets x reps so it's 5-8 sets of 8-10 reps, 5 sets of 5 reps, and 8-10 sets of 1-3 reps. Also, it's just a squat program, so he didn't say anything about other lifts, but I would assume that Tatsuya was doing other types of lifting as well. Just listen to your body, if it can't take as much as what Tatsuya is doing then lessen the load, and vice versa, don't feel like you have to follow a program 100% exactly.
Honestly, I think it's a good thing fitness youtubers and vloggers talk about being tired and unmotivated and sore. It's a big part of training regularly and I'm not sure it serves the audience's best if every fitness youtuber talks only about nice things and doesn't mention the downsides or bad days. It's like keeping a diary without touching the negative parts of life. It works if you want to log good things for something, reminiscing them later or trying to keep a positive mental state, but not so good if you're making an honest record or if your goal is to deal with thoughts.
Like when I have talked with friends and people who train, they practically never mention being tired or sore. Even though being sore is like the majority of training and after getting back to the gym and doing a hard workout, the next day you're lethargic, barely able to get up from the bed even. I have multiple times wondered if I can even attend an activity because my legs or arms don't work and I struggle to get up from a bench or chair with the burning feel and weakness. It has made me think if many others don't train very seriously or if they just pretend that they're 100% for no obvious reason (other than avoiding to show weakness or something). And this applies to both guys and girls. And I don't even mean mentioning it to complain, just to be social and talk about what's going on in the moment.
For groin I love the exercise I saw on Squat University (you have his book too I recall), holding a kettlebell while being on one knee and turning the other leg about 90° and then shifting towards that leg. It allowed me to open the hip so much more and relieved that very very tight feeling groin. I don't know how universal exercise it is, but it feels great as a warmup.
My personal plan is to try Stronger by Science's free strength program by Greg Nuckols next, in the cycle starting now. Looking at it was definitely some sort of shock to me at first. Let's just say that I didn't expect squat strength program to go with 75% AMRAP and the same -2 reps for sets. But it was 1x week beginner program so maybe it's more about building muscle (the intermediate and advanced have lower reps). We'll see how it goes.
Stop telling me not to do it, I’m doing it no matter what!!!!
how did you go?
@@joshuavd5194 i did about a month of it and it actually went pretty well, but I have a 1-year-old and he got sick then i got sick and there was about a week of very little sleep and terrible recovery so i decided to ditch it because it took up too much of my life.
as long as you're careful and start with a weight you know you can do and gradually build up week to week, it's actually not bad to do for a 4-6 week strength/volume boost.
Your recover must be on point. Would love a video on recover tips and essentials
try some deca
the biggest benefit of anabolics is enhanced recovery ability. It really is a huge difference.
Bussy
I hadn't squatted for years and started going hard about a year ago, a combination of 5x5, 5x3 and 3x3 workouts 2-3x a week (never under 70% basically, with clarence kennedy ATG form), baseling of the first workout was 225lbs for a 5x3 and a year later I consistently do 365 5x5 pauses, 385 5x5 on a good day. Decent increase in strength squat strength.
But let me tell you. In this time of squatting I deadlifted less than 10 times (PR days basically to fuck around), my max went from 565 to 675. The best thing for your deadlift is to not deadlift at all, just ATG back squat.
Yes
Love a good 5x5 on the back squat, it’s brutal but manageable and so rewarding
I have that exact elbow pain. I'm excited to see those exercises!
Rippetoe has entered the chat
Squatting to the tempo of Al Gore’s Rhythm is Da Whey.
I tried RTA but failed on week 4 day 2
Went back and restarted at higher weights for weeks 2 and 3
And failed week 4 again. I just can't do the volume
So anyway I'm doing the toshiki challenge now
I believe they say if you get 80+% on w4d2 or the 5*5 day, you should keep progressing
@@MrLazyPhD by 5*5 day do you mean the first or the second one? The bar felt like nothing on the first one but i messed up the first 2 sets on the other and the last set was brutal.
I ran the RTA squat program a few months back, and made the reps every day except week 4 day 2, I think I got 8, 6, 5 or something like that. I kept going, and ended up failing the week 7 heavy day as well, was supposed to hit a double but ended up only making one rep and calling that a new 1RM.
I'd say you should take a week to clear out, then reset to the start of the program with a slightly more conservative starting max, that way you can actually complete the harder weeks. Don't worry if some weeks feel easy.
@@cheeks7050 by doing the planned weights the first time, I failed week 4 day 2
I increased the weights to be stronger, to increase my chances of completing week 4 day 2
..and the one girl that watches this! 😂
Al gore's rhythm
You gotta pump those numbers up. Those are rookie numbers.
Man. Congrats on the 300kg.,
Cleans are looking smooth!!
I like the workout just not everyday, maybe twice a week, could see someone running this for bench up to 3 times a week
The roof is the most important part to have insulated
Great Videos. Just want to say I love your training shed. I have a space that is about 2.5 m x 2 m but the ceiling is too short. I might be able to build me an area of 1.5 to 1.75 m x 2.5 m with a higher ceiling. Not sure if that would be enough room for all the lifts!
Sounds like you need to start digging
It would be nice to have those Korean elbow exercises. I’m with elbow issues for months now. Already visit some “specialists” and nothing 😫
My 1 year old daughter started daycare two weeks ago and already got sick and got me sick. My wife is not sick and I’m like wtf. Anyways I haven’t squatted this week. My gym is a 110 F garage in Georgia.
This video didn't age well, he ended up doing it and hitting PB's lol
This could be used in a drinking game, a shot every time he says "BUT".
“Not like mushrooms” 😂
Hello Bursitis
Can you do a full day of eating?
Is the implication here that this "challenge" should only be attempted by suspicious lifters?
3х10 on 60%? I was doing 75% and thought that I’m just weak lazy ass couldn’t handle the task. Never was so satisfied of being wrong.
I think one thing that could be the justification for toshiki doing this program is because he's such a high level athlete. What is his training age? Perhaps his body just demanded an insane amount of volume in order to push that PR. Also did he say how long he completed this for? I cannot imagine it was for to long.
This amount of volume at the level of intensity no one should do. Unless your at toshiki's level and I doubt anyone watching this on UA-cam is on that level.
This almost seems like a program Louie Simmons would have come up with to punish a training partner. Lol
toshiki is also on copious amounts of gear.
@@ioniordache8372 of course lol, but that all still applies. Unless you wanna tear a quad or blow a knee out. Gear is the only way lol
pig squat challenge inc??
I think I am having the same hip issue. The way you describe it matches up perfectly. What have you been doing to address it? I've been battling this for a couple months so any tips would be appreciated
Pulling movements like rdl’s and good mornings have always cured hip pain for me, might give that a try
kettle attached to foot, raise foot to upright chest
Ive been doing 5x5 recently
Contemplating starting RTA and see it comes with 8 weeks of program vs 8 weeks maintenance. How does the maintenance phase work? Is it meant to allow 8 weeks of recovery from the program before starting it again? To start on the maintenance prior to the program? Can you run some upper body bodybuilding-esque training alongside this program or is it expected to impair progress of RTA?
After the RTA you are peaked. The maintenance phase is meant to solidify your growth. You run the RTA, then take a week off and then do the maintenance. You sure can, but i would suggest to lay the focus on your squats and go ham on the accessories.
Has gurph ever gone over his home gym setup? Curious about the platform
There‘s a video of Gurph and Fitz building the High Performance Center on the channel.
@@paulsohns3930I looked for this video but couldn’t find it, could you link it?
isn't it Girth? A nickname he got from being wide? Or am I just ignorant?
@@TheDavveponken bro idk, I don't understand Irish accents
Can anyone recommend a good squat program for beginners? I've been squatting twice a week for about 3 years and haven't improved very much
You can't tell me what to do!
Do you play basketball? I want to see you playing basketball😊
fahve
Gurph you won't tell us your supplement stack for this training block?
How come some people look normal on peds, and some people look all puffy and weird? 😂
Usually people that look normal while on roids know their stuff about it and before taking any they take testorone tests to know the proper amount they need for performance boosts. Thats why some people dont look like they are on gear.
@jonathanferrari425 oh thanks for the info.
I figured it was something to do with different types of drugs 🤷🏼
Are you saying he's not natural?
@@TheDavveponken who? The Irish Fridge?
I would not say such a thing
first