That would be the most barebones program you could make. Max snatch clean and jerk and front squat each session. Stop after 3 misses. Use fractional plates and you may be surprised how much mileage you squeeze out of that
"And you listen because.." because when I program for myself, my joints become more fragile than the blocks of chalk I'm using and also, I'm a dumb rock
Yall are who ill be getting my programs from for a long while..as a youth American lifter who lost his sauce. Your first Block for WL has looked close to my youth coaching. Thanks yall from TEXAS
Well, that’s just some extra confirmation, along side my (slow, talentless, old person) progress, that I’m not programming myself like a feckin ideeeyit! Which is nice, like! 👍
Nice vid lads. I’ll apply what you’ve said to my new program of alternating hand figure of 8 round each leg kettlebell swings for 13 minutes everyday and see how it improves my rugby game.
Great Video Guys - I am one who does set my training now after being coached for a year. As I have a great spreadsheet for tracking and setting my program (Upper Lower split 6 days a week - 3 heavy - build over 4 week cycle), it makes it easy to manage. It is something I have thought about as not being an expert - I will eventually need to be coached again just for general strength and fitness for the key point for me on this video was - Where am I currently at! thanks.
In my experience the point on not using old 1RMs rings painfully true. I plugged in a month-old 1RM (achieved through copious caffeine use) for my second go at the RTA squat program and got my ass handed to me by week 2. Learned a hard lesson, but hey, certainly wont make it again. Also, if one is able to grind singles well above their predicted 1Rm, but is especially weak at repping lower weights (for example, can grind out 125 for a single but can’t double 111), would it be prudent use a lower weight as a “max” for a program, i.e. basing percentage work off of 115 or 120, rather than 125?
Is it really necessary to set a deadline for your training? I find it hard trying to predict my training outcome for when to switch from volume to intensity and what i should expect, many months in advance.
I tried the RTA Backsquat and died/failed on week 7 day 2. I just couldn't handle it that weight for 5 x 5 even though I had done it for a 3 x 3 the week before. My right knee had started hurting and then my left hip also started aching. Probably some strength imbalance or improper form but the pain become too real after a while and I decided to quit there. Tbh not sure if the RTA is for me as it just seems like too much.
I actually like 6s more than 5s i feel like it’s noticeably better balance of strength and hypertrophy. Get bit of a pump on. 3s or 4s for strength work
What do you boi's think about using a generic training program and making slight modifications to suit your situation? (I can't afford a coach or a personalised program so this is what I do currently, I feel like it's my best option).
Fridge programming step one: lower temperature to about 30 degrees, necessary for fridge status
Wouldn't it be a freezer if it is below 32° F?
Why not just try to max out each session and then get so beat up that for 3 weeks you can barely lift and once you feel better you repeat the cycle?
injuries are cumulative
@@MushookieMan nah hold on I think he's onto something here
That would be the most barebones program you could make. Max snatch clean and jerk and front squat each session. Stop after 3 misses. Use fractional plates and you may be surprised how much mileage you squeeze out of that
Fitz head really lined up well with those antlers
Somebody start following his wife, I think she is up to no good
5 rep max would fuck me up worse than a single over 95% to 97.5%
- my ego justifying an all out rep
"It's turtles the whole way down." Never have truer words been said about writing your own program.
"And you listen because.." because when I program for myself, my joints become more fragile than the blocks of chalk I'm using and also, I'm a dumb rock
Yall are who ill be getting my programs from for a long while..as a youth American lifter who lost his sauce. Your first Block for WL has looked close to my youth coaching. Thanks yall from TEXAS
I absolutely hate programming for myself, but love editing my program for myself
Well, that’s just some extra confirmation, along side my (slow, talentless, old person) progress, that I’m not programming myself like a feckin ideeeyit! Which is nice, like! 👍
Very helpful video thanks lads
Great vid lads
Great video Lads! Incredibly helpful, for sure I'm gonna keep this for future reference.
...looks at infinity tattoo. "so you are the source of my weakness"
Nice vid lads. I’ll apply what you’ve said to my new program of alternating hand figure of 8 round each leg kettlebell swings for 13 minutes everyday and see how it improves my rugby game.
Keep it simple! If you don't shit yourself it's not heavy enough!
Maybe you could review some known programs : 5/3/1, texas, stronglifts, stronger by science programs?
Hey! It’s not an infinity symbol. Its an Ourobouros.
Guys the sika super program is 🔥🔥🔥
Thanks very much. I hope to be a personal trainer soon so this is very helpful.
Valuable information. Thanks 🙏
Great Video Guys - I am one who does set my training now after being coached for a year. As I have a great spreadsheet for tracking and setting my program (Upper Lower split 6 days a week - 3 heavy - build over 4 week cycle), it makes it easy to manage. It is something I have thought about as not being an expert - I will eventually need to be coached again just for general strength and fitness for the key point for me on this video was - Where am I currently at! thanks.
In my experience the point on not using old 1RMs rings painfully true. I plugged in a month-old 1RM (achieved through copious caffeine use) for my second go at the RTA squat program and got my ass handed to me by week 2. Learned a hard lesson, but hey, certainly wont make it again.
Also, if one is able to grind singles well above their predicted 1Rm, but is especially weak at repping lower weights (for example, can grind out 125 for a single but can’t double 111), would it be prudent use a lower weight as a “max” for a program, i.e. basing percentage work off of 115 or 120, rather than 125?
Excellent video, will be referencing this constantly when I'm writing my training during my post season break💪
jesus sika strength jacket out of no where???!!!
What’s your thoughts on a constant 10x3 for the main lifts mainly benching?
Is it really necessary to set a deadline for your training?
I find it hard trying to predict my training outcome for when to switch from volume to intensity and what i should expect, many months in advance.
excellent as always
So what youre saying is
that athletes should train and the next day also train and so on? 🚂
Great talk!
no questions thank you
Thanks for the thumbnail, I'll run that one for a meso see what it does
Is it ok to squat every day if you broke a finger?
You should probably go twice a day to help with recovery
also break the finger on the other hand so there's no imbalance in your training
@@albupavel I think your right, it might have caused some pretty big leg imbalance
It’s just better this way, confirmed
0/10 didn't even mention C++
🤣
I tried the RTA Backsquat and died/failed on week 7 day 2. I just couldn't handle it that weight for 5 x 5 even though I had done it for a 3 x 3 the week before. My right knee had started hurting and then my left hip also started aching. Probably some strength imbalance or improper form but the pain become too real after a while and I decided to quit there. Tbh not sure if the RTA is for me as it just seems like too much.
Bro, just do 6x6 and add a kilo every week forever.
I actually like 6s more than 5s i feel like it’s noticeably better balance of strength and hypertrophy. Get bit of a pump on. 3s or 4s for strength work
Can you incorporate 10x3reps at 85% and a second day for 5/4/3 x 10 reps at 65%ish on main lifts ?
Watching Gurphs training session = watching evidence based training. Assuming he keeps track of his training
Thoughts on Emerging Strategies?
What do you boi's think about using a generic training program and making slight modifications to suit your situation? (I can't afford a coach or a personalised program so this is what I do currently, I feel like it's my best option).
Just ask ai bro. And do agile periodisation
good job inspiring us... serious shit guys :)
If you not maxing out 5 times a day, 12 days a week, are you really Sikastaanian?
I get value 🦍🔥🦍
how do i somewhat maintain oly lifts while focusing on powerlifting
It's called supertraining. There are programs for that.
!!!!!
Question about tip #1, who leaked my program to you guys
Rule 1: don’t buy fake gear
Either of you lads looking for a live in maid? Ill wash your socks and everything
200 fsq 4 months ago, can't do 150 now? obvious juicer
No it's just because Fitz has cut down on the chicken rice and broccoli lately.
I honestly have never considered it
Pipe down laddie