Squat everyday Day 1211: 200kg 21st day in a row

Patreon:
Merch:

Thank You:
Raymund Garcia, Dalton Lam, Cybermelon, Cody Safford, Steven Prica, Kevin, Paul Baneham, Lateef Fall, Anon, Borussia, James Morgan, Ben Wynia, Matt Rogers, Dilshaad, Lukas Jauslin, Ivan Curkovic, William Cory, Niko, Cameron G, Ciaran Byrne, Landon Wilkins, Jaako Aakula, Dima Tsar, Shaun Ratter, Chris Riccomini, Paulo Gonon, Nicholas You Lee , Tomas M.C, Wesley Yow, Aidrik, Euan Purdie, Lennart Nilsen, Reuben Benyunes, J. Kristoffer Holmen, Dylan Hudson , Jules, Joseph Voda, Taylor Gunn, Philip Fiis Moller, Jake Croteau, Manuel S, Ben Rowan, David, Void , Christopher Cahoon, Boris Bachmann, Atanas, Matthew, Anastasios Zeniou, Zach Geis, Khalid, Phoenix Fitzpatrick, Robert Chung H Lee, Josh Hiroti, Jackson, KaityUniverse, Alex, Nicholas Leach, Preslav Stankov, Dylan Y , Tim N, TheLiftingGamer, Edis Babahmetovic, Shaq Khan, Cole Zetz, Julian T, Carl-Henrik Svensson, Matthew Reitman, Alexios Adamantios Karakatsanis, Kyle Hinson, Biggie Thumpz, Daniel DB, Roberto M , Arturo, Big Meaux, Marko Cepetic, Puks, Mitchell A Djunaedi, Tom Sangster, Matt K, Julio Santana, Steven Stetzler, Frank, Colton Miller, Blas, Krystof, Andre Grigorian, Marcos Marroquin, Matt Burridge, iAmSenpai, Kasper van Heerden, Sally McLaughlin, Craig Saperstein, Jesse Galloway, U, Lewis Ball, Chad Glazier, Brian VanBeek, Cristian Pl, Erik Wiseman, Riley Fitzpatrick, Rhoyd Quaid, Azarina Dehgani, Jesse Luna, Sean Quinney, Patrick Grierson, Logan Baron, Kamil Ogorek, Burny, Nate Skinner, Deegan Powell, Richard Chi, Tim Wise, Bhisma Bakhai, Merrie Leiderman, BigBuffa, Dale Charles, Badonka Trunk, Joonas Limberg, Evan, Kaleeb, Christian Hernandez, iLickToesAtNight, Aaron Halfaker, Will Diaz, Bas van der Veen, Gabriel Ahnlund, YoungInsulin, Andrew Moore, Ben Smith, Adonis Acevedo, Endarulf Shahid Ali, Tristan Gibson, Patrick Cunningham, Varun Harpale, Iver Omenas, Usman Ali, Adarsh G, Paul, Louis Adams, Michael Pennartz, Jason Chuah, Estelle, Miz Rahman, Avi, JP Rodas , Grip, Joseph Garnham, Michael Keogh, Jace M, Cristiano Santos Pinto, Ben Parsons, Isaac Hogfeldt, Mehdi Yacoubi, Kali Birk, Anonymous, Tom Frisby, Gregory Kalinousky, Christian Hernandez, Jake Vrindr, Danny, Alex Caffrey, Aristotle is Not a fan of Plato, Martin Gasparovic, Aaron Steele, Nikola Kraljevic, Henry, Gregor W, Benjamin Kowalczyk, Jayden Luu, Vince, Kerem Boztay, Alek Ruzic, Filip Stevanovic , Gordon Arscott, Troy Verwayen, Kellen Goodell, Juuuuurian, Steve M, Samuel Richards 97, JW, Hector Mata, Alex, Sebastian, M P, Thomas Parker, Doom Slayer, Nicholas Reish, Joe Vande Vusse, Johan G, Avery Blount, Adam Geyer, Turbochooka, Quentin Woods, Bill Higgins, David Hildebrand, Dustin Wood, Maki Benedicto, Hamish Henare, Jarrod Nuku, Andrew Dacenko, Vladimir Martinez, Luis Rodriguez, Arief Saragih , Justin Clark, Martin Dehner, Olli Pasanen, Viraj Shah, Earl Robbins, Matthew Glaister, Alfredas, Mike, Mm, Will Emrey, Abdullah Bismil, Bloatmaxx, Robert Wang, Kastan Maness, Zach Kruchkow, Jonathan Fitzner, Luke Padula, Jason Dang, Andre Aksenov, John Feng, Mint Jelly, Balint Bax, Bradley Kaan, Patrick Miller, Bogdan Popovic, Chris Fox, Thenorthernlion, Tim, Александр Шевченко, Stelios Kiayias, Wolf, Jeffrey Wong, Erick Miller, Anders Skavhaug, Isaiah Ballah, Alexander Bertin Oyhovden, Roger Calderon, Christian Vance, Sahil Jain, Leddy Villa, Vitor Caires, Adam Zaiter, Louie Pagliara, Zak Kol, Philippe Carphin, Vince, Evgeniy, Harry Taylor, Rahul Sinha, Edmund Huang, Shivan Sivakumaran, Raffi Chilingaryan, Kilian Wendel, Rick Appel, Luca Guttadauro, Kyle McDonald, Brandon Mercado, Life as Chris Yanak, Lewis Gunson, William Burke, Jack Ferriola , Chris Roy, Orhun Senturk, Ben Schewel, Bernard Gonzales, Brandon Nguyen, Caleb Flood, Josef Sperber, Junior Madiba, Michael Gilbert, Youssef K, John Krause, Ian McGuire, Chad Crawshaw, Brandon PJ, Aaron Parker, Matias Akers, Duncan Lawford, Leonard Luoma, Brian Moran, Alisher Ceran, Brad Van Fleet, Hari Muddana, DCozy, FrantaKoci, xEJDx-, Obeseabbas, Reed Champagne, Douglas Cleary, Rodney R, Ryan Markey, Josef Tiljander, Billy Dyer, Winston, Samuele Misino, Tarjei Grønås, Marinus de Jager, Thomas Vaughn, Jihad Salma, Finn McSwiggan, David Doran, Will, Liam Burns, Adam Gransicki. Captain insano, Josue, Guzman, Tim Weber, Mike Allard, Samuel Krug, Nathan Voelker, Toll Stalker, Adrian Moser, Kannon Smith, Peter Gallagher, Abu Zakariah, Zoey Cole, Haroon Sherjan, Andrew Frank, Borys Zasada, Jake, David Billing, Xavier Arocha, M Mikael HH, Tomáš Backstuber, Erim, Eliot Miller, Pozza Pizz, Justin Castellanos, Max Vos, James Martin, Eoin Maguire, Sergei Holodny, Mr_DFK, Eric Tran, Jack, Toby Anderson, Dennis Koitzsch, Anthony Giannone, Der Bär, Renato Miletic, Bradley Griffiths, Petro Kartsakis, Yusuf Shalaby, Charlie Earl, Trevor Lundblade.

[ImBozz]

The craziest thing is that 21 days passed so fking fast

[andrewdatsenko]

Hey Ivan re elbow: I had golfers elbow aka medial epicondylalgia for more than a year and what finally helped me is doing slow wrist curls. Do those slowly 4s eccentric and 4s concentric with load that does not aggravate pain for 3 sets 10 reps in both supinated and probated directions.

I have tried resting, braces, ice, massage gun, cortisol injections, but what helped me was wrist curls.

[theosteed]

I know you always tell us you’re nothing special, but this is truly special man.

[Tan]

I find that long dead hangs, reverse curls, and wrist pronation/supination (preferably using something that has a handle on one end and weight on the other) all help me a ton with elbow pain. Honorable mention to finger extension bands as well since they're cheap to buy online and you can multitask and do them sitting at a desk or on a couch no problem.

[BenchPressEveryday]

This is how many of us are rooting for Ivan
👇

[losnos]

I think someone mentioned this before but when I had bad elbow tendonitis from heavy skullcrushers the thing that helped me was taking a resistance band around my pullup bar and just doing tons of tricep pushdowns to get blood flowing through the area. That and a little rest from the skullcrushers really seemed to fix it for me.

[neLastHerp]

For the elbow issues, instead of doing bicep curls with the bar. Try doing hammer curls with a dumbbell or weight plate. For me, that always helps with elbow pain or tendonitis. The hammer motion makes a big difference for me.

[Shaunelvey]

Ivan, I had golfers elbow quite bad. It’s pretty much gone now, the way to sort it is to get a very light dumbell (3/5kg) and do lots of wrist curls on the end of a bench. Also go side to side with the dumbell similar to how boxers train their wrists. Like Golovkin does with kettlebells. Stretch out the forearm tendons first then 3/4 sets of 12/15 reps every day. I’m pretty sure that’ll will ease it. Tbh bicep curls made mine worse

[archerrofe]

I don't trust those strength calculators. I find candito's method of multiplying the weight times 1.03 for every rep done after the first rep is pretty accurate. Eg for your 200x3 would be 200x1.06=212 and your max is 212.5kg. Not saying it's completely accurate but it seems to line up pretty well.

[ExecutionSommaire]

Yeah I have the same feeling, whenever I get lazy on pushing the reps on sub-max weight I kinda lose the ability to work hard. Singles are "easy", and light volume is more about cardio and managing the pump, so there is a missing link if you only train these two extremes.
For elbows I feel you, right now I do supine/neutral/pronated dumbbell curls AND triceps isolation with the cable haha. All because of various elbow discomfort that popped up (mainly because of bench I think)

[adriaanmorosan]

Small advice when doing the plyos Ivan, think about as little ground contact time as possible in between jumps.

Congrats on the crazy streak😎

[TheJacali]

Yo Ivan I know exactly what to do for your wrist and forearm pain bro.

Search old school strength Chuck Sipes wrist curl. The owner of the channel is awesome! He’s all about training forearms/wrists, neck and calves. He can literally wrist curl well over 100lbs super super fat grips one handed.

I suggest binging his channel because he shows tons of techniques for doing this exercise. Best tips I’ve learned that have been helping me are use the same weight for 4-6 months & for the first half only do half range of motion then passive stretching later to help with tightness. Then start doing full rom deep stretching wrist curls the last few months with the same weight. So in beginning lower from a flexed position to a neutral wrist position.

I love this particular exercise because I’ve had absolutely tremendous benefits when it comes to maintaining the aggressive shoulder position of a barbell back squat. If your wrist is stronger & more flexible then there’s less strain on your shoulders. He also teaches a lot of technique to train the specific ulnar area you’re talking about.

[henriksvensson]

In my opinion the 180 Kg looks smooth and easy, but not too light why I think that is the ideal weight for backoff volume work after the 200 Kg single.

The difference of 3 reps and 4 reps with 200kg is around 6.5 kilos. So in theory, with the right volume that equals from 6 weeks to a couple of months to jump up with a 4th 200 kg repetition.

200 and 180 kg on fresh volume days and lighter high rep and body weight squats on sore recovery days I think is a good idea, that way one could still squat every day and still get enough volume in.

That is just what I would do but each to their own :)

[josemarialaguinge]

Your thought process seems accurate imo. You're gonna get 200kg×3 really fast. In the pushups I recommend warming up with tricep work and finishing with training for the finger extensors instead of hammer curls.

[albertosara]

i suscribed recently after finally deciding to click your videos since youtube has been recommending them to me for a long time.

honestly? kinda sad i didn't start watching from before, they are a very interesting records from a journey

[dogjones]

It could be that the elbow pain could be from elbow flexors other than the biceps. Could be worth looking at doing reverse curls or other forearm work

[koftehorgg]

Hey Ivan, awesome job as always. What's the secret of that knee stability and strength for you ? You don't use any sleeves or whatnot and you seem to be unfazed under very heavy load. Personally, after dealing with meniscus tear I've been struggling under heavy load without using a knee sleeve even though I've done rehabilitation and stability work for long time. Things just doesn't feel the same in the knee after the injury in that case. I would like to hear your insight. Keep up what you doin'. Much love from a fellow half Balkan living in Turkey

[axelvekemans]

Reminds me of my tennis elbow, try this: massage your forearm just above your elbow, dig in for one minute. Does it help/remove the pain from extending your arm?

[andreburck]

Whenever I do it tons and tons of reps with calisthenics, my joints start bothering me. A couple thousand bodyweight squats? My knees are absolutely shot. 300 pull-ups? brutal bicep tendinitis. Dips? Elbows are destroyed.

This has caused me to just start adding weight to calisthenics and keep it at five sets maximum.

[stevenmccaulley]

I’d try to find a way to make body weight squats/push-ups a part of your routine still. With body weight squats, the carryover is it feels like it is so easy to go through the proper bar path with the barbell. Which is harder, a set of 50/100 b.w. squats? Or 200 kg for 1? From personal experience high rep body weight squats make that back squat feel like a holiday