Let's Talk About Ivan's 210kg PB Squat

[@IvanDjuric300]

Excellent video fellas. Really thought provoking. Thanks for doing this.

[@iwnl_vale]

Bump

[@bubbley1234]

:)

[@kiliantreminio]

Get on their squat program Ivan!

[@ghfjfghjasdfasdf]

Our main man, Ivan Poppy Djuric!

[@austinmauger1724]

Chad move commenting "thought provoking" on a video about yourself

[@petrinafilip96]

He gotta be one of the most chill youtubers. He just does his workouts and discusses random lifting related topics, and hes an absolute beast. Love his videos.

[@SportyWizard18]

ivan djuric is just an incredible name like theres no way youre not strong with a name like that

[@pedromoreira6199]

true hahaha

[@homerphilo8853]

hehehe

[@sir0nion]

Ivan Djuric makes him strong and Djurable.

[@georgeperez4685]

Truth

[@juliawilliams1355]

@@sir0nion thats a great a idea for merch for him

[@marka493]

I just want to have an excuse to do 1 inch pin squats with 300% of my max lol

[@Sealed_Chamber]

People will be scared of you.

[@juliawilliams1355]

No one will be scared of you.

[@jimbojimbo6873]

Your mum will be scared of you

[@alfredosempertegui1240]

The greek grizzly guy would be proud

[@dontgetrocked]

Lmfaoooooo I think about this all the time

[@BaldOmniMan]

I love Ivan, but I think it was mostly just the extra sleep that gave him that PR.

[@beauchamphuberville1355]

Dont let Wes watson hear that shit. Sleep. WTF is that. papers ready.

[@hamishakl]

Which means he already had it in him. That doesn't take away from his lift. What kind of logic is this haha.

[@hamishakl]

'Cancel that guys total at the meet, he was SLEEPING! how dare he 😠' - WADA

[@cameronwinrow554]

@@hamishakl it doesn't take anything away from his lift and the original commenter wasn't indicating it does. he's simply saying it wasn't due to pin squats or a "poor man's peak phase," as our sika leaders have deduced.

[@landerhendrickx3522]

Extra sleep, less stress, more food and going from high volume (bodyweight squats for high reps among other things) into a deload (he got sick) and then a lot of practice above 90% (let’s say his intrinsic max was 212,5kg all along before the break from his work).

[@alexmc7798]

He builds confidence in the session with supra-physiological weights (relative to his squats). The tool was/is mental as much as it is physiological, IMO.

[@danshibley5635]

A great example of Post-activation potentiation is the swinging of a loaded bat immediately before an at-bat in baseball.

[@bigJofLA]

Ivan is an absolute weapon! 💯💯

[@zennappi]

Yeah he is a monster, just wish he would squat bit more In his training program..

[@INDAMOMENTFilms]

@@aduantas *Clarence Kennedy has entered the chat*

[@INDAMOMENTFilms]

@@zennappi patience young Padawan, patience

[@Flyingsquirrel69420]

I think there was a few more smaller compounding factors that may have helped him achieve his PB. He said he gained a small amount of weight, he was on holiday from work (less stress, less time on feet), he was sleeping better/more consistent, there may be more, but this is what I picked up.

[@ryceryder85]

I have been subbed to him for about one year now. He is my motivation for consistency and discipline

[@DylanFulbright]

Only took 30 seconds to get on about the breathing. You guys are classic

[@DredFulProductions]

Grant this man a Sikastan citizenship. We will be squatting TWICE a day everyday under the Squat Overseer Ivan.

[@grandoleduke6663]

IRL beer can equivalent for me is lifting milk out of the fridge, sometimes my brain is thinking it's heavier than it is, and I end up smacking it off the shelf above

[@alexandresutherland8745]

Awesome video!!! I've found it hard to find people on KZbin that balance technical research and digestibility of new information and you guys have solved that! Excited to see more content from you guys around these types of breakdown videos!

[@solimanaboutaam3844]

Thank you for the educational content. The performance anxiety effecting actual physiological changes and the post activation theory (really helped w the the beer can experiment) makes quite a lot of sense. Thank you lads.🙏 Go Sikastan. And long live Ivan.

[@stephenward2743]

That analogy with the beer can experiement was perfect, great way to demonstrate the effect

[@INDAMOMENTFilms]

No freakin way, Ivan getting lot of attention on KZbin but now this. Daym hope Ivan sees this

[@jessecarter960]

I used to warm up to a heavy deadlift single before I would squat. Not a 1rm or anything but just about 80%, which was still much more than my squat. Heavier weights on squat would feel much lighter afterwards

[@wolfemooney7188]

The antler-headphone combo looks great on Daire.

[@fkubiggness]

I used PAP with high box squats once(literally 1 session) every 3 months in my favorite plan I have done to date.

[@richardleewz]

You're both right about Japan at the RWC, they stunned SA in RWC 2015, but they also beat Ireland and went on to sweep their group in RWC 2019

[@terrencebeers7105]

Beside the well thought out content I enjoy the interaction between you two.

[@samj8932]

Man that's an AWESOME t-shirt fitz is wearing 😉😉😉

[@jordandaly5033]

So, what would your thoughts be on a powerlifter training these PAP style squats every few months lets just say for one week every three months just so they have some experience in it but not enough time spent doing it to accumulate dramatic fatigue and then using this as a tool while warming up let's just say for squat in a powerlifting competition to give themselves a new 1rm that is realistically outside of their achievable numbers under normal circumstances.

[@Sol-hm7ol]

seems it would be good for peaking, perhaps on the last week or last couple of days before competition

[@TDace25]

Excellent analysis, thank you both

[@christomlinson6068]

Loving the content lads

[@lvortiz87]

I'm running the squat program now. It's fucking hard and miserable and I absolutely love it. Finishing week 4 tomorrow! Can't wait to go for the PB in week 8!! PS: I've never done this amount of volume at these percentages before. Holy fucking shit is all I'll say 🤙🤙🤙

[@danielprest5887]

Which program are you running, didnt mention the title and I'm curious hehe, gl with your PB run

[@lvortiz87]

Their 8 week squat program! the one they mentioned in the video

[@danielprest5887]

@@lvortiz87 ah cool, thanks for the reply

[@homerphilo8853]

Thanks for the analysis boys

[@tariqo16]

people forgot that ivan done 200kg squat 400 day's ago

[@ReonKad3]

Yeah I think at some point you have to be honest with yourself and realise what you’re doing isnt effective. He either needs to up his calories if he’s gonna keep squatting everyday or stop and follow a program 2-3 times a week. I’ve never seen someone work so hard as him and it sucks to see him not progress.

[@ericnephew7533]

@@ReonKad3 his job doesn’t do him any help either. In the 2 weeks he had off he was hitting 200 kgs with ease. On his first day back to work he missed 200kg

[@georgegemp365]

I've been following it for a bit lately and my initial interpretation didn't have anything to do with his immediate training or the fact that he'd been using different exercises etc (as there literally wouldn't have been enough time for adaptation to occur, with the exception being this phenomenon with the pin squats), instead I just saw that he was on annual leave from nursing, and as he tends to train to a daily maximum, his level of fatigue will be chronically high. Therefore, his previous max was probably set under a decent amount of fatigue, so simply be removing work as a stress and allowing himself some more recovery, then of course he was able to his 5 kg shy of his max for 2 weeks and then beat it, because his max isn't actually an accurate representation of his true, rested, competition potential.

[@rouguer6736]

Can you guys make a video on why heavy weights are less fatiguing than doing more volume. This sounds counterintuitive to me but I've definitely experienced it in my training. More info on this would be phenomenal, I'd love to see what some of the scientific studies have to say about this.

[@marledanimefan7186]

Think of it like this. You move 100kg for 3m up and down in your squat. You can do that 3 times for example cause thats how heavy you can lift. So you move 100kg for 9 meters = 1000N * 9m= 9000 J of work. While for a lower weight , for 50kg . You can probably do 20 reps... 30 reps even in that 3m range of motion from the bar going up and down while you squat . So thats 500N * ( 20 reps* 3m ) = 30000 J of work . Basically you do more work than you would with your high intensity lifts.

[@hectorortegaherraiz115]

New Sikastan merch?

[@mertonhirsch4734]

Almost certainly it is desensitization to inhibitory reflex signals.

[@FearWarboar4135]

Where do we get Sika Merchhhh

[@Fogyt121]

I think the potentiation happens because of lowered inhibition. Just like "drunk strength" without the loss of coordination.

[@wizz2k]

The desk-floor joke had me laughing out loud!

[@ExecutionSommaire]

I can relate so much about the butterflies when you expect to hit a new max, and as you descend into the hole you just KNOW in the back of your head that you're not going up with that bar on your back. Sucks hahaha.

[@sneil8056]

great explanation guys. where do heavy rack holds & walk-outs fit in? are they PAP, or something else?

[@Karlschleich]

Great stuff!

[@emilio_penn]

Hey gents, am I to gather you two are saying due to Ivan’s pap method or pin squats where he made a PB of 210kg this day was actually a ‘false’ or max PB rep? Sounds like to me you’re explaining that his PB 210 was not his real strength and only due to this PAP. Almost like a sense of fooling the CNS temporarily to lift super 1 rm. that’s not actual strength level. Whoa 🤯 good stuff!!! I just think there’s many forms and routes of strength building. Ivan is another form different that your guys. This is ok boys. Still love you guys content on this 👍🏽

[@tidiestbear]

Could you guys do a technique breakdown of Kirill Pavlov's clean and jerks? The dudes got some unique lifting mechanics to say the least

[@bullydot4231]

His pin squats are being bounced slightly, I’d like to see him pause a bit more in the first few reps of a set

[@zavierjay224]

Is PAP the same as working up to a heavy single then performing back off sets?

[@simcard027]

ivan said he was doing the heavy pin squats to strengthen himself thru his sticking point

[@keithlittle293]

Good video !!🤙👍

[@buffboi7977]

could that idea of using heavier weights for low reps to get more rest but still train heavy be why the chinese tend to do a lot of heavy squats and pulls right before competitions?

[@OllieMartinGamer]

Good video. How do you not remember Japan beating south Africa tho.

[@danwright658]

Are there any strategies out there to over come that psychological factor involved with bombing or becoming too stressed because you've peaked or prepared for example.

[@danwright658]

Is there a way to negate that anxiety/stress but also peak and be in the best physical shape possible

[@micahasher7600]

Not long term..but he's been doing it two years?

[@ConnoisseurOfExistence]

So, with all of this that you said, how it could be explained the success of Abadjiev's training system, where everyone was lifting max weights every day?

[@alextheguy1858]

The weight was not at a volume to tax the CNS more than could be recovered, there was a high use of anabolic agents to increase the recovery ability and there was a high degree of burn out from this.

[@jonmolina948]

They were doing a lot more work. A lot more shock and trauma in their sessions.

[@webapp31]

Can you guys react to the "unbelievable Bulgarians" training video 🙏🙏

[@nickdutton6218]

I'd like to see Ivan get past what I think is a psychological barrier of 200kg

[@rubixcubesolve]

Why is Ivan in quotations in the thumbnail …? That is his name no?

[@nickwysoczanskyj785]

Suspicious.

[@albinberg4541]

All I was hearing after 5:37 was Eoin breathing.

[@ardvrien]

I've always said PR sounds much nicer imo

[@homerphilo8853]

Definitely PR - This "PB" they're on about is too "Commonwealth-y"

[@alextheguy1858]

@@homerphilo8853 PB is what you eat for PRs

[@JeffO-]

Generally PR in the U.S., a la Larry Wheels.

[@anthonyclark9159]

@@JeffO- it's been around for a long time though, before Larry

[@JeffO-]

@@anthonyclark9159 Certainly. I was just using his rand as an example.

[@weightedsumwl]

Algo gang

[@anthonymarconi761]

Great video! Good science, and great to see Ivan under the spotlights, even if it is the Sikastan inquisitorial searchlights. 😁 On a side note, I'm starting to get triggered by the increasing use of the word "Supraphysiological" in the YT fitness community, because most of the time it's used erroneously (and don't get me started on "superphysiological 😂).

[@casefarley5744]

Came for the knowledge, stayed for the pew pew finger guns.

[@conorkelly9309]

How much dbol/ sarms do I have to smuggle into Sikastan do get one of those t shirts?

[@Runner-Boy]

Lol im just confused he uses flat shoes instead of squating shoes even though he has the squat shoes

[@tommyragnar2174]

Some people with good ankle mobility prefer the flat shoe

[@philipmeisterl]

I would just like a video on what you think on his training in generell hes been doing 600 or so days of squatting and he is now squatting 210 or a little more When he started he was i think at either 180 or 160 i think he squatted 180 before starting the everyday squat and i just think thats not a great progress

[@DredFulProductions]

They have done a couple of videos on this type of training including a interview with Ivan. The bottom line is this is not the best style to train and Ivan knows it. He's not doing it to be the best at squatting.

[@Soccasteve]

@@DredFulProductions I like Ivan a lot, he seems like a nice guy. However, the dude has no idea what the hell he's doing when it comes to programming. The only value he brings with his experience of squatting everyday is how to do so without severing crippling yourself. If you're actually looking to make progress, squatting every single day is a terrible training scheme. It's insane that he's lasted this long. His training has no long term plan. It's just squat, then perform a handful of assistance exercises that he's experimenting with based off what he thinks he needs on how his body has been feeling the past day or two. I'm sorry but training just doesn't work that way. Adaptations to training can sometimes manifest themselves months after the particular training cycle has been completed. You can't just constantly tweak the training based on daily "vital signs" like Ivan talks about. If he hopped on a legit program supervised by an experienced coach I wouldn't be surprised if his squat jumped 50 pounds after a training cycle or two.

[@throwfardude]

PR > PB

[@sumsar01]

Yet again people who do not understand RPE. RPE is not a measure of your feelings. It is a measure of performance, yes your feelings do play into it, but only how a lift felt AFTER you did the lift. But performance metrics, such as bar speed does also play into PRE hence why people like Mike T. can use a tendo unit to measure his RPE.

[@michaellk2254]

CROATIA POWER. WHILE THE COUNTRY ISNT STRONG, AT LEAST OUR SQUAT IS

[@BrandoLewis]

nice laptop

[@caleb22lr]

Иван или Айван

[@beauchamphuberville1355]

Choking and performance anxiety was not expected in a S and C channel...more BDSM? (algo friendly, natch).

[@atrumluminarium]

This video's poppy

[@Arpsie1]

it is also golgi tendon desensitisation not JUST PAP

[@walterwelander9113]

Curious why he sometimes takes the bar out backwards and sometimes forward??

[@alaefarmestatesllc]

Gotta confuse the mirrors right babe?

[@Lewis_1995]

For the camera angle

[@user-zb3lr3ke4f]

his floor isnt even, so its to make it so its not always uneven on the same foot

[@marledanimefan7186]

@@user-zb3lr3ke4f uneven floor follows him even in the gym lol

[@user-zb3lr3ke4f]

@@marledanimefan7186 probably just habit after doing it for like 200 days lol, he talked about the floor a while ago

[@BasedDon69]

2:53 I lose my mind when people dont put colored plates back correctly

[@alejandromagnobarrasa9244]

There’s three of y’all and only one of you have a headset on, and the one that’s not even talking

[@landerhendrickx3522]

Eye-vehn

[@fraserrankin9201]

I'll stick with squatting once a week. Squat going up 10kg each session 🐴. If you know you know 😉.

[@leftphilange69]

WADA just added you to their watchlist

[@sikastrength]

We can only assume from the horse You sacrifice horses to the great horse elder god for permanent PAP??

[@Sealed_Chamber]

You will be squatting 500kg before you know it.

[@JaredTG.]

Horse meat

[@fraserrankin9201]

@@Sealed_Chamber It may get bigger, it might get a little bigger, it may not get bigger at all, we'll see what happens but regardless of what happens we are totally prepared.

[@pjcho9180]

Algorithm

[@steemonkey2000]

Ivan should just do 531 or something similar. He'd hit 250kg in about a year. Instead he just flings himself against a brick wall for KZbin views.

[@ericooliveira9693]

Has Ivan officially been deemed a suspicious person by the Sikastani Commissariat for Internal Affairs?

[@MCBRAWR]

He would be so much stronger if he trained semi-intelligently. Still enjoy his content but every once in a while he’ll drop a realization he’s made in a video that would make you believe he’s realizing how dumb this style of training is. Unfortunately he hasn’t quite realized it.

[@trenhen4311]

That’s kinda the whole point tho. He wants to do it his way which is wut makes the series so enjoyable

[@MCBRAWR]

@@trenhen4311 oh yeah you’re definitely right, don’t get me wrong. It’s hard to understand willingly chasing a goal with one of the worst possible routes is all. It’s easy to imagine a teenager benching every single day - they’re new and ignorant. Ivan’s bending over backwards to make an inefficient program give him any sort of progress.

[@thepeatboggy]

I feel like the method of squatting every day could be very good but you’d have to program in light and heavy days pretty radically to make it worthwhile But I like the sentiment of always doing work

[@trenhen4311]

@@MCBRAWR he’s has made a ton a progress tho right? I squat heavy every other day and have made a ton a progress.

[@MCBRAWR]

@@trenhen4311 it took him quite a while to go from 200kg to 210kg. It’s going to be a lot harder to squeeze progress out the further up it goes. Females handle volume and fatigue better than guys for a number of reasons. If you can stop squatting every day and into a more productive training system it’ll pay off quite a bit down the road. Best of luck!

[@germanrud9904]

Honestly no amount of technique training or volume is gonna get him to 300kg without slapping on some meat on his chicken thighs

[@INDAMOMENTFilms]

That's rich coming from someone who couldn't lift for shite

[@scozzbaggs9224]

Using knee sleeves is the dumbest thing

[@matthewtriaszin1965]

Lmao what