Squat everyday Day 1749: 3 hours sleep

[@ravenvehement6797]

Your built in subtitles are so much better than the stock youtubes bro

[@IvanDjuric300]

Glad you like them, if enough people like them I’ll just leave them there. for me even when I watch documentaries. I love having subtitles there. It just makes it more enjoyable for some reason.

[@keldsports8337]

I like them. I often need to have my phone on silent and unable to use headphones so nice to have

[@dasdos002]

A 170kg front squat with less than 4 hours of sleep is monstrous.

[@IvanDjuric300]

Thanks man

[@khoiminhhoang]

My heart man ❤ your kids make these videos so much better 😂

[@IvanDjuric300]

I love when they join me.

[@v.kokakola2538]

Having an easy-to-do mobility exercise in your arsenal is great. Good to see split squats seem to be doing that for you.

[@IvanDjuric300]

Oh man it’s the best thing ever prepares the ankles the hips like no other exercise I’ve ever tried. I’m gonna do it every day now.

[@losnos79]

haha your daughter was so impressed by you closing that gripper

[@IvanDjuric300]

Hahaha I know

[@ayda2876]

3:45 sooooo cute 🥰😊

[@zachboskovich6616]

Thanks for the tidbit. I’m going to try these out.

[@rimantasandriukaitis2730]

Nice, will try this split squat routine tomorrow. Thanks dude.

[@IvanDjuric300]

Let me know what you think man.

[@rimantasandriukaitis2730]

​@@IvanDjuric300 So i tried this split squat before my regular squat routine. I did only 2x10 non stop and after that my quads were burning and i was starting to feel tired in the knee joints so i stop and went with my regular squats. My squat routine is this - no warm up stretching, no cardio - i ride bicycle to gym. First three sets are the warm up for me with increase in weight each time. So first set i was feeling a bit weak - all joints and muscle were not tight. Second set was best as i remember in few months, everything tight, good force, ect.. And the third + rest of workout (i do 5x5 of 80-90 % or 3x max + 1 x 80% with pause in bottom) was pretty much the same. BUT i managed to add extra set and i think its more of placebo effect, since i told myself constantly in mind - hey today is different, you doing different stuff and it should work out for the best :) Will try few more times since i got a lot of looks from the females in the stretch area while doing those split squats :DDD thanks !

[@sbdman]

Ivan, thank you for the subtitles man

[@IvanDjuric300]

You like em? Should I keep em?

[@sbdman]

@@IvanDjuric300 I'm just big on subtitles as I have em on for everything I watch so I like em. I enjoy it so I will say keep em, but if you get any backlash for it, then it wouldn't be the end of the world for me. I'm watching either way

[@yov023]

I done ATGs program where nordics and split squats were high prority movements. I never felt more flexible and painless while training very hard.

[@IvanDjuric300]

There you go that’s saying something. Lots of people have found benefits doing that program.

[@io-rj6sk]

u stopped doing them tho after program ? or still maintain the same movement not juas as much?

[@yov023]

@@io-rj6sk depends what my program cycle is, but I'll normally have split squats as an accessory after a big compound movement like a normal squat. The extra depth and stretch seems to really open my hip flexors and work my quads. Nordics though I've sadly gotten lazy they're really taxing on my hamstrings, but Im aiming to get back to them because they're really good.

[@io-rj6sk]

@@yov023 so good for warmup and also an after accessory movement. il giv em a try

[@tmacrockets23]

ivan djuric 2: rise of the machine

[@IvanDjuric300]

Hahaha

[@josephmadre5590]

3:30 so cute 😂, love the subtitles too

[@IvanDjuric300]

Cheers mate

[@TrevorCrook-c1s]

Your dedication is impressive

[@IvanDjuric300]

Thanks man

[@Furball_]

I have been doing ATG split squats as a warmup for a while now and I love em, gets everything so ready to squat. Sometimes I need to do some extra stuff for my hips, but 90% of the ATG splitsquat does it.

[@IvanDjuric300]

There you go. I’ve tried 1 million and one things as a warmup to squats but split squats feel so good. They are the best.

[@losnos79]

I remember you mentioned yesterday about kneesovertoesguy... when I was doing his ATG split squats (hamstring covers the calf) regularly my legs felt the strongest they ever were

[@IvanDjuric300]

Nice man. I hope to get to that level.

[@danishaoyama6403]

bro i have been lifting for about 2 years and I knew the word cortisol getting thrown around and I never bothered to look it up. thank you Ivan, I now know what cortisol does to your body lmao. Not only educating me in the ways of strength and squats but also biology

[@IvanDjuric300]

Appreciate that man. Glad I could help.

[@radkobachvaroff]

Woke up sick to this. Good advice on cortisol I did not know that

[@luuhax]

get the nagging thoughts off your mind by just getting it over with, i like that

[@NikiforosDim]

I've been doing the knees over toes split squats for a year. They really do wonders for the hip flexors for me too.

[@IvanDjuric300]

Nice man. One session and I already feel better.

[@CarluttoErnesto]

front squat is looking great Ivan. Any reason for the shift to WL shoes recently?

[@IvanDjuric300]

Thanks man. It’s a long story but essentially winter made me do it. My feet were getting cold. Cold feet tight ankles made lifting really hard. The oly shoes were at least warmer. I’m still very weak feeling in them. But the mobility is better for sure.

[@CarluttoErnesto]

@@IvanDjuric300 Yeah that makes good sense. Can take super long time to loosen up the joints when it's cold! Nice looking shoes too.

[@plasmablocks]

Cossack squats are that mobility exercise for me. Love warming up squatting with different squats. I feel like it not only warms up the body but also primes your body for the position your are training. With stuff like this you can warm up in under 5 min and be good to go

[@IvanDjuric300]

That’s a lesson that I learnt after a few years of training without a warmup. You’re not gonna have a good session. It only gets worse and worse as you start to kind of climb up in the years. You have to warm up simple as that.

[@Megrednow]

The split squats is a really good idea. I also train first thing in the morning and going straight into deadlifts always feels a bit rough. I think even for the deadlift they’d work really well.

[@IvanDjuric300]

Yeah for sure I think any lift it’s better to warm up then not, just the way the body works. You have to get certain joints moving before starting to load them really heavy.

[@francis_L]

The Goku side lunge is also a good dynamic flexibility warm up

[@UltimatePower01]

Love the name, I honestly only seen that movement from Goku lol

[@lucasgraeff5391]

What complements the split squat warm up is laying belly up in on of those yoga balls, an pushing your body out, like trying to get your feet and your hands as far of each other as possible. I started doing this and it stretches a really deep part where the abs and hips connect, and I think it works so well because you are doing the push instead of letting the body just stretch. I discovered this 3 weeks ago and it helped me a lot.

[@IvanDjuric300]

Interesting. I’ve never tried something like this before.

[@baseballstream174]

Im gonna try that warmup out next leg day

[@IvanDjuric300]

I’m sure you’ll like it

[@_AE_69]

algorithm Ivan

[@christopherseat9871]

Did the movie beetle juice beetle juice inspire you to try subtitles!! Good set ivan.

[@IvanDjuric300]

Hahahah cheers man

[@KwisBwown]

🎉🎉🎉🎉

[@SoulRollerFIN]

Plan ahead. Don't sacrifice sleep, especially if you've trained the previous day. Go to sleep early, wake a bit more early to have time to train before everything else. Never sacrifice sleep. Rest is best.

[@IvanDjuric300]

That sounds good, man but when you have to work a nightshift, I’m not sure how you manage that. I think in this situation it’s either train under slept or don’t train it all.

[@SoulRollerFIN]

@@IvanDjuric300 honestly you'd probably be better off resting instead of training, given the high frequency. :D

[@Egoliftdaily]

noti gang gang

[@IvanDjuric300]

Respect

[@scottpope6210]

As a professional insomniac I can say from experience that only sleeping 2-3 hours a night for multiple weeks on end can make your hallucinations much more entertaining. The cortisol info was interesting

[@IvanDjuric300]

Oh man I don’t know how you would cope with not sleeping for multiple weeks in a row. For me I have these nights and then I get back to normality fairly quickly and I will follow it up with damn near 10 hours of sleep the following day so I make up for it but weeks on on end with no sleep is torture.

[@ayda2876]

its funny how you came up by yourself with split squats as the 'best warm up' because thats what the best bodybuilding coaches preach too

[@IvanDjuric300]

I’ve had lots of ideas from the comment section. It’s not all me man. It’s a team effort.

[@ayda2876]

@@IvanDjuric300 oh yes

[@Runner-Boy]

I always warm up with split squat i got it from sika strength

[@IvanDjuric300]

Nice man. Great idea.

[@Virgil_Thrasher]

Hey Ivan, about sleep, would you ever consider polyphasic sleeping? I've found it doesn't negatively affect my recovery (might even improve because of increased activity --> blood flow, nutrient partitioning) and I can still squat heavy regularly with only 4 hours sleep on average. Hit me up for more info or check out my channel. Thought you'd be interested...

[@IvanDjuric300]

Hey man. I don’t know much about this but from just thinking about it right away I think it’ll be very difficult to do this and go to work have a family and all the rest of that stuff. Because right now the whole family sleeps at the same time and we’re awake at the same time. Roughly speaking. So I think from that point of view I think it would be a bit tricky to be awake while they’re asleep. But I’m curious to hear what you have to say about that. Maybe you’ve made it a little bit better than I make it sound.

[@Virgil_Thrasher]

@@IvanDjuric300 All good bro, I'll make a video for you about this on my channel soon 👍

[@keldsports8337]

Your daughter with the COC 😂

[@IvanDjuric300]

Hahah I know so cute

[@raymondjblaze7761]

Working out and having a job isn’t easy bro. Today I am beat: I am having a lazy day today

[@IvanDjuric300]

Do the best you can man. That’s all you can do.

[@TheBcoolGuy]

The auto subtitles are so inaccurate it makes it harder to understand what you are saying.

[@IvanDjuric300]

Ahh crap. Ok good feedback. I’ll keep that in mind

[@prodnus]

Comment everyday Day 50. Leave over and back on the grind ⚒️

[@IvanDjuric300]

Respect

[@MartVaarpu-]

Sacrefice sleep is bad idea

[@smcarrell]

Right foot Forward, you're much looser... Your right hip flexors are much tighter than the left.

[@IvanDjuric300]

Good spot man I love how you notice that because that’s exactly how I feel. Right hip is tighter right hip gives me pain. It’s been like this for years. At least with these split squats I’ll be able to address this effectively and compare side to side.