Sika Strength Review - 10 Week Powerlifting Block
HTML-код
- Опубликовано: 21 окт 2024
- A full review of my first 10 weeks using Sika Strength's custom 1 to 1 powerlifting program. I talk through the sets and reps, volumes, intensities and other variable to try and help me get a strong as possible. Overall a great program with great results but very hard.
Instagram - www.instagram....
Sika's Channel - / @sikastrength
The week 5 volume dip is to allow additional recovery; it’s a feature of some longer programs (10-12 weeks cycle).
your analysis and Layout is amazing. So beeing an Accountant is like cleaning up a messy room lol
Thanks a lot!
Great video Hadyn. Love this kind of data breakdown and in depth discussion - very informative and relaxing to watch for us data geeks. It would be great to see a similar breakdown video about how you plan your nutrition over a particular training block. Like how your caloric intake changes as the training volume increases, managing optimal body weight to hit certain lifts, or even how changes in training affect appetite, etc.
I follow a fairly simple diet and dont do so much tracking on it. I feel like training makes the most difference. If I eat mostly what I like then I will still make progress
You sound like a grumpy accountant through 99% of the video 😂. This is a solid analysis of the program. Keep crushing the weights and posting!
Haha this is me in a good mood while not at work
I think does dips in volume where like a mini deload session. Keep the intensity just lower the volume.
Yeah that would actually be a good idea if fatigue is too high
I'd love to see a cheeky phone call between you and sika regarding your concerns. I thought you were doing a ton of core work (5 sets per day), and not enough supplemental exercises too. But from sika's videos it seems that they use core work as pre-hab. Obliques and to some extent abs protect the spine, right? So I get where they're coming from. I think that the use of accessories like quad nordics was just to put in some more volume, but not fatigue your cns for your following day. Weren't you doing like 50-70% intensity back to back on squats/deads? Maybe they didn't want you to miss a day because you pushed too much on safety squats? A 5 day split leaves a small window of time to recover in. Especially when you're doing basically high intensity fullbody workouts
Yeah to be fair I'd probably be ruined with more compound but swapping a high bar day to safety squat would be fun
I just keep thinking how BIG your channel could be if you posted more consistently.
- Content is there
- Strong As Hell
- Acrobatic
- Good Edits!
Thanks. I just wish I had the time to post more content!
Thinking the same
@@HadynWiseman quit your job and go full time :-D
As someone who works in one of the big accounting firms I am definitely miring that data formatting. Thanks for the very well organized and honest video man, if I ever get to a point where I feel I'm advanced enough to justify personalized coaching Sika would be the first ones I'd look for
Yeah im in a big 4 as well. Which are you in?
@@HadynWiseman I've been with KPMG Tax for the last couple years. Very cool to see that kind of data driven thought process when it comes to your own training!
@@HadynWiseman hahahaha I love how most of the comments on both block vids are about your clean as hell data and spreadsheets
This is such a great analysis. Thank you so much. Would love to see more of these kind of vids in the future. I think that dip in deadlift volume on 3rd week is there to counterbalance the peak of squat volume on that week and overall drop in volume on week 5 could be a mini-deload between accumulation and realization phases.
Yeah I think that's why, probably a mini reset as the weights were about to increase
Good to see more Brits posting valuable information. Subbed.
In regards to your bench. The 155kg was probably there because you got stronger in different positions that have a direct correlation to the bench.
So then when you went into a block where you upped the frequency of competition bench you then take that broader strength base and use it to further enhance your specific strength in the competition bench.
The drops in volume are just small deloads akin to the Russian variable loading periodization. Where there will be planned volume drop offs to allow for a super compensation effect.
Thanks, yeah it makes a lot of sense. Good analysis
I think it's universally accepted in powerlifting that low bar squats best the shit out of the body and high bar squats are the main way to create volume for squats, only moving to low bar focus towards peaking. I also assume that hitting the intensity phase crossing 70% there was intentional recovery to be ready to push.
Also it puts an interesting perspective on powerlifting volume after Dr. Pak's thesis on minimal volume dose for increasing 1RM in powerlifters and how shockingly low it was (the participants I believe were competitive powerlifters and the measurement for meaningful increase limit was based on the powerlifters and coaches). And frankly there are reports from some successful people lifting only once a week and then the high frequency programs. Obviously once seen the effect on the athlete, individualising for their needs.
I remember Sika guys answer core work questions in this manner: it takes some effort to build the level they want to see in the athlete, but after that it doesn't take much to maintain that level. Perhaps that's the reason to high volume and it would dip later. I'm intrigued by the challenge desire, I haven't heard of that philosophy in strength sports training before. I'm used to hearing about the monotonous hard consistent work to improved averages. You said you'd talk about communication but in the end you didn't talk about it much.
I believe if you want an enjoyable program, you probably want to do recreational gym or not have high expectations for results (not that exciting stuff doesn't bring results, but as Omar Isuf said "training for strength is boring").
You did wonderful things to the spreadsheet.
Did you discuss your concerns with the Sika Strength boys? The bench press volume seems very low for someone at your level - hell, my 1RM is about 120kg and I bench three times a week.
Yes its been increased now and is working well
Doesn't that feel like a lot. Are you doing very light some days? I think most I ever did was twice
Great review. Thank you
I agree with your assessment of their spreadsheet. You would think they could make something that looks more professional. The spreadsheet looks like Eoin's shed
Hadyn,
I was wondering where you got the belt squat attachment for your rack? Rogues doesn't seem to offer anything similar what ive seen you use.
I got it from a place called coahulla iron. Jonny candito had a video reviewing it
thats a really good prog
sorry mate... love your sika videos and your progress is amazing :)
Volume and tonnage is sometimes considered separately. So volume being sets x reps. Tonnage is sets x reps x weight. So volume at a given RPE could increase but tonnage decreases as rep schemes shift. That could explain the volume drop?
This is particularly true when moving intensity phases
Yeah I know that. We don't use RPE. Im not sure how they determined volume so you might be right. It might also just be based on my fatigue level as they did ask about that each week
interesting you mentioned 5 3 1. Did you ever run it? im a newbie lifter and I've seen it recommended everywhere but the volume looks so low especially on bench... maybe I just misunderstood the layout tho
Yeah I did it for a while as an intermediate. Everytbing is basically twice a week if you do the opposite exercise for sets of 10 after
what would be your opinion on pairing push with quads and pairing pull with hamstrings and glutes just for generally hypertrophy so:
Push : Quads
Rest
Pull : Hams : Glutes
Rest
(x2)
or would this not be worth doing in terms of recovery for lower body like glutes for example since id be squatting on Monday then doing like RDL's on Wednesday.
I'm working out at home with pretty much just bodyweight and a 30kg vest +2 25kg dumbbells so i just feel like i need the lower body frequency since i cant go heavy
Also maybe the little dip in volume on the 5th week was just a mini type of deload?
Its hard to say without seeing a full program. I guess it depends
Been thinking about this template, I like how it extracts the volume load and intensity so nicely and visually, is it possible you could make that available perhaps as a black weightlifting template? Am interested in applying this to my training, appears to be a nice way in which to visualise volume load of an upcoming week or plan it visually. Cheers
I can easily make a spreadsheet I suppose but data would have to be populated by the individual
How your body weight change while 10 weeks block?
About 75 to 78kg. Next block has been up to 80kg. It will be easy enough to make weight later but shouldn't restrict calories when getting the strength gains they said
Dips in volume will be to recover after intense volume bouts
Also if they're working with you for a while they're gunna be hammering you with volume and high variation to build capacity as well as strengthening your weaknesses. Specificity will increase from training block to training block.
But I do agree on the bench point. Weightlifters tend to underestimate bench volume requirements and recovery! I'm sure they'll get to the know that the more they train you.
Tdlr
I'm a weak bitch don't listen to anything I say
Yeah I think you're right, it's moving more towards that now. Still very little low bar though
It's felix
@@DrVonHugenstein hey brah !!!
@@felixfowler9395 how you doin
hello! I've been relying on hand written training log, can you share your training spreadsheet with us please? Would love to have one that calculates volume and average intensity!! Thanks!
Been following these guys since they started their podcast. R2A really worked for me and was considering the coaching. What's their communication like throughout the month. I'm guessing it's a call to begin with then just crack on.
If I need a video call I can arrange one and normally do that once a month. We have a WhatsApp group where I send videos and any questions about exercises. They also keep in contact to see how fatigue is etc. I think if you are very serious about training its the way to go
@@HadynWiseman Cool, thanks for the info.
@@HadynWiseman Cool, thanks for the info.
I got that same exact shirt (actually 2 of them) The neck hole is too tight on me (I have a thick neck lol)
To have an accurate idea of how good this program was relative to other types of programming ie.( self programming, other coaches other programs) you tried. How good was it? (In terms of progress made).
Based on what you know now, will you continue to use sika strength?
Yes I will use them at least up to competition. I cant argue with the results im the strongest I've been and its taken less time to reach this level than when I program myself. Strength gains always take a while but I'm already at my previous peak and have 3 months to go yet. So I think some ridiculous lifts will happen by the end
2x a week benching but I guess it’s technically 4 pressing sessions overall so that would count towards total bench volume?
Incline and military dont help comp bench much
@@HadynWiseman changing only the angle of the press wouldn’t still build the bench? Why bother with the supplemental movements if they aren’t contributing and specificity is king?
If you are looking for something fun or challenging try supertotal in the future
Ill check it out
Haydn just curious what’s your ethnicity mate? Just wondering because you look mixed or exotic
Lol just plain old white british unfortunately
@@HadynWiseman ah ok, btw how tall are you? I’m guessing 5’6?
@@kenny5577 yeah I am exactly that
@@HadynWiseman ah ok well keep up the good videos mate can’t wait to see you in comp again.
Which accessories would you do after 531 or which template? Hopefully you still read this
Some people do an easy 3 x 10 on the opposite exercise. So on main deadlift day do squats and vice versa. I think its at 50%
Well u should never do 5/3/1...so alot lol? The Volume/Tonnage programming of 5/3/1 makes ZERO sense and neither does the typical %1RM prescription.
@@Cin9999 can you tell me why? I squat 240kg bench 155kg and deadlift 300kg all from 531 and im 24 with 93kg bodyweight
@@DuaqsToir U didnt u 5/3/1 for further explanation - Dr Jordan Feigenbaum
@@Cin9999 always like other peoples thoughts and experiences learned alot from that over the years
Why BPU and not GBPF/British Powerlifting?
Deadlift bar, squat bar, plus monolift plus 24 hour weigh in
@@HadynWiseman Fair enough. Is not the same for ABPU? (I'm making an assumption here)
Yeah it is
@@HadynWiseman But you're not competing in ABPU?
SHEEEESH
That's gotta be the fastest comment ever since uploading a video haha
@@HadynWiseman hahah saw you uploaded and did not know what to say
Please uninstall adblock plus extension and install the far superior ublock origin
I installed it years ago and haven't thought about it since. Whats the difference?
@@HadynWiseman It is far better at ad blocking 🙂
It triggers me when you see crap formatting in spreadsheet, typical audit stuff haha.
sets x reps x weight is tonnage not volume :)
You can measure volume in two ways. Some prefer one over the other
Are you natty dude? Keep it up
Is it any of your business?
@@stevenhewes1990 yeah, that's why I asked
To me it seemed like you did a lot of accessories and other exercises that weren't really that valuable for a powerlifter...
I also think you started with a lot of volume imo
Well I got the record so it worked. What's your total? Maybe you knownhow to do it better?
@@HadynWiseman I'm not trying to discredit you or anything, you are a beast man!! I'm just stating my own opinion, and I mean you did say that they were weightlifting coaches not power lifters specifically, idk how other powerlifting coaches program, that's just what I think. My totals just above 450 KG. Maybe that's how it has to be programmed, I just don't see quite all that watching other youtubers