The CRAZY Program I used to Squat 300kg (don't try this at home)
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- čas přidán 27. 02. 2024
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Amazing
@clarence0 I forget the period you said you were using PEDs. Are PEDs necessary to build up your squat with this program?
@@KjC121396 no dude, he said many times he did it natty before
please more videos on old programmes you ve run. great vid mayne!
post 310kg squat.
I felt the CNS fatigue just from reading the program, christ.
Me too man. I felt that sensation of dreading every workout and being tired all the time 😂
Cns fatigue is mostly a broscience thing lol. It's only a real thing in ultramarathon runners.
What people think is cns fatigue when lifting is simply lack of recovery of the muscles themselves. Your not "frying" your cns by exerting yourself for maybe 15 total minutes of actual lifting time.
@@paoloh885 I don't know but whenever I lift close to my max, I automatically fall asleep when I get home after the gym and feels tired af after.
@@paoloh885 You're mistaking CNS fatigue with CNS fatigue syndrome. It's not broscience that lifting heavy makes you tired and that being tired lowers your nervous system activity and ability to do work, that's all people mean by CNS fatigue
@@imhassane That's just your body going from an active state to a resting state. Your body is tired and the stress hormones go away. A lot of people also take preworkout with tons of caffeine which makes it even worse.
Bulgarias said "just because it will injure 99% of lifters doesn't make it a bad program"
Just gotta find the right specimen who can recover and get that gold medal, even if you sacrifice 50 other elites in the process
That's most of the competitive pro sports unfortunately.
Bulgarians say 'Brother if you have a problem and you can't solve it with money. Solve it with a lot of money'
yip.... I train every muscle every 10 days.... and I'm stronger than 99% of gym goers, in my 40's. Deadlifted 600+, row 300+, shoulder press the 110's for 8+ reps... training very infrequently and with very few sets. Relax and enjoy.
@@steveb6718 far from optimal, but it's a safer way to get progress in a longer time-span
Basically, a program only for the genetically gifted or those on drugs. More often than not, both.
After following this program for only 2 weeks I set a new ER
hahahah
Thanks. I’ll try this at work instead of at home
😂😂😂😂
dam mark rippetoe is going to love this. "DO YER FIVES"
Hahahaha FAHVES. Although he'd rather have a 3x5 just as the book says 😉
No he hates clarence because he doesn't squat face down ass up
Mark Rippetoe advocates 3 x 5 squats thrice a week.
nah he'd go apeshit seeing RPE in his program
Rippetoe would say this program is trash for three reasons:
- you're training every day with no days off to recover, leaving your body with no time to recuperate and grow
- being 5x5 instead of 3x5 you're adding more work, which (along with the lack of rest days) means you have to train with less weight than your possible maximum, just to keep up with the volume of training you're doing
- because of these two reasons, you're not pushing your body against it's ceiling of growth as much as you could, and you're also stunting your recovery. Essentially, you're wasting effort.
In short: YNDTP, SS + GOMAD
I'm 100% sure my spine would not survive this much squat volume, you're truly another kind of human
I dont think your spine would be the limiting factor, more like fatigue and mental willpower
@r6hm3re1r and lack of "supplements"
@@baseballstream174 my spine would 100% be the limiting factor, because it has some injuries
@@baseballstream174 I'm 100% sure my spine would be the limiting factor, considering I have I have a chronic injury on it
TRT dude
Great video, thank you as always Clarence! When I first saw you squatting, I was amazed at your range of motion and knew that was what I wanted to achieve. It has taken me many years and finally at age 53 I can do my version of it (not nearly as deep but to my maximum limit) and I have never felt or performed better. Thank you!
This video has come to me at a critical point in my life. Very insightful. Thank you Clarence. You have no idea how useful this is to me. 🙏
clarence i just love your content throughout the years
you are a great ambassador to the sport of lifting
I couldn't imagine resting only one minute between sets
It's 3x10 with 50%1RM, a weight that can usually be done for 25-30reps.
You can view it like a single set of 30 reps with two 1 minute rests in between, to avoid being limited by cardio/lungs.
@@pessumpowerYeah but after a 5x5 at 75-85%? I’d prob faint on the spot lmao, especially if done 5/7 days 😭💀
I mean, its total bullshit. You cant tell me, that you are doing your ~80% for 5 and only after 1min again 5reps. Repeat that 5times. Yeah. For shuuuure. Wont be his true 80%@@milkiesLoverboi69
He is not natural, that's why.
was rewatching some old clarence videos just now and this just came out lol
What a great video, thanks! After finishing your weightlifting program i was doubting what to do next. I will take the info of this video into consideration.
love to see more content from you man!
i do 3x5 almost every time i go into doing my squats and just try to add weight on the days that i feel good but never go down in weight. I do NOT do it everyday though, so far it has been working VERY well for me. I've seen my squat go from 129kg to 152kg over the course of about a year. not stupid fast progress but it is progress. but my goal is not to be a freak just feel good and be stronger. I love this video man makes me feel good about my own program design choice that i do a similar style just not nearly as agressive because im not competing!
I feel a great esteem for you! Keep it up! You are unique👌🏼
Baby, drop everything you're doing, Clarence just uploaded a new video
You are amazing,Thank you very much for sharing this program whit us, Although I won't use it, I like seeing how you organized your programs and built all your strength, I like knowing your story, thank you for sharing it with us!
The 5*5 followed by 3*10 is promoted for the back squat in quite a few squat class videos on the black ships gym channel. Both from Toshiki and another coach. It seems to be popular in the Japanese weightlifting circle.
That squat is so deep"! I don't think I can get that deep without a bar. Wonderful stuff.
Welcome back king!
I’m glad you’re putting this video out to show people how NOT to program. It’s easy when you’re young to be over ambitious with your training, but it can be extremely risky, and I’m sure Clarence would agree that longevity in sports is much better than high risk/high reward training.
especially if an injury leads you to being out of the gym for days, weeks, months. you will literally see all your hard work fade away and turn into soft blubber
this is meant for people on drugs, but your sentiment is good
I’ve been squaring every workout day the last 3 months and it’s been helping me a lot. I do full body each day. Been lifting for years and I’ve done the chest day, leg day….etc. I’ve also done an upper and lower split. Got bored of both of those types of splits. So I decided to change it up a bit. With the full body workouts each day I’ve hit a squat PR each month. Was finally able to hit 315 lb on my squat. It’s different for each person. Squatting everyday will not work for everyone. But I do recommend it, it really pays off.
I would not survive this protocol. Clarence is truly built different.
Clarence Ur defo inspirational when it comes to powerlifting❤
For a simple program, it's different from what I've tried. Interesting because i thought I'd tried the basics and my programming was becoming more complex. Thanks for sharing so others can learn from it.
Babe wake up, Clarence just posted a new video
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I LOVE CLARENCE!
I started tracking AMRAPs and “volume PRs” a year and a half or 2 years ago, and honestly I’ll never go back. It’s a little annoying to log everything but it’s nice when you haven’t done a variation in months and you have some idea of where you were and where you should be. Ideally you’ll start near as strong and then surpass your previous records. I’ve been researching Conjugate a lot recently and i guess that’s the whole idea behind it.
Clarence, you absolute divine being. Long time no see
bro I used to see you very often in clarence0's comment section lol
Please post more often ❤❤
hahah my squats are at a similar level to the starting point of that 3 week block and the idea of that volume makes my brain explode. Clarence is a freak for sure :D
That 5x5 260kg was the first video i ever saw of you... I was like what the actual fuck is this!!??? I must have watched that video at least 10,000 times after it dropped. I was obsessed, and all i did for moths after that was squat everyday lol. Definitely one of the most badass lifting videos on yotube. Was such a game changer too since at the time, the norm was wraps, belt, low bar just parralel powerlifting squats that saturated youtube.
this is your best video yet! thanks a lot.
A few questions:
1) 230 - 26X kg - how did you do it? since you seemed to put the cutoff there, but your 3xbw was from a similar era it seemed to me.
2) at which squat weight did your knees start hurting?
thanks.
Damn I remember your old basement videos from like ten years ago who knew you were still at it. I used to powerlift too but now I dont even bother training leg. They get enough work just supporting my huge upper body.
I’m totally trying this at home.
is it possible to progress in power cleans by doing only 3 sets of 1-2 reps?
Just getting back in to working out after a few years of laziness My routine is 4-5 days a week, 3-7 mile run then rep pyramid squats at 225lbs no weight change during workouts just longer or faster runs and add to the rep pyramid or do it with less rest my best workout so far was 6 mi hr and rep pyramid up to 15 which is 120 reps nothing crazy just routine. been adding lan average of 10 lbs every 2 to 3 weeks and resetting the rep pyramid to 10 or 12 and working to the previous rep max or higher rep max. takes like 75 minutes usually pretty solid. The squat rep pyramid is nice to because its acts as a cooldown for the run in the beginning and warm up for higher reps in the pyramid. set 20 is like 200+ total reps so whatever the weight your gettin it. Thanks for motivation
Curious to see how you squat now. I remember how you blew up your knees back in 2014 lol. You always will be my idol!
Damn... thought you were back in japan for a second. Miss those videos.
Thanks for the info man
Do you u have a program for in season sports or a program for almost doing a practice or cardio 5 days a week
Clarence says to not try his program at home so I go to the gym. Now i have exploding knees. Thanks Clarence.
My chest was always lacking and I did fly DB press 5x5 and 3x10 before work out. Next day incline DB press 5x5 and 3x10 before workout. I did decline BB press 5x5 and 3x10 before next days workout. I would just keep repeating and take day 7 off totally. In 6 months my chest blew up which is what I was going for but what shocked me is I didn’t do any flat bench the whole time I did this and when I put it back in my workout my max had gone up from 405 to 470.
You should do a video detailing your time in Poland and how it differs from other “systems” or your own training
from my own experience: 5 x 5 is great and i have seen results. i followed the program Stronglifts 5x5 for 7 months and boosted my bench by 75lbs, deadlift by 140lbs, squat by 125lbs
That’s called noobie gains
Thanks for the content maker for warning us about this kind of training. I didnt need the warning though. I have trained weightlifting for years and powerlifting for decades. Have had enough injuries to not even concider this kind of program 😆
1:00 legendary UL gym💪🏼
hey Clarence hope u r doing well. I noticed something that in the earlier part of ur video at about 18 years old while squatting ur right arm seems to be too far back out compared to the left, while in ur later years ur stance is much more symmetrical. did u do anything to fix it or it happened just like that?
Nice bro very strong for your size
Hi, I’m gonna try this at home, thanks
My knees are tingling by just watching this.
you uploaded this after Gurph uploaded his 300kg back squat journey. INTERESTING.
Did you do any front squats during this program to help with the Olympic lifts?
Can we apply the same principle to bench press???
Would you do these as pause squats or would it be taking advantage of stretch reflex
How much did your enhancements help with recovery? Being on trt, not cycle doses, im curious if I or even a natty could sustain a style of training like this or what modifications to the program we would need to make.
Looks extremely unsustainable if you're not on gear. Just can't recover enough from all that volume.
There's a reason why it's generally recommended to leave at least 48 hours of recovery between training same muscles
Not Clarence but I’m taking my 1st cycle so I’ll try to answer your question best I can.
TRT doesn’t help too much (with recovery) but a 300mg light cycle definitely does (what I’m doing). You can up the frequency and feel just as recovered. Obviously you can’t go crazy, those RPE 10 sets still take A LOT out of you, but I feel like I could add in an extra 3x5 at RPE 8ish and feel just as recovered while making more progress. You can also do more accessory work (more sets) as long as the RPE is reasonable. However you are more likely to get injured. Moving around heavier weights all the time is guaranteed to get you injured, it’s just a matter of when. I got 2 minor tears in 8 weeks after only every tearing something once as a natty.
Hope that helps brotha
Blud went from 180->190 back squat in 3 weeks. He is not human.
Were you doing any other lifts besides these 3 on the spreadsheet?
I now have patellar tendinopathy after seeing that squat volume/intensity
I couldn't squat for a while and getting back to it with 2x a week frequency. God damn squats are hard when you are not conditioned to do them. I have the strength but the muscles just aren't used to the volume and the last sets it just feels like my quads have nothing left while heart rate is through the roof.
I’ll try this in gym
Yah man, that works, I took the 5x5 and merged it with the frequency of the Bulgarian method, so it was 5x5, 2-4 times a day, blew up my squat to mid 500's before my body started having issues from the overuse.
How much would you be able to squat low bar with a belt down only to parallel?
I might try it sempai Clarence. To reach 180 kg at a bw of 75+ kg.
5x5 of RPE 8-9.5 sounds gruelling to me.
Did you ever dread going to the gym on training days because of that particular line?
I’ve been doing 5x5 rpe 9 for the past few months. Every squat session is a mental battle before coming to the gym and during every set.
Does that mean RPE 9 on each set? I don't get how that works, I could probably do two sets at that level, then I'll just be fucked and do like 4 3 2 reps on the next 3
Do you think this would work for bench?
You could probably do this when u start out because the weight is so low. But I found that over 225+ pounds for squats and deadlift the load starts to be real and you need more rest.
I did squats and deadlifts a total of 6 times a week at first, then 4, then 3. And now 2 times a week. Feels like a sweet spot right now. 300-400 pounds ish.
Nuts! Speaks of your fitness and how advanced you were to be able to train like that.
I kinda symphatise with the not tracking everything and writing it down. Like you have your plan that has a method and pattern and logic, then you just do it. You autoregulate as you should anyway and outside that, there's no real reason to micromanage the plan all the time. If you spend 30-60 minutes a day just thinking about your program that you're still gonna execute in a similar way, stressing out about your training instead of trusting the plan and spending the time recovering, I'm of the opinion that neurotic overfocus is a negative. That's the whole reason you constructed the plan: that you have a plan that you follow and trust, and focus in just training. You're doing something wrong if you put effort into making a whole plan and daily spend time managing it.
Like how tough is it to remember where you started/did last week and adding 5 kg and doing another 5x5. And if it feels off, not going as high that day.
I'm definitely one of those who easily go too far with things and obsess over details unnecessarily, it took time to learn that "just doing it" is like 90% of the results if you have the basics correct (which isn't that difficult to get), the rest is rather subjective differences in training styles.
Funnily enough I as a very casual lifter also really found, to my surprise, higher frequency squatting was enjoyable and effective. High reps/higher volume wasn't as much to my liking as higher frequency. Or should I say higher frequency training, I think I squatted three times a week (which was an increase to me) and bicycled a lot during that time. I imagine it was a similar experience to being advanced and starting to squat five times a week. I feel like everyone should at least once experiment with their training frequency to find out their limits and what feels good to them. Higher frequency definitely keeps your technique fresh and might allow you to lower the absolute load. On the contrary it can become taxing to joints and other tissues around the muscles.
I can't say anything with confidence, but seeing what your friend's elbows did when squatting, it's not a total surprise an injury happened with very intense training. If Sika Strength or Squat University has taught me anything.
At 7:35, your training method worked until 230 kg backsquat, where you snatched 140 kg and C&J 180 kg. At what point in the progression to those numbers did your knees start to really feel terrible/injured/exploded? Just asking for a friend 😆.
Drops a video right before I hit legs, can’t be a coincidence
The two months around when I PR'd my all time squat, I had broken a finger and couldn't do any pull/deadlift days, so it was just all squat patterns and rests. Boom.
going to give this a shot. Let ya'll know after 5 weeks
We all wanna see freaky Clarence squats from other programming now
I don't think you being a genetic freak or being enhanced are the main takeaways here - moreso that when you weren't, you were 16. Being 16 is literally like being enhanced. You recover _sooo_ quickly compared to when you get older
Throwing a question out to the crowd - any advice if I get a bump on my upper back after squatting? Online doesn’t have much help. It never hurts and I never feel stiffness or anything, but I just want to know what to do.
I would get that checked out by a doctor or physio. That's not supposed to happen dude.
Clarence has had a crazy CNS even when he was natty. I remember once reading on a website that interviewed him that back when he was natty, he did a routine that was something like 6x2 snatch, 6x2 backsquat and 2 accessories in the morning, then 6x2 clean and jerk and 6x2 front squat with 2 accessories in the afternoon. Of the same day. 5 days a week. He is inhuman, i swear.
I mean, that's a VERY reasonable way to structure a 2-sessions day for a natty. 6x2 is very doable unless we're talking about lifting up to daily maxes on every lift every day.
@kblkbl 2 sessions a day for 5x a week with high sets is undoable for 99% of the population, even if the the reps are low and intensity is reasonable
@@LordLegender Experiences may vary, I presume. I'm far from having his recovery ability but splitting my working volume into a looooot of sets worked wonders to work around my knee tendinitis.
Just to add: It doesn't really work like that, if the reps are low enough and the intensity is reasonable enough, any number of sets, sessions or weekly frequency is doable. I feel like that's more of an issue because we both probably know for a given that Clarence's approach probably wasn't reasonable at all. hahah
Toshiki is build for squat 💪 its good Clarence found a Challenge
New clarence video?
How to squat 300kg?
AND theirs a program, AND my left hip has felt like shit as if its shifted out of socket?
Time to start squating 5days a week it is!
Il report back when i squat 300kilo.
Thanks clarence!
I squat 3 times a week usually at RPE 7-9 ramping up thorugh weeks, doing 5s, 3s, 2s and working up to a peak workout where i feel confident to do a one rep max, thing is i have to do a week of deload right after going through e.g. last week of RPE9 5s before switching to 3s.
I can't imagine lifting like this program ever, I'd be beyond fatigued by the end of week 2 XD
To be fair I've never used PED-s, and gonna turn 36 in a month, maybe if i came across something like this 20 years ago when i started lifting i could have withstood it for a couple of months 🤷♂
I started training 6 days a week I'm in love with weightlifting I also climb
I'm on 5x3 and 7x3 to prevent excessive burnout. So it just depends what the day feels like.
I enjoy seeing programs like this because it is a reminder that you can do some truly wild shit and make great progress. You can squat every day or once a week, or even once every 2 weeks and still make gains. It's highly idiosyncratic. Science based lifting is great, but it has not come even remotely close to exploring all the possibilities of training. That's why I think it's good to explore some crazy stuff at least once in your lifting career.
Brb just gonna try this at home real quick
insane, yet amazing
How do you maintain a strong bench with no bench lift?
can you use this for the overhead press?
Did you front squat at all when you ran this program?
I'm entering week 3 of my every other day "widow-maker" program. 20 rep Super squats are so brutal man. After I finish that set I need at least 15 minutes before I can even think about what's next. if you haven't yet, try it
It's stupid
This program definitely works. I did a very similar program and in 5 months my squat went from 140kg to 180 for 5 reps. But of course, I ended up having an knee problem..
If even with the warning of Clarence you want to try this protocol i suggest you to listen to your body and just take a day off if you fell too much fatigue, you are not Clarence!
How were you able to train the same muscle group 5 times a week?? I want to try this programm for benchpress but i can only bench once every 5 days my chest would be too sore to bench more often
@@SonGoku-zr9nc Embrace the sore
@@SonGoku-zr9ncyour body will adjust and get less sore overtime. If you’re only ever trying to bench once ever 5 days then your body will have not much reason to try and recover faster
@@edi6722 so i have to put myself into overtraining for a few weeks so that my body will adapt to it and overtime i will get less sore muscles?
That’s so funny. I started doing 5x5 squats 2 times per week so that my squat catches up to the bench press. I thought it was a base building phase before jumping into more complex periodization. Think I will keep it like it is.
That’s so many reps of squats. That’s so much more practice than folks who squat once a week.
Do you discuss how and what testosterone you used in your e-book?
Tx
How did you do this with knee problems
Already did this program for a couple weeks. I did not get very fatigued or injured, but also did not progress as much.
Started with 135kg 5x5 and ended with 150kg 5x5, all paused.
My brother also does the program. He started with 135kg and does now 147,5kg 5x5, but not paused.
Clarence uploaded this video already a couple months ago on his patreon.
Dude that’s massive and very fast progress.
I think taking a period of time away while trying to maintain your 150x5x5 is the key to getting more out of it.
Have a month or a few weeks or 2-3 times per week squatting without less consistent hard efforts and then try to ramp back up
What he said ^. 15kg gai ns in 1 cycle? Bro...
@@mossoconnor4417 Yeah, will try it out later again. I'm currently doing smolov base cycle, right after Clarence's program. We will see how that goes...
@@sevensevenalways7995 I already could do 150kg for 5, maybe not for 5 sets. At some point, you can't increase the weight as much as Clarence did.
@XoratorPL bro, you may be a little slow but I’m hoping it’s not that, it’s just that you have already reloaded and are back at the high frequency and effort
Take a big break between bouts of this stuff
I just squatted 315 for the first time last week!
Training at RPE 8-9.5 pretty much translates to leaving 1-2 RIR (reps in reserve). That is absolutely mind boggling to train like that 3 days in a row. How long have you been training on PEDs to do that? You're insanely strong lol
Dude did you even watch the vid, he did this mostly while a teenager and natty
I cant sleep so i started watching clarence kennedy at 00 20 anyone else?
am gonna do it
Do you have a program for bench?