The Golden One - December 17, 2014


Voiceover Russian Squat Routine


Episode Stats


Length

5 minutes

Words per minute

132.56924

Word count

694

Sentence count

59

Harmful content

Misogyny

2

sentences flagged

Toxicity

14

sentences flagged

Hate speech

2

sentences flagged


Summary

Summaries generated with gmurro/bart-large-finetuned-filtered-spotify-podcast-summ .

In this episode of the Voiceover, I talk about the Russian Squad Routine and how to get the most out of it. I also talk about how to improve your squatting technique, and why it's not as easy as it looks!

Transcript

Transcript generated with Whisper (turbo).
Misogyny classifications generated with MilaNLProc/bert-base-uncased-ear-misogyny .
Toxicity classifications generated with s-nlp/roberta_toxicity_classifier .
Hate speech classifications generated with facebook/roberta-hate-speech-dynabench-r4-target .
00:00:00.000 Greetings, you proud sons of Makedon, and welcome to the voiceover of Divinity.
00:00:11.000 Now, this is a Russian squad routine session, and I'm warming up here with 100kg to get the movement in.
00:00:18.320 I also did a warm-up set on 60kg. Didn't film that, though, because it looked not very cool at all.
00:00:24.260 So, this is still the volume phase of the Russian squad routine, which means that it's the first three weeks,
00:00:32.040 and then it's the intense phase later on, which contains all the excruciating fucking brutal sessions that I've made videos on before, 0.97
00:00:42.460 that are, like, really fucking heavy. 0.97
00:00:45.080 So, just another warm-up set here on 150kg. I'm gonna go up to 175kg. 0.98
00:00:52.580 So, a few steps along the way to get up to the proper weight.
00:00:57.700 And even though it's a quite easy session, it's still important to warm-up so you don't jump up to the weight and hurt yourself.
00:01:07.700 So, here is the last warm-up set to just feel the heavyweight.
00:01:16.440 And then I'm gonna wait a bit until I jump on the first set.
00:01:19.820 So, the session as scheduled was, actually, six sets of two repetitions at 175kg.
00:01:32.260 So, as I said, this is the start of the Russian squad routine.
00:01:37.660 So, not particularly heavy. It will get heavier.
00:01:41.360 And then I've got a question, like, oh, can you recommend the Russian squad routine?
00:01:45.580 Well, it's not something you should do, like, you know, all the time.
00:01:51.400 But they're king of the gym. That's fucking me. Fucking juicy. 0.99
00:01:55.600 Courtesy of the gym lifestyle. Thank you. 0.99
00:01:57.540 So, yeah, no, it is a bit intense to do all the time.
00:02:04.760 So, I'll probably just settle for doing Russian squad routines, you know, once every three months from now or four months or five months even.
00:02:12.980 Because it's quite taxing on the body and I feel, I can feel like now my back isn't what it should be.
00:02:20.500 I'm feeling quite worn down.
00:02:22.560 So, I'll do this cycle and then I'll see what I'll do after that in all actuality. 0.98
00:02:29.780 Yeah, fucking juicy, obviously. 0.95
00:02:34.860 So, there is the total weight right there. 0.99
00:02:39.620 And we're actually back at my home gym, as it were.
00:02:50.300 Boom.
00:02:50.980 And also, I'm trying to keep a tidier technique than I did before.
00:03:00.140 You can see that I am not doing that exaggerated movement in the beginning of my squat, but a bit more, a bit calmer, as it were.
00:03:13.020 So, now it's just a matter of repping out on the weight.
00:03:18.700 And then, yeah, it's a good way to, you know, go into it, ease into it, true friends.
00:03:27.760 Ease into the more brutal sessions.
00:03:31.600 But as I speak right now, I don't know if I will actually even continue this cycle of squats. 0.97
00:03:38.660 Because, yeah, as I said, I feel fucking like a skeleton. 0.91
00:03:44.100 You know, when you hit a skeleton and they just crumble apart. 0.91
00:03:46.640 I feel like that skeleton, just, um, my body is, um, it's not on the best of terms.
00:03:52.620 But that's probably because I haven't been resting properly.
00:03:55.940 And I should, um, maybe take a week off or something.
00:03:58.940 But it's so tedious and boring.
00:04:02.240 So, I'll see how I'll sort that out.
00:04:05.620 But, boom, sickening.
00:04:13.120 And also, for those of you who commented on my narrow stance before, oh, there's the abelian bull.
00:04:21.980 He's gonna rep, um, for some triceps there.
00:04:25.060 But, yeah, I'm standing a bit broader now in my stance in the squats.
00:04:29.620 And that is because to let my hips, you know, get in room between the legs so I can properly hit, um, a good position in the bottom. 0.95
00:04:39.220 So, that's the reasoning behind, uh, that.
00:04:42.160 But, uh, you know, everyone is built different.
00:04:44.600 So, um, one technique that might work for me might not work for you and vice versa.
00:04:49.920 So, uh, the best is if you get somebody to look at your technique, in all actuality. 0.98
00:04:56.840 Fucking juicy! 0.98
00:04:59.100 Games! 0.99
00:05:00.180 As Robert Frank 615 would have said.
00:05:03.560 All right, so thank you for watching this voiceover.
00:05:06.800 That was, uh, Russian squad routine.
00:05:09.480 And who am I?
00:05:10.820 That's a secret.
00:05:11.960 I'll never tell.
00:05:12.960 XXO.
00:05:13.780 Boom! 0.99