You're listening to barbell logic brought to you by barbell logic online coaching where each week We take a systematic walk through strength training and the refining power of voluntary heart show Welcome to the barbell logic podcast. I'm Scott Hamburg at that over. There's Matt Reynolds and it is a question and answer Thursday again I'm not sure if you can tell but my eye is much better than last week It's completely healed. You don't look like your mustache is significantly longer. Thank you It continues to are you hitting it with clippers at this point? You just are you just hitting it with scissors?  Mm-hmm. Do you put any product on it? Nope Nothing at all. There's nothing on it right now, but good wishes and clean living I thought you might go a different direction. No, you'd be giving mustache rides. It could you maybe there's Could be something on there. Nothing there. Nothing there nothing Maybe no my strip. No mustache rides for Scott Hamburg. No, maybe a little coffee to be about it. It's on there Have you noticed like I've you know your mustache much longer my mind's pretty long I don't I get the sunshine in on my face here. It's pretty long and The only real problem I have is like if I sneeze or blow my nose Oh, and then and then my wife will be like, why is your mustache all wet? I was like, well, it's not like I'm a five-year-old like I'm in kindergarten You know blowing bubbles out my nose blowing the farmer blow or the snot rock. It's a lot more difficult with Yeah, because because 70% of it still shoots out onto the ground But 30% goes directly into the mustache stickers have to kind of retract the mustache. That's right But then it's kind of like it's kind of like a mustache wax Kind of and you can just you can just comb it through and you know, it'll harden over time All right, let's answer some questions what we got what you got for me Well, you know before before you and I record I record with Carl shoot don't like a book I was wondering you were in you were on it. I saw you were on a call before we started Yeah, we record from one to three and then I recorded with you from three until you black out and Then I go eat lunch or dinner. I was gonna say that's a late one Carl Carl's like Good mustache. So thank you. He said I could do that in about five days Which is probably true. Yeah, who do you think has more a more kyphotic back you or or Carl shoot And and are you two the most kyphotic staff members at Barba logic? There's no question about that I don't know clearly two of us.  I'd be six seven if I had his torso That's true. That's true be Kurt Serber Matt, I'm starting another podcast. Are you about what the music and ideas podcast. Oh, so I do the Christmas show Yeah, it's like that. It's that it's that but it's you want have your least any episode yet March 17th It'll be twice a month. It'll be a me and Carl and a lady named Michelle Hawkins who is a music PhD professor And she's a member at all my great books. So she knows her stuff. She knows her stuff. Yeah Is it mostly jazz isn't mostly jazz stuff? No, no, we're gonna do whatever like she's never even listened to Patsy Klein She's never heard that's interesting song. She never heard. Oh, she's never heard it, but she's a music professor, right? And I was like, oh, that's Michelle We're gonna do Patsy Klein like live like we're not gonna let you listen to it and then do a show about it Like we're gonna listen to it on the show. Oh, and then see her. Yeah I mean, you know, so we're gonna we're gonna do all kinds of stuff The first show was a Brahms third symphony and the second one's gonna be Louis Armstrong's West End Blues And then I don't know so good. Yeah, and then we'll go from there. We'll see where we were driving we run a long road trip once and You did you took me through the entire history of jazz and I'm ready to listen to the West End Blues through a while Iowa Yes, so it might have been on. Yeah, it was on the way up to see father floater after we wrecked your civic Yeah, no fun. Yeah, we're gonna do that. It's gonna be good. You know all the podcasts I do are exactly the same I Have like I have like the subject matter expert And then I know something about it and then I like clarify and land jokes and I'm the color guy Yeah, you're you're the color man on every podcast on every podcast is they're all they're all exactly the same It's just some of them are you know hypertensive co-host and others are waiting for the catholic co-host and then I got Michelle, you know, I Bit taken that listen April. I'm not as hypertensive as he used to be. That's good Tristan says that he works as a police officer in a Tristan Tristan TRST Oh, what? That's it. That's a really weird name. I know trust us. Let's guess this hold on Let's guess this a guy's age because he's not 50 with an agent. No, Preston Yeah, he has a Gmail account here So he has a little avatar so I can see a little small picture of him. So I have an idea here. He's 27. I Bet you're right. I'm looking at the picture. That's based only on his name He says he works as a police officer in a major city in Texas. Tristan be arresting Right, I have been strength training since 2019 He says I've seen major strength increases in strength, but my ability to run for medium to long distances has decreased I expected to sacrifice some endurance for strength, but now that I've gotten stronger as morning I've had it blah blah blah blah blah blah blah. Sure. Okay. So there's two ways to approach this one is Are you required to pass an endurance test to be a police officer? And often you are right similar to like the PFT in the Army of the Marines or whatever, right? And so at some point as you approach that you've got to you've got to It's just playing by the rules, right, right? So we can argue that the rule sucks There's no reason like when would a police officer ever need to run two miles that never happens Well, he said he actually says he doesn't mention anything about a test He says most of my chases are between 400 to 800 meters like he is right Literally doing that's a perfect day. So the so does a police officer need to be able to run 400 to 800 meters. Sure. You bet gotta catch that perp Hit him with that night stick gotta be a good job, wouldn't it? I mean, nope outside of the potentially getting shot by riffraff. Oh, you just want a job hitting people with nice I just want to run people down.  That's what I want. That sounds like a great job. Yeah, but you have to touch them though I'm not willing I'm not willing to get stuck by the You know by the heroin needles and whatnot. Hmm. Okay, by the way corona virus is out. I don't know if you've heard I have been I've been in the DFW airport Twice in the last two days. Okay, I'm the Atlanta airport, which is the busiest airport in the world twice in the last six days, so And here's the funny thing the number of people in those two airports, which are I think Dallas is like maybe third or fourth It's it's like it's like Atlanta, Chicago Dallas Denver are the top four in the United States The number of people that have masks on there are like just the basic doctor piece of fabric mask is Incredible and it does nothing to protect you from the corona virus I haven't seen a single person with like a real legit You know respirator type mask that's got the filter on it, right?  Yeah I did I did lots of washing in my hands and my wife sent me some some nice germics with like a hibiscus smell So I would if I rode the sky tram and I have to hold on to the pole because I'm top-heavy Anyway, and then I'd have a backpack on what can't dude. I can't I can't balance myself on the sky tram I'm like I'm a nothing takes off. I'll just I just rolled the back So I've got to hold on to the pole, but then I'm like, ah I got coronavirus on my right hand so it immediately get off I'd run to the bathroom.  It wasn't but yeah, I'm not sometimes you got to travel. What are you gonna do? Yeah, he says that his strength increases have Damaged his ability to run. I don't think it's the strength increases friend Although you probably you could possibly weigh more which would make it more difficult Without doing additional running training You just need to train your running Unless you've gained an enormous amount of weight I mean there's a point where a power lifter gets become so heavy That they can't run 800 meters But you're probably not a super heavy weight So even you know you get up to 215 to 20 and you're wearing your protective gear and all of your kit on you know I don't know maybe way to 40 you can run 800 meters.  You don't do it very often a couple times a week is probably enough Yeah, your conditioning is probably the same as it was but now you're a little bit heavier You just gotta yeah, just just work on it. You can row. You know, you need to run You can use your echo rogue bike your rogue echo bike I mean row where just work on that conditioning, but you still have to run.  No, we don't want to hit him with a night stick. No police brutality No, no spirituality if you're running after somebody are you not allowed to hit him with a night stick? No, you're probably allowed to somebody's running from you. Yeah, you're probably allowed to okay Steve says I just bought a house with a two-car garage It built a platform following the art of manliness how to after doing so I realized my garage is Sloped I put a level on my rack and one side is three eighths to one half inch lower than the other. Okay, should I shim it? I Think it depends. I'm interested in your in your answer to this I think it depends if it if it slopes backwards. I think it's fine Just leave it.  Mm-hmm. I don't think you need to shim it I don't think it's that movie deal, but if it's sideways and your left foot is a half inch higher than your right foot, you gotta shim it That'd be my that'd be my Opinion, what's your opinion? Yeah, my racks are They're in the garage in the garage slope So it'll drain, you know like good garages would be and the ground that the racks are Positions so that you're either facing up or down the slope depending on where you stand It's fine in the racks are bolted to the floor. So the racks aren't level And there's a different there's a the the drop is about the same as yours there Steve But the platforms are shimmed our platforms are level so when we deadlift that bar isn't trying to roll out into the driveway Now see I I wouldn't so it's important to me Actually, I hurt my back one the worst I've ever heard my back deadlift I was doing a strong big strongman contest like a it was like a pro strongman Invitational and they had us up on a but in a parking lot Facing the audience and the and the weight sloped away from me and toward the audience and It was a of course it was strongman so you could do straps You could theoretically hitch and stuff and so it was a just a standard deadlift max And it was called what they call vessels rules so different than powerlifting is if you miss an attempt you're out You can't redo the attempt on the same weight And so I got up to my third attempt.  I started to I got the bar I 725 to like just below my knees and sat there and shook and it I didn't hurt didn't feel a pop Nothing couldn't get it set it down let the straps go and took one step And my right foot went literally completely numb and dead And I just fell over sideways in front of the whole crowd like fell over the barbell onto the concrete real embarrassing What happened though? I Something weird happened like a nerve I think it was like something happened With a disc or something my sciatic nerve down my right leg and just shut that sciatic nerve down It was almost literally it was like I didn't have a right leg Let my right leg was dead and could not do anything and I I just fell I got up and kind of figured it out and felt super weird I remember walking it was kind of at a festival and I just walked around the festival for like three hours Trying to just get blood flow in whatever and of course I couldn't do the rest of the rest of the contest I had to pull out it's the only contest ever had to pull out a strong man But yeah, man, it's I think that if I were you and it was rolling until you get the thing fixed Make sure you deadlift and squat make sure it's rolling behind you not in front of you Yeah, shim that thing up If it's sloping left to right You gotta shim everything But if it's you got a shim it yeah, but you know us and they can't do that We do things the right way and we're thoughtful. So just level everything up I should have leveled mine next time I move them I'll be putting some flat washers under there or cutting some shim stock and putting them under there and the racks will be level too We do things the right way. All right I'm confused as to why your racks aren't level because I bolted directly to the floor to the concrete Okay, okay, your platforms built around the rack. That's right Okay, my platforms are kind of a t-shape and the long leg of the tea is a shoved up inside the rack. Yeah, okay. Okay got it So this guy says hey Scott and Matt My wife got me a rack for Christmas and I can now start LP properly. We're a little behind everybody. That's right Got it at Sam's. It's a Joe Weeder version He says I have the basics so I can do all the list But here's what I really need and I don't know what to get next platform I'm thinking this is next because lifting on carpet sucks shoes belt decent barbell more plates What do you think? What prioritize? Yes. Hey, let's do this. This would be fun. I mean we've answered this question 400 times I'm gonna say three two one and we're gonna say the thing he needs to buy first. Okay three two one platform Okay, you can't be dead lifting squatting on carpet. I Would I don't disagree? I Was just interested to see if we'd say the same thing you said barbell. I said barbell You can't you can't lift on a Walmart barbell. That's not gonna work Yeah, he's got one of the chrome ones with the Allen key Allen. Yep nut wrench bolt.  You got it. You got to fix all that stuff I have a client who's a good client and he's a good dude and he he coaches other guys and like Lifestyle stuff. He's a likable guy kind of a similar guy to Brett. Okay And I start coaching him and he's squatting in his Chuck Taylor's. Yep I was on the plane yesterday flying home, and I was like, what's that shoe you wear? He told me and I was like What's your address? I just ordered him some Like I did this power lift for us and said it to him. Listen, you got to have you got to have squat shoes You got to have a good bar. You do not have to have good weights I think weights are like the last thing to buy.  I mean until you you know like nice weights are cool. That's what you're like a nice car not needed But cool, but fun, but unnecessary But a platform is a platform is necessary good barbell is necessary good shoes are necessary and a belt from Dominion belt And that's big if you if you if if you have solid flooring I think a platform is way down the list Like if you're on concrete or something like that who cares But if you've got carpet even squat shoes aren't gonna really help you that much just still squishy, you know I'd get the platform. I'll tell you something Cheapest thing you're gonna do anyway. That's true because you just go by OSB from Lowe's and put horse stall mats on top of I My gym is on a in a carpeted room now, and I put a platform on top of the carpet Kind of wish I'd torn the carpet up. Yeah, I'm kind of surprised how spongy it is Massive so remember my platform is a giant. It's a it's a it's actually an eight by 12 platform eight wide 12 deep and then I got a big whatever it is an RML six on top of it and 2000 pounds of weight and it's still like spongy Like I can feel the whole platform Smashing against the carpet when I'm deadlifting or what the deadlift my deadlift bar bounces a lot when I when I set it Down because of the carpet that's I thought for sure it would just mash the carpet down after the first couple weeks But it stayed kind of spongy. Yeah carpets right anyway, or that's what we say for sure Yeah, you'll take that platform off But the reason I get the carpet in is because we shoot all the videos for Barbara logic in there And I need the sound the sound. Yeah, it was better with the carpet in there Here's one high room How are that? I like that a lot. You know, that was Williams name High room. He's 33 260 pounds six foot one He's benched in 245 squatting 350 press on 185 building 455 He says I've just started experiencing elbow pain on the outer elbow outer elbow of my right arm He said I think it's called tennis elbow. The elbow is very tender to the touch. I have attached a Spreadsheet of your program. Well, thank you for that. Should I change my programming etc? He says I love the podcast out for kids the oldest to six years younger to three months My wife stays at home and it's homeschooling. I really enjoy your life advice Tangents, well, thank you and thanks for homeschooling as kids and not sending him to the Minimum minimum security educational facility in your reference. I can't have that You know, it's weird I don't see that lateral epicondyle as often as I say medial epicondyle and I don't know this is true You get a lot of lean towards You get lateral all the time. Don't you I used to get lateral all the time But I but this this would be my default answer and not know if it's actually true if it's lateral. It's on the outside I actually think it tends to be an issue. No, that's the other way. There we go. Laterals there Yep And medial is the other one and so I think if medial is the issue. It's usually a squat problem And it's exacerbated by the upper body, but I think if it's lateral, it's often an upper body problem It's a bench press Or even potentially a press problem It could be a pull-up problem not a chin-up problem. It could be a curl problem I think it could still be squat. My guys. They could still be a squad my guys. They get the the lateral Bicep tendonitis are pulling on the bar as they come up out of the hole. Yes, sure They're pulling really hard as opposed to but actually it's a great point to make They're pulling down on the bar. It's like they're trying to bend it around their shoulders Yeah, and and the medial epicondyle is the other way around they're pushing it And elbows that's right elbows come up So the elbows kick up high And they don't say pinned down to the ribs. They put lots of pressure on the base of their palm And pushing against and so that seems to cause the media. So you're right It may be it may be squat on both if you're pulling. So if you're pulling on the bar, don't Yeah, feel the weight feel the weight on your back man. That's the deal You got to get the weight on your back your hands. Just hold the bar up. That's they don't do anything he did send a He did send a screenshot here of his programming and he has dips and chins program, but he's not doing any So I bet you're bending the bar.  Yeah, it's hard to not like Just clench your neck and your neck is sore and you're like you shouldn't be pulling down on the bar By the way, that didn't that didn't just go for lifting. I remember reading Charlie Francis's book Who's the best track sprint coach of all time? And he talked about really good sprinters. If you watch them there from like the waist down They're just uh, they're a locomotive. They're Right and their upper body is pretty smooth. You can see what I'm doing I look at me look like an athlete with my sunglasses right now. Just hitting this right here It looks like you like any powers Except a bald kidney power. I pretend to have no Jerry Curl You know what the mullet is coming back. Have you been seeing these?  I asked charity last night. I said I've got this mustache. What if I grow a mullet too? And she's like no Mullet mustache and overalls that'd be a great look So but he says the face you he's got these shots in his in his In his sprint books of these of these track I'm talking about like Olympic level athletes And their face is tense and their jaw is tight Wrong bad And you'll see these guys like Usain Bolt. They're just like a locomotive from kind of like the chest down And their face is just relaxed. You know, he's smiling to the crowd. He's relaxed in his face He's not all like tensed up and squats are the same way Put that energy where it's supposed to be which is in the extension and not Pulling the bar down. That's right.  Don't open them all the way up Don't turn loose the bar, but just kind of open up your hands a little bit That can help guys not pull on the bar. Try that Yeah, Scott the other another Scott And if you're your one Says warming up for one rm attempt He says a loyal podcast listener here and love the show as always I recently took up the opportunity to experience a taste of bloc with nicky burman I really appreciated the opportunity to see how it all works and got some great feedback. Well, good, man Thanks for signing it up douchebag. Ah He's from melbourne australia. Listen. I'm just kidding. Hey, we got a lot of friends there They got a lot of friends in australia not melbourne, but uh, but now we have but how big is australia? What is that like the size of rhod Island? Like north america. I know it's massive. It's so big. Nobody knows, but it's like 98 desert Yeah, and uh, like poisonous animals and like chlamydia ridden Bears and things it's a really odd place But he says my question concerns preparing to attempt a one rep max He says i'm not preparing for a competition But I think it's time of my training to see just how strong i've gotten I'm pleased to be sitting five and even three rep prs But i've not attempted a true one rm on any of the lifts I'm training to be generally strong, but I did set some specific strength goals Apart from being fun how I think it would be a confidence booster and a motivator to hit Those numbers can you shed some light on how to warm up and prepare for the one rep max attempt? He's 44 Yeah What do you think? My my opinion about this has changed Okay, if I was programming for you You're the client I'd help you however I could but I'd be like yeah, don't worry about it Like don't even do it or just don't stress about it. Yeah, don't worry about it And I like wonder max their phone I just you just you just take your regular warm-ups and you just back off your warm-up reps From fives to threes to twos to singles and you just keep going up and hitting heavier singles and heavier singles and you You focus on really good form. I had a client not long ago who did a A new one he were he's actually competing this weekend, but he had a new uh wonder at max test on both squat and deadlift several weeks ago was kind of a pre-peak to the meat.  I was like wrong. Yeah, you can't I'm like that's actually the only thing you should think about like now. You can't think about very much Like I think it's actually like a singular thing So for me on squats, maybe it's like stay on midfoot or hold my knees back or right On a deadlift it might be like finish squeezing my chest up before I Push through the floor like whatever that thing is, but like to me that's actually the thing that helps Kind of focus you and center you on the thing But I'm not against one right max attempts But if I was him I'd be doing the nbd programming thing and when it was time to do that it would emerge Yeah, sure You know triples would have run out doubles would have run out That's what we do too and I don't run out fives and threes like like uh, Like maybe the practical programming book will tell you to do it for an intermediate. I don't run them out like that It's not like that. I'm still trying to maintain the volume. So there's going to be backups being incorporated here Yeah, so but but you would you would get to the point There would be an emergent point where I had a 98 percent Uh certainty what your one rep max was sure and then you would do that And I would work you up to it and give you some practice um If you're going to go do this stuff and you're and i'm not programming for Any you know, uh, and you're just going to go to work up. I recommend You know, you've been doing three by five.  Yeah, I don't know too much Yeah, but but maybe 10 over your five rm walk it out Uh video it judge the bar speed Put a little more on there and work up Yep agreed By the way, I think having an audience helps for most people Let you know if it's your wife and kids. Yeah, or whatever. Yeah, I think so, right? That's a buddy. That's the music like I'm not one of these guys I don't get like real riled up for heavy lifts. I don't I'm not like a I'm not a Woo kind of guy, but I'm you know I'll snort a little ammonia, but I I'm real quiet and I'm focused But I like to I like somebody watching me and putting some accountability on my shoulders. Hmm So I have a hard time lifting really heavy for like prs in my home gym all by myself with nobody else in the room It's hard to get psyched up enough to do it. I do fine No problem, huh? People are drain on me Yeah, I can see that John says I was interested in your brief discussion about a four-day linear progression during your festivist rant episode Don't remember that Can you go into more detail? I remember the festivist rant. I don't remember the discussion of the four-day split What was the festivist? I don't remember that the festivist rant We just went nuts on christmas week about just we just air it. We aired all of our grievances About humanity in general. You don't remember that that's every week Well, that's true.  He says I was thinking that's got a seamless grumpy lately But he made up for in that podcast. Yeah, thanks. See Uh four-day linear progression. Can I go into more detail about that approach? There's nothing to think about man. Just do LP It's just a four-day split It's a it's a linear progression two lower body days two upper body days LP that's it. So here are the choices you have to make like what exactly is the split, right? Are you going to do a squat bench? Oh, by the way, that's a great question I hate that.  I'm just going to say it Our friend Jordan Stanton does that and likes it a lot. Well, Jordan's doing smart Jacked and he's got better genetics than me Um, he probably can I I just think you're talking about a systemic stress on the body four times a week I think that's often too much. Yeah, I like the systemic stress of the upper and lower in one in each session For advanced athletes early in their block. How about that? That's I would agree for dup type stuff We're talking about LP, right? So I wouldn't so you're talking about a beginner who wants to go four days and go like two lower and two upper Stiply what you do. So I just squat first and deadlift second every session Because squats most important. Yep. And and it warms you up fine for the deadlift and it doesn't you know So you can do three sets of five on squats both sessions. Are you like one set of deadlift? One one set of five deadlift on both sessions. You just keep going up I press before I bench press even though I like to bench press better But I think the press is a decent warm-up for the bench press and it doesn't tend to wear out the bench press I think the bench press will wear out the press which is my experience. I don't know that I can prove that but that's just my experience And then uh, you know, you might add One accessory movement. Maybe if you're a big boy, maybe you do just a little bit of conditioning on lower body days And maybe you do like chins on the upper body days, and that's it and you get out The short sessions and you do four instead of three I think it works just fine. Do I think a three day full body split works better? Yeah, probably three day full day split Full body split works better. Yeah, I think most of the people that are interested In this just want to tinker Well, sometimes you get people that like are trying to train on a lunch hour or something And I think that I think that's when it works. Well, if you're somebody's like, hey, I got an hour Or I got like 50 minutes by the time I change my clothes and get to the gym and Work and then change my clothes again and get back to work I think that's a decent reason to do that kind of stuff But but otherwise, but if you don't have a specific reason to do it, don't jack with it, man We this stuff's already been thought through it's been experimented with I don't know 195,000 times successfully just don't fuck with it unless you are completely crushed with time constraints in LP Now I by the way, I do do a four day split LP all the time for my advanced lifters If they're on a basic kind of four day split once they've peaked so you know, I get you know, like Harry Fafoutis or something will come in he's basically doing a four day split anyway He peaks he does a mead or a pr week and he comes back in John floater has done this a hundred times like just so many times. I've got John floater on a four day split LP Yep, but the guy's really really strong. So he works is you know, he works his squad up to 425 for three sets of five And it's one set of five deadlift to like 505 515 for sets of five And and then we start to make adjustments and you know, it's same thing So but if it's a true like first time LP three day a week is probably better By the way Yeah My man and your man our man Salman Salman, yeah, you can check him out. I think he's at Miami barbell on Insta squeeze. He says he wrote me this today He's got some shoulder troubles and He's been a client of mine now for I don't know six months at least and uh And uh, I haven't had him bench once because he's got some some trouble But he said uh, he wanted to start benching a little bit and he says listen this I'm gonna read this He says scott you are wrong about the press not driving the bench. I'll prove it to you I've included two benching videos. The first is a pr 315 bench in august of 2018 when my press pr was 200 That was my last bench workout due to a shoulder problem The second is a 335 bench pr in 2019 10 months later when my press pr was 235 I did not bench one single rep in those 10 months. That's wild He said I just tested my bench that day to see how bad it was I ended up hitting a 20 pound pr and I had 350 in me that day for sure It was a 35 pound bench pr by only training the press Yeah, there you go. There you go. Crazy. Uh, I don't doubt it. I don't doubt it. Uh, I don't either So yeah, I'll I'll accept that. I'm wrong about that, but I will say this The bench press drives the press better than the press drives the bench press Oh, I don't think so I do I would disagree I don't know that I'm right, but The reason I say that is because for years I was a powerlifter who never pressed And only bench pressed and I can remember being and then when I converted a strongman Strongmen don't bench in competition. They bench some in training But everything's an overhead press for for pressing and I can remember I could I could raw bench press over 400 pounds And I couldn't press 185 It just I just didn't have man. I just didn't have the Interesting I had the shoulder mobility and and as soon as I started to press I got my pressing 185 to 205 to 225 to 245 My burns bench press jumped up again Yeah, and when I say that when I when I say that I'm um, I'm going basic mostly from my experience like I can just bench and get a bench pr and then press and get a press pr without hardly doing any pressing and Pressing hurts my soul. So I tend to push Well, I I can't I can't push it that much because it I mean it literally hurts me Yeah, hurts your shoulders. It hurts me and if I if I drive it towards prs I run off a cliff really quick.  He's super strong. He's uh Several squats when he did this so well, we're we're we're we're getting there You know, he pressed 190 for five by five the other day. Wow Three by five at 210 or something like that. He's really his his press is going going I got a guy I got a guy up in like the pacific northwest and he's pressing like 250 for a set of three And then like 230 for four sets of three back off It's like it's crazy. That's just so strong Andrew Jackson Andrew Jackson is crazy strong too. And he's lost like he's like in it.  Yeah, he's just like john morn jacks and he's just too handsome tired of it Super tired of handsome Yeah, strong dude strong lucas says low An umbilical hernia. He says I enjoyed the festivus ran episode today. There you go. This is how far behind I'm gonna have to go listen to that. It's march and that was from like the week before christmas He said I had a physical last week and found out that I have an umbilical hernia My doctor said I don't need to have it fixed. It does not hurt But now I'm I'm paranoid about my intestines blasting through my belly button. No, come on, man That's not gonna happen. Yeah, I don't worry about it.  I have never seen listen I've I'm sure there's an outlier out there I've never seen anybody's guts explode out through a hernia Now the downside the potential risk of a hernia is it could become strangulated, right?  Typically you can just kind of push it back in or it's not it's not poking out very far And it's not it doesn't hurt too bad. It's gotta it's a little bit painful but not bad And uh, you're fine But if it's if it gets real painful and you can't kind of push it back in And it feels like it gets worse and worse and worse over a period of three or four or five days That's a problem. You gotta go to fix but if you just have a hernia, man, I've had I had an umbilical hernia once. I know I've told I'm sure I've told the story of the podcast I had this guy the surgeon I actually was getting my my gallbladder out I had a gallbladder attack and I knew how to umbilical hernia which I'd trained with for years I said fix it. Can you fix that hernia?  It's okay. Perfect. So I said, please make sure you put the mesh in And so he's like got it. I said no listen at the time. I think it was a pro strongman So I was like, listen, I'm a pro strongman. I'll think you understand the pressure I'm putting on my belly button And so he's like got it and I was like put the mesh in got it So of course it's outpatient surgeon.  He's like, I didn't put the mesh I go what Why? He was like, well the hole wasn't very big and I was going to have to cut a little bigger hole to keep that put that Rolled up mesh in there. I said, yeah, that's what you should have done Is yeah, I just felt like it wasn't the right move 10 weeks later blew the belly button out again. Yeah, we should fire him.  That's the problem.  So if you shoot me in the belly It's not gonna go through said a ricochet Yeah, I mean if it's a pistol if it's like, you know, you shoot me the ak It's probably going through Garrett says I would like to say that I originally came for the barbells But the comments on society conspiracies, hamburgers and other rabbit holes keep me coming back He says I'm not asking for a joe rogan length podcast But if it were possible to entertain an occasional rabbit hole episode, I would supremely appreciate it I should just let you record those everyone. So that's too scared of that guys. Yeah You don't understand. He's too scared. He's afraid. He's afraid of what the pill might do to him No, that's not it at all But it's a weird thing, you know, we started this podcast thinking nobody would listen to it And now you're getting hundreds of thousands of downloads every month and all of a sudden I'm like, ah Now if we say something pisses everything off The podcast doesn't really make any money. The service business makes the money So, you know, I'm kind of like, hey, we got to be careful about what we say I don't want to piss people off all the time. Matt's scared of the pill. He's afraid he'll choke to death on it I'm scared that 30 of my clients don't want to hear it. They'll quit. They're the wrong clients You can't you can't build a business on this. You can't build a business on this We get everybody strong. I don't care who you guys are even even the blue pillers We love blue pill people get you strong I do not Matt that the question is directed to Matt He says I enjoy the content you guys put out on the last q&a They mentioned a four-day splits came up and it got me thinking For someone who's just finished the standard novice linear progression Is there a reason or benefit to doing both the bench and the press together in session a and the dead Left of squat together in session b. Yes Is this superior compared to benching and squatting in session a and print We just answer that question. We just answer that question next Hey Brian Thanks for sending that in.  See this just proves that I don't look at these questions beforehand because I read that I'm like, oh We already did that one. Yeah, it's fine. Jason says love the podcast I started strength training earlier this year and for the first time in my life I have found something that I enjoyed to keep me consistent at being physically active I've stronger than I've ever been and healthier than I've been in years Everybody says that Nobody doesn't that's nobody Except, you know people that do it three times and just quit Right, like if you if you do it for three weeks or more Certainly six weeks or more everybody says the same thing and then the third thing they say is I wish I'd started earlier Yep, everybody says that so even if they even if they started at 17 Right, I wish I started at 13 It so if I can't imagine do you think there well, I know there's at least one listener that listens to the show Who doesn't wait train? I'm sure But you know if you're that guy or any of the others, you know, it's time to start He says I'd say 60% of the time one of the pot one of the hosts doesn't wait train Which one is that it's me Well, I've been struggling man, it's been a crazy. Actually, I've been training pretty hard the last I've been training hard for a while Mike and ass I'm serious. Send me your training logs. I'll help you with your programming. Yeah hurts man.  Yeah, I love it. I just I just you know, I do you know I get hate mail about that. They're like, how can you talk about this if you hate it's like Do do diabetics love sticking themselves? Right. You got to do it. It's medicine. Right the professor paul love radiation Or chemo or whatever it was. No, right Like I'm rational. I mean human. Yeah, so I can do things I don't like I can use my rationality and decide that It's good for me and do it anyway.   Uh, he's that guy 5 by 3 press at 155 bench press at 255 I try to add a banded chins and even with the whitest thickest band.  They gave me Fat guy drops Yeah Since that I've been using assisted chin machine with the intent of working up to where I can switch back to using the Bands on a par. I started three My gym also has a lat pull down with the lat pull down be more effective to work up than using the bands Huh, that's a good question. Actually, what do you think's better? So, you know, this guy actually has access to the Like the gravatron machine where you can just yeah remove some of your body weight and still do chins I actually think that's that's a great piece of equipment that most people don't have access to I would say use that first. Yeah, I think that That's basically what we're doing with band a banded chin up, right as we're taking some some of our body weight off But it's you know, if you weight 330 pounds It's hard to do so that I would just keep doing that that assisted pull-up machine is probably what I would do Um, I do like lat pull downs. I love lat pull downs. Actually, I think it's a really good lat exercise, but I I don't my experience is that while it kind of makes sense It should make you better at chins. It doesn't You like it's not the same You can do that lay back with the lats and yeah, turn it into a barbell row, you know, or whatever Yeah, it's not it's not the same. Yeah, I like this that uh that assisted machine is probably better Yep, agreed. Elijah says I was recently diagnosed with moderate Obstructive sleep apnea. Do you have any recommendations recommendations for a c-pap or an auto-pap? I travel at least once a month for work No, I mean I so I get my c-pap. This is you know, hashtag not a sponsored I get them from c-pap.com. I've got I've got a concierge doctor So I can just get on c-pap.com when it's time to order a new c-pap and be like, hey You know Dr. Spencer called this thing in so he calls it in and sets it up and I just I just order online I was thinking so I've started to in these I've done these some of these travel trips lately And I normally have to check a bag. I check a bag But I this last trip I just I was in Boise Boise that locals call it Boise. Did you know that Boise, Idaho They're like, that's how you know the locals from the tourists. If you say Boise It's not right. It's Boise. But anyway, I was in Boise and I didn't check a bag just took a just took a big ebags backpack And my life was so much easier, but I also had to carry my c-pap. It's a medical device So I can carry it on the plane too. I thought to myself, man If I get one of those travel c-paps I could put that in the backpack too because my c-pap is in a bag It's probably 14 by 14 by five. It basically looks like a Campbell house filled air compressor It's not what it looks like. Oh, it feels like that to my nose But uh, man c-pap.com. They've got all the uh, you got all the reviews. You just I just pick one's got the best reviews He says any thoughts about strength training in the inspire implant system I don't know what that is. Well, I went and looked it up. It's something implant I guess it but there's something implant and then you have a little remote a little Remote control thing and you lay down to go to sleep. You hit the remote and this implant holds your airway open I don't know anything about it. What I don't yeah, they put surgery like in your throat the back of your throat to hold your airway I just looked quickly while we were on online here or while we were recording. I I have never heard of that. I don't want implanted things in my body.  That's right Or maybe you'll just speak on behalf of you Right like your voice just dorsi's voice just comes out of your face Jake says I'm curious in your coaching experience what frequency seems to be most effective for the main lifts with intermediate and advanced lifters? Dude, he says he's a big Fan of the podcast and looks forward to hiring you guys and my wife and I are done having babies and surgeries Well, we'd love to have you. Uh, I think every show we've ever done is about this Yeah Lower body two times a week upper body A total of five times a week three press three presses two benches or three benches two presses seems to work best for Later intermediate and advanced people. Yeah, four-day split works just fine For intermediates three-day full body works just fine for beginners There's your blanket statement He says I basically ran out of progress on the four-day texas method and the idea of squatting and deadlifting once a week Is appealing to me. He's 32 years old Uh and five nine and two 45. I know I know a lot of older guys Who will squat and pull once a week or squat and pull every other week? How old is he? He's 32 I don't think that's for you, dude. I think you need to squat twice a week I think he's lazy. Yeah, you need to squat twice a week Uh, do you have it? How many of your clients squat and deadlift only once a week or less? None? Me neither none None and I've got some fairly old and fairly brittle people. I've got a guy who's in his 70s won't eat enough food Um and and he squats three times a week Right. Yeah, I mean it's like on a kind of a heavy like me He's kind of half the squat and deadlift twice a week plus. You don't have to but It's pretty rare. It's it's an outlier that doesn't you know, um, I'm 45 And I've been squatting once a week for a while just detraining I can't even get close to even maintaining anything we talk about maintenance is a myth. I mean I can't do I'm talking Squatting once a week is for me at this point in my life is a waste of time Right, like I need to either squat twice a week pulling weight off the bar every week or go and go for it twice a week And you know with conscientious programming or just not even worry about it and not drain Because I'm telling you squatting once a week is getting me nothing but irritated. It's a way. Yeah, right, right Um, both both emotionally and physically irritated.  Um Oh, this is interesting. David says I have what I think is a typical story for a lot of guys somehow somehow He has sent this to us in the smallest font possible. Oh, that's fun. Let me put my spectacles on Oh my god, and his salutation is solar scriptura solar fide Here we go. Oh my gosh. Listen guys.  I graduated at 5 11 and 165 After my wife and I had kid number six. Good work I was up to 365 now at 37. I'm at 3 35. Good job on getting that done man He said I started across uh, I stumbled across your method. I started to read up on it and started to train I found your videos on youtube and use those to learn technique. I then found your podcast a short time later by the end of the summer I was the strongest I'd ever been then in late august I started to have a backache which led to a muscle weakness. No That is not true Not true But then he says in numbness and everything from three inches above my belly button down That was not the strength training that did that Um, eventually getting bad enough. I could only walk with assistance after getting into MRI They found out a bony growth. There you go. That was putting pressure on my spinal cord and the doctors performed a thoracic laminectomy That t4 to t6 from when I go to the surgery involved cutting my spine removing the top cap cleaning out the canal For the spinal cord then screen the cap back in place and then fusing the vertebrae together Since surgery I've been asking about when I can get back to the gym and everyone just laughs at me The doctors have put me on a 5 to 10 pound weight restriction for 4 to 6 months and the physical therapists have told me that I may not ever be able to do the core lifts again.  It says at what point can I tell the doctors and physical therapists to get lost and start lifting it again?  Uh, I won't tell David what to do, but I would say what I would do Yeah, which I I would tell that the and I understand why they say this but I would just be like listen Go f yourself. That's not what I do. I'm gonna do my thing and I would start slow And I wouldn't you know put I wouldn't put a ton of moment on my back in the beginning I probably wouldn't low bar squat. I probably high bar squat in the beginning You know, certainly if that Where he's got that's not right where the bar is, but it's a little bit below it I wouldn't even squat. I just rack pull for a while. Yeah, just deadlift and just do your but like dude You gotta get strong like what it's how's five to 10? If you just kind of detrain to get weaker and weaker and weaker and expose that area to vulnerability, so Get it stronger at some point if I'm not mistaken Deaton there and there and Deaton doctor of physical therapy there and Deaton has had this done as well If I'm not mistaken and uh, and you know, he squatted 350 for three by five last night on instagram I saw it, you know, uh, you you can do it. I don't know how long three or whatever he is Yep, I don't know how long ago your surgery was The doctors are saying a weight restriction for four to six months Hey, maybe that's in maybe that's Maybe that's right But five to ten pounds Well for four to six months. That seems a little conservative kid. Well, sure. I get it I don't want to get sued either on this thing But a year later five years later 10 years later, but you never do anything You might not ever be able to do the lifts again like what? right So I know one thing you you weigh 335 and uh box squats ain't nothing if you're weighing 335 chances Sorry, you weigh more than that now because you've been immobile for a time Um, so you you need to get back to work. Go listen to 40 fit radio and uh deaton We've got some physical therapists that work doctors of physical therapy that work at barba logic online coaching You know You need to get some help you need to get back in there You got six kids of mama that needs you to be a full-fledged human being that can move around and interact the world and Give decent hugs at least Yeah, one more. Hey I'm pulling for you david and remember Superstition is a problem felicia says female listener number 22 again. She's been in here before Excellent. Hey felicia. Bye felicia. Hey She says I have a nutrition question. I'm 30 years old five foot six 137 I've gained 12 pounds since starting training in 2016 Uh, but I've uh petered out in weight gain for about a year now I'm still really lean and looking to add a bit more lean mass to my frame I've been ramping out my calorie intake. I've already been shooting for 150 grams of protein a day But looking for advice, which meant macro is better to go heavy on carbs fats or is it not necessarily matter I'm a big fan of oval teens Oval teen, you know, I've never oh have oval teen never No, I haven't had it since I was about eight. I have had carnation instant breakfast. Yes. I've had that too I have had nest quick nest quicks. Delicious dude.  That's so good What you do is you get that can of nest quick. Does it still have the metal lid you pry off over with the spoon? I you get them at sam's or costco because they're like It's like a huge gallon of it. Whatever the directions say triple it. Yeah. Oh, yeah I don't get a powder gate rates the same way. Right. Just go strong. It's like coffee.  She can help you more than than I could But I would bump your protein up because I know you can tolerate it Nobody ever got foul on protein as far as I can tell And then add some carbs, you know, tie it up and see what happens, you know, watch your waist Do the little uh Go get a dexa scan or put a tape on your waist or do the Jackson You know fat pinch and what what you watch your uh, what's your body fat? And just see what happens, right? And you make small changes Yeah, if you think about like protein is the thing that builds the muscle and either carbs or fat give you the fuel But because of the way we train Our our training is going to be carbs are going to be a preferential fuel source for for strength training over fat Yeah, whereas whereas if you do aerobic based training Oxidative training fat could you could at least argue that fat could potentially be preferential But that's not what we're doing. We're lifting so Carbs are the place to go. But yeah, I would max out the protein first same We're we're going to do one more. This is going to be it. Okay. This question Tony sent this in and it does this question irritates me not the toady senate, but I just get versions of this all the time Uh, Tony says first off, thanks for all the great free content I'm about to hit the two three four five miles and attribute a great deal of my progress to the info you provide Thank you, man. Good for you. Good for you Uh, you say you attribute a great deal of the progress to the info we provide. Nope You moved the barbell.  Yeah Oh, it seems like it sounds no Feels like I like feels like it feels like what you're saying is I got something you can feel Um But I but I I get I get I get what you're saying here, man I get what you're saying But you cannot I've been trying to maintain my squat You can't do it.  How does she she can't chase numbers 12 months out of the year. She can't press in the 160s all the time. She can't do it. It's just right It's it's it's the same you start when you get that strong You literally have to develop an off season much like a A basketball player or football player or baseball player would have they train real hard for the season They train during the season they peak for the playoffs or whatever and then they They cruise a little bit nothing wrong with that like especially if you're really really strong But um, yeah, that's what we're saying. So how often do you get in that kind? I have this conversation with my wife a lot where it's not I'll make a blanket the same in my experiences that in general my wife especially Um, but also other other women that I know will often, you know If if you like if you ask my experiences if you ask a lady how things are going and she says fine We know in fact that they are not fine That's a guarantee But if you ask me if things are fine and I say fine or if you got how things are going and I say fine They're fine. Mm-hmm.  I'm like fine. She's like, oh god, what's wrong? What do you mean? What's wrong? I said it's fine And what she means is when I when she says it's fine. It's not But when I say it's fine, it's fine Everything's fine. I always say exactly what I mean All the time. Oh, that's where we were going with that. Okay. I thought that was related to maintenance somehow No, people will say, you know, it seems like Yeah Well, so what you're saying is no, I've always said exactly what I needed to say So what you're saying is that's that's the best one. Yeah Have you ever had a positive email that had so what you're saying is in it? I have I have one friend miles He's always I'll say something and then he makes it absurd and you know, then he says So what you're saying is that all all women are liars Right when your wife says fine, so I'm like, no, that's not what I said. All right So when I say maintenance like there's a there's an idea among Some folk that they can get fairly strong And then they can pick a number that's doable for them. So let's say they get their squad to 360 for 5 And then they pick a number that's doable for them like 315 for 3 by 5 And they're like, I'm just gonna I'm gonna This is where I'm gonna be I'm just gonna squat 315 for 3 by 5 every squat workout for the rest of my life Right. No, maybe I'll do a little of this and I'll do a little of that But you know, I'm gonna I'm gonna I'm gonna stand. I'm gonna stand on this 315 for 3 by 5 Yeah And you can't do that doesn't work, but I'll tell you what another thing you can't do It's chase pr is every single day of your life. That's right into uh, their social security years. Yeah Uh, you can do it. I mean you said four or five years once you're into it four or five years You just can't chase them all the time. Yep. So what you end up doing I'll talk about charity. For example, I'm not doing her program Andrew Andrew Jackson is doing her programming But if I were doing her programming I would probably put her through Like you finish nationals at the end of 2019 So here at the beginning of 2020 I probably would have had her do some work to lose some weight Not that she was too big, but she's a weight class competitor We can't chase numbers all the time her shoulders her her joints just can't take it So we wouldn't maintain because you can't So what I would end up having her do is lose a weight for a while Right the the goal changes where so it's not that well, I'm I'm still programming her to have a win Maybe at nationals. Yeah. Yeah, but what I'm saying is in the moment in the block even You know, she's come out of this like where the only thing that matters is getting stronger Yep body weight doesn't really matter like getting beat up only matters the point that it affects you getting stronger like But the goal is strong And then you go through another block where like hey now the primary goal right now Which is still going to benefit us 12 months away in winning nationals is hey, let's lose a little weight Let's lose some fat. Let's put on a little muscle. Let's build up some work capacity. Let's do some conditioning Let's enjoy ourselves in the gym or whatever those things are And then she'll go so we know going to the next block We know if she's gonna get stronger. She has to put on muscle mass. So that's heavy That's right, and I want her to be in the same weight class. Oh, okay Well, I'm gonna work backwards from that.  I can I can do I have found that I can do a press pr attempt about twice a year Right Because it's just too heavy for me to run up to by my next specifically the press. Yeah, the press specifically wrecks you Yeah, just can't do it. Can't do it Deadlift too, frankly. I mean, I I ain't got no business pulling over 500 four five six times a year right That maybe that ain't heavy for some people, but that's just what it is. Sure So, uh There you go.  You're getting worse. Yep If I could so I can change the goal So you're getting better getting worse if the overall goal is to get stronger You can't just get stronger all the time But you can change the goal and say hey the goal is to get in a little better shape The goal is to lose eight pounds the goal is to and you can't do those things and so you should theoretically get better As long as you keep changing the goal But if this, you know, if the single thing about Usain Bolt If the singular goal for a sprinter is to just go out every single time and break the world record in the 100 meter sprint Like you can't do that There's all sorts of like you got to lay the groundwork for that stuff Yeah, if you go back and listen to that episode, uh, we did I can't remember the what number but on satsi orsky's science and theory of string training Yeah, uh, where we talk about the dual factor theory that he talks about where you have Uh, an athletic potential Uh, which is Damaged or subtracted from by the amount of fatigue present in your system Yep If you just look at that graph you'll realize that you can't run up against that maximum athletic potential All the time sure and the higher that potential is the less frequently you can run to it Yep Yeah, you know, it's like a snow plow like if you got a plow on the front of your truck you start pushing snow Well, you get to the point where there's so much snow in front of it the truck won't move right And the fatigue is like that and um Well, and there's nothing you can do about it. It's just it's a biological fact. You have to reset at that point Yeah, make some changes Yeah, it's good and then and then you have to disrupt tomeostasis and three by five for three fifteen twice in a row Will not disrupt tomeostasis, right? And so you will adapt to less stress, which means pretty soon 295 is hard, right? Oh, gosh, there's a long question in the answer session send your questions to questions at barbell hyphen logic.com And if you want to have another festivist style rent I don't know. I'll work on uncle matt. We'll see if I can build up his uh, his tolerance A rental tolerance. Yeah, and like I said that they feel like a You know like a you remember the old ice the ice cream cones when you were a kid that were like Half chocolate half vanilla could I do like a half blue half red? No, you can't do it It's like milk. You put a little chocolate in there. It's chocolate milk period Oh, I do love a little chocolate milk. No, I can't have all it's where it's It's red pill or nothing.  Leave us review review spotify whatever, you know You can go to spotify by the way if you have a spotify premium account Maybe you can do this with the cheap one I'm not sure but if you got the premium one you can go to our show and you can hit share And you can share our show to your instagram stories. There you go. Maybe you should do that instead of review That's how easy would that be That'd be a big help doesn't let us let some other people know about what we do over here And I hope you guys have enjoyed the med series will be some more of that stuff going on I've got some ideas for some Content shows that matt matt needs to uh, he needs to bite on but here's the problem with mad guys I'm like, hey, let's do this.  I can't do it Oh, it hurts because it's true. I'm like, yeah, man, we need to we need to just take another chapter We need to take take like chapter one out of super training. He's like, oh man. I'm just covered up bro I'm so slam. I can't do it. That is true. Actually both are true. I both say that and it is in fact true So and then meanwhile, oh shoot on the unlike a book podcast. I'm like, what are we gonna read for next week? Carl? He's like, let's read dune There's 800 pages. I saw him next week.  I'm not kidding you 125 pages a day And he's like, let's read Lord of the Rings for next week I'm like, you mean the first one. He's like, let's read them. Let's just read the whole trilogy Yeah, I read all three of them. We did. Oh god. That's crazy. That's Carl. Shoot. And then jealous. I'm jealous at your time And then uh Then when I suggest stuff, I'm like, let's read the metaphysics of love by Arthur Schopenhauer. Yeah, 20 pages Right bourbon neat Ah Well, thank you guys so much for listening and we will talk to you on monday


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