Hello, everyone. Welcome to Mind Pump. In this episode, we give you 10 actionable steps that you can take to hit a deadlift PR. All right. Enjoy the show. Check this out. Most of you can hit a PR in 30 days, but you have to follow the right protocol. Yeah. Of course, it's not going to work for everybody, but for the most part, you should see some improvements in your numbers. All right. Let's talk about what I like about this is that what you listed out, I think really applies to everyone. I do think that beginners tend to see PRs more frequently just because they're beginners and it's the novelty of it. Yeah. And in fact, they often see PRs in spite of doing things wrong. That's my point. Right.  I had a PR last week. Well, you know, if you haven't been lifting for a very long time and, you know, all a lot of the stuff that you do is novel, your body's reaping out of those benefits. I'm glad you said that because what we're going to talk about is for somebody who's kind of stuck for somebody who wants to hit a PR, they've already been working out for a while. Now, what does that mean for the newbie? The newbie, if they apply this, yes, if they don't, they may still hit PRs because those newbie gains come almost no matter what. But if they apply this, they'll hit even better numbers. They'll maximize the potential. So in other words, this is kind of applicable to anybody. And we organize this around specifically around the deadlift. And you generally, you can apply this to other lifts as well. But there's some specifics in here that apply mostly to a deadlift. And I've applied this to myself. Every time I do this, I don't always hit a PR because I've been doing this for so long. But every time I apply this, I'll definitely get to that upper limit. And it's very predictable. It works almost every single time. No, the very first one that you go to, I think is a really good place to start because it's probably one of the most common mistakes that I see is you get somebody who is dieting to lose body fat, and then they also want to hit these PRs in this lift. And so what they don't realize is that you're living, you're feeding yourself in a calorie deficit, your body's in a catabolic state. So it's breaking down. It's not building and adding in that state. And so the likelihood of you hitting a PR that doesn't mean it's impossible. And we talk about newbies, right? So if you've, if you just started squatting and you're only squatting for four months of your life, and you're in a calorie deficit, there is a potential that you could just because there's so much technique that goes into being a good squatter that your technique could improve so much that even in a calorie deficit, you may get stronger at that lift. But for the average person who's been stuck in a plateau or been lifting or been squatting for a long time, they can't break through that. One of the first mistakes I see is I look at their diet. I'm like, Oh, well, you're eating to lean out. And yet you're trying to increase strength. Increasing calories or bumping your calories for maintenance will almost, I mean, it's pretty consistent that it will raise your strength just generally. I mean, literally work out like you're doing now, change nothing, add, you know, 400 or 500 calories on a consistent basis. That's important, by the way, because people typically think they're bumping calories, but don't track and end up making up the difference on a weekend or something like that. So it really doesn't turn into be too much of a surplus.  And if you combine it with other factors, you can make some huge gains. But this is key because generally speaking, this will just make you stronger. Yeah, you want to adequate reserve of energy and to have that to be able to tap into I think too, if you want to kind of add in a little bit of nutrient timing with this as well in terms of like, you know, cycling your carbs or like doing it in a way where you're actually like deprived a bit and now we're introducing it before you're going to, you know, attempt a lift that's like a PR lift, you know, you could kind of play around with that and it does make a fact. In fact, we get more specific with that later on. Yeah. But with this here with the calories is a couple points I want to make one an easy way to do this is if you don't feel like tracking or whatever, but you normally eat kind of the same all the time. And you know this about yourself, all you have to do is add an extra meal. So it's kind of an easy way to bump your calories as long as everything else stays consistent. And then the second thing I'll say is through experimentation with myself and with clients, the calories should probably come from proteins and carbohydrates. I don't typically see the same strength bump when we add the extra calories with a lot of fat, unless the person was eating too, too low fat to begin with. And then we see this huge bump in strength. I mean, I'd like to add to that that I would for the for the most part for most people, I would go protein first. And yeah, the reason why that is is just because a majority of clients under consumed protein, or they weren't even they weren't at the upper threshold of the maximum amount for the max benefits for proteins and cysts and building muscle. So I would tend to push them in that direction. Now that being said, if you're eating a ton of protein already, then I think carbohydrates are going to benefit the most. But I think that's a more rare case.  Like I think that you eat a lot of protein on a very consistent basis. So you could probably potentially just add carbs to your diet. Even I add proteins and carbs. Yeah, I go proteins and carbs with the extra meal. Like you guys have seen me and I did this recently. And all I did was add an extra meal. My extra meal was steak and potatoes. So carbohydrates and proteins. Some fats came in the steak, but it was, you know, protein rich. And that's usually where we see the benefit.  And I don't know this is not common.  But proteins and carbs right here proteins being most important, car carbohydrates to make up the difference. Now you didn't list this on your list. But I know that personally, one of your favorite thing and why you probably did the steak is because you like to increase cholesterol at a time like this too. Now, what are your thoughts on that? I know you didn't put that on this list. Controversial. Yeah, I specifically did it because it's a little bit more controversial. And I guess I don't know nuanced because it doesn't it's not as important as the proteins and carbs. Like it's not going to make as big of a difference as just extra calories, right? Proteins, carbs. But yes, studies will show that if you do the short term bump in dietary cholesterol, your CNS tends to fire a little bit stronger. And I do this all the time. If I go from eating, you know, six whole eggs a day to 12 whole eggs a day, which that's just me. I'll notice a bump in strength, even if my calories all the same. We saw old time strongmen used to drink a lot of like heavy cream and things like that to really aid in their performance. Yeah. So that's just a little bit more nuanced. But I mean, for everybody, bump your calories, be consistent about it, proteins and carbs, that alone will get you generally stronger. Alright, this next one's interesting. This next one's interesting because people always dismiss it. And this is probably one of the is probably one of the most consistent ways to get yourself stronger. And that's literally to aim for eight to nine hours of sleep every night. Now notice how I didn't say seven to eight, right? Seven to eight is the normal target. I found with myself and with clients that when I aim for eight to nine, I almost always fall at least at eight. When I go seven to eight, I tend to sometimes go seven. That extra 30 minutes to an hour, even in one day, even if you have one night of good sleep, you'll notice that you're stronger the next day. But over 30 days, this one makes So is that the thought process of saying eight to nine hours is because we know that most people if you tell them eight to nine, they're probably more likely to hit seven to eight, and they're going to fall a little short. Yeah, it usually results in more eight hour nights than saying my target is seven to eight. So I'm saying aim for it, right? So you're like, Okay, I'm going to wake up at eight AM tomorrow, then I'm going to bed by 11. So that's my nine, right? And then if I'm off a little bit, I tend to hit it. Usually what people do when they go seven to eight is they tend to veer towards seven, you know, a few nights a week, right? Oh, you know, seven hours is good. That's supposed to be good too. And you end up losing a little bit of sleep. That extra 30 minutes to an hour makes a big difference.  I was just like, always sleep in was like getting eight, 10 hours of sleep, but then also napping throughout the day. So what do you think is the most what's what do you think it is the most there? Is it the stress? Is it the actual rest? Is it the recovery? Is it a combination of all three? What do you think is is so valuable about the the amount of time that you give yourself rest every day? It's all those things. It's the the management of inflammation so that it's appropriate. So you get the inflammation signaling, but you don't get too much inflammation to where So that's the Managing stress, managing stress hormones, you get more growth hormone release IGF one more primed. You're more primed for testosterone. You're not going to get your cortisol is more appropriate. In other words, you get the spike of cortisol in the morning, but then it goes down nice and low and evening allows for recovery. It's it's very, very nourishing on the CNS. The CNS needs breaks. Okay.  So to be able to give it some adequate rest is important. You know what? Think of it this way. It's like you have an iPhone, right? There's a battery in your iPhone. So that's like your CNS or your body. Well, imagine if your battery needs, you know, eight hours of charging and you always give it six hours of charging every night, you're only going to get so much of that battery output. Well, that's like your CNS. So that sleep charges your batteries and a full charge is going to give you more power than an almost full charge. So sleep makes a huge difference and studies will show the opposite to effect. If somebody loses sleep, you notice an immediate drop in strength almost every single time. What's up, everybody? Today's giveaways maps strong. This is the strongman inspired workout program. Here's how you win. Leave a comment below this video within the first 24 hours that we drop this video. Also subscribe to this channel and turn on the notifications, do all those things. And if we declare you the winner, we'll let you know in the comments section. Also, we got a sale going on this month on a at home workout program bundle. So here's what it is. Maps anywhere, map suspension, maps prime, and the no BS six pack formula, all of those combined in this bundle for only $99.99, which is the price of basically one program. So you get four programs for the price of one. If you're interested, click on the link at the top of the description below to get set up. All right, here comes a show. All right, so now let's get to the more specifics with the deadlift. If you're trying to bump your deadlift strength, you should definitely deadlift heavy at least once a week, or I should say stick to once a week, you're going to deadlift more than once a week, but heavy once a week, more than one day a week of heavy deadlifting tends to be too much for most people. Heavy is very relative, right? So what would you say is a heavy deadlifting session for somebody like how what? And I know percentage we're going to Yeah, well, I know in our powerlifting program, we use the RPE model. And I know that that's like people like want to hear a percentage. What's a more general way that you would recommend the audience like, okay, I'm going to start deadlifting heavy once we what's my heavy look like? Okay, so I'll change the terminology and say deadlift hard or intense once a week. So stop about one or two reps short of failure and keep the reps low. So you're looking at doing sets of one to three reps. And let's say it's one rep, or it's something you could do two or three with, or if you're doing three reps is something you do, you know, four to five with. And that's your training set. So it's hard, heavy, and keep the reps low and the intensity is high, but we're not lifting the failure. You're not trying to max out your deadlift until you get to the 30 day mark when you're trying to hit your your PR. So basically practice with that heavy weight. So it's like someone like me, if I if I could max out at 500 pounds, I'm probably going to do, you know, singles and doubles with 400 for, you know, five, five, six or no, maybe even more 450, you know, something like that. Yeah. Okay.  So it's something challenging, but you're like, I could add, you know, 40 pounds of this if I wanted to really, you know, type of push it. And you're practicing that heavy lift and you're keeping the reps low. And the sets should be relatively high, you know, four to five sets type of deal. Next up is the one extra. So nothing's going to get you better at deadlifting than deadlifting, right? But there are exercises that have carry over. And my experience, the squat has the most carry over to the deadlift.  So squat heavy once a week. Now here's the key with this. During your week, the squat should happen before the deadlift. So in other words, if you're training Monday, Wednesday and Friday, Monday is your heavy squat day. Wednesday is your heavy deadlift day. I don't like deadlifting heavy in the week and then going to the squat that tends to is that your problem is your theory on that, because the deadlift is so direct on the back and then that fatigues and then doing something like a heavy squat, which you need some core and low back strength to support a heavy squat that you don't want that to be fatigued from the deadlift. This is mostly risk management. So in my experience in training clients, I don't know if you've got any experiences where you go, try and squat heavy a day or two after you deadlift heavy. Doesn't feel too good. Doesn't feel very safe. Versus if I squatted heavy, even if my legs are a little sore, I can still pull it. Well, anytime my back's a little fatigued and then trying to brace and make sure that that mechanism's in place when I'm going to squat, you know, that's a consideration. You got to make sure that you're not going into it with fatigue otherwise it's going to put you susceptible. It's funny that we're talking about this because one of my things that I have never been able to put together is the times I've hit PRs in deadlifting, I actually squatted pretty heavy earlier in the week and I was kind of sore a little bit. Like I wasn't I didn't even think I was fully recovered from my squat already, but I was I was lifting heavy on squatting and then I at least had a day or two recovery and then I went into my deadlift and I pulled some of the best weight and I remember still feeling it a little bit from my squats, but then still having this incredible deadlift. So that's a good ending for the recruitment process, right? With the legs and, you know, obviously with deadlift, like if you get more leg drive, that's going to contribute quite a bit. You know what else I kind of contribute to it and I don't know if this is true or not, is that I'm a little tight and stiff. Correct.  And so the fact that I just lifted heavy squats, I'm still a little pumped and tight from the two days later going into the deadlift kind of stiff and rigid like that. So this is an interesting anecdote. I don't know if there's data to support this, but I agree with you. So I always will hit a PR in deadlifts if I hit close to a PR in squats two days before. You'll see. That happens to be every every every PR I've hit. That I've correlated that. I'm like, that's weird. Well, and the tightness thing is interesting because because with the deadlift, you don't have the, I don't know, benefit, I guess, of lowering the weight before you lift it. With a deadlift, you're lifting it off the floor and how tight and tense you can be at the start makes a huge difference.  If you start loose at the bottom, you're losing a lot of power. You have to create that all before you get into it. Yes. Yeah. And to, you know, really getting the lats engaged is something that people like don't consider. If you can really kind of set yourself in that position and, you know, direct it more to the legs, you're going to have a lot better lift. Yes. Now with the squatting heavy, this would be similar to what the deadlift you're doing, you know, singles, doubles, triples, you're working at a high intensity, but you're not going to failure. You can even substitute this for box squats. I found box squats to be just as effective. The reason why you may do a box squat instead of a traditional squat is if squatting heavy and deadlifting heavy just is working the hips and low back a little too much. Then you can do that, but squat heavy once, then deadlift once, heavy in the week. Now the next one is a different exercise that have also noticed good carryover to the deadlift. And that is the hip thrust. You also want to hip thrust heavy once a week. Now here's what it looks like in the beginning of the week, you do a squat, a heavy squat session, then you do a heavy deadlift session. At the end of the week, you do your heavy hip thrust session works out great. And the hip thrust has got really, really good carryover, especially as the weight gets above, you know, it starts to get past that last bit, right? Yes, that lock extension lockout of the hips. So if you're programming that you just need three days a week where you're doing these these kind of heavy compound lifts, where is the auxiliary deadlift type stuff going on? Like where are you fitting that in? So you can do light deadlifts on the hip thrust day if you want. And there is just technique, technique, form. You're you're looking at, you know, really staying in the whole staying tight. The people that I would have do this are people who really need to work on the their biomechanics and their feel for the deadlift. If you're deadlift, like for me, deadlifting is very second nature. I get right into it. I usually don't even deadlift a second time a week. But if I'm working with someone and I notice like, we really need to work on getting the bar in the right position, staying tight, they either get too low or too high at the beginning of it, then I'll have them do a light deadlift session. So what my routine looked like around this time when I hit my PR was I had a day where I was doing like light deficit deads and then I would be doing light speed pulls. Yeah, combined with one heavy load day. Yeah, I like that. And then I would put those on this. So like if I was squatting really heavy, I would I was still probably deadlift like deficit deads, but really light, be really light, full range of motion going really deep, controlled squeezing the top. It was just like a maybe eight to 10 reps higher rep range and a lot easier weight. And then on the tip thrust day, I might be doing like speed. I like that. I like that.  Air on the side of less, not on the side of more. Yeah, you're already doing one taxing day. You've already you're saying to me that you're you're pushing weight that's close to a PR. That's more than enough to to elicit some some growth changes. I still want it in the tank, you know, yeah, they're ready to go. Right. I noticed with strength, even more so than hypertrophy with hypertrophy. Now strength and hypertrophy super closely related. So what I'm about to say is a little bit like not quite splitting hairs, but it's getting there. But that is that training less tends to get you more strength and pushing your capacities a little more than that tend to give you more hypertrophy. So in other words, part of strength is your energy, how good you feel, how fresh you feel, how good your CNS is.  But when it comes to strength, it's like, you know, if you hear all the things that we're talking about, you're like, I'm going to add all of it, you're probably better off doing less when it comes to trying to hit a PR rather than doing more and more and more, you know, smallest things. No, that's a good point. All right. And the last one or not the last one, the next one is on that third week, because this is a 30 day process, right? So we're trying to do four weeks to get to a PR. The week before the week, you're going to try to hit your PR. This is when you go light. Yep. This is when you lift light practice in the lift. Yeah, you want to get into your lifts. You want to train at much lower intensity. You just want to feel tight. You want to feel good. You want to feel strong, because what you're trying to do is allow your body to really recover and be fresh for that following week. Now, so is light considered still relative to the day that you like, so let's say you still have a heavy lifting day. But now when you said before, I might be doing 450. If my max is 500, I'm doing 450 singles and doubles or whatever. Now I might do 350 or 400. Yes, 350. Okay. Yeah, I'd go way down. Oh, even down to 350. And I'm just, yeah, I'm just going through the technique in the form. And you know, feel it a little bit.  And the idea is to come out of that week. Really recovered. Fresh. Yeah. In fact, some people, this is not true for everybody, but some people take it off, take a week off and come back even stronger. Now, this is not going to happen for a lot of you. For a lot of you, you still want to train that. But the lesson that you're you're you're trying to teach right there and the point you're making is that you you can easily overdo it. You're less likely to underdo it in that final week. So if anything, air on the even lighter side, you know, and just go through the motions and not you do not want to be getting sore from those workouts, getting ready to lead into the no, in fact, studies show that, you know, because some people will call this this would be similar to what they call active recovery week or what is it the term that they use for the week where you train? Deload? Deload, thank you. A deload week studies show that the deload week is where the majority of the muscle and strength things happen. So like people train, train, train, train, train. They get some progress and they do a deload week and then the body's adaptation just advances like crazy during that deload week. If you like to work out a lot, you'll probably have noticed this yourself when you do something like going on vacation, you want to vacation for a week, you don't work out, you expect to come back and be weaker and all of a sudden you're stronger on all your lifts. So that's kind of what's happening here. And with this, you want to set yourself up for that fourth week because your goal that fourth week is I'm going to hit a PR on my deadlift. So you basically want to lift light that week and just kind of go through the motions, feel the technique in the form. Now what is okay, that's specific to the deadlift. Now, what about everything else? Everything. Okay. Yeah, everything you're going, you're going, you know, relatively light in comparison to how you were training the week before. So you're still doing a workout, but you're not really training that hard. You're feeling super good, super fresh. At the end of that third week, you should feel like like ramped, like I'm ready to go. I love really getting into the like nitty gritty and the nuances of everything with the grip and just, you know, really setting my entire body up mechanically to. So it's like you go to step into the heavy weight, but you've done it so many times and repeated that process that it's like an automatic response going into a heavy. This is where I practice the little things that make the deadlift more efficient. So like I'll practice pushing my legs through the floor. The feeling of that versus, versus rip, you know, pulling the bar off the ground really bending outward with, with my hands, yeah, I'll activate my lats, drop my shoulders, activate my lats. I'll practice that pushing my legs to the bar through the floor. I'll practice taking the slack off the bar before I lift, meaning I pull up on the bar just enough because you know, when you first lift the weight, there's a little bit of slack on the bar in terms of, you know, maybe where the bar bell is in the, in the plates or whatever.  And this is when I'll practice that, that technique so that when I go for that heavy lift, the final, final week, it's like it's on. Now what you guys are kind of alluding to that I think is interesting and probably why Justin, I think enjoys this part of it so much is almost the sport of it. Oh, very much. Yeah. And you create a ritual out of it. And what that reminds me of too, you know, I shared a while back, the research on this that I thought was really fascinating where they had the three different case groups that shot the free throws and then a certain amount that didn't shoot as many free throws and then the person who did nothing but visualize shooting the free throws and actually the person who visualized shooting the free throws as much as the person who actually shot the free throws saw almost the same percentage of increase. Yeah. Something I also remember during my PRs of any lifts was the lead up in this time of this month. I'm thinking about it a lot. Yes. I'm like, I'm all I'm constantly I'm thinking about tomorrow I'm going to deadlift. Oh, I'm going to focus more on this. Like you're talking about the grips and these things like that. Like I was so into deadlifting and I really remember this because it was when we all first got together and I really for the first time in my life was trying to see if I could get my deadlift up really high never up before that and cared to do that. And so I was thinking about it all the time. All my lifts, all my workouts, every time I approached the gym that day when I was OK, I'm going to deadlift today. But when I do it, these are the things I'm thinking about. And I was processing that through my my head even when I wasn't going through it. I think that has a lot of the chalk the same way. I'm like stomping my foot to dig. So I'm getting a good anchor point there and like all those things we talked about with, you know, how we we really focus on bending the bar and we get our body like really set up to be as rigid as possible. Oh, yeah.  And then some I mean, I'll walk up to the to the bar and I'll visualize that I need to rip something off the ground to save somebody or I'll grab the bar and I'll make this angry face and try to elicit a feeling of anger. And I'll practice that because then it gets me in the in the zone. A lot of people don't know this, but strength is so much a skill and so much your technique and so much how your ability to elicit the right emotional response that the difference between a PR and just being lifting kind of heavy is there. I mean, you can add 10 pounds, 15 pounds to a lift just by, you know, manipulating your technique by one percent or tension or feeling or the right emotional response. So it actually makes a difference. And that's the goal. The goal here is to hit a PR. So our goal here is to use everything we can to squeeze out every single pound. All right. Next is really in reference to the rest of the body. And that is to train with moderate intensity for the rest of the body. So a big mistake that people make when they're trying to hit a PR in a lift is they try to hit a PR in every lift at the same time. So they're going through like the strength cycle. Now, there's nothing wrong with that. And you can definitely increase your strength across the board. And this is why I think people get confused is when they get stronger, they tend to get generally stronger. But if you're trying to hit a PR in a specific lift, it can be really hard to push your body and also hit a PR and overhead press and bench press and rows and pull ups and stuff like that. So you want to train everything. And you want to train everything good, but your goal isn't to go crazy on everything else. You want to leave that for the dead. I think that this tip is so important. When you're so back to my point of I'm thinking about the dead lift all the time. So when I'm doing other exercises, I'm I'm constantly thinking about how it's going to affect my dead. Yeah, how it was going to complement the support. You're what I'm doing. That's right. Or right. And so I would I would consider my programming and my choice of intensity on other exercises based off of what I wanted to do from the deadlift. So if I knew I'm going into a heavy deadlift day tomorrow and I'm excited about it. I'm thinking about it. I'm gonna see if I can do better than what I did last week. And then today I'm doing like chest and shoulders and some other exercises. I'm thinking about ways that when I do this this chest stuff today or I'm doing this and that like I only want to go this heavy or I only want to train this hard because I want to be really ready to go tomorrow. So I think that's such an important point to make that everybody kind of just kind of goes through their normal routine and they're kind of crushing the weights at everything. And what they don't realize is even if they're list following the tips you're giving, but then they're they smashed, you know, the lap pull down the day before like lots of pull ups or they did show and then they don't think that's going to affect their heavy hamstrings or something. Right. Right. Yeah. They were leg curls really hard the day before and then they're going to go over and they're going to do deadlifts the next day and not think that's going to affect it like absolutely it's going to affect it. And so making sure that you're modifying not only exercises, but the intensity of exercises leading up to your everything I built around the week was around the deadlift. Yes. And what I wanted to do that week in the deadlift. Yeah, good way because you are training heavy with the hip thrust and the squat which have carry over but everything else you still want to work out. So I'm not saying you go in there and don't work them out, but you're not trying to hammer them and push them too hard. Now, this is different for everybody, but I noticed the most detrimental effects for my deadlift when I over fatigue and this again can be different from anybody, but when I over fatigue my forearms and how can this happen when I hit my arms really hard and I noticed this just training over the years like when I'm trying to hit a PR and deadlifts I get in that mentality of just overall strength and I'll train and hit you know, heavy curls and heavy tricep extension and all kinds of heavy everything. Then my forearms get a little tight and sore and then where I'll fail is in gripping the bar. I can't hold on to the bar. Now for someone else this may be too much hamstring work. I actually had a client who hammered their calves and it hampered their deadlift because of the stability in the ankles. So yeah, you want again I think you put it beautifully Adam, the idea is to center because we're trying to hit a PR on the deadlift is to center everything around that and not take away from your strength in that particular lift. All right. Now now some fun, right? Let's talk about the pre workout supplement stack. And I'm going to be honest with you. This actually has the least amount to do with you hitting a PR, but it'll do something. It'll give you a few percent. Well, I would make the case that it gives a little bit more than you think so long as you haven't been already abusing it heading into. Oh, so good. So like this is where, you know, you hear us talk on the show all the time about cycling off of caffeine for a while. Like if I want to PR I'm coming I'm coming off of a week or two where I just cycled off and now I'm starting to ramp up the usage of it. That way I'm reaping the max benefits from it. Yeah. So the first compound is caffeine.  You have three heavy workout days. Your your squat day at the beginning of the week, your deadlift day and then your hip thrust day. So that's three days a week where you could take a nice dose of caffeine. The rest of the week your caffeine intake should be low or ideally none. That keeps it fresh enough to where when it's time for you to do your PR you take your caffeine and it hits you. The mistake people make is that take the caffeine every single day and then it loses its effect and you have to take more and more and then what you end up getting is more side effects and less actual results. Yeah, and obviously you don't want to take too much to where you get that shaky feeling. That's not going to aid in your benefit either. So it's like, you got to know the right dose. And I know you didn't you didn't add the the smelling salts in there. But I feel like that that would be like obviously that's a like a professional yes, kind of way to handle it. But like it's not for everybody, but it does. It does stimulate that focus, which is really what you're trying to do is just channel all of the focus and direct, you know, that recruitment all in one center. Yeah, the reason why I didn't put smelling salts here is because that's that's like too advanced is what I was trying to get here. It just hit or miss. Like you never have somebody doesn't like practice with smelling salts. Use it. What did you do? Yeah, but I mean, it did. It definitely helped when I did it. It does for me. I always use smell. I never show them in my videos, but right before I hit play, if you're watching me hit a heavy lift, there was smelling salts involved. Yeah, but caffeine has been shown in studies to reliably increase strength in people who have a, you know, sensitivity to it. And what I mean by that is not like they can't have caffeine. They're sensitive. What I mean by that is they were off caffeine for a bit and then they took a dose of caffeine and you see this strength boost from it. Now you mentioned something. And I'm going to I'm going to talk about a second compound here in reference to what you said. You said you don't want to take too much caffeine to where your jittery or shaky. Okay. This is why we add theanine. Theanine is an amino acid that when combined with caffeine makes it a smoother stimulating effect. Now someone may think like, why would you want it to be smooth? Aren't you trying to be angry and edgy?  Think of it this way. It's like having it's like having a magnifying glass that you shine a light through it, right? And the magnifying glass where I position it will focus the light and make a point. There's two ways I can make that the point that I'm making with the light hotter or more powerful. One way is to increase the light behind the magnifying glass. That's your caffeine. The other way is to focus the point even more. That's the theanine. Combined, you get this loud signal, which is the caffeine, and the theanine really focuses it so that when you're doing your lift, you don't have all this energy coming out of your body in other directions. It's focused to the lift. That's why you want hype with focus. Hype by itself is exhausting. It actually results in energy loss. You end up results in less strength. It's a chance for it. Absolutely. So the theanine with the caffeine makes a huge difference and you want a two to one ratio.  A lot of people think one to one is good. In my experience, two to one seems to be best. And when I give you guys caffeine, theanine, that's what I do. I give you guys two. I mean, the biggest point, I think for all the supplement talk is that the key is actually to have refrained from using too much of it and then adding it into your routine is when you're going to really reap the benefits when it comes to chasing a PR. If you've been taking it every day and you're consistently taking it like this is where this is really going to matter very little. But if you did a good job of pulling caffeine out of your diet for a while and then reintroducing it because you're trying to use utilize like this, then I see huge benefits. Totally. And now one more compound. By the way, this is all about 45 minutes before you're going to go do your deadlift. You want to give yourself 45 minutes for all the stuff to kind of kick in and ramp up your CNS. The last compound I'll say that you can add and this is my own anecdote. It's called agmatine. And this is a compound closely related to argonine, the amino acid, but it has interesting pain relieving effects in the body to where I notice when I take it, I feel a little bit more invincible when I work out. I feel like I can just generate more force because I have less stiffness and it is a real nice combination with the caffeine and the anion. You'll find it in some pre workouts but a couple of grams of agmatine with the caffeine and the anion about 45 minutes before you're going to attempt your lift. Next up is something that you would do two hours before you're going to attempt your deadlift. And that is to have a nice meal and a lot of water. I like to have a good 50 grams of carbohydrates, 40 grams of protein, and then I'll make sure I have maybe 30 ounces of water with this meal two hours before. So I have good carbohydrates, good glycogen, good fuel and my muscles are hydrated. And that's two hours before I do my. And you want to kind of go through this so you know what that right amount is. Yeah. Because you don't want to have any kind of sluggish. I've added too many carbs before and actually went away from me in terms of like, I just felt a little bit sluggish going into the lift. And so finding that right balance is everything. So if you can do that, obviously the week or two before and kind of work your way up to what that perfect meal is, that's ideal. You know, how individualized do you think this part is? Oh, it can be very individualized. Yeah. Justin hit the nail on the head too. Like it could be too much, too little, the wrong foods. I mean, I mean, I really got to a point where because the opportunity to track for as diligent as I did for as long as I did. Oh, you had it down to the ground. Oh yeah. I had it down to the ground, the time, everything. Like I had to eat two meals before work. Just because my bar, I needed that much calories to support that kind of my size and that kind of a workout. Plus you were training so high volume at that point, right? So the workouts before too. Yes. So I, and then the, and I had my stand which is very similar to like what we, the creatures that have it oatmeal. I used to make my own homemade version of that. That was my first meal. And then I'd have a second like large breakfast and it was like steak, eggs, potatoes. Like that was the meal. And I wanted it a good two hours before. So it was fully digested by the time I got to my workout. And then also I had to be really hydrated too. So I had to have at least like a half a gallon of water, half a gallon of water, the combination of those which was about 75 to 80 plus grams of carbohydrates plus the big meal steak, which is probably the eggs which is the cholesterol to your point. That meal, there was nothing like it. There was no, I couldn't. There was no supplement. There was no other supplement. There was no other combination of me. And I did so many different, I played with stacking pancakes and doing all kinds of like higher carb, like nothing compared to that combo meal. So I can't stress enough how powerful it can be to kind of play with those combinations and become aware of, and this is again, back to why I like tracking so much is that because of that, I learned that. I learned that like if I ever wanna really, if I want a crazy workout, I know the foods that I need to eat. That PR meal. Yeah, and even just to have great workouts. Like so obviously I'm not always chasing a PR when I was competing, but I always wanted a great feel to my workout where I felt pumped and felt energized and there is a combination of foods that, and I couldn't support the science behind why that was so good for me. I was eating out too. I'm eating at a restaurant. I was at a cafe. It's not like I was having like the most ideal, perfect. I'm sure there was some extra butter that was on the steak and things like that that they cooked it in oils. Like so I know it wasn't the most healthy option that I could have, but boy it sure was a great combo for me for eating. For me it's 40 grams of carbs about 30, 40 grams or 50 grams of carbs about 30, 40 grams of protein.  That was, that's mine about two hours before. And I just have the best workouts, I'm stronger. That right there, I've actually got it down to the pounds. It'll consistently result in a good five to 10 pounds more in my workout with whatever exercise. I'm just, whatever that is, five to 10% stronger I notice in my workout. And then definitely more stamina. So this isn't really a stamina thing because we're talking about PR, but if I'm gonna do a long workout, man does it make a huge difference if I have that meal two hours before. All right, now right before you do your lift, how you prime is gonna make a big difference. This can be pretty individual to the person based upon movement and balances they have or tightness or issues that they have. For me personally, soft tissue work is really good for PR day. And I'll typically foam roll my lats right under my armpits, my hips, just because of those areas seem to be pretty involved in the deadlift for me and they tend to be tight. And then from there, I'll do body weight hip thrust just to activate my glutes. And then I'll do some moderate like intensity suitcase holds or carries just to activate my QL, right? The kind of lateral stability because if I hurt myself, it's cause that's off. And then I get into my deadlift and I do a few warm-up sets working up to my PR. Do you guys have priming specifically for yourselves? No, a hundred percent. And I actually think that there, not only is there an individual component here, but then there also is that sport ritual component here too. And like, so I kind of, I prime for all my workouts right now and I have like a couple of things that I do that gets me my general priming. And then when I recall back to like my heavy deadlifting days and when I was chasing numbers like this, boy, I had a very, I mean, down to the carry my bag up, drop it down by the platform, you know, unzip, get all my stuff out that I need, my different shoes, all the stuff that I want. My music is already playing that I need to hear to get myself all amped up. I get down, I do my kind of easier stuff like my 90, 90s and my combat lizard with rotation. Then I get into my leg swings. And I'm like, it's like this 10, 10, 15 minute like just really slowly warming the body up starting to get ramped up with the music. The pre-workout starting to really set into my body and stuff like that. And then get into the first real light, light rep of a warmup where I'm just feeling the bar and the weight. And I can normally tell by that first, you know, 135 pounds, which is nothing to pull off the ground how it comes up like what kind of day it's gonna be based off of the way I primed and set myself up of like, okay, I'm gonna be able to get after today or knowing, which by the way too, I think is an important thing that we didn't really talk about here is that I had to learn that when the way I felt and set one would actually steer and dictate where I was going for that day. So even though if I said today is my heavy 450 pound day, if I got out of there and it just didn't feel right if some of the other components, the sleep was off if something was off, then I would scale back even more than that. But then other times I'd get in and it's like, oh, I hit everything. I mean, that bar felt like it had no weight on it pulling it up. And it's like, today is gonna be one of those days like you can feel it. I feel like you can. And part of that is how well you prime into it to get into it and get ready.  Yeah, for me, if I prime right and I do a good job I go up to the bar and start with my warm-up set and I feel zero, I don't know for lack of a better term, hitches in my form. So I don't feel like it's like a two-stage deadlift. Sometimes people with deadlift or hips come up to a little too fast or they're too low and they're pulling the bar into their shins, it feels super smooth. I also don't feel any stiffness or tightness. I do feel tight, but I don't feel the kind of tightness that feels limiting. I feel tight in the sense that I feel strong. And that's what it feels like right off the gates. That's how I know I prime properly. As I get in the bar and I lift and it's like a piston, whoop, bar moves up and everything feels smooth. And you've alluded to like all of those like secondary muscles that are helping to stabilize everything. I'm focusing on a lot of times when I'm going into prime, making sure QL, making sure, you know, like I'm getting my shoulders fully retracted. I'm getting myself so I could brace and get as rigid as possible. And one thing too, like so in this category, like before I even go to the attempt to lift, like I'll take like a stick and I'm just like driving it as hard as I can into the ground because I'm just, I'm literally ramping up my central nervous system as loud as possible. And that's the way that I can do that without like completely fatiguing it right away. But I'm able to drive and then get everything ready so that when I get to the bar, I can emulate that and I can really kind of like enhance the amount of recruitment I can get. You know, it's funny. So one of our friends, Lane Norton, great deadlifter, right? He's a natural deadlifter. I think he holds some records in the deadlift for his body weight. Drug tested, this guy's a beast. You ever seen him when he walks up to the bar? He stomps down, stomps down, reaches out with his arms real tight and then he goes down. What he's doing, I don't know if he realizes this or not, I know it's his ritual, but he's turning on a CNS. When he reaches out like that, he's like, oh, he's tight, like he's turning on. I do something similar, but I don't grab a stick and drive it to the ground. When I walk up the bar right beforehand, I do this with my teeth and I tense up my whole body. And what? Grind it. Yes, because what it's doing is it's like, it's turning on my CNS to be, to feel like I'm gonna turn it on and really maximize its power output. So I do something similar, except for my, I actually go high, like Lane does this kind of out in front, I go all the way up, but I'm actually activating my lats. Yeah, yeah, yeah. One of the challenges that I had was always bending the bar and locking my lats in and tightening them up. So me, it's this quick activation of, okay, there they are. So I can feel my lats, so I stretch them real quick and then I get in the bar so I can intensify them and then lock in. But yeah, I think that the priming, the routine, plus you alluded to your isometric cold you do, I got on a kick for a while there after you taught us the dump fee squat. And I think that's a really good one to prime for a deadlift or a squat before. So that was something that I did for a while that I really liked. And when you've done a good job of knowing like how to prime the position you get into, one of the things that's cool is that you can get right into that position and create a good isometric. And that's sometimes- That's what you want. Yeah, that's a really good warmup right before you get in in itself. Yeah, you're not trying to go loose, heavy deadlift. You wanna get, grab the bar, get tight, activate everything and then go.  And if you follow these steps, your odds of hitting a PR in 30 days are pretty high. Look, if you like the show, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump, Justin. Adam is on Instagram at Mind Pump, Adam. And you can find me on Twitter at Mind Pump, Sal. This one's really important and that is to phase your training. If somebody trains for a full year doing a bench press and they're always aiming for five reps, if you compared that person to a person who did bench press where they did three or four weeks of five reps, but then they did three or four weeks of 12 reps and then three or four weeks of let's say 15 to 20 reps and then they'll throw in some supersets, at the end of that year, you're gonna see more consistent progress from the person who's moving in and out. And less injury, that's another thing. You'll see less injury as well.


Martin, you know that all events are cancelled this year? Yeah, we can't have local webmaster conferences right now. But what about a virtual conference instead? Oh, I like those. We can join from any part of the globe at any time of the day, but yet another online conference. Yes, but no. What if we made a virtual webmaster unconference? Now, how would that work? You know, instead of just listening to speakers giving presentations, we have a few Googlers in the community propose topics for discussions that then everyone attending the event can vote on. And then they participate in the discussions which have received the most votes. So no presentations? Correct. It will be a series of interactive discussions. That sounds amazing. How do I sign up? This is happening on August 26th. So visit this URL and fill in the registration form before August 19th. Cool. I'd better do this before going to sleep. See you very soon at the Virtual Webmaster Unconference. Virtual Webmaster Unconference, August 26th. Don't forget to register at goo.gle.com or go to www.virtualwebmasterunconference.com before August 19th. See you there!


All right, separate traders welcome on back here this Thursday afternoon shortly after 2 30 p.m. Eastern time January 26th Great to see Nicholas still with us here a few more of us though as well I saw Manuel just before Chuck and David, you know If you could hear me right now just give me a quick sound check just make sure I'm good to go at least inside the live Trading Room hopefully good to go across social media streams. That is I see later. Good afternoon from her We have a sleepy crowd here, of course because the market's been relatively sleepy, right? So good from Wendy good from Leda the ladies at the trading room helping. Yeah, thank you very much So if I got them I got all of us now with that in mind though I'll tell you it's been a bit of a slow afternoon so far a couple of trades like the Buzzfeed that really helped us out But otherwise, I mean hey the spies just been grinding up towards the highs here We'd love to see a break higher not just break but actually like you know strong pop something that No can make us money not just a little you know grind on up into the close So I think it's been teetering around that 400 level the last few trading days even from the end of last week And I think that now could be a good opportunity perhaps to see it really begin to break off of it short-term So, you know, we'll see what's ahead going into the afternoon the SNO a trade at least to begin on our screen It's well kind of like a grinder more of a slow push up You know is the one from yesterday that pushed up early in pre-market and then it dumped off right away after so You know, you don't want to get stuck holding on to this type of trade, but you know It's moving back on up up over 17% here So I'll definitely start by putting this just on our main list You know, hopefully could make the re break above to and not only re break But you know the better move the pop that you'd want to see so You know Sonoma SNO a I'll at least give a shot here to begin All right, so Talk of the town is Buzzfeed right and I've seen Buzzfeed make a big pop But it was like during slow lunchtime. It came out of nowhere, you know Like this looks like the market open just seeing the chart It looks like kind of stagnant stagnant then out of nowhere big pop almost as if that was 930 But you know just all throughout the day the stock was just consolidating It was just kind of making lower highs and then suddenly just out of nowhere I turn over it was already over 180 and you know, I thought it was gonna get halted even from that point It may have gotten halted once in the process But even if it didn't hold it made a false break over to and it came back down pretty nestily So it was simple to say but the more times it could retest retest re break that level then you know It's bound to make that that move so thankfully even after the initial pop, you know Just prior to one o'clock eastern time We ended up seeing this make the re break the retest of two, you know popped it ran up beautifully So, you know, I was even saying just before, you know, if it makes it up to three I would expect the false break from there now That was kind of just shoot from the hip based off the whole number and a big 25,000 share order at least that was sitting there now in terms of like a historical level to watch I'd say kind of right around 233 228


About half the dry weight of our brain is fat. Lower levels of the long-chain omega-3 fat DHA in some areas of Alzheimer's brains got people thinking that maybe DHA was protective. Since the level of DHA in the brain tends to correlate with the level of DHA in the blood, one can do cross-sectional studies of dementia and pre-dementia patients, and they do tend to have lower levels of both long-chain omega-3s, EPA, and DHA circulating in their bloodstream. Now this doesn't necessarily mean that lower omega-3 levels cause cognitive impairment, it was just a snapshot in time, so you don't know which came first. Maybe the dementia led to a dietary deficiency, rather than a dietary deficiency leading to dementia. What you want is to measure long-chain omega-3 levels at the beginning and then follow people over time, and indeed, there may be a slower rate of cognitive decline in those that start out with higher levels. And you can actually see the difference on MRI. Thousands of older men and women had their levels checked and were scanned and then re-scanned, and the brains of those with higher levels looked noticeably healthier five years later. The size of our brain actually shrinks as we get older, starting around age 20. Between ages 16 and 80, our brain loses about 1% of its volume every 2 to 3 years, such that by the time we're in our 70s, our brain has lost 26% of its size and ends up smaller than that of 2 to 3-year-old children. As we age, our ability to make the long-chain omega-3s like DHA from the short-chain omega-3s in plant foods, such as flaxseeds, chia seeds, walnuts, and greens, may decline.  But this was just from a snapshot in time, until this study was published. Higher EPA and DHA levels correlated with larger brain volume eight years later. While normal aging results in overall brain shrinkage, having lower long-chain omega-3s may signal increased risk. The only thing one would need now to prove cause and effect is a randomized controlled trial, showing we can actually slow brain loss by giving people extra long-chain omega-3s, but the trials to date showed no cognitive benefits from supplementation until now. Double-blind randomized interventional study provided evidence for the first time that extra long-chain omega-3s exert positive effects on brain functions in healthy older adults. A significant improvement in executive function after six and a half months of supplementation and significantly less brain shrinkage compared to placebo. This kind of gray matter shrinkage in the placebo might be considered just normal brain aging, but it was significantly slowed in the supplementation group. They also described changes in the white matter as the brain increased fractional anisotropy and decreases in mean and radial diffusivity terms I've never heard of, but evidently they imply greater structural integrity. So having sufficient long-chain omega-3s, EPA and DHA, may be important for preserving brain function and structure. So the next question becomes what's sufficient and how do you get there? The Framingham study found what appears to be a threshold value around an omega-3 index of 4.4, which is a measure of our EPA and DHA levels, having more or much more than 4.4 didn't seem to matter, but having less was associated with accelerated brain loss, equivalent to like an extra two years of brain aging. It comes out to be about a teaspoon less brain matter, so it's probably good to have an omega-3 index over 4.4. The problem is that people who don't eat fish may be under 4.4. Nearly two-thirds of vegans may fall below 4, suggesting a substantial number of vegans have an omega-3 status associated with accelerated brain aging. The average American just exceeds the threshold at about 4.5, though if you age and gender match for the vegans, ironically the omnivores did just as bad. There's not a lot of long chains in Big Macs, either. But having a nutrient status no worse than those eating a standard American diet is not saying much. All we need now is a study that gives those with such low levels some pollutant-free EPA and DHA and see how much it takes to push people past the threshold, and here we go. They took those eating vegan with levels under 4, gave them algae-derived EPA and DHA, and about 250 mg a day took them from an average of 3.1 over the line to 4.8 within 4 months. And so that's why I recommend everyone need a plant-based diet, and along with contaminant-free EPA and DHA to get the best of both worlds, omega-3 levels associated with brain preservation while minimizing exposure to toxic pollutants.


Everybody forced here ripping a box of 2022 select UFC hobby hybrid for Landon G. Thank you Landon for the order and good luck disco concourse zang whaley And a silver premier level Curtis blades Curtis blades as a character from Scott Pilgrim versus the world a Lee Jianyong red rookie concourse disco 10 out of 99 No, no land. I don't I don't check any of the fantasy matchups Sliver concourse Rashad Evans Octagon side Carol Rosa concourse disco Valentina Shavchenko and a premier lover rookie disco Amir al-Bazi That'll do it for the box landing. Thank you again for the order with the cards out to you shortly


Hyperconnectivity fundamental redefines the way enterprises, individuals and governments relate to each other. Combine it with new ways to create values for businesses and society and you will see why leaders are so desperate for a roadmap that will help them to start understanding and embracing this new reality. The Global Information Technology Report analyzes the drivers and impacts of ICT on the economy allowing countries to measure and benchmark their ability to leverage this technology. Through its network readiness index, the report measures the ICT infrastructure, the cost of accessing this infrastructure and the presence of the necessary skills to ensure an optimal use. The update can use of ICT by government, business and individuals, the business innovation environment and regulatory framework and finally the economic and social impacts of ICT. There are several interesting findings but we would like to highlight four. The first one is that the Nordic countries and the Asian Tigers continue to dominate the digital landscape and they remain in the top ten for our ranking. The second finding relates to the big gap between developed countries on the one hand and developing countries and emerging countries on the other hand, not only in terms of ICT infrastructure but in terms of the benefits that ICT can provide to improve their competitiveness and well-being. This divide is happening also within regions in Europe and Asia, in North Africa and the Middle East, in South Saharan Africa and in Latin America. The fourth finding relates to the presence of an investment threshold. There is a certain minimum investment. Once this threshold has been achieved, we observe that there are increasing marginal returns to those investments. While countries and international organizations use it to share their policy experiences, ICT partners utilize the report to highlight their thought leadership. We hope this report will help policymakers, business leaders and the civil society to take action and unleash the full potential of ICT.


Okay everybody, let's get started with our second talk tonight and Crabgrass is one of the most common grassy weeds in our lawns and here to teach us how to control this weed is Esther McGuinness. Esther is an Extension Horticulturist and Director of the NDSU Extension Master Gardener Program and her graduate students conduct research in the areas of native plant evaluation, pollinator conservation, and plants for rain garden environments. As the administrator of the Extension Master Gardener Program, impactful initiatives of hers include planting pollinator habitat and fighting food insecurity and then community beautification as well as plant diagnosis. So Esther welcome to the forums. Thank you very much. Welcome. All right well thank you for inviting me to speak and believe it or not we're almost to the point where we would be putting down our crabgrass preventers. I mean this is so strange to me because last year I still remember we were having blizzards and in fact I missed a couple of my speaking engagements because there was no travel advice last year at this time. So we're in for a very different spring than last year but I also need to give credit where credit is due Tom. So Yolanda Schmidt helped with this she actually wrote this PowerPoint. So Yolanda was my was my grad student and in fact she got her master's in extension education so I was her advisor and we worked together on a package program regarding crabgrass management so I can't take all the credit here. So what's the problem with crabgrass? Well the problem is that this is the most common annual weedy grass that we have. Let me just hide this there we go. So crabgrass is the most common annual weedy grass that we have. It's a warm season grass. One of the big problems though is it produces a ton of seed and that seed will form a seed bank in your soil. So once you have it you will have it for years because it will continue to germinate each year. And then we have not one but two species of crabgrass. We have smooth and large crabgrass and then what makes them undesirable in our lawns is that they really don't have aesthetic qualities. So they're actually quite ugly. They have a coarse texture. When you look at crabgrass it's got a leaf blade that is much wider than you would find with respect to our desirable turf grasses like Kentucky bluegrass, our fine fescus, and perennial ryegrass. And then it has a color that makes it stand out. So it's kind of yellowish green in color instead of being that deep green that we want to see in our lawns. It's also very competitive. It grows fast and then it crowds out our desirable turf grasses with this being an annual it will then die come fall and then it'll leave bare spare bare patches in spring. It has some competitive advantages here. So I mentioned that it had this tremendous seed bank in the soil and it germinates when the top two to four inches of the soil starts reaching 55 degrees and then it will continue to germinate throughout summer. It really likes the soil temperatures between 60 and 70 but you're going to find that it just continues to germinate. And then to make matters worse is that this is a warm season grass. Now if you consider our cool season grasses which do not thrive during the heat of summer when you take it and compare it to a warm season grass that warm season grass is going to out compete it. It's going to thrive during times of drought and in the heat. So that makes crabgrass really a formidable weed in our lawns. We're going to talk a little bit here about crabgrass identification. So the seedlings aren't very distinctive. They do look a little bit like tiny corn seedlings but for the average homeowner you're not going to notice the seedlings. You'd have to get onto your hands and knees and be searching in the turf grass to find them. This is a stage in which you're more likely to recognize it. So there's a reason why this is called crabgrass and this is because the the tillers will lie flat on the ground and then it just kind of has that crab-like appearance. Hence the name crabgrass.  Now most of the time you're not going to see the seed head because the lawnmower may in fact cut off the seed head but sometimes when you allow things to to grow a little bit taller or sometimes you will have the seed head growing sideways into the sidewalk then you'll be able to see this distinctive seed head and it's very finger-like in appearance two to five spikes and then of course the large crabgrass has a larger seed head. To distinguish between the two species we've got smooth crabgrass and large crabgrass. As the name implies smooth crabgrass doesn't have as many hairs on this stem but hopefully you can see the photo of large crabgrass and on that comb you'll notice that it has a bunch of hairs. So that's an easy way to tell them apart but for them for the average home owner it's not that important once you're able to identify that it's a crabgrass it's really the same management strategies whether it's smooth or large. Now the big issue is that a lot of our home owners mistake quackgrass for crabgrass so you need to be able to distinguish the two of them because they're different management strategies and quackgrass is a lot harder to control compared to crabgrass. So there's going to be some terms you need to know so you've got the turf blade and that's going to be the leafy structure and then on the bottom is the sheath and the sheath can be rolled or folded but I'm going to have you focus on the collar region where the blade and the sheath meet. In that collar region I want you to learn two terms I want you to learn the term ligule and the term oracle. The ligule will be a little piece of tissue that is at the base of the blade and that's on the back side of the collar. Now the oracle will be in the front so hopefully you can see my cursor here the oracles in the front and if you might want to think of it as arms that are hugging the sheath so remember those two terms and that will help you differentiate crabgrass and quackgrass. So showing you the ligule on crabgrass now if you pull back the blade to reveal the collar section you'll see there's a ligule in crabgrass so it's that that tissue like portion there. Now you're not seeing the front of the collar that's being blocked by the blade so this is kind of the view from the back you pull the blade down and then the ligule pops up. Now showing you from the side this is a little smaller picture but you can still see that that membrane there the ligule is very prominent. If we look at the front of it you'll notice we don't have those hugging arms we don't have an oracle so no oracle in crabgrass. Now let's contrast that with quackgrass. Quackgrass does have an oracle on the front of it so that's going to be on the front of the collar. If you were to pull down the blade there would be a little bit of a ligule but it's really tiny it's not prominent like it is on crabgrass but I want to show you a better picture of that oracle so you've got the oracle there on the front side of it and that's a dead giveaway that you've got quackgrass rather than crabgrass. You could also compare the root systems so quackgrass spreads by rhizomes and it's really the bane of those of us that have lawns you know you'd like to pull it out but you can't you've got this underground stem called the rhizome and the rhizome initiates new tillers you know that's the leafy structure coming out the top and then of course you've got the root system on the bottom but when you see these white smooth rhizomes you know you've got quackgrass. In contrast crabgrass has a fibrous root system it doesn't spread by rhizomes it doesn't have stolons it just has roots that are branched all coming from the main point. All right to recap that and then I've got a few new points in here crabgrass remember is an annual so it germinates in spring grows through summer and then dies with the hard frost now we've got quackgrass. Quackgrass is a perennial unfortunately it doesn't die we all wish it would die but it doesn't. Crabgrass is a warm season grass thriving in the summer months quackgrass is a cool season grass you know so you'll see that quackgrass will be one of the first to really green up and become a parent in your lawn this spring and then going back to the oracles and the ligule no oracles in crabgrass but prominent oracles on quackgrass and then really just really large membranous ligule on the crabgrass and then if we look at the habit that tells us a lot too remember the the crabgrass is spread out like a crab and our quackgrass is going to go vertical so you're going to see the leaf blade growing upwards and then of course we discussed the difference in the root system. So let's talk management and frankly I could probably talk for the next 30 minutes on how to manage and how to promote a health dense and vigorous lawn and that does go a long ways so we got to look at our cultural practices because if you have a dense lawn that does help prevent some weed germination and you know it helps crowd out some of the weeds so you got to make sure that you you know are using the right form of turfgrass so we've got you know NDSU extension definitely has recommendations on turfgrass so if you if you're struggling with what you have we might be able to recommend something to replace it you know then think about mowing so mowing is so very important and most people are mowing too short so you want to mow higher if you can raise that mower deck up to three three and a half inches and in some cases four inches you're going to find that your lawn is a lot more dense and then when it's hauler it will in fact shade out some of the weeds and we know that some of the weeds require light to germinate so if we can shade them out that's helpful you know proper watering is good so if you want to maintain and have your lawn active through the summer about an inch of water a week and then fertilization fertilization also helps thicken up the lawn best time to fertilize is around the Labor Day weekend really the summer holidays so Memorial Day and then Labor Day if you're irrigating but despite all all the things that you are doing to increase the density of your lawn you're still you're still might have to resort to herbicides because remember we've got that seed bank of crabgrass and it just wants to germinate and it will it will be a problem so then we can look at a couple different classes of herbicides so we can use a pre-emergence herbicide or a post-emergence herbicide now the pre-emergence herbicide you would apply it before the seeds germinate and you water it in and essentially forms a barrier on the soil surface so the seed starts germinating but it's killed when that first root absorbs that pre-emergence herbicide so you won't even see it so it's not a successful germination now if you miss the window of opportunity to put down your pre-emergence herbicide that's when you would resort to a post emergence herbicide you apply that after you've had successful germination we're going to focus on pre-emergence herbicides because it is more economical but it's also more effective in the long term so we want to get people in the habit of putting down their pre-emergence herbicides to prevent crabgrass and other weedy grasses from germinating there are different formulations out there most homeowners put down a granular formulation but our turfgrass professionals do also have liquid formulations application timing is critical so we want to apply this approximately one week before the average soil temperature reaches 55 degrees at a four inch depth so there are different ways of measuring that now hopefully you can see whoops i don't know if you can see that i've got a little bit of a probe here so i've got a digital thermometer here that looks like a meat thermometer so hopefully you can see it's got the probe on it and that works really well so just invest in a cheap one now don't take your spouse's roast thermometer they may not appreciate that but buy yourself a cheap a cheap digital thermometer and then you can use it to measure soil temperature you'll measure it in a few spots and then average that together if you don't want to do that you can certainly look at our North Dakota agricultural weather network and they do show soil temperatures as you look at the different cities and towns that show up on this map you'll see that the first number is the soil temperature of bare soil we don't care about that we want the turf soil temperature so you're looking at the second number and this is from yesterday so you looking at Fargo our our turf soil temperature yesterday was about 47 and and really that's to be expected when we're starting to reach 70 degrees but in the next few days that temperature may drop again because we're having cooler temperatures so we're not quite reaching you know reaching that stage but very shortly if we have a few more days of warm temperatures we're really going to be in that in that frame where we would be putting down the crabgrass free emergence herbicide and in fact there may be some areas of your lawn that are warmer than others areas along your driveway because you know whether it's asphalt or cement it's retaining the heat a little bit areas along your sidewalk and such so it's important to to do this now I mentioned in the previous slide to put it down a week before the soil temperature reaches an average of 55 degrees so that's really as you're starting to reach 50 degrees so as you're consistently starting to reach 50 degrees I would put down the pre-emergence herbicide because as we start to get into that 55 degree range that's when you're going to see the beginning of crabgrass seed germination so if you can get ahead of that that is wonderful our pre-emergence herbicides are influenced by the grass species and cultivars that you have in your lawn and we'll talk a little bit about that we're going to talk about the age of your turf is it is it newly seeded or is it an established lawn and that's going to affect what products you put down and then of course your application rate but no matter what always read the label read it thoroughly you know make sure that the mix of turf grass species that you have in your lawn is listed as a host here and can and can tolerate these pre-emergence herbicides and then look for the weeds the weeds that are listed on there but I'll certainly show you some different active ingredients here that can be very effective for pre-emergence control the most common one has the active ingredient of pendymethylene and you'll be able to read the the herbicide bag and you'll see under active ingredients that pendymethylene is is the chemical that's being used now of course there are lots of brand names I'm not able to list all the brand names that provide pendymethylene as their active ingredient in the crabgrass preventer the second one here is pro-diamine and I would that's not going to be something that is readily accessible to the homeowner that's more likely to be purchased by a commercial turf grass company but I want you to notice that the first two products they're only effective as a pre-emergence herbicide the third active ingredient dithiope here can provide control as a pre-emergence but it also has a little bit of post-emergence control too because they can provide some control for crabgrass seedlings before they tiller and I'm going to define tillering here in a few minutes now dithiope here I'm starting to notice is more commonly available than it used to be but I do like it because it's a little bit more forgiving if you've missed that window you know you could use dithiope here and it would be able to take care of the crabgrass seedlings we're starting to notice more of that in the big box stores and more available to home consumers all right so those were recommendations for established lawns now we're going to look at what you can put on a newly seeded lawn you don't dare put pendymethylene or are the others that were mentioned in the previous in the previous slide because they will in fact prevent your turf grass seed from germinating so remember you know you've got you're trying to control a weedy grass but same time you're trying to seed a new lawn here in that situation it becomes trickier so if you use most of the pre-emergence herbicides that I listed previously it's not going to work in this situation because it would prevent the germination of your Kentucky bluegrass or your fine fescue or whatever grass that you're trying to grow so in that situation if you're trying to seed you would use one of these two products there's Sidgeron and the brand name on that is 2% and that is being phased out I'm not even sure if it's still registered with the EPA I need to look that up but I know it's being phased out and part of the reason is that there's a better product on the market called mesotrile so Sidgeron was pretty weak when it was being used as a pre-emergence in a newly seeded lawn mesotrione is is a little bit better and can provide control for up to four weeks so you would put down the mesotrione right at seeding or just right just prior to seeding you don't want to put it down after the seed germinates because mesotrione will cause those seedlings instead of being green they'll look kind of bleached and will damage them so you would put this down at seeding or right before seeding and then it will provide control from crabgrass and other weed germination for four weeks mesotrione can be applied to a Kentucky bluegrass mix as long as the fine fescue component is less than 20 percent the fine fescus are a little bit more susceptible to mesotrione than Kentucky bluegrass and perennial rye grass all right so let's say you got really busy this spring let's say you're an extension horticulturist that is traveling all around and neglecting her own lawn and misses the window of opportunity to put down a pre-emergence herbicide when she gets home she notices that she's got crabgrass seedlings growing so what can you do in that situation you can use a post emergence herbicide the post emergence herbicides are most effective at the seedling stage so when that newly newly germinated crabgrass is still pretty small we do have some herbicides that can be effective in the tiller stage but i'm going to tell you this is going to be a little bit more work now you're going to need to do multiple applications one application may not do it and then there's a little bit more likelihood that you might injure your desirable turf grasses but i promised that i would define what a tiller is so after the crabgrass seedling grows you'll when you just have one it's a seedling but you'll notice that we've got these side shoots coming out so in this in this photo right here you'll notice i've got three arrows hence we have three tillers that would be at the three tiller stage and that will become important when we talk about the post-emergence herbicides so we're going to cover dethype here again because remember this was the one pre-emergence that has some post-emergence activity so dethype here is effective when applied at the seedling stage um you know through the development of leaves but once it starts sending out tillers it's not going to be effective so the two you would rely upon once you reach the tillering stage is phenoxaprop or quid and chlorac now i have less experience with phenoxaprop i think the farmers tend to use this a little bit more and that can provide control after tillering but the effectiveness decreases as the plant size increases so quinn chlorac we see quite a bit now on the market so you'll see like ortho weed begun was it crabgrass and that could contains quinn chlorac in it and quinn chlorac is quite effective at the seedling stage and up through the first tiller and then there's a little gap when it has two three or four tillers it's not as effective but then once it reaches five six seven tillers it is effective again so i don't quite understand why that is the case but quinn chlorac works you know up into the one tiller stage less effective two three four tiller stage and then five on up and it's it's a little it's quite effective but quinn chlorac is what what you'll most likely find in the big box stores now and and that's really been very helpful so as crabgrass grows post emergence herbicides are less effective so probably when we reach like mid july or so i would say that you know it's really not worth it anymore to be spraying a post emergence herbicide you're gonna have to apply it many times and there's more of a risk of turfgrass injury but as we get into late summer you know early fall it's perfectly acceptable to give up for the year so remember crabgrass is an annual so if if you haven't been keeping up with it the crabgrass will in fact die come winter and then you have next spring you know to get on top of it to apply the pre-emergence herbicides so in conclusion the most effective crabgrass control is achieved when we use a variety of methods so when we use our cultural practices to make sure we've got a healthy dense lawn and then when we use effective chemical weed control strategies my advice would be to make sure you do the pre-emergence herbicide but if you if you in fact miss out on that window then you can resort to the post emergence herbicides but remember any time you're using a pesticide the label is the law so read that label know how much to apply make sure you follow it and use the label rate and it'd be very cautious as you're doing so so do we have a plethora of questions now okay if anybody has any questions please type them in the question and answer box and we do have a few questions right away asked her you did mention about the importance of timing to put a pre-emergence herbicide on does it hurt if you like now the weather's nice is it okay if we put it on a little bit earlier than the perfect time yes yes actually we're starting we're starting to get there one thing I'm noticing here in Fargo is that we have forsythia blooming and in some other states they use forsythia as their indicator plant now we haven't done the tests to confirm that that works in North Dakota but it really seems like we're going to get there very fast now if we were living in Alabama or something like that it would be a different story but our growing season is short enough that you can put it down you can put it down a little bit early and it should be effective through the summer months so you're not going to be having an issue with it if you do apply it a little on the early side yeah it'll just wear out faster and but you'll still give you good control through much of the summer absolutely good how about uh you know as far as recommendations for the does it matter what type of lawn we have like a tall fescue or a Kentucky bluegrass is that affected by this your cracked grass recommendations does that matter what type of lawn you have it does when it comes to the fine fescus I'd have to I'd have to look back up on the tall fescus but the the fine fescus are a little bit more sub subject to damage from um mesotrion and such but there's also a little bit of difference you know when it comes to the post emergence herbicide so that's why it's so important to read the label but if you are applying a pre-emergence herbicide to an established lawn it should not matter it really shouldn't matter how do these herbicides affect pollinators these herbicides do not directly impact pollinators per se however if you're putting down pre-emergence they can indirectly affect them by in fact controlling for some of the from the weedy flowers that's that germinate so you know say for example dandelions and such so when we do control for control for weeds in our lawn there are fewer flowers for the bees so that's certainly that's certainly an impact but it's an indirect impact these particular herbicides do not seem to be affecting bee health other than the fact that it's depriving them of the flowers the nectar and the pollen that they need okay how do these crabgrass herbicides affect broadleaf plants for example nearby shrubs trees okay okay i would stay i would stay away um i would stay away from them per se so we want to make sure that we are not spraying particularly our post emergence so that that's the thing is that okay we do want to keep these away from the trees and whatnot now when it comes to pendymethylene that's that's less of an issue the pre-emergence like that is less of an issue it's the post emergence that we want to stay away from i wouldn't want to be spraying quinclorac anywhere close to a tree i i also wouldn't want to be having mesotrion close to trees either so we've seen some damage from that hey how do we figure out how much herbicide to apply and about a re-entry interval when it's safe to go back on the lawn okay so that's going to differ per product so make sure that you read the label and that you are in fact using the labeled rate you some people will try and go lower but in fact we find that that is counterproductive so i would use the labeled rate and i would use it based on the type of spreader that you have okay i know we're talking about crab grass but you did you did mention quack grass so do you have any quick recommendations on dealing with quack grass yes you can unfortunately we do not have a selective herbicide that will take quack grass out of our desirable turf grass so in that situation we try number one to keep our desirable turf grass as dense as possible if in fact your quack grass infestation has taken over what you would do in that situation if it's really bothering you is that you would take it out with a non-selective herbicide like glyphosate which is in roundup so you would spray out that area but you're going to be killing the desirable turf grass in that area too so once you've killed the quack grass you might have to spray twice i'm going to be honest here you might have to spray twice to totally kill the quack grass you would then recede so unfortunately we don't have an easy answer there are some individuals that will go out and try and hit the quack grass you know using a little paint brush and trying to avoid the the other turf grass but i don't have patience for that i just don't okay are there any let's see any last questions i think you got it all covered here thanks astrid that was great presentation we're ready to attack that crab grass perfect timing okay thanks okay just one thing i just want to make sure with with the herbicides we do want to stay away from the trees so we do want to stay away from the trees so i do want to emphasize that okay so how close can i tree like our lawn has trees on it so like how far what are you what are you mentioning there like well and and that's if you do have trees in your lawn i would stay outside the mulch line for sure okay so i think that would be good okay that's very helpful


Hi everyone, Joe for jaspeyscasewrakes.com with the Ravens Raiders Colts Packers random number block randomizer that knocks out pick your team or four, which is coming up in the next video. There will be some non numbered base cards that will collect as one lot and randomize it to one person in the on this list right here, Adam, Patrick and Brian. Thank you for getting into it. There are the numbers. Let's roll it. Let's randomize it four and a one, five times for names and numbers. One, two, three, four, and a one, fifth and final time, that Adam down to Adam, four and a one, five times for the numbers one, two, three, four, and a one, fifth and final time. After five, we got four down to seven. All right, Adam with four and one, Brian with nine, Patrick with zero, Brian with five and six. Two, Brian with eight and three, Adam with seven. Let's sort by column A. Remember, Patrick, you'll get any and all redemptions for those four teams down there and Adam, you'll still get live one of ones though. All right, we'll see you in the next video for the XR break. Bye-bye.


Here's how a hydrogen-powered regional airliner works. The hydrogen comes in using modular capsules, eliminating the need for a whole new fueling infrastructure and also speeding up the fueling process. The liquid hydrogen gets gasified using excess heat from the powertrain and fed to the fuel cells along with ambient air flowing through a compressor. The fuel cells take hydrogen and air and produce electricity and water. Power is the only waste product, and the electricity is used to power an electric motor which turns the propeller. The fuel cell and motor generate quite a bit of heat. Some of this heat is useful, but the rest we eliminate using microtube radiators, the same technology used on Formula One racecars. We've solved the hard problems, so you will see hydrogen passenger airplanes in regional service in the next few years for a guilt-free, zero-carbon flying experience.


Hi, I am Dr. Rajshekhar C. Jakam, Consultant Surgical Oncologist. I am privileged to join Manipal Hospital Whitefield. I bring in a lot of huge experience working as a consultant surgical oncologist and robotic surgeon since last 15 years. I have done lot of complex surgeries which include gynecological oncology, head and neck oncology, thoracic oncology, uro oncology, J.I. oncology, and soft tissue tumors, and breast related surgeries, sentinel lymph nodes, high pack, and above all most cutting edge technologies like robotic surgeries, high pack, minimally invasive radiated paratheraectomies and you name a thing in a surgical oncology field, our team has done it. We are very happy to be associated with Manipal Hospital Whitefield and we will be serving you the best. Thank you.


Three things the narcissist will never forgive The narcissist will never stop blaming you They will never stop being angry towards you. They will always be resentful towards you for these perceived offenses one When you think for yourself When you have an independent mind and attitude When you form opinions and make decisions without their help when you become independent When you have ideas and thoughts of your own rather than believe in what they say When you stop letting them be an influence in your life When you break free from their control when you do that The narcissist sees it as an offense It results in them feeling annoyed and resentful Because they perceive your free thinking as an insult They see it as a disregard for themselves As though you are rejecting their opinions They hate it when you begin to think for yourself When you begin to develop your own opinions and ideas Because it's a threat to their control It's a threat to their ability To direct the course of events two When you hold them accountable for their actions When you question and confront them When you require and expect them To justify their actions and decisions When you hold them responsible When you try to explain or understand Something they said or done They expect you to overlook it They expect you to forget about it They expect you to see it as something that's not important Something that isn't even worth confronting But even if you do confront them on it They will try to brush it off They will try to deflect it They will shift the blame onto you Or they will gaslight you But if you don't fall for the illusion And you continue to confront them It will cause a narcissistic injury It will make them very angry And they will never forgive you for that They will never let it go Three When you expose them There is nothing the narcissist hates more Than when you expose them to other people When you tell other people about the horrible things they have said or done to you They don't want you to speak the truth Because the truth is against them The truth makes them look bad Which is why they expect you to keep a code of silence They expect you to voluntarily with a whole important information They expect you to pretend like they didn't do anything wrong But when you bring the truth to other people Despite everything they've done to you They see it as though you have betrayed them They see it as though you have gone against them Even if you did it with their best interest and mind If you just wanted them to get help They don't see it that way It makes them feel shame And they don't want to deal with it So instead they do everything they can to avoid feeling that way They deny the truth They deny reality They create an alternate world With their own distorted interpretations Whatever works in their favor And then they pull other people into this land of make-believe Where people believe you are just trying to ruin the narcissist's reputation Because that's what the narcissist believes That's what they want everyone to think Deep down they know that they are wrong But they don't want to accept it So instead they will blame you for blaming them They will blame you for trying to expose them And they will never forgive you for that But you need to forgive yourself For being involved with the narcissist Let go of any feelings of anger or resentment You may have towards them And recognize that you didn't know what you were dealing with But now you have the power to think for yourself You have the ability to recognize That you are not to blame for everything that went wrong The narcissist just didn't want to accept their own faults and mistakes So they shifted the blame onto you They blamed you for everything They may never forgive you But you can forgive yourself By recognizing that you didn't intend to do anything wrong You were just trying to protect yourself And you were trying to help them But if they see something wrong with that That's not your problem You cannot get them to see sense They have to do that for themselves But it's very rare that a narcissist will come to this conclusion It's very rare that a narcissist will admit their faults They lied to themselves So they lied to you That's how they maintain the illusion That's how they support their false self By denying that there is anything wrong with them By being unwilling to forgive anyone Who confronted them or threatened to expose the truth Thank you for watching I hope this video resonate with you Please like, comment, share and subscribe If you would like to donate My PayPal link is in the video description Coaching Inquiries You can email me at coachinganarchsurvivor.uk Thank you for watching and I'll talk to you soon