dful of people are stepping in cover and everybody's a burnt piece of ghost at this point i don't know chris like it's just for crispy so you got to figure out how to find balanced but this all works out which we're hoping planning on it it's a it's a mixture of folks two's one case it's somebody who's been working with us in a temporary capacity has essentially passed an audition of flying colors so we have a higher level of confidence and i mean that was done to make sure everybody was okay with it you know that worked for everybody schedule wise kind of a nice soft entry one of the other candidates has local experience in that particular role stealing them from somewhere else basically you used to feel bad about such things but they don't anymore happens to us so that's not really optimistic has a lot of really good experience will fit in really well in that role and the third person has a lot of the same types of experience but in a different sphere but um that's an interesting training in their background including as an aspiring diplomat and certain roles that that'll be a nice addition to our capabilities so i'm feeling pretty good so now i've said it i'm also getting to that point i'm like now i've said it i don't know it's all gonna collapse but not kind of would that we'll we'll get there i don't think there's anything else to add we had a few things in there that just followed up on stuff the pay schedule things just an audit thing when we were talking with Cynthia from number it could make sense to get into the practice every year maybe around the first of the year ideally where we just sort of have you guys look at a pay schedule for everybody it'll reflect what's in the budget so you changes you adopt it and we've essentially created that process element we could argue that we do it every year when the voters prove the budget but it's a nice little step and it helps whomever's in that role or whoever has to step into that role know that's the schedule so it shouldn't be too major but this lets us i'm gonna do the official signing with the contract the union we're scheduled for 10 tomorrow we were scheduled for august didn't come together we were here um stuff came up and um there wasn't anything in a final review other than there was a sentence missing about who could authorize the wearing of shorts so nothing major you wouldn't think it sounds like the live golf tour yeah uh essentially who could do who could authorize you wearing shorts um don't you make that decision you're super bad you're being well oh boy so small stuff around the edges there was a lettering issue that was probably a track changes whole over that kind of stuff but the numbers all worked out the languages all there the intent was all good so we'll sign that up and then work through making those pay adjustments all right all right ready to go to executive session do we have any of these that we have to find first i think yeah if i remember right the doing the real estate one on there believe requires the finding the mediation might as well if nothing else you've added an extra motion for kim to include in the minute so we test out her growing skills here so we first need to find that we need to go into executive session you're finding that it's necessary and prudent and that premature general public knowledge to place the town at a disadvantage so moved second all those in favor posed motion carries move the lantern to the executive session all second all those in favor aye hi posed motion carries


Welcome to Barbell Logic Rewind. It's the Barbell Logic podcast as you all know. Tell a friend, please, send a link to this podcast to the guy that you know that's just not thriving in the gym and help us spread the word and it's a big help to us. We don't charge you a thing for this. All we want you to do is help us spread the word. That's all we ask, that ain't much.  So go ahead and send it to her anyway. We're gonna talk about accessories today, yo. Yes, we are. We've talked about accessories a little bit. We've talked about some supplementals quite a bit. Yep. We've recently put out some YouTube videos about the chin, the barbell row, which we call the actual fifth and sixth lifts. Yep. And we're gonna give them a thorough treatment here in our long form show. In fact, we are. I even made notes on this one. I don't need no stinking notes. I know, but I was trying to make sure I didn't want to forget anything. So let's talk about the difference between supplemental accessories as I have described them because they're your wrong paradigm. That's not a new paradigm.  I don't think that yours is necessarily wrong for sure, but a supplemental lift to me is a variant on the main lift. I agree 100%. Okay. So we're talking about a supplemental squat lift would be a tempo squat, box squat, high bar squat, safety bar squat, any other squat, right? Let's just go down the list because people want to hear that. Supplemental presses would be pin presses, press starts, pretty much it. Seated presses, totally strict presses. I've been using those way more often. The more people get better at press 2.0 in the Olympic press, the more they need a strict press to drive the actual strength piece of this. And so I like that for press, for bench press. We've got close grip bench press, wide grip bench press, axle press, floor press, board press. Chains. Chain presses, band presses, change of bands for any of those. Pause, two second pause, three second pause, any of those sorts of things. Holds. Yeah, although I haven't used those but it's probably hearing about your Jennifer Thompson thing since that lady benches like nine times her body weight. Maybe I should start doing that. The deadlift would be deficits and rack pulls, primarily haltings, paused chains. I don't really like bands, but. Isometric. You know how I did those. Diarrhea Tibet doing isometric, isotonic, deadlifts. So the original power rack was actually for isometric or isotonic movement. So think about isometric, you're pushing in one position, it never moves, right? The length of the muscles don't change. Correct. Actually, originally it would set the bar up between two sets of catch pins and those two sets of catch pins would be close together. So the bar would only move an inch or two and you would pick it up off one set of catch pins and you would pull against the other set of catch pins or you push against catch for whatever, three, four, five seconds. So everybody, when they started doing that, they got really freaking strong and really breaking big. Yeah. And everybody's like, man, it's these isometric isotonics. And in fact, at the same year, D-Ball was infinite and given to the York Barbell Club team.  No, wait a minute. I don't think that's what happened at all. That is actually what happened. No, I don't think so. No, I've read this. Well, what do you think? I read the same article in the way I read it. Okay. Is that these guys are taking Dianna Ball, getting donkey strong. Yeah. And Hoffman sells this product. He says, oh, it was the product. Of course. Yeah. Right. Which is different than what you're saying. Well, okay.  So for a while there, I would do these pulls. So I would do a deadlift from the floor and I would pull it to the rack pull height at mid-skin where you would pause a pause deadlift. Pull it to the. Pull it to the pins. I would have the pins set right. It's the bottom of the pins, you know, against the top of the bar. You try to rip the rack out of the ground. That's exactly right. And you pull, pull and you see how, if you could hold it against those pins for like three seconds and set it down. We work up like 600 pounds and pull. Dude, you're talking about brutal. Yep. That's a brutal, brutal pull. So. So you can do an eccentric contraction, which is really not in the concentric. Yep. So an eccentric, the muscle resists lengthening. It lengthens under load. Yep. Concentric, it's getting shorter under the load. Correct. So normal contraction, you'll make it a muscle with your bicep. Make it a muscle. Yep. And then. That's river bottoms like a two so there. Maybe. And then isometric, you know, from the Greek to not change length. Correct. So. Any of those barbell movements are, what do we do? What do we miss? Do we do all four lifts? Yeah, I think we did. Also, I think a clean and a snatch, I would consider supplemental movements probably to the pull to a deadlift. I mean, there are deadlift variants on some, whatever, what do you do with those? So we're talking about the ones that aren't that today. Right. Accessory movements are the ones that aren't the variants on the main lifts. Yeah, they are analogues to the main lifts. Now, the thing is I've kind of become the guy that does the lecture on the squat. I've done most of the squat lectures for the past couple of years. And I start out with this talk that says, okay, your mom walks into a gym or like anybody. It sounds like a bad gym. It's not us, right? Yeah, right. And there's an infinite number of exercises that they can do. Anybody that walks into it, especially a globo gym, there's an infinite number of exercises. How do you know what exercises are the things that we do that give us the most bang for our buck? And that's where we start to flesh out those three primary criteria. We use exercises that use the most muscle mass with the most weight for the greatest effective range of motion. And when we apply those three criteria, we get the primary lifts, the squat, the deadlift, the bench press, and the press, and potentially the clean and the snatch. But we can also apply that same criteria to accessory movements. And we can start to get, okay, what accessory movements give us the best bang for our buck with regards to- Now, why do you want to do them, though? Because we're going to do our four big lifts, which meet our three criteria that use name. But if you listen to our episode about the advanced programming, the guy or gal cannot do enough work in the four main lifts to accumulate enough stress. So we do some supplements to get some more stress. And then we can also do the accessories to get some more stress. But we don't do isolation movements for accessories because they don't add to the thing that we're trying to do, which is get strong. So we still use multiple joint movements that may not be as big a compound. They may not use as much weight. They may not use a barbell. They may use body weights or dumbbells or whatever. But they're better than sitting down on a nautilus machine and doing a single joint, one arm curl, right? Should we do curls? Yes. Yeah, but what kind of curls? Standing straight bar curls. Yeah, with the barbell. Right, because it works better. So let's go through our favorite accessory movements. And now, first, before we get to what they are. We have Hamburg's definition of accessory. I do like the way you organize them. So here's what I think would be a better way to do that rather than to throw off the definition of what an accessory movement is. I think the way you're organizing them is very well thought out. So how do you organize these accessory movements? I wouldn't define them this way, but this is why I think they're useful. The accessories are useful because they work. The antagonists. Antagonist, correct. To lift its importance to us. Absolutely. So if you think about the bench press, you're laying in your back. You're pushing the weight away. And your back is horizontal. Sure. In the barbell row, your back is horizontal. And you're pulling the weight. So you use the muscles that are opposed to those. Absolutely. Here's how this came to me. When I bench, maximally heavy, my biceps are sore AF. Yep. The barbell row works those muscles in the back that we use to pull our shoulder blades back together to hold our back tight while we're doing our bench press. And so the bench press for the barbell row supports the bench press in that way. The chin up or the pull up supports the press in the exact same way. So we push the weight overhead while we pull the weight down. Now, are you going to go through all these or should we actually talk about them? You should go, because I think it works. I think you actually set it up nicely that way. So if we, especially for upper body, so I think actually lower body changes and lower body, we'll get to accessories here in a minute for lower body, but primarily most of the accessories that we do are upper body accessories. Yep. And we'll talk about the why here in a minute, but let's stick with this for a second. So let's start with bench press. So since we know what bench press is, the opposite of bench press is a row. Right. So it's a row. So it's going to be a barbell row. It's going to be our primary movement. Certainly a dumbbell row would be OK. An inverted ring row would be OK like a body weight. But the primary one we use is the way we teach the barbell row, which is a row where the barbell starts on the floor every single time. We like them pronated. Pronated certainly uses a little less bicep, but it also uses a little less bicep tears. And so I'm going to err on the less bicep tear.  So we love the barbell row because it's a big giant compound movement. It's opposite of bench press.  I think the goal is to drive your barbell row up to equal with your bench press. Yeah. Now that's hard to do. And most people aren't there. Most people start barbell rowing about 60% of their bench press. But I think we need to push there. We need to push to get as close to we can to our actual bench press as possible. Michael, you're about there. Oh, don't I can row more than I can bench. I can row more three by five. I can bench three by five this morning. I mean, I can't do that. I hear you. You want to keep them as strict as you can. You want to keep your back horizontal and parallel to the ground as much as you can. Yes, you do. But the thing is, when you weigh 198 and the barbell's 315 ain't going to happen. So I've been chasing that. And I recently rode 365. You said I had too much back English in it. And I think that's right. But I think I have to do 275. You said 365. No, it's 265. 265. I did 265 for the rest of my life in here. But I think I'm going to do 275 with a little back English so I can do 265 and strict and horizontal. You know, but the darn thing helps. And it was unclear to me how the thing, you know, it's like how in the hell is the barbell row improving the bench and the press? It wasn't clear to me how it did. OK, why? Why wasn't it clear? Yeah, why wasn't it clear? OK, tell me why then.   OK, but what role will that play in the press and the bench press? And I just hold your shoulder in isometric. Well, that's kind of important. Well, it is. They're sort of the foundation of support. That's true. But I rarely fail because I lose tightness in my torso. Sure.  OK, so why do you think it works now? Well, because of that antagonist, agonist pair. Yeah, all right. So yeah, there seems to be a clear need. And I don't know exactly what the percentage is. And I don't think you can define it because of the way anthropometry changes, but to keep things in relative balance, right? Now, obviously. No, stick with me for a second. So just understand what I'm saying. No, I think it's actually important. So do we have to define them as well? Do I have to do exactly the same? Or do I need to press exactly 70 percent? I don't think it's important at all. I actually do. I don't think you can get out of balance. No, you're misunderstanding what I'm saying.  And they never rode. They've never done back work, right? And I'm not talking about the guys that just like do bench and curls and never squat. But I'm talking about the guys who bench and curl and never row and the guys that bench and never press. I think we have serious problems with guys that have massive pecs and massive biceps and no triceps and no way to elbow extend, right? And no way to humorous to retract their shoulder blades. Or what is this? It's extension, right? Let's retraction, retraction, protraction. I know, but what about the I always get the humorous screwed up. This is actually flexion extension. So it's so it's humorous extension to extend the humorous. All they can do is put flexion on that. There's a problem there, right? I don't think there's a problem in our program because we deadlift. When the deadlift takes care of that shoulder blade retraction issue. OK, I think it takes care of that. But I think that the accessory with this antagonist, agonist idea. Let's just get additional bench press volume without benching. Because when I bench really heavy, my biceps get sore. So that shows me that my biceps are doing work. And so if I believe in if you read, you know, your anatomy, this idea of an agonist antagonist pair is legit. I mean, everybody agrees that these muscles work in tandem and they destabilize the elbow, the tricep and the bicep both work in any time. The one is shortening under load, one is linking under load, right? One is eccentric and the other is an eccentric. They always work in pairs. Correct. So I believe that it's a way that we can accumulate volume in those lifts. OK, it makes sense. And so that's why I think they work. I get it. I see what you're saying. I think because we deadlift, we don't have any of these imbalance problems. Now, the gym bros with the giant chest and they can't, you know, extend the humerus for them. Yes, I think that people that do the strange progression, I don't think they have a muscular imbalance issue that needs to be remediated. I think they need additional volume, but they can't push anything else off their chest because they're exhausted or an intermediate. Let's fair. So we talked about barbell rows. The other one really, which is the sixth exercise, I don't know if that's fair. I want to know if that's right. I don't know. I mean, I don't have any reason to reflect that right now and then just meditate on it. Yeah, let's do it. The fifth exercise mean the chins. We talk about the chins all the time. We love chins. That's that's the antagonist for the press, right? Yeah. So we know we love chins. We love pull-ups. Well, I actually like any grip. I like under. I like supinated. I love. Yep. I love pronated. I love neutral. I love throw a towel over the bar. I love I love all that stuff. I think you should just be able to do pull-ups all day every day. Hand grenade ones. Yeah, all that stuff is fine. Like, I think it's stuff's great. I think you can't do enough of that stuff. So that one with my handbrick in your wrist, if you're thinking about this, that's the opposite of the press. So the press that are pronated grip should overhead the pull-up pull the thing down. OK, so now so now we're going to throw the kink in it. What's the dip? I think the dip is actually a supplement. OK, because if you're using it as the antagonist idea that works, but if you use my idea that it's an accessory slot that helps drive up, it's a decline bench press is what it is. Yeah, it's kind of true. Only it's not really that, you know, there's no barbell and it doesn't, but except when you're down in the hole, people always sort of lean over when they're down in the hole and they're forward. Yeah, it's a decline bench press. That's fine. So I do like a dip. I like a dip. Yeah, I get a whole bunch. I particularly like it if it's weighted because it helps pull us up right. It makes it a stricter movement. Now, wait a minute. What's wrong with bending forward on the dip? Well, nothing, nothing necessarily. But I'm trying to get the tricep work. If you want the peck work, you know, you want to be leaned over a bit more. OK, so again, if we use the three criteria, the bending over is actually going to allow you to use more muscle mass than staying upright. Well, so I normally will program them if somebody's having a lockout trouble. OK, that's fair. I like throwing chains over your neck and getting and waiting them that way. I would rather I'd rather weight it with chains and weight it with a dip belt, although both are fine. Right. Now, it depends on what you want. They've been one to chest. You put a trainer on your shirt. Makes sense. If you want to train that lockout, super, super heavy kettlebell on your waist. Yeah, we'll make sure you train the lockout. Well, often they can get low and get up, and then they can't get that last 10 degrees of that. Right. And so I like to train the lockout. I like training dips the way star train dips, which is one time heavy, really, really, brutally heavy per week and one time for high volume. They work well. Interesting. What's the heaviest weight of dip you've done? I know I've done two forty five. I'm trying to think of I've ever done that body weight like plus body weight. That's right. That's serious. I've done one a week for like a single with my body. Yeah, two forty five was a single. I think that's as heavy as I've gone. We used to do that a lot of strong. We had a really good set of dip bars made that we had a guy that worked in a machine shop for a while and made us some really heavy duty, nice dip bars and and a good step up to it so you could step on it with a big weight, with a big dip belt. If you have a matador attachment for your rogue rack, put it on the inside. Really? Yeah. I've never done that. We do it on the outside. You put it on the outside and then things like rattling and shaking around. You put the thing on the inside. All right. So let's stay with triceps. The other one that I love for triceps are both LTEs and rolling dumbbell extensions. So LTEs are lying tricep extensions. A better way to do that is with the easy curl bar, which isn't great for curls, but it's great for lying tricep extensions. And because the tricep will both control elbow extension and humerus extension as well, then what we want to do is not just bend at the elbow but actually let it come for those of you guys who are watching the YouTube video to actually let it come down below the head. So it's a lying tricep extension. So you're laying down on the bench and then think of putting your hand behind your head and touching the floor behind you as you lay on the bench. So it's sort of a dumbbell pullover to start the movement and then you finish with the elbow extension. And that works really well with an easy bar curl. Also, I think I might actually like it better with dumbbells where you do the same thing. So you let the elbow go into flexion and then you let the humerus go into flexion and then you extend the humerus and extend the elbow. Flexion, flexion, extension, extension. And then point your thumb at the ceiling. Okay. Get just a little bit more range of motion, a little more contraction, yeah. So I love those rolling dumbbell extensions. We use those as well a lot. So that's for the triceps, the two main things I'm gonna do there are dips and then either LTEs rolling dumbbell extensions. Most of our clients, of course you can do the LTEs even with a straight barbell but I can convince my clients usually to buy an easy bar curl. You can find easy bars for $10 on Craig's list all the time. That's the most common thing. They're everywhere. Dumbbells, having clients have access to dumbbells are a little bit more difficult but if they've got it, I'll usually use those. Quality on the easy curl bar doesn't really even matter. No, nobody puts any significant weight on them. No, it doesn't matter. Anything you can get. So if the sleeve spin doesn't really matter. For biceps, I like the straight bar curls which is a sort of accessory movement both through the bench press and to the chin. Yeah. So the bicep is an external rotator of the forearm. Yep. So when you have that straight bar, you get a little more contraction, a little more shortening of the bicep. Yeah, it is quite a bit.  Yeah. I'll have them do them with the easy curl bar. I do too. If we can avoid that little bit of external rotation, they can often keep from angering that bicep tendonitis. So then not if we also think about the same way we thought about the triceps since the bicep doesn't just cross the elbow but it also crosses the shoulder and also helps create shoulder flexion or humorous flexion. Then what we can do is we want to make sure that when we curl, we don't just curl the bar or the things that we're curling up to sort of our mouth or nose level, but more to the forehead so that we get that additional lift on the elbow and get full extension there at the top. So we want to make sure I always tell people if they're curling an easy bar curl or a straight bar, barbell that we bring it all the way up to the forehead rather than to the mouth. I don't want to just focus on the elbow and want to focus on the shoulder as well. That's a new twist for me. You didn't know? Yeah, it's good. I like it.  So you want to make sure you keep the forearm vertical at the top. As soon as you pass vertical, it actually gets easy because it starts to close. The gravity's working for you. Yeah, then you've got gravity working. Then you hit yourself in the face. You don't want that at all. So the curl here is an accessory. Yep. It's an accessory to the bench press because it's working that antagonist to agonist bear. Yeah, that's probably true. And I use it as a supplement to the chin. Okay, yeah, that's fair. It supplements the chin and it's an accessory for the bench press. It's essentially the same as the top half of the range of motion of the chin. So my bigger guys, if you're a guy and you weigh 245, then it's really hard to do a lot of reps at that. Sure. So they can put 82 on the bar and do some curls and get some more volume that'll help them keep moving up on those chins. Sure. So you'll notice as we've talked about these accessory movements, we focused on lat base, latissimus base accessory movements with the chins slash pull-ups and barbell rows and the triceps with the dips and the LTs and the rolling double extensions. And now the biceps with the curls. These are all upper body accessories. So the question is one, is there any other upper body accessories you like? There isn't for me. That's it.  But that's really it. Sure, there's times I'll do dumbbell variants on bench press and overhead press, although I would probably consider those closer to supplemental movements than accessories, although they are, whatever. Here's the question. Why don't we do lower body accessories very often? Use more muscle mass and you can typically just do more work with the main lift. Yeah, I think so too. I just think that if you use that right, that we are out. Yeah, I mean, I think if you really do a good hard squat and deadlift workout, you don't really need to do lunges and leg presses. No. And what I have found, Unless you're advanced. Yeah, I mean, at some point, at some point you're probably gonna have to put some slots in there. Probably my favorite true lower body accessory movement is glute ham raise. That's probably my favorite lower body actual accessory movement. Just because you want those booty gains. Yeah, I just think the glute ham raise will actually only movement that takes the hamstrings from its fully lengthened state to its fully shortened state. So because it goes at the bottom, you're in knee extension and hip flexion. And so your hamstrings are fully lengthened and at the top, you're in hip extension and knee flexion. Yes, stiff leg, deadlift isn't gonna do that. No, it's only closer. And no, because your knee doesn't bend and a straight leg deadlift, you go through the full length, but you don't get the hamstrings shortened at the top because the knee stays extended. So you actually have to go through something that goes from that hip flexion. So bent hip, straight knees. The bent knee, straight hips. That takes the hamstrings. No. But your gluteus really need hamstring work. Well, not through formal range of motion, but it's, listen, it's accessory movement. What are you gonna do? Right? So it's fine. Well, we don't do it very often, right? I think that a leg press is okay. I think the lunges are okay. I think that kettlebell swings are okay. But I tend to use what I've noticed is that it could potentially be used for lower body accessory movements. I tend to use them for conditioning work more than anything. So if I do a lunge, it's almost always a body weight lunge and it's in sort of a circuit with maybe kettlebell swings and maybe a aerodyne or a prowler or things like that. So things like prowler, sleds, aerodynes, kettlebell swings, those tend to be used more for conditioning in the squat. Yeah, and they're more for, and we use them as a conditioning movement more so than an accessory movement. I've noticed that you normally don't do that unless it's DUP. This is either somebody that has a weight loss problem. Correct. Or an advanced athlete that's in DUP. Yep. Yeah, that's true. Yeah. So for 95% of the people that are listening to this, they probably only need to chin in barbell row. Yeah, absolutely. By the time you get... Let me rephrase this. Instead of making a statement, when will these be indicated? When you move to four-day split, at first, you're not gonna need them. But as you start to need to add more total volume and more slots without adding tremendous amounts of stress that are gonna beat up your joints. And so upper body day is just bench and press or bench and press supplemental movement and press and bench supplemental movement. I think throwing in a lat movement, a tricep movement and a bicep movement are fine. And I think they don't beat you up and you can add that additional volume and build up some work capacity and add some hypertrophy and all those things are good. And I think it works. I add the barbell row in the midweek session for the older guys that dropped the deadlift in the midweek session in L.P. For older guys who don't power clean, we replace the power clean with the barbell row. Almost always. We give the barbell row for the practice that it gives us. So we're pretty good at doing concentric contractions in most of our muscles. And eccentric, you don't really have to think about it. You just do it. Isometrics different. The muscles in the back are some of the least innervated muscles in our body. We make your eyeballs, you've got really fine motor control of your eyes in your hand and you can write your name neatly, maybe. But the muscles in the lower back, we don't have a lot of control over those things. I think that men in particular need a lot of practice in consciously doing concentric contraction of the muscles of the lower back. So with the barbell row, they get opportunities to practice that.  But they don't practice with the bicep. They can't use that as lumbar and extension. So the barbell row gives us practice in doing that, developing that neuromuscular efficiency that we hear about. I think that's really overrated neuromuscular efficiency. I think it's really overrated, except maybe it's not when you're talking about sitting in the lower back. You have to be able to. So that's something actually to practice it like some sort of a Buddhist or something, like you really got it. So the barbell row makes us a little stronger, although you really can't move that much weight. You know, how much stronger is a barbell row gonna make somebody, but it helps them develop that control and it gives them some more volume without destroying them with the bench. So I do that one early. Yeah, or even extra deadlifts. I mean, I think it works pretty well. I have found that for ladies, they often need to start doing their chins and if they can't chin, they gotta do lat pull downs because that's a light chin, essentially. Although that we've got that video on barbell logic on how to get your first chin. You don't know that because you haven't seen it yet because it hasn't released yet, but by the time this releases, it will be out. You know what I'm saying, Nikki Sims? Yeah, but she didn't want on the chin up that you've seen, but we actually have her next set of that, which I think comes out next Tuesday, which is on how to get your first chin up, which is specifically for women. So by the time this comes out, that will be out. And literally like step by step, practical, if here's how you do it, very pragmatic, A plus B equals C sort of thing. Sometimes it takes a long time. It does. For a squad, you could start with leg press or... Yeah. But the chin, you have to pick your whole body, to get a chin, you have to pick your whole body weight off the ground. It's for some people, that's a significant number. It takes a while. She talks about losing weight, but she talks about how to use bands correctly and then how to use, you can jump like a chin up, jump and eccentric lowering. So like just doing those chin up, eccentric movements and you'll get your first chin. I sometimes will add the chin long before LP is over. Oh, me too. Particularly for ladies who have trouble keeping the barbell on their shins in a properly executed deadlift. So if you set up a lady in particular, sometimes it's behind men in the deadlift and they're set up correctly. Like a lot of times the bar comes off the shin because they're not set up right. But if mechanically everything's set up correctly and they can't keep the chin on their deadlift, the chin can help them do that. Or at least a lap pull. Sibyl, my 82 year old lady, she does lap pull down every single workout. She trains two to three times a week. So sometimes two times a week, sometimes three times a week, she squats every workout. Then she benches or presses and those alternate. She always deadlifts. Actually, you know what? We actually squat first, then we deadlift. Then we do bench or press. Then we do lap pull downs. And then we do conditioning. Every single time. She's 82. By the way, she's not novice anymore. She's not intermediate anymore. She pulled 150 for a set of five the other day and two days later, she pulled 135 for a set of five because she was wrecked from the 150. And that's okay. And she was like, damn, why did I? What do you think, Ms. Sibyl ways? I bet she weighs around 150, 165. No, I don't, I think 150s. She's pretty short. I'm probably 150. Yeah. And she does heavy. So she's doing her lap pull downs. So I've got 25s and 10s on the barn. It's one of those ones that it's the exact weight. So it just, it's not, you know, there's no mechanical advantage. So, you know, so that's 70, 80 pounds. So she's doing some, between 70 and 80 pounds for lots of reps too, right? Lots of like 10s and 15s. Three sets of 12, three sets of 12. Yeah. So we will often have young men and ladies is where I see this crop up, can't keep the bar on their shins. We have them shins, man, maybe weak too. Like as soon as it's obvious that their form is correct, but the bar will not stay on their shin. Right. Then the, then the chin and the lap pull is indicated at that point. I like it. Yeah. It's good. I guess it, chins pull ups, that's the fifth exercise. Barbell rows are the sixth exercise. And then you get down the line to the kind of the next step, which is dips, some sort of tricep extension. Like LTE, 9.5%. Straight bar, barbell rows. And that's basically about it. And then, you know, it's okay when you get more advanced and you need to start adding some conditioning to play around with some stuff for lower body stuff like some glute ham raises or lunges or leg presses or kettlebell swings. But that's way down the line for most people. And then I think you start to have to think about things as you start getting down that line. You actually start to thinking about impact, like how much impact it makes. Like if it's a high impact movement, it's going to beat you up more. Right. And then for gloating, it's going to beat you up more. Things like those, things start to remember what we're trying to do. Kettlebell swings, you know, high eccentric.  And so we have to start thinking about that. Because remember, the idea behind accessory movements is to get more volume without beating you up. Right. So we want sort of low skill, low eccentric, low impact for the most part. And if the eccentric is important, then you've got to use it with some, you've really got to sort of monitor the amount of fatigue it causes. I think underpinning all of this is that we have always, always, even if we don't say it, we're always considering training economy. Like we have a certain amount of time and we want to get all the good out of it. We can. That's exactly right. So even when we can do conditioning, we want to do something that might accidentally make it stronger. Sure. So we can make an argument that a heavy, heavy, heavy sled push would drive the deadlift and the squat a little bit. It certainly shouldn't hurt it. Let's talk about kettlebell swings for a minute. You know, I won't do them anymore because they're too firm to work. It has to be so heavy. I don't want to be swinging that around. It is not a good idea to be swinging a 150 pound kettlebell. That's really heavy. Well, if you're going to do three sets of five and you squat 400. I don't do three sets of five. On kettlebell swings? Well, even if you're going to do five sets of five. I do 30 seconds on 30 seconds off. How much do you need to swing to get your good out of it? Well, I'll swing a 70 pounder for 30 seconds. You're loping. 30 seconds is a long time to swing. You're loping. I have like 18 reps. 18 is a lot. I don't ever do them for 30s. I'll do them for 15. Yeah. But you have to swing a weight that's heavy enough. It's like, man, this is just not a good idea.  And it was the 53. So it wasn't super heavy. 53 is what it is. One food is what it is or two food, whatever that is. So in my 53 pound kettlebell swing for 300 reps for time, every time you had to stop, every time that thing stopped moving, you had to put it on the ground. You had to do five push-ups. Why would? So you're just like, I don't want to put it down. I'm not going to put it down. I'm not going to put it down. I'm not going to put it down.  You'd be like, my life is terrible. So do you drop it when you're in mid 124th swing? In fact, in fact, I would say like, obviously you shouldn't. But I did and I dropped it on my $10,000 turf and left a big gas in my turf where I dropped it. Right. It was a gas forever in my turf from that workout. I can remember and I have to see it every day.   I mean, sore. This was years ago. That's how we get around with it. Yeah, that is how people get around, though.   I'm back in the day when I was down. Outrageous. It was dumb. Is there anything more to say? No, it's it. That's accessory movements. Most of you don't need it. You don't need it for LP. You don't need it for intermediate. I don't think you need it for heavy light medium. When you're in that ballpark, I think we're doing three days a week full body. You shouldn't touch this stuff until you get to four day split. When you get to four day split, you'll start to introduce accessory movements. You should always look for a reason to not do these, actually.  It's just, you know, you're probably best served by doing the main movements for either heavier or more volume at that point. I agree. Yep. But at some point, you're going to have to add it. Yep. Thanks for listening.


the audiovisual program of KKHSU. This video program will enable you to get an idea of the 18th century poet William Cooper as well as help you to describe his life and works. After listening to this video, you shall also be able to explain the context of the poem, the solitude of Alexander Selkirk, apart from explaining the themes, the poetic style of the poem. A poem is a reflection of the personal undertone of the poem. So before we delve into the poem in details, let us have a look at the life and works of William Cooper. William Cooper wrote in the 18th century drawing from his experiences of day-to-day life, regarded as the forerunner of English romantic poetry and mostly noted for his poetry of nature. William Cooper was a notable poet, essayist and hymnodist. He was born on November 26, 1731 to reverend John Cooper and Ann Don Cooper at Bergham Stat in London. With regard to his education, it may be noted that his experience of schooling at Dr. Pitman's school was not very happy because he was bullied there. He was next sent to Westminster where he spent seven years from 1741 to 1748. Later on he pursued law in Middle Temple. As regards his personal life, you might be interested to know that although he developed a romantic association with his cousin Theodora, his love was never fulfilled owing to the pressure of his parents against the relationship. This resulted in increasing depression and instability of the poet. Hence the loss of his mother at a tender age and his unsuccessful love life resulted in his mental breakdown and instability which led to his hospitalization at Nathaniel Cotton's Asylum for two years after three failed suicide attempts. However after his conversion to evangelism, he moved to Huntington to stay with a retired clergy Morley Unwin and his wife Mary. A family relationship developed among them with the support and care bestowed on him by the Unwins. Even after the death of Morley Unwin, he stayed with Mary and a close relationship grew between them. Mary took care of William Cooper in an attack of insanity in 1773 and successfully helped him to recover from his illness. They lived together until Mary's death in 1796 and this resulted in overshadowing his life with despair. In 1800 William Cooper breathed his last after he was diagnosed with dropsy after getting a glimpse of his life. Now let us have a look at his works. Some of his major works are The Only Hymns. The major theme of this work is the need for salvation of human beings. Some of the hymns included in this volume are There is a fountain filled with blood. Oh Lord, in sorrow I resign. There is a safe and sacred place etc. Apart from his hymns, he is famous for the comic poem titled The Diverting History of John Gilpin which was published in 1782. The task is another poem of about 5,000 lines written in blank verse which received wide critical acclaim. His later life was engrossed in the translation of Homer's Iliad and the Odyssey. Besides this, Cooper's letters are known for its humor and its lively treatment of everyday life. Now as we are aware of the life and works of the poem, let us first have a look at the poem. We are going to discuss in this video. Before we discuss and explain the poem, let us consider the background in which the poem was written. The poem is based on Alexander Selkirk, a sailor from Scotland. He ran away from home at the age of 19 to be left alone on a deserted island which was uninhabited also and the island was called Joan Fernandes. He landed on this island following a feud with a young captain. Even though he asked his shipmates to join him, he was refused by all and had to spend four years of his life in this deserted island which had no sign of human life in it. His only company were goats and cats, the animals which survived earlier shipwrecks. He spent his life there hunting and reading the Bible until he was rescued four years later by an English ship. So let us now discuss the poem, Stanza Weiss, the solitude of Alexander Selkirk by William Cooper. I am monarch of all I survey. My right there is none to dispute. From the center all round to the sea I am lord of the foul and the brute. O solitude, where are the charms that sages have seen in thy face better dwell in the midst of alarms than rain in this horrible place. So this first Stanza of the poem, the poem begins with the solitude life of the sailor in the island where there is no one to disrupt or interfere him.  The lion better dwell in the midst of alarms than rain in this horrible place is reflective of his feeling of regret for his decision of staying in this uninhabited island. Now let us look at Stanza too. I am out of humanity's reach. I must finish my journey alone. Never hear the sweet music of speech. I start at the sound of my own. The beasts that roam over the plane, my form with indifference see. They are so unacquainted with man, their tenderness is shocking to me. Here in this lines the sailor regrets that he has no body to share his grief with. He is out in such a faraway island where the possibility of human vegetation is less or almost nil.  He longs to hear the sweet music of speech. By sweet music of speech, the poet is referring to human voices. Here in this poem, the protagonist reflected on the point that the island had never seen the presence of human beings before because he found that even the beasts look at him with indifference. The third Stanza states, society, friendship and love, divinely bestowed upon man. Oh, had I the wings of a dove, how soon would I taste you again? My sorrows I then might aswage in the ways of religion and truth, might learn from the wisdom of age and be teared by the salis of youth. This line represents how he longs for society, friendship and love, which are solely human affairs. He imagined how he could have escaped if he had wings like the dove. His sorrows then might be lessened by the new hope he would find in religion and he would learn from his wisdom of age, that is from his experience. Let us now look into the fourth Stanza. Ye winds that have made me your sport, convict to this desolate shore, some cordial endearing report, of a land I shall visit no more. My friends, do they now and then send a wish or a thought after me? Or tell me, I yet have a friend, though a friend I am never to see. The fourth Stanza reflected his utter desolation and his eagerness to go back to a life he earlier had lived with friends and family. Out of frustration he asked the wind to convey his message to his dear ones about how he was missing them. The sailors' imagination is at full play in this Stanza. Half lead is a glance of the mind compared with the speed of its light. The tempest itself lags behind and the swift winged arrows of light. When I think of my own native land, in a moment I seem to be there. But alas, recollection at hand soon hurries me back to despair. The fifth Stanza is the sailor's return to his reality. Cooper beautifully describes the imaginative power of Selkirk and emphasized on the fact that it could not last forever. The sailor had to accept his self-chosen fate. The last Stanza of the poem states thus, But the sea fall is gone to her nest. The piste is laid down in his lair. Even here is a season of rest and I to my cabin repair. There's mercy in every place and mercy and encouraging thought gives even affliction a grace and reconciles man to his lot. The poem thus ends with a note of hope for human beings who are strong enough to survive any situations and what encouraged the sailor is the hope that mercy still pervaded. This strong band of mind led to the survival of the sailor in such an uninhabited island and even after four years he was still alive there in spite of his hopeless situation. Alexander Selkirk's determination and courage to survive has been an inspiring story for many writers. For instance, Daniel Defoe's Robinson Crusoe is also based on this story of the sailor in an uninhibited island. Through the poem, William Cooper thus manages to throw light on human trials and the necessity of courage and the will to survive. After finishing the poem, the major themes that have emerged are the power of imagination and man's relation to nature and man's relation to the society. Stuck in an uninhibited island alone, Alexander Selkirk spent four years of his life in that island and devoid of other human beings and other human lives, he was compelled to live alone there. His only activities were hunting goats and reading the Bible. It was however the flight of imagination of the sailor that has saved him from breaking down completely. Although he's aware of his reality, yet his imaginative bent of mind helped him to survive in such a deserted island. The company he had in the island comprised only animals, that too which has survived shipwrecks. Cooper emphasized how one's imaginative power can lead him or her to the source of happiness. If not permanent, yet a temporary relief was found by the lonely sailor which encouraged him to struggle to live until finally rescued. Another theme that is evident in the poem is man's relation to nature and society. As part of the society, men are habituated to the company of friends and family. The poem throws light on the fact that a life without society is worthless. A human being is complete only in relation to another human being. Also the reliance of man on nature is quite evident through the poem. The sailor lived in the island amidst nature and survived by the provisions of nature. So in short we can say that the three important themes that have emerged after reading the poem are power of imagination, man's relation to society and man's relation to nature. The influence of evangelism on William Cooper was reflected in his hems as regards his poetic style. Although his tone is didactic, his poems reflect his love for nature, humanity and society. William Cooper is also noted for his use of blank words. The language in the poem as we have seen is very simple yet it has deeper philosophical implications. Cooper's strong sense of observation is evident as we read the poem. As we have come to the end of our lecture session let us reflect on what we have discussed in the lecture. In this video we have dealt with one of the forerunners of English Romantic poetry namely William Cooper and reflected on one of his significant poems titled The Solitude of Alexander Selkirk. Apart from dealing with the life and works of the poet we have also summarized the poem. Stanza wise we have tried to provide a background knowledge regarding the poem. We have also discussed the major themes that has been reflected in the poem and finally we have dealt with the style and language of Cooper. I believe the suggested reading that have been given to you shall be of help. You can refer to these books for your better understanding of William Cooper as a poet. From examination points of view some of the questions you may consult are for example critical appreciation of the poem, the central theme of the poem or short notes on the poetic style or the summary of the poem. Also you have to prepare on the life and works of William Cooper or explain the poet's intention behind writing the poem. Lastly I would request you to read your SLM along with this video lecture for a better understanding of the unit as a whole. Thank you.


What is this lady? Hey, buddy, and welcome to another episode of show and tell it's 7 30 p.m Eastern and it's snowy outside so get your swiss mess and your soldering iron come on by We're gonna check in with people from around the making hacking electronic engineering and more community to see what they're up to First up is Kevin from did you key? Hey guys, how you doing? So you guys have snow Tomorrow we will It's it's twice as it's twice as snow. I think our average is like 17 inches and now it's 33 So we're already ahead of schedule. Yeah, we're way below schedule on snow. Yeah, today it would above zero So it was a good yeah, okay So t-shirt weather cool. Yeah, exactly. So what I've been working on is next week is National Engineers week and We have our annual girls night out which it's going virtual this year, of course and Are some of our team members put together this little project put her on my neck just so you can see the lights It's not actually a necklace. Yes, it is It is now using the microbed V2 and some of the new features on it You touch the capacitive touch and then you can adjust the colors LEDs are so hard. No, we can see it. Oh, there you go So you're increasing the red and now I'm going to increase the green and then increase the blue So you can change the colors by changing the RGB on here and then you shake it and it's going to change the function on here Nice nice like I said, this is for Girls night out. So we have a group of young females here in the local area and they're going to do this project right now It's on a VU meter Yeah, yeah, the microphone built-in is awesome. But yeah any 12 through 18 year olds are gonna come together put together a project and have some fun So my next goal is to get this Moved over to the clue. Okay. I think I play on here So I think it'll be a really cool project for for adding to the clue because obviously the clue is the exact same size That's right, and we definitely have VU code for the PD and microphone on the clue. Yeah, you have a code for all of this stuff Yeah, so it's sweet. Very cool. All right. Also try circuit playground express is another board you can try Yeah, we have the circuit playground happen have one right here We did a project on the circuit playground express last year So we're trying something a little different this year the nice thing about the express is everything's all built-in all the LEDs Neopixels lights Sensors, it's great Alright, sweet. Thank you Kevin. Nice. Stay you're welcome. All right, at least if the power goes out You have your new pixel necklace to light your way next up is Melissa Hello, what's up, Melissa? Hi, I have this board here and it has Old chip on here. It's called the VC P 200. It's from like the late 80s and I had gotten it working a long time ago as a kid And I soldered it to a board and then it didn't work for some reason Anyway, I dug it out of when it's going through my parts and I decided to wire it up to this board here And so I have it working So if I say stuff like lights Let's see how I work reset Well Just a second. Why don't we power it? My voice demos are the worst. Oh, yeah, this thing has been a little bit finicky right now I have it running at three volt and just reset it It works fine when I power it through my benchtop power supply But I was training out some various power supplies last night and I thought it was working through the feather But we believe you okay recognizes like just five different words There's actually like eight words that it'll recognize three of them weren't like documented in the original Radio Shack Documentation there was like an article in a magazine that had like the additional words on there Yeah, I think it was like lights reset and Slow or something like that. All right. Well, this is the the the pre Alexa Alexa. All right That's cool. I love hacking on all the electronics is like, you know, like people did a lot with very little very impressive Mm-hmm. Thanks for coming by Melissa.  Uh, but yeah, just just raise your hand is JP Hey guys, so This is a project on a mag tag I wanted to show and the setup for this is that Lady 8 is probably wondering What time in NCAA men's basketball today are the Arizona State Sun Devils gonna play their game now USC here in LA against the Persian well Yeah, boom. Oh you what it's gonna be at 5 p.m. Yes, and it's game one out of five It is well, so yeah, so there's five games happening today It's gonna be airing on you on ESPN 2 I do want to warn people that I have some I have a mistake in my date time code right now And so it says this game is happening tomorrow instead of today, so I'm gonna cover that up so no one gets mad on the Internet But what we can do is hit a Button here on the mag tag and it's gonna go ahead and grab the next of the five scheduled games in in NCAA men's basketball so we can see that Times and if the game has been postponed It'll say that down at the bottom if the game is already final. It'll post the score on there It tells us again where it's airing We can even hit this will take a moment, but I'm gonna hit a button here while I talk That's gonna go and grab a completely different sport So it's gonna go grab women's NCAA basketball Schedule and we can grab a ton of these. There's a really good. Oh, I oh, you know, I'm not in my same Wi-Fi So I was when I started this so now it's broken. We can put that away ESPN API to has Jason file different URL per sport, but it's really consistent really great Set of data that you can grab all this from so I'd hacked some stuff together using some mag tag code It works But it was every every page it went to it kind of pulled down the full Jason file So Melissa helped me by rewriting it so that it grabs it once and stores the data and then I can page through it Quickly so we can hit the next game previous game and then we can also do a full refresh which you'd want to do When you Have had it sitting around for a while, but it's essentially the thing that people I've talked to people who watch sports a lot I don't but I've talked to people and they say yeah, the main thing is where is it playing like I kind of know what day I might even know what time but which ESPN because it's like 90 of them is playing it So this thing helps you and it's not just ESPN It'll tell you also one of the first parts you want to do in the mag tag but we we had to like improve the Jason handling and like the The packet like parsing and there's a lot of stuff that had the ESPN Data chunk is like massive and it's like really complicated So I'm glad that this is like we're finally getting to this project. Yeah. Yeah, and in fact discovering this Error in my daytime code which is semi janky and I just kind of got it working barely let us do a discussion of talking to Brent and Jepler about putting a Proper datetime library that we have in here that'll use the ISO format Time that that ESPN uses in there in their API So it'll it'll be sort of this layering on of these Chunks of code that we really spruced up to do different projects and it all comes together in a to fruit's favorite Check your path on sports ball Thanks GP Or to that guide and then I use published a guide on using motors and robotics in Circumstance with the new Raspberry Pi pico, right? That's right. Yeah, and I had shown this thing which is a demo board with a whole bunch of Different motor projects all built onto one this guy will tell you how to do each one of those discreetly So you don't have to worry about I don't care about solenoids. I just want steppers It'll it'll take you through those with a nice fritzing diagram per and the code just for that So you can get started really quickly with pico, but you can do them all this large EPI on pico So you can do a malls the bazillion PWM channels you can work with so if you want the last page of that guy will let you set up the Science fair style board there and put them all together. All right. Thank you JP Cooltronics and the sports ball next up Erin our favorite fairy. Hello, so I have been Wanting this project for years and working on it for it feels like months and months, but they're finally finished So I am holding here a pair of animatronic fairy wings. I have hooked up a little steampunk bracelet here with a Potentiometer knob and when I turn it on It's all goes well The wings will start flapping and the knob actually you can adjust the speed of how fast they go And there's a bunch of just randomness and fun I Tried to make them as organic as possible with the code so they they flap sort of a random number of times and then pause and it's It's a lot of the jewels and it's iridescent This is like everything that you do and I and then you know you you kind of decorated over the mechatronic part It looks great. Yeah, and I yeah, I went kind of steampunk I've got little keys on here that we can turn and you know pretend to wind them up and that sort of thing So it's it's a really been a fun project And I've been working on the tutorial on how to make these super light cellophane fairy wings With a cricket maker and so um, there's no water jet cutting or anything These fancy frames, but uh, they're just giant and huge and wonderful and I think uh, I think Really fly The steampunk part's really smart because that explains why it like makes the servo noise. You're like no It's mechatronic like exactly.  So yeah, all right. Nice work. Thanks Aaron and that guy's coming up soon Very soon. It's all right. So sneak peek All right, it's up Noah Pedro Hey guys So this week we got a video and a little three-printed case for Carter's awesome guy that he came out a couple weeks ago And then I noticed you guys are adding this to the offices Um, so it's a co2 sensor using the pi portal matrix And inside. Oh do I have the screen set up? Oh, yeah, it's just this guy. Um, so it's a bracket and three printed case for the what is the scd 30 So the screen didn't actually add by the way Something weird Yeah, do you want me to try to do it?  So here it is. It's just a case for the cd scd 30 Sensor in here, so it's measuring the co2 levels and I'm kind of embarrassed to show the numbers here since we have no WC running run a closed room, but no, we're all good. I'm holding my breath So of course a stem acuity and I made these because I saw the Guide that Carter came out with and I noticed you guys are adding these into the office So it's this guy. It's all press fit. So it just goes into the case like that There's no screws that are required and it's just Hooked up with the the semi qt cable on there on the back You just see it's just a little bracket that it hooks up to the heat screws that are on the The matrix displays that came with the eta box And I made a different size too for like the bigger ones that were used in the protest sign project So it's just a little simple case and then Carter had a really good idea of having this nice little face plate That has the co2 logo on there. So it's a nice little way to monitor what your co2 levels are So it's supposed to be used for like if in a room if it gets like too crowded You can see the levels rising. You can you know open up a window get some area circulation or disperse So a nice little case for that cool little easy project to To go along with the times unfortunately And uh melissa's project is working so we're gonna go to melissa real quick and then we're gonna try to get to everyone real quick So as long as everyone speeds it up in Turbo mode, we can still get to everyone Hey guys, I'm melissa. How do you do your demo? Yes, I am Okay, so I just hooked it up to my bench top supply here. So I can say stuff like stop Stop Oh turn left Reset reset Lights And so you can see like different Yay, you got it working. Yeah, uh radio shag 1985 technology Thanks. All right, sweet. All right. Thank you. No Dan dan and dan screen Okay Okay, I want to say what I'm working on is working on is a Second serial channel that goes over usb to your circuit python board. So here's my white board Okay, so you see that I got a computer Yeah, and it used to be that we just talked to the circuit python board over the repel To the repel over the usb cable, but I'm adding a second Channel so that you can talk words as new This is really hard. No, no. Yeah. Yeah, you're this is like Feynman level. You're great Yeah, and and so now you're going to be able to talk to your circuit python board over two channels rather than one So that you could exchange data with the board if you want to communicate with the board and The repel is not going to get in the way right now You've been able to read and write through the repel But if you want to print things Want to set the control c it screws things up like but here we can have a new channel that sends bytes back and forth Okay, python board from your host all right If you look here I plugged in the circuit python board. I just have a metro m4 here and now it's it's showing two Not two two two devices acm acm zero and acm one Or if this were windows would be like com 15 and com 16 or something And so on the circuit here's there's the repel and there's this new module usb cdc and it has this List in it called serials and it's serials of zero and serials of one serials of zero is the repel serials of one Is this new channel? So I made a variable here and on the left side here I started up python python and i'm running pi serial But I couldn't be running a terminal program or something it doesn't get you down though Yeah, yeah, yeah s1 dot write So let's write some binary some bytes. Yeah, okay. All right and over here. We're gonna say acm One dot read Three bytes there they are To the other over the usb and it doesn't get Messed up in the repel so you can write a program that uses these usb serials To send data back and forth and that's it. It's epic. It's amazing. It's great people don't love this I think you know, I know that a team makers have also been asking for this as well as many many other people This will gonna really unlock the ability for circuit python boards to interact with computers Which is powerful So good work and very exciting coming soon to basically every circuit python board except the samd 21 Which doesn't have enough endpoints, right? Pico can do it samd 51 stm 32 of four or five Maybe even the sp32 s2 so everyone stay tuned. This is a sneak peek Okay, thank you I think dan needs to make a commercial He needs like a 30 second spot about the second serial cdc He will he's got all of all of the elements. Well, he's like number two on tiktok. We've lined up david blaine All right, here's what I got. I know I know you've got lots of folks So it's a rp 2040 feather and which way am I going? Uh a max i2s Amplifier and then I've got a just a speaker hanging off here. So I'm just going to Hopefully control d It's a little quiet Oh, yeah, there's a good little chime Yeah, it's the jet player splash Sound that I that I've been testing with but basically we have i2s audio playback working in circuit python I'm hoping to actually do pdm microphone recording as well while i'm at it So hopefully we'll have a pr for all of that By the end of the week and uh pio improvements as well, which would be good. Yay so much stuff happening speaking of pio Let's go to jebler Who I heard has a cool pio demo. I have leds So, I mean we've done leds before right, uh, what's different about this one is we're using the pio peripheral in the raspberry pi 2040 pico And a shift register, which you can't see down here on my nest of wires to go to eight independent neopixel strips So they're each being driven at the same time But instead of being like a a zigzag or an s configuration, they're all coming directly off of one spot Um, which is faster to update and gives you some more options for how to lay out your leds And it's also been a good experience learning about the pio coprocessor of this chip. So yeah This is a project that I actually phil b and I tried to do a few years ago in the samd 21 We tried to it's a shift register. So it's actually only using three pins Right it uses three pins you shift out data so fast that the data appears on the output of the shift register at 800 kilohertz writing neopixels We thought this would be a cool way of like because like how do you write eight bits at a time? Well, you could use a shift register because you clock them all at once Um, because there was no dma on the samd 21, but we couldn't get it working on the samd 21 because Of that latch pin you have to latch the pin really fast right after you write the eight bits And like so you can't use spi and we tried to do timer and it would get in sync But pio it's like wow perfect Yeah, it worked uh actually on the first try that I actually hooked up leds So that's always a pleasant surprise impressive I uh I'm your there was a lot of times that I didn't have the leds work hooked up and it didn't work and Yeah, when you was a trial, okay. Well, yeah credit for that. All right. Well nice work jeff. Well, that's also coming All right. Yeah, so we've got code to add to the core. We've got guides to write and all that stuff So it'll be coming you can use it All right Thanks jeffler A little programming that scott's deep dive is tomorrow Just a reminder it's normally friday, but it is tomorrow thursday that is breaking news All right next up. Let's go to seth and then we'll go to alvaro and then we'll go to lis if we can keep it To a couple minutes each we can still do this. Hi teth. Hi teth. All right So it's been a while since I've been on but I've been very very busy um I uh I decided to take some of my designs that I've showed on here before like the little power pack for the cutie pie And a little samji 21 board I made and I I made them better. So I made it smaller Um, I think it's two pins more than the cutie pie. Yeah, and and then I've got a little High speed ammo digital converter that actually does i squared c And then the new cutie pie power pack that I've been working on is even smaller And it comes in I added some reverse voltage protection too, but it's it's almost the same size as the cutie pie now and It's just it's been a lot of fun. Um, and then I've actually been writing a few driver codes that have been submitted to the uh To the community library too for some of the boards that I've been making like um, I've got a the at 42 qt Well, one of uh microchips capacitive touch boards So there wasn't a circuit python library. So I added that on there and Still adding more functionality to it because there's just there's so much that this little chip can do that I didn't realize when I initially started writing the the driver code for it. So Great work and congratulations is going to be at pico, uh, you know rp20 40 cutie pie So the your stuff will work with that too. So Hopefully um more boards in the future and there there might be an esp32 s2 one as well That's interesting. Yeah, I've actually been working on a small form factor esp32 s2 Yeah, so that's not only does six pins 12 pins on it, but I I didn't quite get it to work the first time around so Rev me. Hopefully is much better. Okay. All right. Good luck. Thank you, Seth All right next up alvaro Hey, everybody So I'm I'm gonna show today something that I'm a bit nervous not only because I'm in the show But because this is really expensive especially for me. This is actually the uh one of the first uh 64 bit, uh RISC five chips so you can see the side five. Yeah expensive Yeah, yeah, like a thousand dollars and You know, we're in Costa Rica. So a thousand dollars a lot of money. So that's why I'm using gloves and um This is the board the the real board that I'm actually using for developing slackers I'm just gonna put it down because I want to damage it and uh The the thing that I wanted to say is that there's a lot of other RISC five Things coming up. So I wanted to show really quick my the first product This is a pine 64. Uh soldering item A clone of the of the ts 100 But yeah, it actually has a RISC five chip in it and it doesn't say RISC five everywhere anywhere So I I actually consider this like the first uh RISC five um product Yeah, not like not a development part. Yeah, and also really quick from from the people from fine I also got this uh, this is the BL two 602 chip.  So yeah, this is what I have for today. So that's awesome Thank you for combined also like that's a sweet guitar I know really sweet olpc classic on your wall Yeah, actually the the olpc some some of the things that i'm doing for RISC five is because actually I want to make a new Waterboard totally absolutely an ink screen like the original was supposed to be Like that we saw it and uh, thanks for coming out Thanks for showing the product eyes RISC five because that's when you know things are really taken off when it's Invisible and embedded in the item of the place. So good first example All right, the people five are coming out and also the the alibaba Chips are coming out and the people from pine actually said that they're going to be a small computer with these things So so it's going to go from thousand dollars to 15 If you ever see a RISC five that has like usb so we could use circuit python stuff. Let us know Yeah. Yeah. No, I have like This stuff, but uh, yeah. All right. Thank you so much. All right. All right. Liz play us out Hello, uh, I actually do have a midi thing cooking. So that's right. Uh, so I got a pico Display screen that is going to be showing all the different um midi buttons. And then this is the new um led driver I'm blanking on the name, but it's going through uh stemma and so basically when I press this button here Press it Oh my cat's jumping down. Um, it's hitting the robot's iPhone back at me and I'm just testing. Um, the led is launching it and then the feature of this is when I select This then the led is going to blink to let you know you selected that pin And then I can change the mini note. It will I can change the midi note There we go, um And now it's going to play a different tone Maybe, um Yeah, uh, they're so finicky. I know. Um, I know we're sure I can stop, uh, but Maybe try that one Okay, I'm gonna call it But it changes the note and yeah But yeah, the big thing this week was getting the lights Um integrated in so yeah, I like that new um gp expander because you don't have to have a resistor in the led So I thought like it would make wiring a lot easier. It's like it's a long drive. You can drive like pre-bar leds But, uh, come come by next week. I'm sure you're I see you're working on this project every week. So come by next week Yes, and then I have a terrible thing back. There's the case. So hopefully next week. It'll be all assembled and everything Nice. All right. Well, that's awesome. Thanks so much. Liz. All right. Thanks, Liz All right, that's our show for tonight. Everybody thinks you're something by some 30 p.m Eastern standard time especially the one Pedro who did show and tell last couple weeks Um, we're here this week. We'll hear probably be here next week But we're alternating everyone. So our team can host show and tell Throughout the months and years. We're gonna keep doing this We'll see everybody at ask an engineer which starts in about five minutes 8 p.m Wednesdays and see you next week right here show and tell some 30 p.m Show and share your favorite projects or just about anything including Retro stuff or just things that you want to get out there We'll see you next week. Hi. Thanks everybody


Back in mid-February, Smoke filled the sky over Lake Martin as Alabama Extension hosted an interactive learn-to-burn workshop at Wind Creek State Park in cooperation with Alabama State Park System and the Alabama Forestry Foundation. Participants were able to gain hands-on experience with prescribed fire in the many tools of the trade necessary for conducting a successful burn. Prescribed fires are necessary for maintaining healthy forest and quality wildlife habitat around Lake Martin and throughout the state of Alabama. Wind Creek contains a diverse array of forested stands surrounding Lake Martin, such as mature open longleaf stands to upland mixed pine hardwoods and down to creek drains dominated by poplar and beach. Attendees saw how the weather, terrain and differing forest types and field types can affect the intensity of a prescribed fire. For more information on learn-to-burn workshops or how you can use prescribed fire to improve your forest and wildlife habitat, please visit the Alabama Extension website at aces.edu.