 had to run last night had to get to sleep in bed but I guess kind of after thoughts on the training session itself went well I had in my head I wanted to get up to 485 495 because about a week ago I hit 475 felt really really good and it is my heavier squat they do look at my face the cold mornings and like being outside more I never not that it's like a skin issue but like my skin is drying out you get little flaky poos on your eyebrows you guys moisturize your face I never really had to do that but I feel like I need to do that now so Thursday's heavier squat day medium bench day and hard body building so again I want to get up to that weight for everyone I think when you're touching heavier weights one I always recommend handling singles or heavy singles is a fine idea but you got to find that line about maxing out or going heavy or grinding that's not only mentally but physically the recovery is a little bit different if you're a higher frequency lifter or even a lower frequency lifter you know you grind you you think you're 600 pound squatter and you grind for 545 one your body's gonna feel a little bit worse two mentally you're like man maybe I'm not 600 pounds quarter and next week you're supposed to do 535 for a double and now you get all up in your head about it I would always kind of like my singles to be difficult and my athletes but so you can work on the the practice of what a single looks like feels like and the specificity of a one-right max and you get stronger obviously but without making your lift look 100% different than normal there will be some deviation and technique and two without absolutely bashing your head through a wall every heavy day because you should have heavy-ish days multiple times a week per you know in each lift not that you're deadlifting super heavy five times a week but you should be handling some kind of weight you know in the 80s 90s at some point and if you have to bash your head through a wall turn on screamo hit nose torque and tell yourself your mom doesn't love you just to pull 90% we need to find a different method that will allow you longevity physically mentally and kind of save those you know pump ups for when you really need it when you're having a really bad day or you're touching something new and you kind of get that confidence in your mind long story short 495 moved really really well despite a little tip forward and tip it forward in the squat I think happens for multiple reasons for me on that one I just rushed it got a little excited about the weight but something that often helps me and people try to describe it in all these you know super anatomical and that and that anatomical anatomical is 5 in the morning and I haven't had any caffeine yet so you know whether you're kind of on that tripod deal you got your big toe your pinky toe your heel you're driving into your heels there's all these cues about your feet but for me the biggest thing I like to do is I just give a tiny wiggle after I set up I walk out I get a tiny wiggle and I find my center point literally for me I can do I'm doing it right now I'm wiggling right now you guys don't know what I'm doing below my neck you don't know what's going on and so I'll just kind of wiggle into my the balls of my feet honestly pushing through your heels is kind of a cue for a beginner in my opinion a lot of people just don't know how to squat with a flat foot but after you've squatted for even a couple weeks you kind of know that you should have your heels into the ground and so feeling your heels probably just isn't the best cue I say feel the ground for a lot of people is a external cue I use just meaning to feel your toes digging in the ground to feel the balls of your feet to feel your heels but I kind of just get a little wiggle and I'll just lean forward just slightly so I find that balance in between my heels the balls of my feet and my toes then from there I'm just going straight down I'm thinking about you know if you have your femur your thigh bone go into your knee and then your shin come down from your knee into your ankle I think about that middle point just continuing into the ground and that I have a spike from my shin bone in through my foot into the ground and I try to press through that to find that balance last night I just rushed to the bed you can see in the video my heels just come up just a hair but still strong enough to power through got a little too much in my quads and it depends per person some people get tipped forward literally meaning that the bar placement rolls they don't have coordination of pushing with their hips and pushing with their knees and extending with their hips kind of leave it leading with their upper body as they squat which will literally get you tipping forward if the barbell is not over your midfoot when you squat and you lean too much forward or your torso angle changes too much then you will actually tip tip forward and all those are not bigger issues just different issues to solve but a lot of it comes down to motor pattern repetition doing things the right way and focusing on kind of lock in your knees and hips at the same time on the squat especially if you're lower ish body squatter or you do have a little bit of torso lean I don't have a ton but obviously my hips are moving I moved on to bench felt pretty good no real thoughts there 315 for two sets of three which is volume strength everything PR things are starting to come back pretty good and then I just catch a chest shoulder on the machines we've got the hammer strength machine so I'll just go one a warm up two or three sets get some weight moving and then and then I go one set kind of all out and try to just up that weight weekly and if I can't up that weight then I will just do two sets at that weight until pretty close to failure like the hammer strength stuff I don't really have to worry about you know my back being tight from the squats or or any technique itself I can just push into it so shoulder incline chest row and a lot pull down on that and then finished off with just really heavy skull crushers and some bicep curls finished off the day so hopefully you guys enjoyed that what my full body workouts look like big squat PR coming back chasing down that 600 as we come here appreciate y'all selling Mike catch in the next video get this thing thumbs up I appreciate you