 Ladies and gentlemen welcome back silent Mike with a new video today We're taking your questions like always from the comments below What topics you want me to cover any questions you have fitness like nutrition? How can I help you and also on Instagram silent Mike with two K's let's hop into the video What's your future goals with fitness and powerlifting and do you offer personal coaching? Now for many of you that follow me and follow me over the years I started training. I started lifting weights to be a better basketball player as soon as I stopped playing in College I coached a little bit high school basketball. I plan to get back into basketball and go to college again Didn't happen basically I dove straight into strength and conditioning Which then turned around into creating content on the internet sharing my thoughts my experiences my ideas on training Hoping you guys with your goals and along the way I dove real deep into the powerlifting world helping it meets working for companies Social media marketing etc. Etc and powerlifting myself now. I don't love the sport of powerlifting. It is not for me It's never been a passion of mine My passion is to entertain people hopefully make them smile and help them with their goals It allows me a way to share my passion for fitness and life with others because a lot of people are really passionate about Powerlifting itself and they love to compete they get very fulfilled from training day in and day out And hitting new PRs on the platform. I do not now Because of my career path because of the content I don't want to be the guy that talks the talk and doesn't walk the walk So yes, I've competed in powerlifting for the last seven years and I basically competed once a year If not two or three times a year, but minimum once a year for the last seven years My last meet was a deadlift only me June 2018 But right now I have no plans to compete my training is for me. It's a good mental time for me I'm doing a good amount of cardio. I'm on like a legs push pull kind of like a power building routine Which leads to the next question. I don't do one-on-one coaching basically what we have me Omar esoph and bark one Created kaizen training and basically it's the combination of all our methods and experience From ourselves coaching and the experts that we do rub elbows with all the time over the last ten years with different interviews Mentors, etc. And we built our own programs for you guys. And so that's the power building. I'm basically running myself It's a leg push pull 1.0 on the website is six days a week 2.0 is five times a week depending on what you want But I'm lifting for me man. I'm having a lot of fun. I've had some back Issues my entire life, but especially back flare up over the last three years Which kind of held me back in terms of strict strength. So right now I'm squatting I'm focusing it on that and getting my strength back in the squat and enjoying my time So I may power lift again, you know, I still squat. I still bench. I'm not deadlifting currently But we'll see if we happen to meet in the future may happen may not I'm not tied. I'm not married to the game I just enjoy the gym and I enjoy helping you guys So I still coach a bunch of people one-on-one, but it's mostly friends How important is mobility to you and do you have a routine when you do it? So mobility to me I think is a slightly overrated word. There's tons of very smart physical therapists And there's some not so smart ones that made mobility stretching Dynamic warm-ups and static warm-ups very popular on the internet foam rollers, etc. Etc. I think for the majority of people is they just have improper movement patterns And some issues with posture of long-term sitting and being sedentary and just not moving around often when you move around You'll do okay. So for mobility for me In my life my goals again power lifting or or just feeling good. I you need slightly more range of motion Then's required For the movements or life you want, right? So if I want a bench press and I got to bring that bar to my chest I should be able to go just beyond that Without my shoulder exploding and that's enough range of motion for the bench press if that makes sense So I don't necessarily focus a lot on warming up per se or mobility I Don't spend a lot of time on mobility. I do spend a lot of time warming up So I often hit the step mill elliptical assault bike or sled if I have access to it for five to fifteen minutes Before I lift I get my blood flowing I get a nice sweat going similar to you would if you're playing basketball soccer or football You're not just going out when the ball tips up and playing you have a nice sweat going from the lay-up lines To the shoot-arounds jogging, etc. I Do mobility in terms of actual movements So I'll do some lunges sometimes weighted lunges to get blood in my legs Open up my hips from sitting all day or working at the computer Again, I like kind of standing movements when I'm warming up Like I said a sled or step mill are probably my favorite I do really enjoy this salt bike as it really helps my knees and quads get blood through it But my hips are still in a seated closed position I'd like to be standing as it's obviously different and opposite than what I do all day working at a computer Etc. Etc. But I don't really have a mobility routine I put some from other athletes and coaches on this channel if you want to search But I like to just warm up some of these questions. I can't even begin to comprehend love you Well, thanks. It's not really a question, but I love you guys, too How do you change your mindset for a lifting meet versus a typical lifting set in the gym? And I guess that's referenced into power lifting and competing and competing your best under Pressure and so I actually just recorded a really cool podcast if you guys don't know I have a new podcast called 50% Facts it's on itunes spotify anywhere you want to go just 50% facts search it and we just interviewed a Professional sports psychologist working with tons of pro athletes Olympians college athletes and high school athletes and we kind of talked about that What it means to be in flow what it means to be in the zone what it takes to be a gamer someone that shows up under pressure And for me, it's very similar when I was really Focused in on hitting a deadlift PR out of meat or getting stronger in the gym or playing basketball I was a little bit more passionate about but I was focused the same with both of them And the the the truth is my mindset's the same a lot of visualization Building up to that weeks or days before a Lot of focus in and out of the gym on that So whether that's my posture out of the gym or getting my sleep or food out of the gym The focus is to perform correctly when I need to at that deadlift and then the focus in the moment at the time Not allowing distractions around me whether it be people noises music lack of music my belt being too tight My shirt not fitting whatever how I'm looking how many cameras are on how many cameras are off It's really just focusing in on the movement focusing in at the task at hand And the more you can focus in and practice that focus during training You can really train your mental fortitude and mental aspect of the game And so then when you get onto the platform, yeah, there's more distractions. There's judges There's sometimes a crowd which maybe you're not used to if you're lifting for by yourself at a commercial gym or whatever gym, but To me it becomes the same and so obviously I'm slightly trained already because there's cameras on and I've trained in big gyms in Front of big seminars and I'll play basketball in front of a lot of people So some of that's a little bit more natural to me, but if it's not natural to you Just really focus in on the task at hand focus in inward focus in on what you have to accomplish and try to ignore all that and You should be good both in practice in the gym and the competition itself explain Bulgarian training Westside training so those are two different things I guess let's go back to Bulgarian training Bulgarian training became really popular in the mid to late 1900s through the sport of Olympic weightlifting and so we have to make that Distinguishment Olympic weightlifting is the clean and jerk and the snatch the Bulgarians did Kind of new age or had a new type of approach to the sport Which was highly specific high high intensity high frequency And so basically what they would do in those movements and often an A accessory movement front squat back squat Etc, which for that sport a back squat front squat are accessories because you don't compete to them But the specificity of the lift the clean and jerk etc They would max out they would work out to a you know 90 above 95% or above 92 and a half above 90 ish I guess you could ask the coach and people have adapted this different ways But they would work to a max every single day Often multiple times a day and in different movements. So maybe they do a snatch warm-up cleanup in the morning or Technique work and then they would max out in the afternoon etc etc But what we have to understand is people have tried to translate this to other sports or translate this Specifically to powerlifting the squat bench and deadlift where those lifts are called the power lifts And they are the power lifts because they're the lifts you can typically the majority of humans can lift the most amount of weight in hence in ratio Olympic lifting is submaximal if you can snatch a hundred kilos you could probably deadlift 150 kilos now That's just a random example, but no one snatches more than they can deadlift That's just not possible And so for you to max out the overall stimulus On your body is much less in those movements. They're also Concentric only there's no eccentric in the clean a jerk or the snatch Which you know is more fatiguing overall, especially if you have to do both the eccentric and concentric like a squad or a bench But what people have done if they try to adapt that to again the powerlifting and they would add drop sets or exercise Variations etc etc now this can work and it can be effective because again the high specificity If you're trying to get stronger at a one rep max, what's better than practicing the one rep max practicing a heavy load But if you try to do it in the squat bench and deadlift, I think it's going to be with high frequency daily or Multiple multiple times a week. I think it's going to be very difficult for most people to recover and actually make progress from where Yes, the specificity of it getting better at lifting heavy plus the neural adaptations of the strength of handling over 90% are big factors and getting strong what will also help you get strong is overall volume sets times reps times load So there's also something to be said of squatting high frequency, you know two to four maybe even five times a week But focusing in on that volume in that technique, you know one day handling 60 70% one day handling 70 to 80 and then maybe another day or on before those handling around 90 or 85 to 90% But making them clean making a more like an RPE 8 or 9 Still with good technique But not actually maxing out every single day and again handling that volume will allow you to build muscle and build strength in the long term Now I've never heard of anyone in the powerlifting game whose squat bench deadlift maxes daily Bulgarian style For more than a year No one does it because it's just not applicable So when we're looking at our training when we're looking at longevity whether your goal is to be a world record holder Or just get stronger over time we need to understand How to do that big picture? You'll see some massive gains if you just start squatting every day for a month for sure because you're adapting quick to a new stimulus And again, it's highly specific But can you do that for the next five years if you're squatting 400 now that might not lead you to the 650 Squat that you want to do in two years from now three years from now so Focusing on staying injury-free technique in volume long term with smart approach smart programming and progression will probably be a Better situation for you. I hope you guys appreciate the videos I appreciate you guys for watching give this thing a thumbs up comment below follow me on Instagram Let me know what you want me to cover in upcoming videos Hopefully I'll see you guys on twitch again Sunday through Thursday and check out the new podcast 50% facts on itunes I appreciate you guys. I'm out of here