 Just to be sure, just to be sure you can't miss on camera. It's a good snap. What's up guys, I'm the Mike back. Sacramento, California, Awkum Gym Athletics with the one and only Ben Claredad who was my weightlifting coach last year. If you guys have been following the channel, we did a little weightlifting for about six months last year and so I'm back doing it again. Ben is a national level lifter. I've met him back back in the day at Midtown Strength and Conditioning probably 2012. We've been homies since. He's been weightlifting himself probably for like 15 years. He's been on the national level for 10 years. Being in the top 10 in multiple weight classes. Super strong guy, super knowledgeable guy. He has a team here but since he's not getting ready to compete and he's just kind of training and focusing on coaching he's adapting his team workouts to me because I'm a diva and he's also training with me so we're having a lot of fun lately. I don't want to snatch, hurt my shoulders and my hip a little bit too much. I can't afford the overhead position and so it puts my lower body in a weird position and I aggregate my hip and low back doing that. I'm picking and choosing cherry picking exercises that allow me to train, have fun and stay healthy. So the key right now is cleans, squats, bench and then all the bodybuilding fluff. So I'm doing a little bit of pulling with him because I'm never going to snatch. We did some snatch pulls, some overhead stuff, push press, push jerk and today with strict press and then on my own the typical stuff. Bench press, chin-ups, pull-ups, arms, et cetera, et cetera. So every workout I've been doing here twice a week or so, lower body warm-up, lunges as always just to feel a little stability get some blood in my legs, squats as always, always feel good. Today was a lighter day, no belt triples. Then I think we cleaned from some blocks which again he's just adapting his team training to what I'm doing or adapting what I'm doing to his team training vice versa. Worked up and waved. So basically what you do is you work up to, they all have percents because they have like a real max, I don't, but basically I worked up to something like an RPE 8 or 9 even though RPE is a little bit different because it's weightlifting so it's like exertion and like difficulty and technical efficiencies kind of what we're taking in mind when I find an RPE in weightlifting. Go back down, wave back up and hopefully hit a mini PR for the day or for me a PR on my comeback. So went up to like 110, back down to 90 kilos and then back up to 120. So actually went pretty smooth, like I've probably gone up Ben said call it, it's good and we'll save it for next week. I'm convincing Ben to come squat with me and Filipino Thunder so we'll be at Allen thralls Saturday, more footage coming, heavy squat day, heavy bench day and then Marcus, Filipino Thunder, is getting ready for a strongman competition so maybe we'll get some footage for you for that. If I'm feeling froggy, I might try to go heavy cleans off the blocks, low risers. I haven't touched anything above 170 kilos since I've been coming back. It'd be nice if I could hit 160, 170 today off the blocks. That's a little bit, if you're fatigued or if you just kind of want to get some big reps in or do a lot of volume, that's why we use the risers. You're going to have Mike do that? I'm going to have Mike do the same thing. Is Mike going to be better or worse the risers? I think he'll be better. So from the ground to the point of your knee it's more a strength base, which are strong but just from here to here it's all about getting your rhythm to timing so you might actually catch a better rhythm, catch a better rhythm off the low risers. Excellent. Any shorter range, you just got less to move, less to think about. It's simple. It's a simple possible thing. Okay. I think I'll add a little too much pepper on that. So the team is technically supposed to be doing a wave workout today so maybe we could do a thing where you wave up to like 110 go back down to like 95 and go work back up to like 115, 120. What's a wave mean? It's a loose term. There's different ways to go about it but you basically work up to a weight, go back down and work up to a heavier weight or the same weight. Maybe multiple times in a workout maybe you're just trying to beat what you made maybe work up to the same weight but weightlifting like rhythm is more of a thing rather than just strength. So like sometimes usually your second wave is better than your first wave. And just to get in volume? Yeah, and especially off the low risers you can get in a lot more work without fatiguing out your back and all that. We're waving. So wavey the kids say. Hashtag dad jokes don't be your all week. Just to be sure you can't miss on camera. It's a good step. Today's Wednesday. Special three for the week. So Monday we're up in here. Heavy squats. I actually felt super explosive. Felt like my old self. We're on the comeback ladies and gentlemen. Knees feel good. Back feels good. Spirit feels good. All I'm eating is broccoli. I'm kidding but I'm still dieting. 200 kilos for three. A real quick three. That's 440 or so. Drop down 365 or so. I don't know where in Kilo we'll land when we're over here. I don't know what I'm doing. Squad that for an easy five. Cleans up to like 115 maybe for a double or something. Today we're going up blocks. I don't know any of the numbers or what I'm doing or why I'm doing blocks. Ben will explain it. But it feels really good so far. I'm right now at like 100 plus kilos. 105, 110 I really don't know. But it feels good. It feels like I really just tug on the bar from that position. I worry about where I want to put the bar. Maybe that makes sense. Maybe it doesn't but that's how I feel. We did a little overhead the other day. Push press sets a five. I think around 200-ish pounds. It's pretty good for me. Literally probably the fourth time I've ever done push press. Getting feeling a little better overhead. Although my front delts are just overblown from one. I'm not that mobile to basketball. Three benching for a decade. But we'll see what we'll do today. So squatted something light to warm up. Just feels good squatting three times a week. This and then my session yesterday wasn't here off camera. Close grip bench, chin ups, pull downs, arms. So overall feeling good. I feel like a kid again where you can just like do things every day. I think weight lifters feel that way. People asking on Instagram stuff like why am I weight lifting or why am I cleaning or like what's the point? Like the point is to feel good and have fun. And I'm having a lot of fun training with Ben because he's insanely strong and I'm insanely mediocre. Below mediocre. So it's fun to be in a new environment again. And it's fun to weight lift because like you can't deadlift every day. It just hurts. But like this hurts in a different way. But I can just train every day. I feel new every day. I feel fresh. I'm learning every day. You know kind of that fish out of water deal. I don't know what I'm doing and I'm just trying to learn and soak up. So I'm watching Ben intently trying to pick up cues on how he moves. I'm trying to watch myself on video again. Trying to see how I move. It's a lot of fun. And I'm getting a little skinnier doing it. So high frequency, high volume training. Let's go.