 Ladies and gentlemen, so I'm like back in the building back in Sacramento, California untamed strength. I had a vacay my first vacation Since I've been doing this YouTube podcast Murder grind hustle kill thing. I haven't I haven't been on a vacation since I opened my gym in 2010 So nine years Great time. I had a family wedding spend some quality time with mom bear and did some Disneyland So I got my steps in so cardio everything feels pretty good, but I Couldn't find a squat rack. So I had one gym workout I was gone seven days and I basically just hit a circuit I hit some chest press some chin-ups some triceps some lunges to get some blood in my legs And then all just walking and eating like a total idiot. So a lot of churros a lot of pretzels I am over 21. We had a couple margaritas some good time on splash mountain, but it's back to get back to business So jacked up the wrist last time Look at it. Oh But last time at Ben spot So I tried to clean today didn't work But basically my approach to coming back to training after a vacation a sickness Maybe an injury injuries are probably gonna be a little bit different So kind of ignore that wrist thing that was just a side point that I couldn't clean today coming back from vacation from a break I Like to throw in some high frequency training and what I mean by that is I like to do my compound movements Nearly every day or every the other day with very low issue volume and try to build back my strength my repetition my motor patterns to where I was Before I left so I won't be handling the same amount of volume You know when I was leaving I was working up to a heavy set of squats Maybe some back downs threes or fives three to five sets multiple times a week But now what I'm going to try to do with my squat Some kind of pull or deadlift some kind of overhead or bench press is I'll try to hit them Probably six Times a week for two to three weeks just up to a moderate single if you want to get technical Maybe an RPE eight some days might be beltless some days might be with the belt But basically all I'm trying to do is handle pretty moderate to heavy loads and really feel the motor pattern again Feel the weight on my back as you don't really lose strength from these travels or from days off You won't lose strength until maybe months of not training But what you will lose is kind of the neural adaptation your central nervous system and also The practice the motor pattern just like throwing a baseball just like shooting a basketball shot Steph Curry has to get free throws up every single day It's not like his jumper disappears if he doesn't but it'll be more fluid if it does and that's the same thing with the squat bench Deadlift obviously the Olympic weightlifting movements. They're all a skill and if you don't practice those skills They're just gonna be a bit rusty and if you're a bit rusty in strength training It'll mean you may feel a little bit weaker or lift less weight So I'm trying to grease that groove over and over as much as I can for anywhere again from one to three weeks five to six times a week Low which volume no back down sets and then I'll get right back into my program right back to what we were doing Where we had three lower body days based around squats some kind of pull and some kind of clean And then I had like two or three fluff days in between where I'm doing maybe some kind of bench some flies Some shoulders and a little bit of mixed in back throughout the entire thing. So today worked up to Four, I don't know because I did two quarters and everyone made fun of me Maybe four twenty five four fifteen. Don't correct me if I'm wrong felt really fast just felt a little wobbly So I stopped there and I tried to clean like I said, but it hurt So I decided to deadlift heavy for the first time in 12 months That's a year. It's a long time and I hit a 545 fairly clean With some bands so actually pretty excited considering how my back feels Getting heavier loads on the poles because the heaviest I've pulled is beltless kind of weightlifting clean pole Maybe four hundred four forties, maybe the heaviest so to go 545 which isn't obviously close to what I used to pull but Progress is progress regardless. So I'm throwing all the old numbers out the way. I'm a little bit lighter now I'm feeling good cardio is up everything's About the process. So although I'm not my strongest right now. I know PRs are coming I'm gonna go again. We hit five twenty or something before I left So I'm gonna try to beat that in about three weeks I think because I'm not very mobile my margin for error is very small when I'm catching my cleans and I jacked it up So now I can't really work around it. So we're gonna the rest of this thing I'm gonna go eat an Aussie bowl enjoy this California weather. I appreciate you guys give this thing a thumbs up Be sure to subscribe check out 50% facts new podcast Hot info coming in once a week twitch I'm back on it be sure to check it out Sound like on twitch if you want to come hang out chat kick it with the boys. I appreciate you sound like I'm out