 What's happening guys? Salah Mike back again back to my roots fast loose rapid-fire Q&A follow me Salah Mike with 2k's on Instagram If you want to get involved with the questions If you want to get involved with some live stream when I am on twitch link in the description We're doing it a couple of times a week when i'm in town come chat hang out We're building a dope community there and if you've been living under a rock mama's boys podcast me and Omar is off iTunes stitcher soon to be Spotify soundcloud mama's boys podcast comm check it out right now here we go Let's hop into the questions fam. How does one modify or Your program to compensate for sleep deprivation stress from work and school. I think that You know auto regulation and RPE and all these buzzwords do get thrown around But maybe the roots of why you're using them or how to use them does get lost Everyone kind of knows what RPE is now and people often use it Correctly or incorrectly RPE is basically rate of perceived exertion. That's what Mike Tashir and a lot of other very very smart wise experienced coaches are starting to use more commonly in their programming for their athletes because Like you stated there depending on how you eat stress sleep life all these things Play a role in how you'll perform in the gym that 70 percent in the gym doesn't always feel or move the same Depending on fatigue from training and fatigue from life Namely those factors that I just went over. So how do you Adjust to that well, hopefully one, you know, the best is obviously to have a coach where they can monitor you daily to Having some kind of auto regulation in your program and many programs go about this different ways as I mentioned one an RPE program goes about that because RPE eight Is how you feel that day that set and that will always Be the judge of the load on the bar, which takes into account how you feel that day Which already obviously covers these excess other factors two would be if you're using percent Just auto regulate yourself. So if you're supposed to hit 315 on the bench for three by three And 275 moved really really slow Maybe just use 305 that day as long as you hit a range or you're kind of in the ballpark of these numbers during your program You can still progress rather than 275 being so slow trying 315 for three by three and missing it Or just giving up and going home like oh i'm weak today Just hit 300 or 305 or 310 for the three by three and you'll be absolutely okay as you progress through the time So that's another way to auto regulate often when I write for people in a program I'll do one of two things I am a percentage guy I prefer a percentage because that's just how my mind works and that's how i'm connected to Programming and lifting weights. So what I do is a majority of our stuff is so submaximal that even on your worst day Although the weights might feel a little heavier or move a little bit slower You'll still be able to complete the reps that I program For example, you know the best five by five or the most optimal five by five is typically 80% And obviously this varies of a hundred different ways, but that's kind of what the standard is So I would never prescribe at 80% five by five unless I know the person's one remax has risen because That's if everything is optimal. That's the standard five by five. So if we do a five by five, excuse me La crue getting bubbly I'll just step it back and we'll do 70 percent or 72 and a half percent or 75 percent 77 percent So that I know even on your worst day if you didn't sleep you didn't need you'll still be able to complete those Um another way that I do it when I program or talk to a client Hopefully I have an educated client or I'm teaching that client along the way to learn how to autoregulate themselves So they can just take that step back as my second Example there, but if not Then what we could do is we give ranges So hey Tuesday, we're going to bench three sets of 10 At 55 to 60 and then that's on you to kind of choose as you're warming up what you could do Maybe even your first set since you have three sets of 10 is 55 and if you smoke it then you add You know five pounds smoke it then you add another two and a half percent By the boom by the beam by the boom by the beam by the boom. Hopefully that answers it That was a little long winded, but I'm just trying to I'm trying to help guys How do you deal with your anxiety or those I don't want to do it moments? Uh, good question, man. Uh, I do deal with some anxiety. Uh, and I think every human I think anxiety and I don't want to do it moments are different for a majority of people. They're different animals Um, I think many people do suffer with some type of anxiety And I think everybody deals with I don't want to do it moments And I think that's something that you know the good and the bad of the social media. This is a long Wounded answer again, but Everybody deals with I don't want to do it moments. I don't believe in myself moments I don't want to get out of bed moments or days That's everybody and if and if they say they don't they're fucking lying to you. Uh, and so fuck those liars Everybody deals with that and I think My main answer to I don't want to do it moments is to Build routine to build superstition and to build good habits or build habits at all So that's why we start small and just slowly do things step by step Um, if I'm dealing with a brand new person that wants to get fit I'm not giving them a full program of six days a week full nutrition You know every single day every single macro cardio five days a week a sleep schedule all these things Because then that's 10 new habits they have to build rather than hey, let's see if we can get into the gym a couple times a week Hey, let's see if we can drink a little bit more water Hey, let's see if we can cut out some of these types of foods Hey, let's see if we can go to bed before 11 and we'll slowly layer in these habits because once you have a habit build Uh, although it's not always awesome Like they're not every day do I wake up just stoked to go to the gym excited Counting how many reps I get to do on the bench for some days. I don't want to go to the gym even today I just got back from the gym. I wasn't that excited. I got some of my work done And I came back home I go to the gym because it's a habit because I've done it for so long because it's part of who I am And I know that it's going to lead me to where I want to go It's leading towards the goals that I have so and that kind of goes with everything getting your haircut getting your work done Working on side projects hobbies working on family working on business working on side hustle whatever it might be You just slowly build those habits so that Slowly build the routine so that the habit forms and the times that you're not as motivated or not as inspired to Go do those things your body kind of turns on a cruise control and you just get them done Or sometimes you just have to sit down having an inside moment say hey, bitch. It's time to work I've had those as well even with the habits I built like there's times I don't want to travel to do the work that I have to do or get to where I want to go But I know ultimately where I want to go that this travel has to happen This content has to be made these business meetings have to happen And so I just do them and sometimes that's literally meditation or whatever you want to talk about I'm sitting on the couch by myself like Hey Mike you idiot We're going to sit here and do nothing and end up not where we want to be or we're going to get this done And we're going to end up where we want to be step after step rep after rep head down chin up talk to him talk to your boy Am I going to do more cooking videos for those subscribers that are the oh jeez We did some cooking videos back in the day. I might do some I'm in the process of moving Um, which hopefully we're going to start the vlog and talk about a little bit more I don't like to talk about things prematurely because then if they don't go down or don't go down when I say Or how I want then I feel like an idiot telling you or even in my personal life I don't like to tell people like hey, I'm doing this cool thing and then this cool thing doesn't happen Then I'm an idiot so but I'm in the process of moving so I'm trying to find the perfect spot for me to live And also for content so I'm hopefully going to get a cool kitchen where we can do some more cooking stuff More vlogs more lifting more sit down chats like this more twitch more all that Um So I say yes to the cooking it would just be a matter of time Nathan asks can I bench three plates only weighing 168 pounds or do you need to gain some weight? Uh impossible to say uh, this is where genetics plays a role Plenty of 170 pound guys have bench 315 Not every 170 pound human being on earth has the capability to bench 315. That's just a fact Um, how our tendons are built how they're structured how our muscles are built how they fire how our neural Uh, uh pathways are are fire connected to our muscles All this is genetically different how we can fire these things at the same time is different So not everybody can do it so I can't answer for you. I'd say potentially yes If you're making progress and you're close to there, uh, you might be able to do it Um, if not gaining a little bit of body weight. I bet you could do it in the long run, so Sorry that answer sucked Do you plan on coming to the uk anytime? I would love to go to the uk We've got a bunch of uk homies here on instagram and I'll twitch and stuff that have been chatting with me I just need a really good excuse to go It's a long long trip from california I'd love to but I need some homies. I want to roll with me. You know bark one of some of those guys I want to roll I'd be definitely down. Um, I will make you do. Okay. I promise and we'll do a meet-up And we'll do some cool shit, but I don't have a date set Favorite thing to do besides getting swole. Uh, I like playing sports. I like watching sports basketball first love growing up. Um, I like driving I love driving my car around you guys and check back on the car vlog that I put up a couple weeks ago I love just playing dicking around on the way back from barbara brigade a couple weeks ago We just played capture the flag. We just stopped out of soccer field. That was super fun I love shit like that just like playing catch like being a kid grabbing a football and just playing catch in the backyard I don't do that stuff enough because I have no friends Uh, but I do like doing that stuff, uh, like playing golf this time. I haven't done in a long time But growing up I played a lot of golf I suck, but I love it. Um playing music is another thing I love to do which again, I haven't done but I did my entire childhood drums guitar, uh, some electronic shit I like playing video games. That's why we started twitch. I played video games my whole life and then now To have give me an excuse and another reason to connect with you guys and have cool little community and communication while I'm playing video games. I'm fucking down with it I like podcasting That is a little bit of work for me, but it's something I love And I love chilling. I love absolutely nothing. I like watching movies and kicking it Would you rather get a bikini wax or wear makeup for a day 100% wear makeup for a day I don't want to wax nothing Especially down there. You know what I'm saying? You know what I'm saying? Come on Because you were the peach king is it hard for you to buy jeans? Yeah, it is. I mean bleep. Yeah, it is YouTube's cutting down on the f-bomb. I just want to drop f-bomb here in there. YouTube's not that big a deal Yeah, it's really hard to buy jeans That's why we just wear joggers whether they're some of them are are kind of material You know khaki or something but majority of our sweats because they fit me better. They're more comfy It's roughly the peach king nowadays, bro, especially when skinny jeans are in style one day soon Baggy jeans will come back in style and I'll be able to rock I appreciate you. I'll see you on twitch. I'll see you in the next video We're dropping videos Tuesday thursday saturday sunday subscribe turn notifications. I appreciate you silent mic head down Shit up me do me. We out of here