 Ladies and gentlemen, welcome to the video squat bench dead Saturday We're getting it on a couple big lifts going beltless on the squats going Snatch grip on the deads and a big bench PR on the comeback trying to bench over 405 pounds welcome if you want to see PR's do me a frickin favor Like the video right now. I need it. I want it. I want some more of it I want you to want me. I love you to love me We are live every single night twitch.tv slash silent Michael 2k's Comment below. I got a conventional deadlift tip video coming We got this bad boy and a couple other chats heading your way, but comment below what you want to see Let's dive in So typically it's kind of my heavy deadlift day But my week got mixed up a little bit, so I decided to switch things up So it's my variation deadlift day. It's my medium squat day, which I'm now doing high bar and Heavy bench day just for this week. Typically, it'll probably be medium bench medium squat and variation on the deadlift but my boy Riley We talked about two videos ago who I'm now coaching trying to get him that well over 600 pound pole 600 pound squat in wraps probably gonna aim for a 500 ish in Sleeves in this first training cycle and get him to bench well into the 300s I think his best is around 319 or so So I'm really excited to up his frequency. We talked frequency We talked training in the past on what he's getting into and today is his heavier squat day So he's squatting two to three times deadlifting twice bench and three times And he's never handled this kind of frequency ever back in the day five six years ago I coached him a little bit and we did like one heavy squat day and kind of a gimme squat day But for the first time in a long time, he's really getting after it. So he's been kind of cruising lifting some weights Still handling some okay volume, but he hasn't pushed himself. So even today It's raining man Hallelujah, it's raining man and by men. I mean PR and by PR I mean send me a Grammy for that song. I just saying you guys are welcome He's basically gonna hit I think 425 Don't quote me. We'll see in a second Sleeved squat, which is his heaviest. He said in years He is a he is a Wrapped squatter and then again, he handles a lot of volume in his training But he hasn't really worked with this type of frequency method and also just kind of handling You know a nice little rpe8 single here and there. So we're starting to get him used to that Something I've noticed in his training for a long time Now that I've been training with him a couple months now Is that his just consistency in his pace how fast he descends His consistency and his balance on his unwrack and his walkout just aren't there So there's a couple cues you guys can't hear him right here, but I'm talking about taking his pace I'm talking about finding his balance In between sets. I'm talking to him about being a robot. I said, let's find these routines. Let's find routines Let's find routines And he's slowly slowly starting to get there Even little things like spending more time under the bar right here. It's very calm and I see people You know on the heavier set I know you're trying to psych yourself up because you're a little bit nervous about the weight Maybe you're fearful you'll miss it Intimidated by what's going on. I want you to spend the exact same amount of time Getting underneath the barbell breathing underneath the barbell with 135 as you would with 800 pounds No matter the weight on the bar. I want you to try to act the same I want the descent the same and I want you to drive into the bar the exact same 135 I want you to push into that sucker Like it's your pr when it is your pr. I want you to push into that sucker like it's more than your pr There it is. I think it's 425. I can't see if there's a little chipper there Look like it's a 10 pound and he moved it really well And two to kind of be the asshole old head dog I did throw a belt on I lied. It's not beltless, but I'm going high bar for my accessory day My quads are actually feeling really strong. I'm feeling really poppy lately I had to do it for a triple just to kind of give them, you know, just throw him a little bird If middle finger to the sky let him know like a I want you to succeed But you're gonna have to chase me down. So here I am trying to show the balance on his squat It actually looks pretty good. I think the first rep he wiggles a little bit But the other two he stays very very well On the midfoot and that's something I talked to a lot of people. I say think about having your shin bone Drive from your knee through the ground and think about I know this is getting a little dark Stapling you into the ground having your entire foot on the ground once we find that balance And once we start to find our groove in the squat It literally just turns into a leg press then then you can worry about pushing into the bar, right? So once we get comfortable getting that back tight comfortable on a walk out Comfortable finding our balance where our bar path is straight up and down over our midfoot Now literally squatting just becomes a game. All you have to do is push into it I'm actually moving real well here the 425 wasn't as bouncy as I wanted But we're looking a little snappy ladies and gentlemen. We're getting flashes It's only taken about two months, but I'm starting to get a little more consistent I'm starting to get my protein in my sleep still wild I'm waking up 445 5 in the morning. I basically work until two Miscellaneous I get a little workout in sometimes Two three times during the work week, then I head home I'm eating the best I can showering You know, then I'm right back onto twitch for a three four hour stream I get off and then it's back on the laptop or computer for some design work with these drops coming I'm basically handling all the design work. So I'm really excited to share with you guys what I've been creating But my schedule is chaos. So despite my food being up and down trying to eat for that protein And despite my sleep being, you know, what it what it is. It is what it is Um, I'm pretty satisfied with my progress If you stay tuned, I have a nice big conventional pr coming again We have a video on some of the cues I use For conventional polls And some things everyone says like Mike you lift so smooth and and Mike you make it look so easy Um, I think that should be everyone's goal. There's no reason that you can't find a technique That's good for you and lift in a zone Um, where you're struggling. It's not like we're not struggling I I hit rpe eights and nines when when the time is right, but um, I do try to be very efficient And I like to be pretty you guys want another song pretty I'm so pretty I'm so pretty So what you want to do Again is start to treat these lifts squat bench dead overhead even pull-ups I start to think them as I'm shooting free throws. I'll play basketball my whole life Maybe you guys played soccer and you think about them as penalty kicks. Maybe you played golf and you think about it as every stroke Um, maybe you think about football and you the quarterback, you know doing a two-step drop I try to build these routines and everything I do to how I think how I chalk up how I approach the bar How I grab the bar what I tighten when? Um, and then it just becomes it just becomes a flow It just becomes a flow and you can really start to think about one or two cues that you need To get yourself going and even after that you get so proficient proficient and efficient That you literally just start worried about pushing into the bar real good Um, some I'm experimenting with we're talking about variations of lifts, uh, you know I'm hitting the high bar once or twice a week my normal competition squat once or twice a week Bench I'm hitting the competition style twice a week and a close grip feet up once a week Dead lifts the competition stance, which I don't know right now. I think I'm gonna push conventional a little bit And then all my variation of dead lift just to keep things spicy Because half of this battle Is literally just enjoying yourself is uh, I'm gonna switch kind of back and forth and I've kind of been doing it a snatch grip conventional in more of a Candido wide grip, I guess sumo stance snatch grip would be the candido someone asked what that was in the last video It's it's a sumo stance wide grip or snatch grip sumo stance We call it the candido with a t for my boy johnny who's uh Been a legend living young legend in powerlifting has done a lot for coaching the sport the usa pl Um and strength and youtube in general. So I think those are gonna be my main two variations I'm gonna try to handle over 50 in them for some reps again beltless mostly just because I'm lazy Um, I actually don't think that beltless transfers as well Or does the magic that everyone thinks you can't just Do six weeks of beltless throw on a belt and squat a 50 pound pr There's some you know diminishing returns there and then also Uh comfort ability comfort ability In the belt So you just want to get back into that routine and the more you use the belt to actually think the more efficient You get in the belt like everything else. So um ditching it all the time probably won't help Uh, I spared you guys all the warm-ups. I've been actually kind of cruising through bench I kind of know i'm feeling snappy and strong again when the jumps I take on my lifts I could jump plates or quarters and not feel like i'm gonna explode Uh, so I think I went one third or I took the barbell for 10 135 for 10 225 for 10 275 for five 315 right there now. We're at 335. I believe Um, oh, I smoked that baby snoop dog. Where you at willy nelson Uh, and here we go with 355 which actually moves really well for me heaviest I've touched in a long long time do a couple drop sets I think I take 335 for sets of four Which again is really good volume work for the stage i'm at I want to obviously get this up to 355 365 for my working sets of four to five That's the ultimate goal in the next couple months here, man. I appreciate you guys so much Twitch fam you guys are poppin We're live monday through thursday 3 p.m. Pacific standard time for a couple hours come hang out We can talk fitness music sports while I game out put on a little show um new podcast 50% facts itunes spotify appreciate you guys so much the love is there and i'm feeling it The energy is there and i'm feeling it 2021 ladies and gentlemen the year of content 3sb.co for all my info appreciate y'all