 Ladies and gentlemen, it's all Mike back in the gym. So I'm a little bit different We haven't been to showing you guys a lot of the upper body days one because Connor is graduating to because I'm Getting ready for a deadlift only competition. So my upper body days are not as serious and not as planned out I want to talk a little bit general program when we're talking about, you know We talk about powerlifting power building bodybuilding The main differences in between Main differences between bodybuilding Powerlifting and maybe power building is maybe just exercise variation But even when you're powerlifting obviously the main focus 90, you know depending on the type of program and you have but 70 to 100 percent of your training will be squat bench dead or variation. I still think there's room for kind of the big six Years to the big three we got the big Six and what I'm talking about is we have a vertical pull which could be chin up lap pull down pull up Etc. A horizontal pull which is row dumbbell barbell different grips Horizontal push bench press dumbbell press something of that nature vertical push shoulder press Hip hinge, which is obviously the deadlift if you're a powerlifter But could be a stiff leg or good morning if you're a bodybuilding or powerbuilding And then some type of squat which is the barbell back squat if you're a powerlifter But it could be a front squat could be a safety squat bar. It could even be a lunge Or a Bulgarian split squat if you're more in a power building or power lifting or excuse me bodybuilding or power building So now in my upper body Because I get to kind of relax part of my head and not worry about my bench press. We're trying to get swole Still trying to look good because that's always the goal. I Get to play around a little bit. So I'm taking a little bit of a break from the barbell No real reason other than one. I want to stay healthy. I don't want to handle as heavy a weight I don't want to focus on My PR bench of all time or recent one when I'm dieting and two when I focus on the So basically doing two to three upper body days to compliment the Two main deadlift days with the belt squat And the main movement I found in my past, you know, ten ten years of training kind of strength and and trying to look good Even though don't really look good. So don't you know Still a work in progress, but is the incline bench press something that feels really good on my shoulders It was really good on my chest And I have a lot of fun. It just feels like a fluid movement So dumbbell incline is gonna be one of my main focuses dumbbell shoulder presses always felt really good And I feel healthy and a good fluid movement from it And then whatever arms feels good lucky for me You know, I get a lot of questions about tendonitis and the elbow doing Tricep movements lucky for me if I do dumbbells or single arm tricep stuff I can go hard and heavy Get a lot of questions about tendonitis and the triceps doing any kind of tricep movement really hurt in the elbows Lucky for me if I'm doing dumbbell movement cable movement one arm I can go a lot and heavy a lot of reps a lot of sets and never really have pain So as long as I kind of stick to that, I'm pretty good. I'll maybe do one both arm movement first deadlift I'll maybe do one Movement that's with a barbell or a bar for my triceps and biceps and the rest are unilateral I normally use dumbbells or a machine or even a cable one arm cable is one of the most comfortable on my Muscles and my joints. So I'm trying to get maybe two to three exercises of each bicep and tricep afterwards because these arms Aren't growing themselves. They're actually, you know, bodybuilding speaking wise probably one of my weaker points Plus I just want bigger arms. Who doesn't? Back kind of same thing rose kind of hurt my back sometimes. So I don't tend to do Too many bent over rows. I tend to like to do a chest supported row So sometimes I'll go to a commercial gym and they have the hammer strength chest supported Just alleviates a little bit of pain off my low back so I can focus that energy let it recover for the deadlift Or squat in certain cases. So I'll do my rows there Bunch of different grips to chin up something that's helped the basics build my back and my deadlift over time And I'm gonna continue with that probably with my deadlift competition and then maybe afterwards We'll see where we go. I want to get more into some sprinting again Like I used to do in my basketball days some jumping some different things like that after the deadlift competition But for the next eight weeks folk main, you know, 90% of my focus is on the deadlift And then just kind of maintaining the rest of it feeling good having fun and then after that We're gonna switch gears probably lose a little bit more weight. I want to get sub 200 pounds for that Sitting around 203 205 right now competing on 198. So we'll slowly get down to that if not water cup We've got a 24-hour weigh-in And then and then we'll get healthy get skinny. So we'll see when that time comes competition is July 1st Barbara Brigade will be filming the whole way up there going on a trip soon. So we got two or three more Jim videos coming then a little bit of vlog action ladies and gentlemen be sure to smash the thumbs up subscribe turn on notifications So you don't miss a new video new video drop in Tuesday Thursday Saturday Sunday Shout out my boy Connor putting on the hustle daily videos coming soon marker calendars Bitch, I'm about to blow up comment below if you know that quote ladies and gentlemen, so I might come out