 This is the the best open up. This is the best glute exercise. No one's doing. Okay It's called time me up It's called the the the fuck is it reverse? You know what to do. It's gonna lower. I feel like oh, that's fine That's fine. You can adjust you can adjust But now okay, this is how we warm up for the weekends Yep Wait, how should you be here and then then through I? I Think however you want to do it is how you should do it. Yeah We'll be getting a boner. It's a private endeavor that we're training for and so however You tend to do it. I think it's what you want to be as specific as you can do a very sport specific No, this is very activity specific. A lot of people talk about specificity, but we actually preach it and live it all the oh You got a big a big a big partner It's time It's time you got a okay. I'm crabbing She can handle her own up. She held your whole body weight. Yeah. Oh fuck. No, it's good. That's good That's how you know the glutes are working three thrusts Sometime I hear sometimes that's all it takes What's the longest you've gone without taking a shit dude a long time and it's fucked up seven days All right, it like turns black at that point. Oh, no after my shoulder surgery like two weeks Yeah, so I went to a weird school, right? I went to an art school And so like you all go to like six flags or like the capital for your eighth grade Trip we went down a river for eight days. No humanity a backpack and 12 of us And so you had to go dig a hole and like, you know With the water. Yeah, I wasn't taking a shit. I was already shit shy I didn't like to shit in public. I like to shit at home Everybody that age everyone likes Mike. He's taking a shit. Yeah. Yeah. Yeah, I'm still a guy that likes home field advantage I'm not about to go to the side. It's called the eel river. It's up north dig a hole Like I'm a primate and dookie in it. So I just didn't dookie for seven days Other influencers and youtubers will literally tell you I don't shit I have absorbed so many nutrients in my diet so locked in I don't even shit Yeah, you are behind the scenes of your favorite shredded Sarms goblin on tiktok those arms goblins poop like little rabbits. I shit like a human I'd like a OCD about like Which way the plates face? What clips am I using and I'm actually here as your mental strength coach? I may not be you know, I ain't no Russell. I know Russell or he might the strongest most jagged dude on the internet But I care about your inner self your well-being the self care And so I'm here to really reprogram the way that we perceive and think about strength training and in that process They call me the Rafiki of strength from one of my favorite fictional characters We're here to rewire That I'm just here to lift weights. It don't really matter what's on the bar or how it looks When's the Power Ranger coming back in a Metaphysical level and the reality level the Power Rangers dead Topic of the day is will I pull 700 how to pull 700 and where will we build that strength like up now? Number one goal for me right now I don't love to talk about my goals publicly because it has been researched that normally when you keep Your actions loud and your words quiet you keep your goals to yourself Maybe write them down. Maybe share them with a very few that matter to you You have a better chance of getting them right Soon as you make it public. There's not as much of I Don't know what the term would be but there's not as much Inward battle that you can conquer because then it's just out there and people don't really know they don't really care So I try to keep things pretty close to my chest when I'm talking business-wise or anything But I am in the process of losing some weight. It's going quite well We got a couple more pounds to drop Squats feel real heavy as I start to lose weight historically it happens for a lot of people it definitely happens with me I gain all my weight in my belly I normally bounce off my belly a little bit not that I'm big old belly But I just have more cushion in between the bar and my legs now. I don't so it's quite a 5 4 65 today for a clean single But deadlifts often feel really good You can get into better positions in different positions as you lose weight depending on where you are This top secret is what we call the ed to cone deadlift And I don't think Ed it necessarily coaches the lift exactly this way for those that don't know new to the game to the sport Ed Kohn is the Michael Jordan powerlifting the greatest power to lift her to ever live now There's a lot of big names we can throw into that ring similar to the NBA. We got the Kobe's We got the LeBron's, you know, we got the Magic Johnson and Larry birds. We got the John Hacks We got the you know the Taylor Atwood's you Dan Greens We got a lot of names we can throw into the ring right now But as of today Ed Kohn's still the greatest and I've had the pleasure to become friends with Ed train with him interview him for years And something that I just noticed that when he pulls all of his reps And he used to follow a very Linear loading pattern in his training, you know 8s 10s 5s 3s all the way up to his singles as he get on to a meet But all of his reps sets he would really control the eccentric and he'd almost do a variation between a Dead stop reset which is something you see Lane Norton might do where he totally steps away from the bar in between reps to get the Total inertia off the ground get no stretch reflex and really replicate a single and you do that five times for a set of five Somewhere in between where you might do a dead stop, but you're keeping your hands on the bar And then on the opposite end, you know, we got to throw a little shade out there Then we got some crossfitters who are dribbling a basketball with their fucking bumper plates in between their reps And I was always more of a fan of probably the more structured regular Dead stop I think for some people who can't find a good starting position the Lane Norton, you know Totally get rid of stretch reflex and really practice your one deadlift because that's all you get in a competition It's probably optimal for a lot of people in a great Learning tool, but when you're doing a lot of sets that just makes one set like an hour long and sometimes it's not as practical But as I built up to my past PRs or even the strongest deadlifts I've ever had is I would implement the reps more like I saw Ed do and Ed taught me a ton about lifting and technique and the Feel and then sensation about pushing and pulling in a deadlift, but I never heard him verbalize this It's just something I observed started bringing to my own training I did a video years ago calling it the ed cone deadlift and that's basically what I mean by that So we're gonna deadlift this weight up We're gonna go down and allow our hips and knees to bend in the exact same fashion like a reverse video of when We pull the lift let that weight set onto the ground Let it fully dissipate into the ground while keeping tension in my system and then pull from there The difference might be in a regular dead stop as you drop the weight or let gravity take over and then you might even repump your hips To start the next rep with this you might have to use lighter weights to start not the highest percentages But I want my hips to settle down my knees to settle stay there keep that tension It's gonna be difficult and then you're gonna fire right back up and as today. I did sets of four or five This is my second variation day on deadlift I like to train deadlifts twice a week one day's very competition style more sets of one to three and then my second day of The week I tend to do more reps today. I went beltless, etc And this is my new variation for the foreseeable future I'll get more volume in build it up on this day and keep the other heavy day strict single So Ed cone deadlift. I think it's something you guys should try you can do it on your main days as well It doesn't necessarily have to be a variation because it's not that different of a stimulus from the regular pull But for me, I just choose lighter weights and really get after it. Hopefully that helps you pull a new PR Appreciate you brand new videos dropping every single week. Be sure to subscribe share this thing on social media man I'd love to hear from you guys join our discord. We're hanging out all day if you go to 50% facts calm It's available there through a link. That's my podcast website, but we have the community there through the discord 3sb.co shout out my boys see bass. We're ripping and rolling right now man. We'll catch you in the next one selling Mike. I'm out