 Ladies and gentlemen, I am a silent Mike welcome to the video if you're not already be sure to subscribe Turn on notifications, so you don't miss a video and give this thing a thumbs up I appreciate you all for hanging out today. We got a little bit of training footage With the voiceover obviously so I can have a chance to chat with you guys a lot of you've been asking After the videos with the muscle doc or just in general with kind of updates on my back It's doing a little bit better. I tweaked it maybe four to six weeks ago. It was not feeling awesome I've been sleeping on the ground instead of a bed You've heard that maybe helps and it has been helping sometimes. I think my hip sinks into the bed And then you kind of get a curvature on your side that maybe tightens up my erectors and my ql and my hip flexors I've also been trying to stand or lay more than sit as my hip flexors and everything was getting really tight So I'm just kind of showing you guys some of my workout Some of the warm-up that I've been doing and then also I've had my man the muscle doc help me out with that. Hopefully Can not only balance me out You know his main thing that he believes is wrong is some pelvic stability issues and I have no reason to disagree You know, I don't think my glutes are weak or anything. I breathe and brace really well If I do say so myself I have pretty dang decent technique. So I don't think I have any issues I lift insanely sub-maximal. So ladies If you don't like that thrust right there, I don't even know what you're doing here all three of you So we got a little bit of squats here I guess the main topic of the video is I guess the injury stuff But you can refer back We can maybe do a whole video on that comment below if that's something you would like to get into Kind of injuries how to figure it out if you're injured or hurt And then what to do but what I really want to talk about is kind of how to rebuild the conversation Not only comes into play when you're kind of injured But it comes into play maybe when you had a vacation or some people mentioned They've been studying for some finals and had to take two to four weeks off of the gym Maybe you've taken years off the gym of powerlifting and strength training and you want to get it back in Or you've simply been sick or traveling like I mentioned. So how do you get back in? I think there's multiple ways if you're just kind of sick Took a break something like that, you know something kind of linear is a really good way to get back You know, if your best squat ever is maybe 500 pounds You could probably linearly progress from 225 to maybe even the 400 or mid 400s without having any issues You don't lose strength or muscle As fast as you may think, you know, people take a week or two weeks off the gym They're like, oh man, I lost an inch on my arms and my prs You know 100 pounds less Even though you may not be able to display that strength in the same manner You may not be able to just hop back in the gym and squat your pr. You actually didn't lose strength You're just not Prepared or in the fitness in shape to display it right then but the strength the muscle and things like that It takes much longer for them to actually deteriorate if you've been sick, you're going to feel weak Obviously you've been in bed Hydration is going to be a factor sleep is going to be a factor in your body has been battling a virus or disease for a while So you're just going to feel weaker than you actually are If you've been traveling similar thing, you've been sitting a lot hydration with going up in the elevation Can really jack things up as well as posture of a new bed New sleep schedule and the sitting itself. So feeling weak and being weaker are very different Of course, when you come back in the gym, you will feel weak 100 it's going to be the case But to build that back up I've talked about also the squat every day method is something that I do Think works well for some case like this where you can Take the time and squat or deadlift or even bench With a higher frequency as you're getting back into the gym to build back up kind of that baseline of strength So for me personally because of the injury, it's going to be a little bit different What I did is I am raising the intensity linearly, but I can't take the battle of the Frequency over and over just because my back is still iffy So I have my frequency moderate two or three times a week squat one or two deadlift and two Or excuse me three to four bench. Obviously my upper body's fine But what I am doing is I'm linearly Progressing so I'm just adding weight every week This week, I can't think of what my triple is. Maybe it's around 400 Then I did around 425 for 55 this week tomorrow actually I'm going to try to do 475 for a triple For me in my back issue It's mostly the volume in the wear and tear that's beating me up Whether it is that pelvic stability or just knots or tightness or back spasms or whatever the case may be That's actually limiting me. Again, if you're sick vacation coming back from the gym From years off or a month off. I do suggest something like squat every day And what you could basically do is just work up to something like an rpe eight or nine that's Out of scale of 10 rate of perceived exertion, which basically means how difficult it is typically a set of You know a single at rpe eight means that it's something you could do for three reps or so But you're only going to do a single. Um, you could also do some little back down sets there And you can kind of do that for maybe two to three weeks straight Build back up again, like I said to almost near your max and then kind of get into a program With a little bit more volume a little bit more evened out frequency To allow yourself to recover and progress properly That's my suggestions coming back kind of maybe not so much from an injury because it can beat you up Obviously you want need to be a little bit more precautious coming back from an injury but coming back From sickness travel, etc. Rebuilding your strength Adding a couple weeks of really high frequency can help you not only get back into practice dust off that Rust and also build that strength back very quickly so you can continue to make lifetime goals because hopefully we're trying to progress All the time not just get back to where we were kind of one step forward two steps back is a terrible way to live Actually, I'm pretty happy with my bench little update on the bench programming So I am benching three times a week Right now I have two competition bench days And then this day you're seeing right here is a little bit more of a closer grip day Some of you guys say oh, that's not that close when I say close grip typically I just mean closer than your normal grip. I'm typically Index or middle finger on the rings and right here if you can see my pinkies are maybe two inches inside the rings I have a day I think that was 315 for five or maybe four which is pretty dang close to a pr especially for My close grip work I think my best ever is maybe six close grip and about nine or ten regular grips So I'm feeling pretty solid If these look funny or weird to you is because I'm kind of trying to do like a mini lat Straight arm lat pull down and a chin up at the same time I don't know why my camera sucks, but I was doing a tripod by myself I'm just doing a super set with face pulls trying to build up the rear delts rotary cuffs and my traps On the other two bench days I'm doing one day that's a little bit more higher volume a little bit more hypertrophy based where I'm doing Three sets of anywhere from 10 to 12 with slow progressions over time Competition grip and then another day where I'm working up to maybe a heavy single double or triple With some back down sets of triples This close grip day is always kind of between the the rep ranges of five to eight So daily undulating periodization common word thrown about in the power lifting and strength world But basically what it means is throughout a week You're going to be training the same lift in multiple rep ranges And I do believe for not only in an off season But often when you're peaking as well to test for one remax That keeping some level of fatigue or base in different rep ranges will help stimulate different muscles As well as allow you to continue to keep that fatigue up until it's time to take it away and Test that one rep max if you guys like the voiceover If you like the raw training footage, be sure to give this thing a thumbs up. I do appreciate you guys All the support has been great Head down chin up my friends. Sala mic. I'll catch you in the next video