 You're listening to barbell logic brought to you by barbell logic online coaching where each week We take a systematic walk through strength training and the refining power of voluntary hardship Welcome to the barbell logic podcast. I'm Scott Hamburg. That's Matt Reynolds and we were starting to talk about some stuff And Matt said wait a minute. We need to record. I have no idea where this is going Well, I was just saying I made a it's spring time I get it. Here's the one thing I really kind of miss is travel and the thing of I I'm drinking a michelada. That's simple base of the story. I made a homemade michelada. It reminds me of Mexico It reminds me of your your speedo with the little with the select the skull and crossbones hanging down Danglin next to your nether regions. I miss it. I miss you I miss the speedo and I miss you and me hammering micheladas all weekend. That's good Yeah, I Lot I was saying but and I think this is what made you want to turn the mics on that I even like those Budweiser ones that come in like the 40 ounce cans I do too I had I had one last week and I had a medello one which are all they're also good the medello ones and I don't know What they are either It's like well the bud the Budweiser one is Clomato So I think there's a little bit of difference because I think the Budweiser one has Clomato juice I prefer it by the way me too Which is what I made this with was Clomato juice and the medello is a tomato juice base I made this one hot put some tahin in there and a bunch of Worcestershire. So much Tahin that's weird salt that Mexican salt. I don't know. It's like orange and it's got a bunch of that I don't know. I don't know what it is. And then what's that? What's that? So what's that? What is it muggy? Yeah, I did muggy sauce and I did Worcestershire sauce Because best of both words muggy sauce is a little more like a soy sauce than a than a Worcestershire Yeah, it's like a yeah, it's like a fermented wheat instead of soy instead of soy By the way, I bought I got on I don't know if you ever do this the other night I was having a hard time sleeping and I got on a little shopping kick Which I don't do very often and I got on Amazon and I bought the best soy sauce you can buy Which is only 30 bucks a bottle and will last me, you know 47 years because how often you go through a bottle of soy. I got tired. I'm tired of eating crappy soy sauce keep your mind real good soy and I bought some real good miso too because you know mostly I'm thinking myself I don't have enough estrogen in my life. So I need to I need to get a little more so and then It's an international flair right now at the Reynolds household with micheladas and soy and miso and whatnot You've said soy in this conversation way too many times. It's enough and we said it and we said it in a positive light That's what's crazy. It's the only time we've probably ever mentioned soy in a positive light soy. Oh My god, how much estrogen can actually be in a little soy sauce that you dip your sushi in not that much Probably not in the soy sauce All right, let's answer some questions Subject stop benching See it has a question mark stop benching question stop benching Yeah, question mark question mark. Okay, his name is Krister Christer ch R-I-S-T-E-E-R Chris Krister, I don't know from Norway says I have some issues with my left shoulder I'm unable to keep the shoulder by tucked while benching. It's fine with light weights But as soon as it gets heavy, I struggle to complete the lift while keeping it tucked I have to focus almost purely on keeping the shoulder by tucked a lot of tucking here to prevent it from un-tucking Especially when I go over three to four reps. He said he dislocated that shoulder about 20 years ago. He's 39 Now is he he's talking about is he talking about shoulder blade retraction? I think we're talking about tucking the humorous like closer to your rib cage on the way down and on the way back up I don't know which one he's talking about Since I don't know either, but I think that since he's talking about all the shoulder blade tucking Okay, then he's talking about shoulder blade retraction. So you and I have really never talked about tucking Do you are you a down tuck an up tuck or right tuck or left tuck? Down into the middle. I'm down to the right down to the middle. Oh, I thought you were actually talking about benching Chris here Chris here needs to Try to hold a dime between his shoulder blades Correct as he's laying on the bench. He should probably also try To get his shoulder as close to his hip as he can while he's laying there on the bench get real tight The CrossFit wieners call it packing your shoulder. Yeah, I don't like that I don't necessarily like that. I think that's actually originally kettlebell term, but it Huffle it's a I think pack the shoulder is an okay cue to use sometimes with some people and some so maybe do that and I find that people that are moving from that kind of 250 to 300 pound bench press area start having trouble Doing this. Yeah, because it's so much more effortful that they kind of let go of all that their back in an effort to lock out those heavies and I I don't know. I ain't no doctor. I can't even see you You didn't even send a picture. We're not sure even what you're talking about necessarily But if I assume a lot of that's right and you do it for people that are listening Which is everybody else other than this guy is that you do want to keep your shoulder blades retracted During the bench press you want to keep your shoulders as close to your hip as you can in an arched position, right? Yeah shoulder blade retraction is when you try to get them to touch together behind you and it pulls your shoulders way Way back pro traction would be when you tried to get your shoulders to touch together in front That's the opposite. Yeah, which I think is actually abduction of the shoulder blade I was is abduction and so what a lot of people do is as they lock out the bench press They abduct or protract the shoulder blades and kind of do this big stretch thing kind of like what the way we teach The press that big shrug at the top of the press, which is good You do not want to do that in the bench press the shoulder blade sort of stays fixed in the in the bench press and in The press it's it moves through it more of a range of motion. It it's moves around there Yeah, be careful when you lock out to not lock out so hard your shoulder comes off the bench Keep those shoulders on there. Keep the shoulder blades together. Here's some cues that may help That's right when you lower the bar bend the bar in your hands. Yep Q number one here's another cue as you lower the bar pull your chest to the bar meet the bar on the way down with your chest Another one that can help sometimes squeezing the bar really hard can actually help with that So that those cues will help you get it right on the way down, but we also have a problem when we go up Kind of overlocking out and I tell people just lock out the elbow just the elbow only lock your elbow And those things maybe will help all good cues. He Chris here says That it's been a bad lift and it feels like shit and stuff. I'm like, that's all the lifts Like at some point that's all of them Hurts I think you're probably just getting a decently heavy bench there and having a problem that That everybody has when they get a decently heavy bench. That's what I think Kevin says transition to HLM. Hmm. I Wanted to start off by saying I really appreciate the content you put out into the world Well, thank you said I just finished listening to episode 269 which deals with the four-day split He said I realized part way through as Matt was introducing the benefits of the four-day split that I may have missed something with regards to HLM Assuming that someone is transitioning to HLM from LP. This means heavy light medium from one year progression They would keep the 1.5 times frequency for the upper body lifts. My question is how would one approach that? My impression is that there should be a press week and a bench week. So Um, well, it's the it's the three-day a week problem. Yeah, and the only difference that you basically end up having right It is the three-day a week problem And you are right that there is a week that you'll bench twice and the next week you would press twice And the difference is on the on the two times a week Bench press or the two times week press you would have a volume session And an intensity session So one of those two would be volume like a you know four sets of five five sets of five somewhere in that ballpark And the other day would be the intensity day where you might work up to like a heavy triple and some back off Triples or back offsets of five And that's typically the way it's done in HLM But yes the problem with the three-day split or the three-day full body workout split is that eventually it's not going to be enough stress To drive an adaptation on the upper body lifts when you're only doing them 1.5 times a week Which is why we eventually go to the four-day split and when I say eventually I mean as soon as possible So not often so eventually I really like Yeah, so Kevin Just do the four-day split bro. Yeah, you'll be fine. Uh, but I will I tell you though I do like the hlm particularly for my old people that maybe maybe my old guys and ladies Can't press really worth a darn sure so They're they don't they don't suffer then From you know not being able to press often enough sure So we can just toss that out and fill that all in with uh with bench press So not only is their squat hlm, but their bench press will be hlm that week And so is their darn deadlift and it works are really it works really nicely and that's for somebody that's older and advanced So they're squatting three times a week. They're benching three times a week They're deadlifting three times a week They're getting prs once a week or maybe even every other seems to work nicely But it's probably just not a fit for you so quit cramming that square peg In that round hole There you go Um, Alexis sent us an email with a bunch of questions from instagram Okay Here's one that says thoughts on dynamic neuromuscular stable stabilization. No, I'm not the answer Next question. Do you believe balance and stability are a byproduct of strength training? Yes, of course See it every day all the time especially with every older person we train Balance and stability are always a byproduct of strength training, right? It's it's muscular control You're learning how to control the musculature. Did you agree scott? Yes, you know people Some folks seem to think that like balance is some mysterious skill um That you practice and you get and you get better with it and i'm sure that practice can improve it for skateboarders or Walking the highline tightrope walkers or something like that um, but it's really it's you know, it's about your it's about your inner ear And uh, it's about your depth reception and a few other things mostly and when you see older people that are struggling with Balance, it's probably not their inner ear. They're just not strong enough to keep their center gravity over their midfoot You know in weird circumstances So they they slip on the bathroom floor their center of gravity gets out over their toes or behind their heels And they're going they're going to fall down. Sure. Yeah The stronger somebody is The more readily they can keep their center gravity over their midfoot because the People's inner ears work it sends the right data to the brain But the muscles can't execute the brain's instructions. Sure. Um, and then stability the stronger you are The more easily that you can hold weird positions Yeah Balance and stability aren't mysterious I never fall. I was thinking about like I you know, like my wife and kids roll down the stairs about twice a year apiece Right. I've never rolled down the stairs. Listen, you need a game camera over there on the stairs. I know, right? It'd be funny Uh Yeah, you know, like I can remember biting it once or twice on like on real slick Like black ice that when as you're getting into your car or out of your car You know, which has nothing to do with balance or just literally no footing there Or you know, you're walking backwards looking at something and you and there's something behind you don't realize it You trip and you kind of fall on your rump But it's so rare I just can't think of a time where I felt like I kind of lose my balance or even if I trip on something moving forward You kind of catch yourself and it's sort of strange but yeah for older people that's a big deal because Break a hip or something that's it's bad news hard to recover from Yeah, I felt I fell the other day But I had on really? Yeah, I had on pair of boots and I had them laced up and I tied them off in a dog knot, you know And I I stepped over Something and just hung one of the boots on the on of the shoelace on An implement it wasn't coming out and it wasn't coming off So that leg stopped moving and the other one was still going and uh, I took a little took a little spiel That's how you tear ACL man That's how you get that foot that does that stops moving it gets yanked and held by the And the knee turns in and you'll pow. Yeah, make your pop that ACL. I went down in a pile. It was uh, it was not good But I got right back on up and uh, it was just fine That program here's one these guys these sentence fragments. You know exactly what you're talking about, but I don't I want to help here's one programming for people with unpredictable schedules That's That's like a section heading in a book. I can't write the book for you right now. That's what rich, uh, my 15 year old's writing her first, uh Ring at my doorbell. My dogs are going nuts Uh, my kalen my 15 year old was writing her first research paper You know trying to walk her through what her we kind of did all the research We got all the note cards. You probably remember doing that as a kid You got all these note cards that you you know, so you don't plagiarize and Just trying to come up with a thesis statement I'm like, all right, thesis statements the main point of the paper the point you're trying to get across it What are you trying to prove with the research? And she said sleep deprivation and teens She's standing right outside my office looking at me now I said sleep deprivation and teens. What that's a that's a that There is no there isn't a thesis there There is just those are just words sleep deprivation and teens. We need a predicate is awesome Right terrible. Why is it? Yeah So, uh, but she got it. She figured it out, but it took a while I got this same statement in question form on instagram live last night. Uh, nice Uh, guys same person. I don't know Okay, uh, alexis didn't write who who actually sent these in. Okay. Um people with irregular schedules Typically have certain days of the week where they get more sleep than others Uh, you need to train as heavy as do your hardest workouts the day after you've gotten that good sleep um You need to make sure that all the other aspects of your recovery are taken uh taken care of like diet and interpersonal relationships and all that stuff So, you know, get your sleep make sure you're resting between your sets as best you can And again, uh, you're going to schedule your more difficult sessions To follow the the nights that you get the best sleep on Uh training before you go to work is typically best as well But all of this stuff with you people with these weird old Weirdo schedules is going to make you notionally a more advanced athlete than somebody who slept at night and worked in the day and um You're you're going to have to move to more complex programming Then you would if you were working a regular 40 hour five by eight, you know work week. So, uh Well, there's nothing good to say about it and there are no short cuts do what you can right right? That's it. So you know There there are lots of other stressful life events that are worse than working a weird schedule, right like Parents die get a divorce Even when you get a new baby at home and there's up all night long. You can't sleep All those are worse. I'd rather work a weird shift But uh, you just do what you can't you know, I have a I have a A person I a lady I train right now. She's a firefighter and she uh She only has access to barbells at the fire station right now because the gym is closed And so she trains two full days on like 48 hour 72 hour shift and then And then has the next like four or five days off And so we train her with the barbells on the days that she's at the fire station And then she does it work, you know while she's at work Well, I know most people can't do that, but it's still a weird It's a weird schedule and and then she has to do two kind of body weight kettlebell Things like that two days that she's at home And the the point there is is that everybody right now I don't know when this guy sent this I said this question But everybody right now in the middle of covet and quarantine is training unless you have a badass Home gym with barbells and everything you need at which point you can just train a bunch because you actually even probably have More time on your hands. Most people are training under sub-optimal conditions with sub-optimal equipment And you just do the best you can to make progress and yeah How much of your life since you've done this man over the past six seven years however long it's been for me the last 20 How much of your life would you say you're training under optimal conditions? Oh god Of the last 10 years. No fuck. No not even that right. It's just so rare over the last 10 years last 120 months Eight months of it. Right. I mean that too. Sure. It's it's I I know you do. It's just part of the deal It's just what are you gonna do something hurts something needs to injured. There's big life stress events Oh, it's just I've had I'm doing I'm doing starting yesterday. I've been doing I've been feeling pretty well But the the 15 days before that Terrible stomach bug cramping stomach Couldn't get away couldn't get very far from the porcelain like just terrible crap. I haven't trained get yourself a bidet No, I haven't got I gotta send you a bidet. Would you put on a bidet on your toilet if I sent you one? No Are you serious? I don't have any problem with paper. I don't understand you guys I think it you think it's because you're just you're literally a hard-ass oklahoma guy I don't know man. I just you think you got like callous butthole It just I've just never had a problem. I think I I think I wipe correctly I think the rest you guys are just like punishing yourselves. I don't have that big of a problem I just don't it's never been a hardship for me. I I I don't know I don't think that my tissues are any more hearty than anyone else's although they may be I just uh, I just haven't it's just never been a problem cover. I bet you're covered in calluses back there I don't know I bet you're like that lady that that's tanned seven days a week for the last 40 years Right. You just got leathers. You just like you you got a leather. That may be that may be who knows Does meal and protein timing impact training? Does meal timing impact training? Well does meal and protein timing impact training? Yes. Yes and no Yes, and no not the protein that much right? Yeah, I think so. Yeah, I think you need your carbs, right? That's where you're getting at right like you gotta have some fuel, right? So it's which is primarily going to be carbs for almost everybody and I am not a fan of even even somebody who does a diet like a carb back load where they Eat quite a few carbs where they go to bed at night and then get up early in the morning and train on no carbs and your Your body your liver It eats most of that glycogen up and it doesn't it doesn't have an excess of glycogen to use for for fuel in this Heavy glycolytic training that we do with like lots of squats and lots of deadlifts and so Even for people to train first thing in the morning I really like them to even drink like a very fast digesting Like a glucose and water dextrose and water combination. Check it great. Katerade. Yeah, that's what Katerade basically is It's half glucose and half table sugar basically Yeah, you need a little bit of that for the for the train now if you're not if you're just screwing around You're not training very hard Then probably not that big deal protein you really need after you train More than not and not and not talking about well, let me be clear, dude I'm not talking about in the window I'm not talking about you need protein in the five minutes that you're done training because you're in a Anabolic window and you have to have protein what I mean is that you have to have protein to build tissue And so after you've broken down your tissue and training There will be a process which doesn't occur in the first 15 minutes and only the first 15 minutes post workout Or you have to have your post workout shake But you do have to have protein to build the tissue After tearing up the tissue and to build new tissue if you eat protein with every meal, you're just going to be fine You're just fine. That's exactly right protein with every meal. There's probably somebody out there That's being a weirdo about all this and I would say that if somebody's an extraordinarily advanced bodybuilder or even powerlifting athlete Meal timing and protein intake timing might matter, but that is one tenth of one percent And I don't want to hear about that crap Ah Preferred training the some guys. This is another one of these Okay preferred training methods to improve the push press question This is like your thoughts thoughts. Well, yeah Is there a is there a deeper question there or no? That's all there is to that one Oh, that's the whole thing. Oh, that's because it's from alexis originally. Yeah prefer training methods to improve the push press question So I guess the question is is is there a purpose to train the push press? I'm certainly not going to completely knock it I think there is a way to overload the press With a push press. I think it can tend to lead to bad habits with the the quad kick the knee kick um Preferred methods to train the push press. I think I would just push press mostly What would you do press and squat? Well, I mean maybe power clean And what power clean maybe power clean or something Yeah, and push press if I mean if there's a reason if you're trying to hit a push press pr I can imagine reasons why people would want to if you're a competitive crossfitter You might want to push press. Sure train that push press if you're an olympic lifter. You might want to push press Well, let's make that let's make the question simple if somebody emailed in and said, um Programming to uh improve the squat. What would you do? Well, we'd squat. We would squat Yeah, so if I want to improve my push press, I would practice my push press now the the point is Push press doesn't train all the muscles what we really want to train right? It's really a push press is really a throw with the lower body And a lock out with the triceps. That's it. It's a little bit of elbow extension at the top And so it's not you're not going to get the shoulder work that you want So I still need to be able to press like strict press And do that shoulder work and I'm you know, you might do some like pin presses some high pin presses Or press lockouts. What do we call those? I always get confused What's the official word for that pin press or press lockout either one the standing presses with the bar in the rack Both those were just fine, but ultimately a push press. I've done them before It's been years since I did them, but I've got up. I worked up to a 400 pound push press You have 400 pound push press you got it's a lot of technique The bar has to basically be sitting on your shoulders Which is not the way we teach the press right with straight wrists and elbows forward Bar's got because you need all of the throw from the quads to go into the barbell The barbell is going to be sitting on the shoulders So yeah, you just got to practice it and then get strong get strong and a push press is kind of like a snatch or a clean Yeah, and And maybe figure out why we're push pressing and it doesn't really make a great deal of sense to me Just do your strict press if you get that very very strong Your push press is probably going to go up if you're dead left your squat go up Your push press is going to go up and and if it hasn't gone up It's just because you need to practice that timing where you convert the The the leg action to the lock out with the hands or the arms. I don't know that's a That's not something I'm terribly interested in. Yeah, but I mean, it's it's a fun It's a fun lift strongman. It's a great lift for strongmen Sure, right because there's no rules on the overhead press. You can use your legs as much as you want So that's why I did it back in the day when I did it was because I strained strongman So there's certainly reasons to do it. My answer is here And virtually every single word I've said on this podcast is all about training regular people to be rich just stronger Yes, that's right. So when I poop on one of these things, that's why guys And I know that there are people out there that aren't regular people and our specialists and so on and and uh, hey kudos awesome But uh, that that's why I do so on so much. Yeah, well the problem is is that you have enough people listening to the podcast now How many people what percentage of the people listen to this podcast actually need to push press? 1 1 out of 102 percent somewhere there Not certainly not more right certainly not more and so if you give the answer for the one that's a hundred One in a hundred or one in 200 or whatever then it's it's probably not worth it So we're we're trying to answer for the the masses to help but certainly if you're doing push press Just push press. Yeah, you know and we're We are public people at least to some degree here You know if you're listening to us and you're not at my house, then that's clearly public to some degree And um, we're trying to educate people and and I have found and I know I know that you found this too That if you actually address one of these things one of these things for more advanced athletes who are specializing in the Scottish games or in strongman and you talk about the push press We'll have 35 people who can't press 95 pounds strictly We'll start working on this advanced stuff for special sports And uh, you know, so we're all I'm I'm I always feel torn between staying on message for the regular person Sure versus You know going off that script and in helping people who are more advanced athletes do their to their specialty sport And I have no problem with that, but my allegiance has always been to the regular Regular folk who are trying to get a whole lot stronger. So uh, uh, and You know all saying always is tough But I think my allegiance is always going to be with those people. Sure Well, unless you're having a one-on-one conversation with one of those. Yeah, that's that's right If there's nobody else around You've got my undivided attention. We're going to talk about your thing. That's right. I still make all you stupid Oof this meat gelata is burning. It's getting hotter. I'm halfway down It is it's burning. It's burning going in it is going to burn coming out. But let me tell you what I'm excited about I got a bidet to clean the burn To cool to cool the I did just all my food Listen, you drink a hot spicy meat gelata I've I've heard you you and I have gone to the bathroom and truck stops before next to each other been poop brothers You do not sound like everything is okay in there. I'm fine It doesn't sound like you're fine. I you know, I've eaten one of those tijuana mama, you know Pickled red hot tamales or pickled red hot sausages, you know Yeah, like one of those might tune me up. But it's it's it's it takes something It takes it takes something about pretty nasty. So toga calls here or emails here Hold on who toga. He's he's emailed before to g a y he's from turkey and he is uh phonetically written out his name for me Because he's a good man. Okay. Okay toga He's based in the uk, but he says he's from turkey and his name is pronounced toga and um in Kilograms he's squatting 180 Benching 200. Oh, sorry. I'm sorry. Deadlifting 200 Benching 105 and he's been training for about six years and he said I was wondering what you think about Prioritization of upper body lifts. I have found that my squats affect my pressing work and vice versa And that the deadlifts affect my chins pull-ups and rows and vice versa. Sure I buy that one I wonder if I keep my deadlifts and squats at a volume intensity frequency of maintaining what my success would be with finally increasing your pressing ability But uh, is he not on a four day split? To me go to a four day split and if you're strong enough you can add even an additional press or bench press movement on one of the Lower body days, but that's that's how I get around that. I we've all been there. You squat Maybe have some shoulder pain. Maybe you have some elbow pain from the squats And then you go try to press and bench press and it sort of exacerbates that pain And then of course like all the back work from deadlift can affect the rows and the chins and stuff because it's also back work Um, so yeah, I I think it's I think the right move there primarily is just going to a four day split and I like Doing the upper body lift first on the four day split. It doesn't really matter Right, so I would go like monday upper body Tuesday lower body wednesday off You know thursday upper body a lot of times I take friday off and do saturday as a lower body And a lot of times I've set it up that way because saturday tends to be the heaviest most stressful day of the week for training You get a little more time to train. It's not competing with work It doesn't really matter. I'm probably nitpicking here But if you're if you're decently strong and you're still in that three day split and you squat and then you have to press Or you squat tough and then you have to bench press and then you have to deadlift That's that's difficult to to deal with so it's probably just time for a 40 split Yeah, it's probably you're right. He didn't say what his program was and I didn't pick that chunk, but you're probably right He says um Wonder what you think about prioritization. Well, we always prioritize something every day particularly on the four day split So you do your heaviest thing first whatever that's going to be um, so You know if your squat follows your press one day in a four day split Well, it should do that on a day when the press is the most important thing And so if your squat is affected somehow because your knees are your I'm sorry your arm knees Your elbows elbows are throbbing or something like that. It's okay because the squat's not the not the star of that day Uh, thanks for I think I recognize that name and uh, that's not the first time you've written in. Thanks for sending those man Chuck says rectus femoris cramping No doctor seems to know anything about what I'm talking about my rectus femoris will lock up if I take a step while bent over What are the where are you walking bent over? Like what kind of Jerry Lewis shit is that? What I picked my leg up it will cramp with such force I can I can't breathe From the pain. I know I know you don't take a step while being bent over That's what he says, but it's been affecting my squat I've been working on form form form, but after 270 this ailment reemerges three times over the last year I'm 52 years old 5 foot 10 205 been lifted since I was 17 years old. I've been doing your stuff for about a year It doesn't bother the deadlift and that's at 370 for five right now. Thanks for any help. I love the podcast and attitudes He says well, thank you Cramps, are you hydrated? Yeah, I mean anybody like I just shouldn't he shouldn't get cramps. Are you hydrated? I went I looked at some land yesterday and I had to do about a mile and a half walk Down a very steep hill. Mm-hmm And by the end of that walk on gravel my quads were cramping they were shaking, you know Because I just kept every single step. It was like walking down You know 15 flights of stairs or something all at the same time And it was a similar sort of it was high volume and you're you're like a eccentric Slow controlled loading and just just cramped my quads like crazy and then when I went back up it actually wasn't bad It was interesting going up the hill, which was really steep. I mean it got my heart Racing, but it didn't really bother my quads or my knees at all. So yeah, I'm always interested when somebody's got this like Typical like insane cramping I'm trying to figure out what's going on So the interesting thing that he said about if you think about the rectus femoris, I'm going to screw this up I should probably look it up. I think the rectus femoris is the one that crosses the hip joint also Uh and the knee So if you bend over and your knee is straight So if your hips are inflection and your knee is in extension And that rectus femoris is in its shortest position Uh, it would be anyway But in its shortest position and that very short muscular position causes that cramping It's the same reason that people cramp on the hamstrings on a bench press Because the the hips are extended and the knee is bent and the hamstrings are as short as they could possibly be so um Why you wouldn't want to take steps while leaned over and in a super shortened position with the rectus femoris Is uh beyond me Yeah, is he doing that thing where you walk behind the sofa and it looks like you're going down the stairs Right, it's like what he's going on bro. Yeah It's gotta it's gotta be I mean you might have some long some old timey injury there that that's getting you but If it's bilateral in particular, man, it's got to be either cramping or some sort of Yeah, like nervous nerve Something yeah, I agreed. Yeah, make sure you're super way when like Literally drink a gallon of gatorade a day for a week And if you still literally and if your quad is okay, your pancreas won't be so you'll be a diabetic, but you'll you'll be fine Because you you do things and you you lift weight. She'll be fine. Drink a gallon. That's a lot of gatorade. It is But here's the thing. I've told you know, I've told 300 people to drink a gallon of gatorade today You know what nobody's ever sniffed it, right? They drink two quarts. Yeah, right? Maybe two quarts You know, I like going to sam's and getting the big thing of powder and making it like triple No, no, you don't want to do that. You know, you know, there's like an osmotic balance. It's just right What I'm trying to do though with the gatorade is I'm trying to get back to the bidet as fast as possible So if I clearly if I overload the gatorade, then it's just a quicker trip back to a sweet clean butthole That's like I like triple gatorade mix a cup of epsom salts Magnesium citrate all day long I take shots of magnesium citrate with my whiskey Chug that gatorade. Make sure you're going to the bathroom You know Once an hour at least everything's good and clear you keep that up for a week and you're still having cramps You might have a little pinched nerve or something. I don't know. I don't know either It's uh, it's an it's unusual and you know what if you get a pinched nerve don't go to the doctor Who cares or just some sort of nerve? You know like sible sible's hamstring on the right side Literally cramps every single time she bench presses and has for five years But she's had hip replacement and knee replacement. I mean, you know, she's just some there's some nerve damage in there Gosh, I've had sciatic nerve pain for the last week and I've never had that before. Yeah It's not very fun. You can have it. I don't want it no more. Yeah, it sucks. I know it's terrible I'm so detrained. It's a week. It's a stuff jacked up right now after having Dinky fever or whatever the fuck it was and then that and everything is sick of it Sick of it. John says, hey you sexy beast greeting from behind enemy lines in new york. I've been enjoying the podcast from the beginning Thanks. Thanks john. Thanks john He says I've really gotten stronger than I have ever been using your guidance It really helped me kill time on your last deployment. Yeah, good He says any intention of doing a little whiskey drinking and reviews to future podcasts? No, probably not It's me a lot is good, but he is burning. Yeah He says you have both suggested to do the pilgrimage to a coach But it seemed that a seminar would provide an overview and in a concise amount of time coaching would be great But I know it's just not something I could do consistently any input would be great. What should I do? So this guy I actually emailed this gentleman back and when I did that it was in january And I told him to go see peter nathan him being In in in new york, and uh, peter has left us. So I hope you were able to go see him Um, I like a seminar environment, but I tell you what man A seminar takes a while and I like it. I really do like it But I think it's different if you go and spend two hours with a coach with nobody else making noise and acting a fool And nothing else going on You can really you can really improve your lifting A bunch in two hours with a coach Yeah, uh, maybe maybe as much as you can in a weekend of seminars seminars for a different thing It's more educational. It's more about a deep dive into your hobby or your chosen Vocation, maybe it's more of an educational thing than a practical thing for lifting sake. Wouldn't you say would you agree with that? That's fair. I think that's fair Yeah, and I think you know, you're you're gonna certainly pay more per hour for the in-person coaching But you get one-on-one attention and so one of the nice things about a seminar is you you say Well, we can take 20 or 25 people and it only cost 500 bucks or 600 bucks or 900 bucks or whatever But you get to do it for Whatever 36 hours. Yeah, you can see everybody else too. That's right And so there's some there's definitely some advantages there to the seminar, but I I do agree for just straight up Lifting moving forward from The time you get coached to the next, you know, the impact it has on your training for say the next couple months That in-person session for a couple hours is is tough to beat. Yeah and getting a relationship with a professional Is uh, it's pretty valuable too, you know, I think most of the coaches that I know once they coach somebody and um in person are Very likely to answer an email or a text message and then help a guy out from time to time So I don't know that I've ever received a text or a call or an email from somebody who's coming and seeing me from out of town That I wouldn't respond to I mean you almost feel one Not that not that I feel a negative obligation, but you're like you've connected with this person Hey, I worked on this person for a couple hours They came and you know, they drove four hours to see me in spring field and they got coaching from me And of course I'm going to answer their question on on email. So he's in new york So go you know, go see dan flannick. Yeah, who is in uh, who's just outside of syracuse as well in upstate new york We've got uh, stacey rudnitsky who's in the city or close to the city. We've got so we've got people all over that area There's lots of good coaches in the area. You should go you should go see one. You'll find one jaden How do you think jaden is uh, it's a 13 year old boy Not not not quite. There's no way that jaden is older than 17 Jaden is 19 by his own admission. Okay, so that was close. He says first off big fan of the show. Thank you jaden He says I have a question about incorporating cardio into an hlm texas method variant I'm fairly new to being an intermediate and I'm currently running a basic texas method three-day program I am however training to be a cop This means I have to do some uh, some form of running alongside my strength training even though I'd much like not to He's uh, his one rep maxes are a 225 bench a 365 squish a 380 deadlift and a 135 press double. He's 185 and five foot nine Okay, what's your like all of that? That sounds really great Yeah, it's not bad. I man, I get it. You got to run, you know, you're gonna go into academy You got to you got to beat the test you got to play the game What I would do is I would run after your training sessions those three days a week And I would take your off days off and so I would I would train probably Preferably in the morning I'd get up in the morning and I'd do my squats and my presses and my deadlifts and then And then I'd hit the pavement for a little bit and uh and run and get done and then come back and have your shake And recover as best you can for the next 36 hours Until you got to hit it again on Wednesday two days later, whatever. Uh, first of all I can't imagine wanting to be a cop But if you do and I if and if I did and I were you I'd go down the local police station and say hey, I want to be a cop Is any guys out here that train together? Yeah, and I'd go run with those guys Yeah, that's a great idea or whatever the heck it is they do Yeah cops, you know cops have the camaraderie there. They I mean they should they don't all they don't all have this and And fire, you know fire teams are kind of the same way like some of those the ones that do it well They train together. They eat together. It's a it's a team It's like being on a baseball team or a basketball team and you're you're on a team. You're just on a cop team And so and it certainly can't hurt you To get a job with them in the future if you've already been training with them for the past Year and a half or whatever. Yeah, just go down your local precinct. I don't even know And just walk in there and ask them and they'll and they'll treat you bad They'll be like get out of here, you know, that's all right Figure out who they are figure out where they train and go and if you can run if you can outrun those guys You're gonna be okay I had a young acquaintance young friend who uh Just joined the air force and and he he went under the recruiter and signed his contract or whatever Almost 10 months ago and it took him until March 31st before they actually hauled him away to go to Mepps and basic and all that stuff. Yeah And uh, he went to the recruiters office and trained every day Every like five I say every day five days a week running pull up chin ups push ups all that crap that they do And led pt down there. Yeah Uh, what's your leg up? Yeah Colin says Colin Colin asked me a lot of questions on instagram seems to be an all right guy seems to be a good guy Yeah, he says heavy breathing during the squad After every rep on a heavy squad i'm gasping for air sometimes i'm taking as many as 10 Fast shallow breaths. This is not going where I thought it was Eventually I forced myself after two to three shallow breaths to take as big a breath as you can and squat again By the time i'm done I with my set of five. I'm lightheaded and cognitively slow for a few minutes Um after my first big breath as I'm setting up in the rack I feel I can't get as much air in after the first is this normal is my belt too tight. Does my diaphragm suck? That is normal, man That's normal. You ever done a heavy set of five scott and felt good right after or smart Yeah, right Wanted to answer some questions place from jeopardy Yeah, man, everybody drops everybody's iq about 40 points for four minutes. That's the deal. Yeah, it's a squat retardation That's right. Um, but the the cardio vascular thing you ought to adapt to some over time like it's not That shouldn't that should you ought to catch up to that. Don't you think well? Yeah But you got to get control of your brain and not let yourself hyperventilate Um, you know, I think there's an adaptation thing, but there's kind of a panic response and they can that's right You know let yourself take one breath out one breath in and go Yeah, just breathe out breathe in real go home when I train I don't know Now you've trained with me before like occasionally I'll get riled up for real heavy deadlift or something But otherwise I'm just like squat. I mean every like even hard squats I was squatting the other day and I tried to get back to training again feeling feeling good about it But now I had a hard set of squats for five which typically My hips hurt enough that I got to do a lot of triples and stuff five fives are not real common for me But I still was like I remember thinking to myself It's just there's just a cadence. There's just a calm Cadence to the whole thing now when I racked the bar after number five I was breathing like I was running from a terrorist for the last 10 minutes But during the actual set I was okay, you know, I just took another deep breath Down up breathe out Another deep breath and I can feel my heart rate creeping up while I'm doing it But it doesn't like you said there's no panic in it I know that part of doing it right is staying calm And then I rack it for the fifth rep and I step away and I'm lightheaded and everything I can't see very well. Everything's blurry and and then I just really start breathing heavy But it's all kind of normal You know, we get criticism from dumb dumps on the internet about not Doing enough cardio training or whatever And I always say that those people just haven't squatted heavy yet or they'd know the difference or they'd know better and sure calling Collin knows better. Collin knows better. We're doing For real hit here And you're just going to have to manage the panic. Don't let yourself hyperventilate Take a half, you know, do your rep half breath out full breath in Do another one half breath out And full breath in do another one. That's right. That's it Good anymore. Yeah, we'll do. Yeah, we got we got we got a little more hair. John says thanks for the podcast It's my favorite and love how you do programming. He says scott mentioned while starting older trainees on a linear progression four-day split. He said I've recently had to start Restart training was wondering what a novice four-day split might look like we have sure answered this a bunch Um Dude, it doesn't matter what it looks like as long as the weight goes you do put more weight on the bar It doesn't even matter. That's right. You know, if you want to squat press bench press deadlift press squat Deadlift bench press It literally makes it doesn't matter Yeah, you might tweak it this way or that and make it three and a half percent better or whatever But just don't overthink it train twice a week or sorry four times a week and do two of the lifts every time And you'll be just fine. You'll be just fine. It's not not a big deal. Oh my goodness. Andrea says D loads My question is for a deload. Do you occasionally switch to a nine-day week for a few weeks? This is something I just tried because I needed to let the get let off of the gas physically But more importantly mentally what's the longest week? You've done or put someone on I don't think in that turn those terms. There's nothing wrong with it I mean, certainly it's one way to do is just to it long to reduce The the goal of the deload is to reduce the stress, right? You can reduce the stress by doing the same amount of work over More days, right instead of taking a seven-day week you take a nine-day week or a 10-day week that works just fine There's nothing wrong with that. I tend to lean. It's just I just like the weekly Calendar schedule. I hate that it's seven days. I hate that a week seven days. It makes it to pain in the butt but You know, what I typically do is I I keep the weight close to the same I might back the weight off the intensity off 5 or 10 percent I back the volume off about 50 percent So they still lift pretty heavy much less volume to do it on the same schedule They normally would if they're lifting monday tuesday thursday saturday, that's what they're going to do on a deload week Nothing's going to be too hard. It's going to be pretty heavy low volume good recovery In and out ready to go that next monday part of the problem with the long getting the week and going to a Nine-day week is now your schedule is jacked up for when you come off the deload Now your week starts on a thursday or something, you know, you're like, uh, I don't know how this works If you've let enough stress accumulate that you actually need need nine days, you're probably we're in trouble Most of not most my clients are going to be in a position after seven days of a deload or really probably most of time Even five days of deload. They're ready to roll again Nine days is going to be either a sign of bad trouble or it's way overkill And um, yeah, or but what he this guy may be saying I don't know is that he might be training exactly the same way And just with the same weight and the same volume the same tonnage and everything That's true But he's just pushing out over nine days And so the only thing he's doing to fix the problem and reduce stress is to take the frequency down Yeah, and if that's the case See we always need a little more specificity I know a lot of our listeners are trying to go short on the emails But sometimes we need to know a little bit more so we can actually answer their darn question the way that they need to be If that's the case Matt, you're probably right. That's probably what he meant. Yeah I've got lots of old people that run a four-day split over just 14 days. Yeah So it just depends on who they are but 14 that you ask what's the longest for me It's very old ladies and it's 14 days. That's where you have it I want to do one more here. Eric says let me start by saying I love the show Oh, so it was question for scott Excellent. There we go. I've recently enjoyed it. It hit right the med class, uh, et cetera He says my question for scott is this over the past several months I've become aware of a philosophical system called properitarianism Looking into it a little more based on what I've heard scott talk about on the podcast This system Which could even be the basis of a government seems to be in line with scott. Is this something that he has heard of? If he has heard of this am I correct in my assessment That this would align with his core values Proper and terrionism proper terrionism Proper terrionism. Yeah Yeah I've looked at it for just a minute. I looked at it for just a minute like years ago and this this cat um This cat has come up with this entire System system he thinks he thinks Um, his name is eric danelaw. That's his name And it's really based on just like a bunch of different a bunch of contracts between people and they can just like govern themselves Using a bunch of different contracts and stuff and it's just it's just a mess It's a autistics fever dream mess of just bullshit It's just full of holes and assumptions and uh, you know, you can go look at the guy's got a website It's proper terrionism.com you can go look at it and you know, you might spurge out on it for a while It's just got pages and pages of all this detail about how he thinks that a properly run society should be governed by A bunch of contracts and so on but yes, yes says nothing about like You know human nature And and and how it's hard to get humans to first of all just even understand a contract and agree with what the contract says Let alone abide by it carry it out. Right. Yeah, we have we you know, we try to govern by contract We have this thing we call the constitution and People've replaced that with the with the bidet And uh, hold on it hasn't worked. You'll never meet anybody that's more pro constitution than this guy and pro bidet We're not go both. We're not governed by it though. People have wiped with it We're not do people want to be governed by the bidet I would like to govern my they thought they the constitution and the bidet have Served the same purpose of light which is just to wipe with That's so bad You know like the english the english have an unwritten constitution they talk about their constitution But it's unwritten and we know about common law, right? It's like like all of the all of their constitution is a series of maybe common law and some founding documents There's a little like a tiny little bit of magna carta left and and there's some case law stuff and and then also just Just like practices and traditions and it's all one big thing and you know that's their constitution And then we have a written constitution, but we're not governed by it We we're actually we have an unwritten constitution too that we operate by and it's like an amalgamation of like tort law and in a bunch of court precedence and You know, it's just it's just crazy And nobody nobody really knows Anymore what's legal and what's not Nobody really knows my mayor Just told everybody that they couldn't operate their property for six weeks What? Yeah, he's like you have a business. Fuck you go home Oh, well On what authority like why did the federal government not go and depose that guy and Restore everybody's property rights. Well, I don't know. I don't know what the rules are right Apparently by the rules your mayor and your governor can just Prove you know prevent you from making a living the federal rights, you know I can just tell you oh you have a business and a fleet of trucks and you have other contracts you have to fulfill But that you can't fulfill I'm gonna I'm gonna torturously interfere with the contracts you have with your clients not allow you to fulfill those Fine and nobody's gonna go to jail over there's gonna be no consequences for any of these governors or mayors that have done it Sure, and maybe there shouldn't be But where's the laws like what are the laws? I have no idea on what authority. Yeah, I have no idea Interesting, so so you would not call yourself a Proper terrarism. I am not There you go. I am not there you go I'm probably a distributist I don't know what that is either You can go read you some like uh hilarious bloke Or gk chesterton. Oh, I like him Yeah, they're like uh people Gover society is best when we have lots of small holders Like right government should govern so that it encourages more people to own their own way of making a living Right, lots of small businesses lots of small property lots of uh Well and a lot of a lot of using cash and just Given giving people economic agency in the small in the smallest units possible right like right down to the individual and uh They probably wouldn't think a lot kind about corporate person hood And a bunch of wackadoo shit like that, right? Yeah, that's me. That's me. There you go. Terrarianism is the wacky man Sounds sounds wacky. Yeah Well, uh Yeah, that's a barbell logic podcast So send your questions people to questions at barbell hyphen logic Dot com and we won't answer those things on a future show And uh the shows are always monday thursday and then a little show on sunday So uh set your alarms and get up at 4 30 am central time when the show is dropping. I've talked to y'all then. Let's see it