 So then you've got the next track down that medium track that block track. That's kind of the middle of the bell curve track That's really what most of my clients do most of my clients are gonna come in and they're gonna have one primary deadlift day Where they're gonna deadlift heavy first and back offsets for the enough volume Next on the same workout and they're gonna have another day where they do a supplemental lift And it's gonna be it's gonna be based on their Weakness based on the thing they need to work on and I think that tends to work. That's that block model 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 Nikki Sims here with your very trusted barbell logic man himself Matt Reynolds Today howdy today we're gonna talk about Something that I have actually really wanted to ask Matt, which is which deadlift track is right for you and By that I mean which path are you gonna take on your deadlift when things need some change? There seem to be a lot of different things you can do you can moderate the frequency pretty significantly Some people will make progress with deadlifting once a week You can have a lot of variation between the between the supplemental deadlifts between a regular heavy deadlift and an RDL where the stress is just significantly different and A lot of variation in the rep ranges So I'm curious and I would love to know from Matt because I think he's done a really good job with Me and being selfish here with my deadlift how he chooses what he's gonna do with his clients What do you think Matt? Yeah, I think the first thing that we have to do is to talk a little bit about what are the different tracks, right? Like how many different deadlift tracks are there deadlift is kind of interesting because it's probably different than the other lifts because It is Really hard to recover from yeah, it's probably the hardest thing to recover from and so when I think about Before we talk about how we choose the track by the way when I think about tracks like going on tracks, I took a Anthropology class in college nor you study a specific people group or people groups and It just this is this would have been back in like the late 90s I studied the Japanese culture and in their education in their public education They put kids on a track on an educational track, right? So from a pretty early age like fifth grade sixth grade not really young but like, you know fourth grade fifth grade sixth grade seventh grade they start to put kids on a track where the kids who You know have the most academic success and fourth this sixth grade Essentially are on a track to go to the best high schools and go to the best colleges and And so on and so forth and the kids who maybe show more promise in and working with their hands or You know that sort of thing would be put on a different track attractive that again I think that probably culture Would maybe look at that is not quite as great of a track, but I think as time goes on We see that being on a track to become to learn a trade to become a plumber or electrician or HVAC or that's a great track Oh, yeah, it's important and useful and you don't end up with $200,000 in student loans that way so another option and so so when I think of the word track I kind of think of that same sort of scenario where okay, we're trying to figure out what? Deadlift track works for our clients And so let's go through what I think the tracks are and I'm obviously there's permutations of each of these and probably things between But I think I can really identify. I was just thinking about this a minute ago three primary deadlift tracks so the first one would be the very high intensity the heavy heavy and Very low volume slash frequency Deadlift track so usually it's like a high intensity session where it's really heavy Maybe to a top set of a of a single a double triple top set of five like that's that is the volume on the high intensity day That's it probably no back offset It's just heavy and there's usually a lighter day That's like a speed work day and this is kind of the what I would call the Westside model This is the model that Louis Simmons Invented or or really did I don't think they deadlift was such a low frequency now But there were times when Westside was really making their Westside powerlifting from Westside Barbell Club in Columbus, Ohio Was making their sort of rise to to fame and power in the early 2000s. They were like yeah We deadlift like once every six to ten weeks Literally, that's what they said wow But they did a lot of good mornings like heavy good mornings and things like that so Very low frequency very high intensity. That would be one track and it might not be as as As extreme as that change. Yeah, that's a little extreme once in two weeks Maybe yeah, yeah, or even even even training once heavy once a week but just doing way not very much volume on that day and Significantly reduce volume on any other days that you might pull The second track I would think about is the the moderate slash high intensity like it's pretty high It's just someone between moderate and high and Moderate volume slash frequency Which would really be like the block model So not the Barbell logic online coaching model block, but the Russian Block bill OCK although it might have been see there, too If we're talking is that how you spell the communist version of block. I think so Okay, I don't want to have any extra letters. Those aren't doing anything. No, definitely not No, just taking up resources That's right And so that model tends to be a you might hit a heavy top set on the main Deadlift day again of something like a one to five rep top set But some back off sets for some additional volume, you know two three sets of three to five reps somewhere there and then you're usually gonna have another day where you do a supplemental lift For the deadlift something like a deficit deadlift that you often has a fair amount of Volume it might be something like five sets of four Yeah, or a rack pull or an RDL or some sort of supplemental lift where it that's usually specifically attacking a Weakness so that would be tracked to and then the third track. I would say is the the moderate intensity high frequency and Moderate volume per session although if you look at because of the high frequency it's kind of a high volume model and that is really what I would call the DUP model and so usually that would have something like a strength deadlift workout per week, which might be like three sets of five or even three sets of amrap at Fairly high intensity eighty five percent eighty eight percent something like that a power Workout for deadlift, which would be it would start By looking like the west side speed model So it might be like six sets of three or six sets of two Short rest, you know every minute on the minute or every 90 seconds or something like that Do you ever do a variation for that speed work like a deficit or a I? Don't but I do use yes I do you do I do use accommodating your resistance I do use chains and bands sometimes sometimes against bands sometimes with reverse band and sometimes with chain I like that for for that work But then as time goes on and you push through the cycle that Quote-unquote speed work becomes less speedy and it also has less volume so it might eventually get to like five sets of one Four sets of one three sets of one and by the time I'm getting up there. It's definitely no variation It's definitely exactly the competitive version of the lift. I'm wearing a belt I've got you know, I'm pulling with a deadlift bar or something like that I remember doing some of these speed speed deadlifts and I was like these are not speedy these Yeah, they're kind of called like they're really called power days Yeah power days So you've got kind of a strength day a power day and then you've got kind of a hypertrophy day On that dup metal a third deadlift day where you definitely could use a supplemental movement You might just do something like deadlift for three sets of eight or two sets of eight It's relatively high volume, especially reps per set But you also might do something like a stray light deadlift or Romanian deadlift Something that you can kind of get higher volume work in super light So those are really yeah, so those are really the three tracks So you got the kind of high-intensity low volume model the kind of middle Which is the west side model the middle of the road model So moderate high-intensity moderate, you know frequencies twice a week Volume is sort of moderate and then you've got the high frequency. I'm going to deadlift three times a week I have to obviously sort of wave my volume and wave my intensity to be able to get the right stuff But you've got basically a Hypertrophy session in there a strength session and a power session and so those are really the three tracks and Unlike Much of the other programming for the lifts I don't know that it that you follow Kind of from one track to the next to the next as you become more advanced I don't think you really necessarily make minimum effective dose changes to and cross the tracks now that doesn't mean that you don't ever End up on a different track than you are, but I think for the most part You end up on kind of a track that works for you and for most of your lifting will stay on that track Yeah, what do you think are the characteristics of a lifter that would make them be successful at one track and maybe not another Yes, that's a wonderful setup question that I assumed was coming So like for a team so Yeah, so um, so I think that demographic it plays a huge role in this right so I think that lifter sex plays a huge role. I think that um, the more testosterone you have And the more ability do you have to that you have to recruit muscle fiber? often As long as all of that testosterone is is endogenous testosterone not exogenous testosterone is not In inserting into the muscle belly of your butt cheeks Via a vial Then you tend to have a harder time Recovery from the deadlift and you might be more towards the west side low volume into the spectrum, right? And so what I found is higher testosterone Larger men Which often Those coincide with each other, right? So guys that maybe look like me big hairy balded bearded strong Old dudes do well on that Hello Yes, right. Hello 87 of the listeners of barbara logic No, um, you know, I think I think you you'll tend those those types of people and the more of those qualifications you have The the more chance you are going to lift in that sort of low frequency relatively low volume pretty damn heavy And also I think that strength levels and advancement has a lot to do with that, right? So the stronger you are Which doesn't always necessarily mean that you are an advanced lifter, but definitely if you're strong And advanced right you cannot make Progress or add weight to the bar every workout or every week But now you're adding weight to the bar, you know every two three four six weeks And you're pretty strong your deadlift. I mean honestly, we could probably actually assign a load here And it obviously depends on the the the body size of the person But like if you're deadlifting over 600 pounds There's a greater and greater chance that you're going to be one of these high-intensity low volume people not guaranteed Definitely if you're a 5-pound plus Male 40 year old deadlifter who deadlifts over 600 pounds. You're almost certainly going to be on this track And I know we have listeners who are going to be like well, I'm Three of those five things Well, then you're not sure yeah, right? So then you've got the next track down that medium track that block track And that's I think that's kind of the middle of the bell curve track That's really what most of my clients do most of my clients are going to come in And they're going to dead they're going to deadlift. This is this is more You know as we get down this track everybody starts to an LP Right and so everybody deadlifts kind of every session and they get to point you deadlift every other session When we get kind of past that spot This is where we start to see the track come in for most of my clients They're going to have one primary deadlift day where they're going to deadlift heavy first And back offsets for the enough volume next on the same workout And they're going to have another day where they do a supplemental lift And it's going to be it's going to be based on their Weakness based on the thing they need to work on so that supplemental lift again Like a deficit deadlift or a or a rack pull or a romanian deadlift or a chain deadlift or reverse band deadlift or Any of those things would work and the volume on that supplemental day is usually fairly high And over time as you get closer and closer to a meet or to trying to set a pr and performance Just like everything else the volume is going to come down a little bit and the intensity is going to go up a little bit So eventually you might do a rack pull to a max single or top triple or something But you're not going to start that way And I think that tends to work. That's that block model And then the third is that high volume model and I think for for if you think about it It's really sort of the opposite of from a demographic standpoint the opposite of the first group. So females lower testosterone guys Smaller body weight people people who weigh on, you know, men who weigh under 220 pounds women who weigh under 160 165 And of course, there's all sorts of variation based on height and whatnot. So you're just you're just kind of blanketed statements younger People people have the recovery higher recovery ability again, not something that we really deal with or talk about or promote in any way shape or form but lifters who would use performance enhancing drugs and have A higher recovery ability might have the ability to lift with more frequency. That's all there is to it And not necessarily now that the advancement and the strength level Here's the interesting thing the advancement in the strength level. I don't think plays as big of a role So what I've noticed is that really strong 198 pound guys Can still tend to I mean guys that are 198 and have a 600 pound deadlift So a 3x body weight deadlift can still tend to deadlift with higher frequency Then the 275 pound guy that has a 700 pound deadlift And I don't necessarily know why that is but I I think that's true Hmm I have another question What about people who have a pretty significant discrepancy between their squat and their deadlift? So or when their squad and their deadlift very similar and I'm thinking about someone like Carl shoot Who's deadlift and squat are like pretty much the same so They're they have they would have You know double the amount of days during the week when they're moving a similar load So would you put them on a certain track because of like Like Carl shoot is like well, you're gonna squat and deadlift about 550 pounds for each. Yeah, that's a great question. And then someone who's like squatting You know half of what they're deadlifting. Yeah, so if you take a person like a Carl shoot who squats and first off Is built to squat usually a longer torsoed person Shorter femur and they're gonna have similar Similar weight that they're gonna lift you'll also notice that a person like that their their deadlift looks more like a squat In the bottom of their deadlift They're they're not below parallel like a below parallel squat But they're a lot closer to parallel than somebody like you would be On a deadlift like your hips are very high and your knees are very extended at the start of a deadlift A guy like Carl's got short legs and long torso his his knees are Bent at a 90 degree angle somewhere in that ballpark On a deadlift. Yeah, he looks like the guy that they draw on all the boxes that tell you how to lift The lift with your legs not with your back guy That's exactly who he is So for him He's probably gonna squat with a little higher frequency because he can because it's more efficient And he would probably deadlift with a little less frequency because it's less efficient And it looks a lot like his squat So so he'll get some carryover from his squat to his deadlift more than you will And he'll get some carryover from his to his squat from his deadlift But we can't hammer both with high frequency because they're just too similar And so if the primary Strength mover as you start to think about that for a guy like Carl if it tends to be squat You're probably gonna back off on the frequency a little bit on deadlift So he's probably gonna deadlift more in that block style probably That blocks down and Carl has lost a ton of weight over the last over year. So he's very lean He doesn't weight 270 anymore. You know, he's a what is he 230 or something. So he's a lean 230 And so, you know, he can he can have some frequency in there, but not not too much So if he went back up to 270 Which he won't but if he did he would probably be more on that west side style lift really heavy once a week speed work Another time week Now on the other end of the spectrum is somebody like you You're not built to squat at all. You are built to deadlift And so your squat is really training for the squat and the squat only It certainly has some systemic effects for you, but it's not very efficient long legs short torso have to bend over a lot Knees get very closed on the squat for you And so you're going to squat to drive up the squat But really probably the best prime strength driver For someone like you who is tall lean long-legged short torso is going to be the deadlift And so that's why one of the things we found we should probably say is that we found over time Is that you tend to do better with high frequency deadlifts now You don't can't lift high frequency deadlifts super heavy three times a week, but we're doing a similar thing to what we talked about It would be like a heavy deadlift Your even like what we might call a power deadlift with like low volume low reps one to three reps high sets A day that is more of that sort of three sets of five three sets of four four sets of four Kind of strengths piece And then usually for you it might be like an rdl or something for your for your hypertrophy piece And so you can you can do that as the main because deadlift. I think for you is sort of the main systemic strength driver for your body And then we had to be mindful with squat programming And I think this is important too for people who are built similar to me with Where they have to lean over a lot is like when you have that much moment on your back You know you're training with a whole lot more moment than that's right People would so squatting with three times a week might just be like A whole bunch if you're deadlifting three times a week and you're squatting three times a week That's a lot of training on your back And so there might be the argument there that maybe someone Would do better squatting only twice a week In order to preserve like the training effect or make sure it's the right amount for the back for sure So we found that you can deadlift three times a week, but you can't squat three times a week And you definitely can't do both at the same time and I I think that's actually a fair Argument as well for people who are advanced. I think I think that five slots a week between the squat and the deadlift For most people is sort of the top end It's hard to do six slots a week now if you're Again, if you're a pretty athletic person, you're pretty lean Some of your slots are things like you're an Olympic lifter as well So some of your pull slots are like clean or snatched and some and one of your squats is a front squat It's just not as it's not as Stressful, I think that you can do I've got Andrew Jackson doing that right now He's basically pulling three times a week and squatting three times a week But a couple of those sessions aren't very hard when they're they're quiet a bit You don't have any deadlift sessions that aren't very hard Even your hypertrophy session is pretty hard. Yes, but then you would like your squat sessions to be as easy as possible Oh, yeah, I want it to be like like it didn't happen Yeah, well you think about You know and that's that's another thing that I'll use is just that recovery as as clients taught to me about their recovery If they're like look, I can't My back is just not recovered from two days ago Well, then we got to back the frequency off and you know, we talk a lot about yeah Three times a week deadlifting versus two times a week You can just as easily go Three times a week one week two times a week the next week three times And then you're there two and a half you can also go one time a week for those Big strong heavy guys one time a week one week and the next week you pull twice And then once and then twice. So yeah, and that's you know, you got that 1.5 times which is fine Yeah, and I feel like that's something that you can only do with deadlifts Like no other lift would do well if you did that maybe super heavy squatters Or there are times I'll squat three times a week and two times a week But not one and two it's just not enough It's pretty rare that you meet somebody who needs to squat less than twice a week And of course press and bench press interesting thing about that is That tends to be more like Five sessions to me is sort of like the low end of pressing and bench pressing You you will often end up with at minimum A press and bench day a bench and press day And then a third day on your lower body day where you do one of those movements And that and all your excess and all your accessory movements That's right where you're doing dips and rows and all that other kind of stuff. So I have lots of clients that bench three times and press three times So they do six But I think that you're getting in that realm that you can kind of see it's a little less I also think deadlift in general This is just kind of a I don't know if I've said this in the podcast before I probably have Is that For me the deadlift volume per workout Tends to be one set less than it is for everything else. So for example If the strength movement is three sets of five for squat bench press and press It's probably two sets of five for deadlift If it's four sets of five for all the other lifts, it'll be three sets of five It's usually one set less Because of just the recovery ability difference. And so we've just found that you just don't Not only do you not need more volume, but that it's actually probably detrimental at some point By the way, it sucks to have to deadlift like five sets of five or five sets of six You're just like, oh, this is it's not nearly as bad as the other lifts I mean the other lifts are not Yeah, I get it And I wouldn't I tend to never program am wraps on deadlifts. I don't either So yeah, like I have a lot of people on 531 and I just like no, you're not doing it It's funny though. I actually do am wraps less program members less on squat Because I'm like, I don't know like the thing about a deadlift is If they're doing an am wrap and they get to a rep that's just like this is really hard And I don't know if I'm gonna get it. They can just put the thing down or drop it Preferred you not to drop it But on a squat, I don't like listen How many missed squats do you see as an online coach in a year? I don't see very many Gosh, actually how often you see somebody bail on a squat But how many times you see somebody hit a set of four deadlifts and they're supposed to hit five and they start to pull the fifth and like No, I set it down I see three of those a week I don't I don't ever see spots like that and then bench and press are the same way right, especially press like Press is always an am rep Like I am rep everybody on press because I'm just like well That's press is a oh press not in itself. I feel like maybe just yeah, that's right. Yes Yeah, I just know I program it that way because I'm just like You're not gonna drop on your head and you're either like you get it or you don't you put you know And you rack it when you can't get it and it's gonna be okay Like the only thing you have to overcome if you don't have to overcome some like Physical effect you just have to overcome the mental effect of oh, I missed a rep And actually that's that's I think an important point is that for people who are I want to say mentally stable. That's right. You have to write For for people who are more confident and like and it's not I mean listen, you're you're honestly you're twice the lifter Than I than I am for sure But I don't care about missing it doesn't bother me when you look at the same thing like in a in a meat When you go to a meat you need to go Eight for nine or nine for nine or you're like upset about it I'd go five for nine hit a pr and be like I'm golden. I couldn't care less I would love to pass on most of my third attempts. That's what I want to do I would have hit pr on number two Grind it enough to walk over to the table and be like pass on number three And most people most yeah, it just it doesn't bother me to miss lifts at all I don't want to miss a squat. I think actually I think I've only missed one squat in my hole I've had some red lights for depth But I've I've only missed one squat in all my years of ever competing where like I had to get Saved like they were catching me and pulling that it's only happened once and so Yeah, I think that's part of it too as you're as you're programming this stuff You have to think as a coach how to help your lifter have success In the gym and some of my lifters don't need it. They can miss. They don't care. It's a bad day They can chalk it up dad just everything felt a little weird No big deal and then other people sort of come apart at the seams when they start to miss lifts And so you've got to make sure that you you program a little more conservatively for them But but yeah, that's typically how I do that track. You just you know, the bigger you are usually more male and inability to Recover well and often usually strong in advance. They're going to have probably deadlift with less with less frequency and less volume and The smaller you are I think I think body weight really plays a huge role in this because I think about I've got a handful of clients that are really strong and not very big and they can deadlift with high frequency It's interesting But those guys those guys that weigh close to 300 pounds. They just can't And they do tons of volume. It's not that they can't I mean, I've got guys that are way close to 300 pounds are still I mean cardiovascularly even they're in great shape. They'll do strongman stuff at the end But you even think about a strong man like strong men who are competing pro strongman They can't deadlift three times a week But those guys deadlift a thousand. Well, who's the strongest deadlifters in the world? Everybody in the world strongest man stronger than power lifters, you know It's so weird. All those guys are deadlifting 900 pounds plus They're giants. They're just huge. Yeah, so they're not the sumo deadlifters who are moving the bar Four and a half inches. They're moving 900 pounds. That's right. And actually that's another we didn't talk about that But that's another that's another thing to think about the more efficient you are in your deadlift The more frequency you can probably pull with So when you see somebody that's just doesn't move the bar very far or they're a really good sumo deadlifter Which again, I'm not gonna, you know, I'm not gonna knock sumo for the people who compete especially It's part of the rules. Like why would you handicap yourself? Um, I've got I've got a guy who's actually on the podcast not long He was a coach of um of another client that we interviewed on the podcast and he He's sumo deadlifts. This is a little guy. I mean, he's like 200 pounds. He's in australia The bar literally moves like three and a half inches when he did when he deadlifts And he deadlifts, you know, the guy is like, uh, I think he's like a high 400 pound squatter And he's an 800 pound deadlifter And I'm talking a raw sumo deadlifter is crazy because you just watch it He's like that guy is just his lockout is on his kneecaps and he and then he has super flexible hips So he's got a stance where his toes are against the plates on the inside of the plates He sets it down and he's one of those guys and he sets it down He has to turn his feet back in real fast as he sets the weight down Because if he's off even a half inch, he's gonna smash his toes. So I can't Yeah, I have like a mom instinct probably the only mom instinct that I have that I'm just like, oh god I was watching that the other day and I was thinking to myself like are is that even a legal deadlift? Like I don't I need to go back and read the rules. I can't move my feet on a deadlift I'm a conventional deadlifter as I set the bar down. I could never move my feet But I always wonder like in a in a meat when you watch you sumo deadlifters do that I need to go back and read the rules. It's probably different per federation But you know, their toes are basically touching the plates are just about they start to as they set the bar down They turn their toes in real fast and so they're actually moving their feet in the middle of the lift So that can't be legal and at least some of the tougher federations. I would think Yeah, I wonder about that. So interesting Yeah, so yeah, those are the three primary tracks that I would use to deadlift Um, I would say this just like anything else that we where we utilize the minimum effective dose Theory of programming. I would never just jump into The dup high frequency style like you can get there over time. Yeah, and I think that Most people start in the middle of the bell curve in that sort of block style And usually that usually starts with intermediate training where you're doing An intensity deadlift day and a volume deadlift day And then as time goes on you might move to that Intensity and volume on the same day and a supplemental lift on the other day And as you start to do that if you're a person who just cannot recover Then you may go swing the pendulum towards the west side style where you do less frequency Higher intensity Lower volume But as time goes on if you if you do well in that block style training You're like, you know, I think I could actually handle a third deadlift session Then that's how you would step into that that role of the the track of the higher frequency And that's kind of what we did with you I think we just recognized that squats were not providing The stress that you needed to continue to drive strength adaptation Because you know, and you've got some we've talked about on the podcast where you got some hip issues And you could we just couldn't stress your body enough with squats So we were able to add another a third session of the deadlift to keep driving that stress and you were able to handle it Just fine Right That's how I picked the tracks. That's good Stolen from the Japanese public school system Do you think they have a barbell coach track? I doubt it I don't know. I would guess not. I don't see a lot of I was gonna say It's interesting that uh, it's interesting some of those east asian countries that have really picked up on this and they love this style of training Japan doesn't seem to be one of those So you see some bodybuilders you see some bodybuilders that you don't see a lot of japan Like you like south korea. You got some people are strong south korea, right? Singapore you guys people are strong in singapore China part of it I wonder China's just a talent pool of you know, 37 billion people So china has china has four times the population of the world in it It's actually four times that that's a joke because they couldn't be four times There's a lot of people So, you know, whatever the thing is if you're like, oh, you know, how many How many can join twins like boy, there are a lot of chinese can join twins. Well, yeah, there's six billion of them So, you know, it's just a that you're playing the it's just the numbers game So, yeah, there's some powerlifters there, but I don't know come on japan We need some more power lifters coming out of japan Yeah, what are y'all doing so disciplined you think they'd be great So Look at it stretching good at stretching They have a stretch routine that they do I have no idea I'm interested now. I'm gonna look it up on youtube Yeah So so that's our story the deadlift track. So that's how you figure out what deadlift track Is right for you anything else No, those were all my questions. Thanks for letting me ask you all of those on a public forum We've talked about this a little bit with you Um over time. So I know this wasn't exactly one of those podcasts where you're like, I'm trying to ask questions for A friend all my friends that listen to the podcast actually you because we've talked about this before You know what track you have you know what track works for you in deadlift and and by the way I'm actually on the opposite end of the spectrum I can't deadlift with any freaking the stronger I get when I come back and I start training And get consistent I can train with high for relatively high frequency Certainly two times a week sometimes three times a week once I start deadlifting over 600 pounds again I can have one heavy deadlift session a week. That's it now I can I can speed pull a little bit on that other session So I might be pulling 600 or over 600 which is kind of where I'm at now And then 405 for a few doubles and triples that's about it for me and I can't recover I mean even going down the going down the stairs in the morning And I'm like my back is still smoked from two days ago, you know, or putting my time my shoes You know, I've been over it's not about not being able to breathe. It's my erector's like, yeah, what are you doing? You know, I was like, God, you haven't pulled heavy in three days. What's wrong with you guys back there? They're like, we're old and beat up leave us alone Like the opposite of dog. Yes. Yes. Yes Every one day So that is another episode of the barba logic podcast Thank you so much for listening. If you like us if you like niki sims and you hate me, that's fine Give niki sims five stars on give me fast on itunes or Spotify or I don't know iHeart radio or overcast or any of those other places where you can Listen to your podcast. We love a five five star review Gosh, we got a lot of five star reviews. It's awesome. And we're just about to a thousand So a few more would be let's do it. How many I don't know any look at I'll look it up And then we'll we'll talk about all the next podcast will be fun to talk through that so and this is coming I think we sort of teased out the new technique series was potentially coming out today the one that you're listening to right now So for those of you guys that are that are sort of depressed that we didn't come out the technique series I just had a few more edits I wanted to make and I wanted to make sure I gave it all the right amount of time So it will it will definitely be out a week from today. So the new technique series coming out a week from today So we'll see you then and uh, yeah, have a great week everybody. Have a good one