 YouTube what's up leg day back in Sacktown drops live 3sb.co if you want them hoochies get fitted a nice French Terry easy training short five-inch inseam I'm about 210 595 10 and I'm wearing two XL for a little bit baggy I got tights underneath if you want to make sure hooched up I can fit in an XL pretty good we're gonna try to squat heavy double or triple deadless I'm kind of mediocre for some reps then probably just finish up on some machine so another leg day diet still going alright I'm locked in I'm a grocery shopping yesterday vibes are good training typically obviously have been traveling and I'm coming off like a deadlift only block so things are a little different for me I'm just mentally not stoked on lower body so put a lot more of my mental effort and having more fun doing upper body push and pull the biggest question when people talk about cutting is how do they train how do they maintain everything and the simple answer is you want to train the exact same as when you were bulking or in a strength block as much in frequency intensity and volume as you can maintain the better off you're going to be to maintain that muscle or retain that muscle for me on my lower body stuff when I'm not on like a full program I try to keep several simple so sure right now since I backed back from training where we did some like leg stuff from hit leg press and other things but I didn't get a chance to squat I don't really like to push myself when I'm traveling different bed sleep rest etc. not worth like the risk of locking up my back so I haven't squat in like 10 days and any amount of break you take whether it's one week two weeks months off of training people often come back and handle very lightweight and starts doing like sets of 20 that's not going to get you there I would handle sets of 1 to 3 RPE 7 to 8 so you're handling a pretty heavy top single for that day and slowly progress that session to session week to week so that's probably what I'll do with these I haven't dead lifted over 500 in two months probably so we'll handle a decent single on that and then probably back down same with squats I'll take this decent single back down set of three nice and clean and then do the same with deadless on my heavier day which is actually backwards we're later in the week it's Thursday now but it's just how the schedule laid out and then over time that top single go up and the top triple go up and on my other days I'll be handling sets of 5 to 8 simplest program you ever see kaizen-training.com we have a free template called the kaizen infinite offseason and it's loosely what I do for everything when I'm in offseason then I'll bust accessories a little bit harder because I'm dieting because I want to retain some of this muscle so maybe some lunges today it's a little chilly out my joints ache a little bit I could feel the rain coming in my bones but we'll do hit some leg extensions leg curls maybe some GHR for the booty I'll show you guys one of my favorite booty movements maybe later and then cardio and we're out of here man back to lunch gotta go cook up I found these shout out Trader Joe's if y'all want to sponsor me I found these three fat 20 protein chicken hog it's a chicken sausage and typically sausage is really fatty but three fats of 20 protein for one wieners pretty good program and like progression everyone's just like a regurgitator on the internet they don't know what the hell they're talking about so people like well how do you program they'll say like well you want to progressively overload what the fuck does that mean and how do you do it right so obviously means that we don't want to lift the exact same amount of weight the exact same amount of reps and sets for eternity right we want to progress to be get better at those things but how do you load that and what does that look like in application there's a million different ways the simplest is I do waves of volume so say we're doing 135 on the bench for us and that's a nice RPE 8 at like five reps right so a three-week wave would be every Monday we bench because we got to and it's three sets of five at 185 following Monday would be four sets of five 185 following week would be five sets of 185 then rinse and repeat then we go three sets of five at 190 four sets of 501 90 five sets of 501 90 etc and you do that at any rep range so if we're doing bench it twice a week got fives there and maybe you got threes on the other the threes would be the same three sets of three at 215 three four sets of three 215 five sets of five 215 switch three sets of three at 220 so you're just kind of staggering these things up that's one easy strength progression with the wave now the stronger you get the more you train more complicated we got to do these things and that's where you have like top sets of singles doubles triples maybe even fives with back downs so we handle those higher intensities because the stronger you get you can't maintain the same right so a basic five by five is that like 80% but if you're more advanced you're Bob or Atwood or some of these Russ these frees out there they can't handle five by five at 80% because their strength output is just too hot it'll tire them out so you got to get a little sneaky with how you program I don't know it's not moving it's not moving I'll start to take pics although I hate it because I am looking leaner like after slowly back but I didn't weigh this morning but last night I was about 212 and that's kind of what I've been every night end of the day meal I go to bed at like seven so I weigh myself at six and I eat a 530 so I'm like heavy you know because it's early in the night but I definitely am leaner and cardio feels good I'm going pretty hard I've been trying to get 200 cows on the elliptical as fast as I can so I started at like 18 minutes and 16 now we're about 15 minutes moving pretty good so progress is being made and my diet's locked in it's not like I'm eating trash I need some food so couple rounds of this probably just one more round I'm gonna hit the cardio and we got a couple more meetings so I'm gonna go home air fry your sausage air fry your sausage that's the advice of the day you're welcome ladies and gentlemen new videos man I think we're trying to pump out three a week stay tuned turn on notifications be sure to share this thing out Twitter Instagram I'll repost you show the love back discord good company discord.com short screw next tease all available right now through SB.co I appreciate you guys for sticking around this long selling Mike catching the next one we're out