 Ladies and gentlemen silent Mike back again today We're gonna talk about my training my current PRs big PRs this week feeling very very strong We talk about beltless training when how why why you're misusing your belt or misusing your beltless training Before we dive in be sure to subscribe Turn on notifications give this thing a thumbs up check out my twitch twitch dot TV slash Salamico 2k's Streaming four days a week Monday through Thursday brand new gaming channel Salamite gaming check it out link in the bio Daily videos for all my nerds out there. Come kick it. Come say what's up. We're building an awesome community So we talked about my programming getting back into the gym whether it's a long break Vacation injury, whatever it is and basically you can rely on linear progression. You can build your way back up With sets of three five etc on very specific movements and just add load weekly kind of depending on your base And how strong you are you can add, you know two and a half to five ten percent even weekly So for me that was 20 to maybe even 50 pounds weekly just hitting triples on squat bench dead my main accessories Any kind of pole movement chin-ups rose and the front squat as I want to build my little quads back up to see what we consume Oh, so now that we're four or five six weeks back into the comeback now that linear progression is kind of run out for me Now it's time to build my strength back. I found my baseline I don't necessarily know where my strength is in terms of PRs But you know mid 300s bench, maybe a 500 pound squat and maybe around a 600 pound pole And that's with again a long break and just getting up there my work capacity my general volume conditioning It's still pretty low But we kind of narrowly adapt You got the skill set back to pull those kinds of weights So now it goes back to kind of what my normal programming may look like for myself in an offseason I just kind of I wouldn't say wing it I have a general plan and I have guidelines that I go by in my head But I'm not writing down my exact RPE and I'm not writing down my exact load Basically what I do is I have an idea of the load I want to hit coming up to a meet with it or sorry coming up to a training day And then based on how I feel that day, I'll kind of judge back off or add load So last week went nice and heavy felt really good started sumo polling And basically what I'm gonna do is I'm gonna work up Two days on one day off two days on one day off in my training split again one day is kind of squats Bench and push one day's deadlifts front squats and pole The main two kind of patterns going back and forth will be a heavy two days in a row on my main movements That's belted low bar squats That's bench Belted sumo poles and belted front squats and then on the other days It's just gonna be beltless and perhaps sleeveless I think everyone Still believes that this belt is like this miracle and going beltless is a miracle And that's kind of what we want to talk about today in general training I think some beltless work is good and it can help you But it's how you apply it and most people think that you can do this beltless training cycle or have beltless days And they get the super compensation when you put on your belt and all of a sudden you're gonna be super strong I think the best use of Not using about going beltless is actually just to limit yourself limit the load on your body and limit the fatigue So on my light days, I'll just be going beltless simply because my confidence in my lift and the actual load I can actually lift is probably less I Don't think a belt adds 20 30 40 percent someone's one rep max. If that's the case It's probably more of a confidence deal than the belt actually adding that much load And so for me I do everybody feels a little more confident when they have a bunch of gear on a feels warm the Proprioception and it does add support for sure But point being is that those light days are kind of forced light days Same thing you can do is kind of like under load lifts and you can do something like a deficit pole a paused lift a tempo lift Maybe something against bands and chains depending or even do more reps Depending on what your training cycle is and that's ways to not always just lift maximal amount of load Power lifting squat bench dead and the techniques that we're most comfortable with are the way to lift literally the most amount of weight in the gym And doing that all the time not lead to CNS burnout like all you kiddos think but it can lead to overall fatigue I mean CNS again, I've ranted on this a million times. That is like what we are and what we do So yeah, but general systemic fatigue So I'm balancing my loads balancing my workload by going beltless basically every other session And then on top of that I'm just kind of hitting top top sets of Singles doubles and triples depending on how I feel. It's going to be anywhere from like an RPE eight Depending again, how I feel I had a great conversation Instagram conversation with a legend Mike Tashir legend lifter and now most of you know him as a coach But he was a stud lifter back in the day one of the guys I really looked up to and kind of you know The natural or the drug-tested raw world when when it wasn't cool to be raw And it definitely wasn't cool to be natural I don't even know if it is cool to be natural anymore or what's going on But I learned a lot from that guy and he basically came off a long break also and he posted on Instagram how weights are feeling Way heavier than they're moving RPE is a little weird because you want to base it on performance but RPE means rate of perceived exertion and what perceived exertion would mean is kind of how it feels But that's not necessarily what we're rating it on because something could feel really heavy on your back But you could still crush it so you could probably add load so point being weights are still feeling very very heavy to me But they're moving pretty dang good. So last week 545 times three on the deadlift today I just worked up to 565 times one yesterday I hit a really hard double on the squat or really heavy double actually not that hard, which was 475 I believe For a really clean double it actually moved really really well But since that was less than 24 hours ago It's just a little bit tired probably and so my pole wasn't as heavy as I wanted So I work up to that heavy single double triple back them on down So I back down to just 455 hit some sets of five on that Light front squats because my knee was just getting a little achy So just did like a plater to for some reps and then finished up chins biceps kind of game over Again, I'm gonna do another four to maybe eight weeks and kind of Chug away as much as I can at these lifts until we kind of feel things are starting to plateau Or I have to use the same weights over and over with the same performance, you know the same feeling the same Speed on the list and then I'll probably have to switch up my variations again rinse and repeat baby That's programming some troubleshooting without being too complicated. So Know when and how to apply your belt. Don't think it's a miraculous thing to do a six weeks No belt then you're gonna put on your belt and hit a hundred pound PR Sprinkle it in when you need particularly probably off-season stuff getting closer to a meat sometimes It's better just to get used to your equipment because it can feel funky not putting on the belt again And you want to be in the best shape you can with competition specs So ladies and gentlemen day off tomorrow training Friday and Saturday next part of the video I'll chat about what we do there. I got to think about it. I don't know But I'll see you Friday or Saturday didn't feel like working out and the internet It goes through phases, right? What's it waxing and waning moons and high and low tides and There's other terms for that that I can't think about right now didn't have my morning coffee But there's like two different groups right later like now trying to preach and like scream to you like dig deep if you listen to music you're a pussy One ten thousand miles every day Deadlift every day and then there's the other side that that like treats you like a little butterfly like notice your feelings If you don't want to work out just don't work out don't work out at all Maybe you go years without working out But one day you'll want to work out and go work out and obviously the answer lies in the middle here to like be Self-aware enough turn yourself into athlete Pick and choose the days where you can push really hard But for me, I think I am dead middle of it where I know a certain amount of I know what it takes to get strong I know what it takes to have a successful business I know what it takes to have a successful YouTube just because of trial and error and and trying chugging along So then when there are off days like today woke up kind of grumpy didn't sleep that well you guys ever wake up and I woke up and my eyes open and You have one of two thoughts one is like damn It's probably like noon and then I roll over and I look at my phone And it's like seven in the morning or the opposite you're like shit It's probably like five in the morning you roll over and it's ten either way probably means like you're not sleeping good Or at least for me that means like dang I didn't sleep that good often I would just wake up around eight or nine and I'm like man I feel good and that's how I know I slept well today was one of those bad sleep days I had no clue what time it was my throat was dry. I was probably snoring all night I'll just that whole deal backs a little achy part of the game You're gonna get beat up as you're trying to get stronger And so I came to the gym and I just got enough done Again, I'm not the oh Mike check your feelings and just stay in bed Whatever self-care means to there's so many mini rants. I want to go on and I can't flush them out Because we've got a time limit on the video but people are saying like just do a salt bath and that's self-care like go get a manicure And that's self-care. That's not self-care kids like Mental health is like a real thing and it's much more in-depth and just getting your nails done once a week to keep yourself happy Like that's not how it freakin works Otherwise the entire America would be the happiest country in the world because we're so we're so materialistic and we're so So we're so selfish and self-indulgent Everyone's like going to a movie or a dinner or doing their nails once a week Like then everybody be so freakin mentally healthy and we're probably the least mentally healthy country in the world If I had to probably not that's a stretch, but you know what I'm saying point is mental health's a real deal There may be times like this past fall where I had to like literally take off the gym But other times there's times where you just have to get enough done You don't have to go a hundred percent every single day But doing the small things every single day the the meat and potatoes of your workout the meat and potatoes of your work over ten years We'll give you the effects the stimulus both working out business Relationship-wise just sending that text like you don't have to hang out with your best friend every single day to become best friends Right or stay stay in that relationship or marriage or whatever But doing the small things shooting a homey attacks you all man think about you hope you're good Have a good weekend doing the small things over a long time can build a deep friendship Build the physique and the strength you want build the business you want so today Long story short was one of those days for me not feeling great just got it done So a couple sets of five beltless sleeveless. It's my light day on the rotation Low bar back squats. I did a wider grip bench because I also was gonna go light I just didn't have the the energy to kick We also have plans. I don't know if we're gonna vlog it. That's up to Connie But we're heading to a fit expo say what's up to some people I haven't set up high-two in a very long time I'm pretty antisocial so it takes a lot of What's a word ganas? I think is the Argentinian or Spanish word for nuts or like courage I don't know correct me in the chat So I know I'm babbling. I apologize Squats three sets of five beltless bench wide grip couple sets of eight And then I'm done and then I'm done I just don't have the mental attention span today to get all my work done. I want to go grab a coffee I want to go say hi to my friends I might be a little anxious already because I got to go you know into this like big fitness public setting Which I'm not like used to anymore I used to do expose every like three months for five six years And so you get used to that stimulus but being you know a little more introverted and into myself I'm not used to that. So it has me thinking a little bit. So I'm gonna try to avoid That feeling so I'm not gonna put extra stimulus from the gym or pressure on myself. So grab a coffee I'm gonna go shower try to look pretty and head off to an expo But I appreciate you guys sample week of how we're training the whole beltless rant know how to apply it Keynotes beltless know how to apply your beltless training Keynotes know when to push in the gym when to know to back off the gym Know when to take a day off Which I think is actually if you have a program and a good coach is really rare you actually fully take a day off Be more self-aware Actually work on your emotions your self-care more than just getting a manicure a bath and eating a cookie and saying you healed all your Emotional struggles and trauma from the last 30 years Something like I'm out of here. Appreciate you catch you on twitch Four days a week head over there come hang out whether you like video games or not We have a great time great community cap me on my podcast 50% facts every Wednesday and daily videos Connie's going in Daily videos on the brand new YouTube channel check it out silent my gaming link at the pile. I'm out