 The world is a vampire Five two days ago lattice. I've been priced as 2000 shit late 15 early 16 So I ate Dairy Queen last night woke up to 206 feeling good my little Hammy cramped things gone, so try to hit a One heavy single here a couple back down singles. We're trying to deadly some doubles closed group bench Then we got a speaking engagement at Sacramento State University in a couple days, so Connor and I are gonna roll to some tech place We're all the nerds hang out and try to grab like a long mic. I Think that's what's called comment below nerds We'll be back on twitch everyone like I put out that Drake thing what that I was excited was like Oh, you stream you play do like bitch. I was doing it for a month straight In the link below silent M1 KKE on twitch you can go follow. We'll be live. It'll be it'll be on it popping in a little while At least three four times a week. We'll see We're taking your questions comment below Questions you guys want answered or if you want a video on the topic or be sure to follow me saw the mic 2ks Enjoy this training footage. Enjoy these answers When I squat my mid to lower back hurts for a couple days after how should I fix that? It's a broad Question you're gonna get a broad Rant now when we're training soreness is bound to happen We have to start to define what hurts what's tweaked and what's maybe injured and then what's regular soreness So if you're brand new to lifting your brand new to doing anything any new stimulus will make you soar or feel a little bit of pain I haven't been running for a long time if I just run a mile or less I'm gonna be sore or in pain because it's a new stimulus on my body's not used to Even deadlifting right so I'm doing doubles. I'm doing triples I'm building back my volume if I ought all of a sudden did a set of ten or three sets of ten It's a brand new stimulus It's outside of the zone that I've been in and I'm probably gonna feel some pain or soreness If you're squatting your mid back is hurting. It could be technique could be regular soreness or I Doubt it, but it could be an injury So we have to first just define what those things are going on and that's kind of the idea of Programming and progression is that there's no just stimulus out of left field thrown at you that there's some type of progression to get you Where you're going so You know, you wouldn't just be doing five sets of one For four weeks progressing and weight and then all of a sudden do ten sets of ten. There's no logical progression there So that is kind of That what nutrition tips do you have for some with the fast metabolism now? I don't wouldn't just automatically say your metabolism is fast or not oftentimes, you know there's a decent range that everybody kind of sits in and It's more likely that you're just inconsistent with your calorie intake and if you want to gain weight We need to be in calorie surplus. So say With your lifestyle what you do how you exercise plus your genetics You need 2,000 calories to say to stay 150 pounds chances are throughout a week throughout a month That's the average you're eating whether you think you're eating a lot or not So what we need to do is eat 2,200 2,500 a day consistently for a long period of time if you want to gain weight Tips for that eat some calorie dense foods, you know, there's a lot of different types of foods out there Yes, some junk foods ice creams and cakes and pastries have more calories per volume of food if you're eating salads all day It's gonna be hard to get 2,500 calories in but there's also healthy foods that have the same things avocado some fruits You know steaks etc eggs even So find some more calorie dense foods to mixed in peanut butter nut butters No, I'm sorry So you start to mix those things in and then it's easier to get your calories up without filling up your little boy tummy It's probably a little boy tummy. That's causing the issues not your metabolism Try to build this up and waves it to get about three weeks of this Hopefully by the end of that my diet will be done Then I'll be able to eat a little bit more food and then we're gonna judge What goals are next? Long-term goal pull 800 pounds with apps. That's maybe three four five-year goal short-term goal get below 200 pounds medium-term goal hit a big PR at 198 pounds, so mini mini medium Slurp juice jug 50 come on for tonight post Rehab exercises for your injuries and supplements you take and things you do for recovery now We'll go one by one supplements. All I really take is caffeine There are some supplements out there that have been proven that may help some kind of fish oil, maybe a multivitamin creatine Maybe it's Maybelline But I don't take any of those. I Prefer to just drink caffeine because I love it. I love coffee and I forget to take supplements I don't want to put my money into it. I just eat foods recovery Recovery the only thing you can really do is consistent nutrition consistent sleep and a program that kind of balances the volume and progression for yourself There are some things that may or may not help, you know mix studies mix reviews mix science But you know it's shown that maybe ice baths may help a little bit a 10 to 15 minute walk or like cardio after your training sessions May help a little bit. Maybe some stim machines may help a little bit maybe some massage may help a little bit, but 98% of your recovery is going to be based on adequate nutrition adequate sleep and Balancing your progression and your programming what I do to rehab. Well, if you just go back in these videos We showed a lot of it, you know, personally, I just want to take time off mentally and physically from squats and dead So that was the basis of my rehab. I did a little bit of belt squatting. I did a little bit of unilateral work I'm still trying to mix in that unilateral work because I think that helps me stay safe So lunges or one-legged movements Bulgarian split squats things of that nature I'm doing some side planks and lunges to warm up Stuart McGill, I forgot what the three he is magical three three some something But he has a kind of warm-up that helps kind of activate and engage that core the stomach before you start to lift just to You know exercise prep is kind of the thing to get your mind ready to activate those things so you can Breathe and brace properly under load valve salvas Under squatting deadlifts That's about all I did then slowly managed my volume building back up And I still am today was the most volume I handled it was five sets of two on deadlifts So slowly building and I know five sets of two isn't much especially compared to what I used to do, but Slowly surely we should go rollerblading You roll a blade as a kid I Skate I skated arena like right near my house rollerblading was like the thing Every party from like second grade to like sixth grade was rollerblading And the seventh grade of like eighth grade was laser tag for me it was it was ice skating instead of And music like this is playing the whole time. You're gonna tear a hamstring. Yeah, I would Fuck some shit up even as a kid. That's like the only time as a kid. I remember being sore Like it's a kid. I never got sore or tired or out of breath. I didn't really get out of breath doing that But I would the next day be sore. Oh my fuck. What is this for me? I do one round around that fucking ring. Do I used to crush it too Oh Or the am wrap sets in the infinite off-season kaizen program supposed to be all out or save some Save some depending on the goal, but typically this is kind of an off-season program It's a way for you to customize it again I just wrote it blankly, but we I did an entire video Hopefully I'll remember to link it below talking about how you can customize it for yourself things You can change different ideas of exercise variation and rep schemes or progressions But most am wraps and most things in the gym I always like to save one if not two in the tank So if you want to go by rpe's rp8 and a half or nine just because one technical efficiency to Kind of a workout hangover whatever you might want to call it if you go all out like actually all out physically It's gonna affect your next session too much and performance will go down where our goal is always to have Consistently improving performance and be able to progress in load volume weight intensity, etc. So Save some in the tank Don't let it all out at once I know there's like a dirty term for that, but I can't think of it. Don't blow your load That's what I was thinking. It's been a long workout friends. I am going to go buy some new audio equipment Maybe we'll see you in the gym and then sack state Thanks. Bye