 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 hartshow Welcome to the barbell logic podcast. I am Scott Hambrick. I have with me Matt Reynolds and it's got hey man. Good morning How are you? Well just before we turn the mics on for everybody else to hear you said man You do look old this morning. You do kind of look old. Yeah, it's not your best look. I Don't know what the difference is. It's not like I put on makeup and lashes and shit sometimes I know just like I have a look and so apparently my look is old No, no, no, you've looked you've I felt like the last couple times you look a little younger I didn't put any pomade in I don't think it's your hair It's my face Yeah, it's your face Face is a little redder this morning. Yeah rose going color and got those rose Old main glasses on so, you know look like Papa Scott. Yeah, I've weighed 226.6 this morning So I'm on the way back down Right, and the weights on the barbell are on the way back up. So that much is good But you know, I'll craggy faced and yeah, that's what I lifted yesterday I feel okay. This is my first as I've gotten back into training I think yesterday was my first lower body workout where I'm not sore today Right all my you know all my getting back into it the first few sessions And I would and I was going like one set of five and then two sets of five You know so like slowly building up. I would just kind of the first workout I didn't one set of five on squat and one set of five on deadlift and the next day I was like, oh my god. I'm so sore. This is crazy. It was super conservative with the weight, too You know, but yeah, I'm feeling pretty good other than the fact that it's like 45 degrees outside and raining right now. It's dark. It looks like it's 830 at night Yeah, all is right with the world. It's supposed to be that it's October 24th, man. I I like the cold. I just I like it sunny And you know, I don't know if you know this I I didn't know I'd heard a lot of wives tales about like what makes better leaves Fall leaves, you know, we got we got beautiful fall leaves here It has nothing to do with the rain Like how much rain we get right dry wet whatever doesn't make better leaves what makes good leaves is is cool nights and sunny days and You actually don't want any big storms because of course if big storms come while the leaves are turned It can just blow all the leaves out the trees anyway, and then you lose them early. So yes, if I remember correctly When the leaves change and are colorful the chloroplast die But the chromoplasts are not dead correct and Refrigerating them at night and then give them plenty sun in the day. I think is what helps do that. Yeah, that's exactly right Yeah, what's interesting for me is like the way some of these trees already will be Super red super colorful and all the trees around them just be as green as can be right And so sometimes even the exact same type of tree like you have two oak trees in your front yard One oak tree turns before the other one. I don't I don't understand that at all That'd make any sense. Well, we're all individuals man. Is that what it is? Everybody's a snowflake. I don't fucking including the oak trees Colin who Two questions from Colin every week. Yeah, Colin emails a lot, but Colin. What if you just joined? Barbell logic online coaching, you know, you could email that experience might be high-fin logic Oh, maybe is a maybe is a client. Yeah, but I was and he was asking for his wife. Is that right? Yeah, yeah, and he's an ogb member and He's leaving the wood taller. All right, then you can keep throwing questions at us. That's good He says when transitioning from a three-day to a four-day split you stick with the squat deadlift bench and press in an intensity and volume Split, right? Would you add any novel and lifts along with the the pig for when you start your four-day split? I Would but I would I would start with some accessory movements before I started with Novel barbell movements. So well when I go to a four-day split, I'll usually add some accessory movements Is that what he's asking for? I would do that first Well, he says would you only add a novel lift when a weakness and he lived starts to manifest itself? For example adding the pin press when failing on the press At lockout and that is true for me. I don't add anything until I need to me too. That's the same Although I typically because the workouts are so much shorter. I like doing a real quick accessory Circuit or something at the end for both lifts. So why both days? Cuz I like well, I mean cuz you're doing chins or something anyway So it's like chins or rose and then usually like dips or LTE's or rolling double extensions And then barbell curls and I would run those in a circuit on the upper body day Yeah, and you knock every one of those out like literally from start to finish in 10 to 12 minutes And on the lower body day depending on what they have access to it might just be pushing a prowler at that point Or and I like a heavy prowler more than just a light prowler It might be glued ham raises and reverse hypers if they have access to that or glue ham raises and back extensions or whatever So just something to get some additional work capacity in You know when people after people get done with LP They kind of have that tauntaun t-rex look and I have been adding in some Stuff to just add add a little mass to their upper body But so and if they're if they're overweight, I'll add if they're overweight, I'll add stuff in as well but as far as doing supplemental lifts I don't add any of those in until Until we need to remediate a problem with the main lift But I do add some accessories like you said they should already be chinning man So I've been coming back from you know laying off there because of that little surgery thing and yeah I'm doing it just three days, but I already know what's up. So this isn't necessarily MED, but I know what's up for me So I've been Chinning dipping rowing curls Pretty darn heavy, you know charity and I keep saying it we charity and I were used to dip a lot And we got real strong like I think I did like body weight plus 85 for three triples Which is pretty good for as long armed as I am and we stopped doing that and we always say gosh We shouldn't stop doing that. So I'm gonna I'm gonna fix that Yeah, yeah the first week back doing dips when you haven't done them a while You're all shaky. Oh, man. Time you're doing it. You know, it's like you're in a full-body convulsion Sad indeed. Yep. Colin at the end of this He says thank you for a continual service to your fellow man and making your duty to right the wrongs of exercise And promote the character shaping experience of strength training I for wanting better for it. Thank you Thank you for saying so. Thanks, man. That's great Richard says wanted wants to thank us for the content and et cetera. Thank you Richard He's five foot ten two hundred and forty five pounds twenty eight years old and He says I was wondering if you guys ever move folks over from LP to an intermediate Programming because of their squats interfering with the other lifts in the workout. He's cut his current lifts are Jesus Christ 440 by 5 for the squat 285 3 by 5 for the bench press 205 3 by 3 for the press and Deadlift 440 for 4 He says my squat is caught up with the deadlift and I've been feeling very drained after performing the squats He's eating about a price. Yeah, no shit 40 split 40 split man. Yeah, 40 split. Yeah, continue your continue your LP on a 40 split Yeah, you can and then pretty soon you'll end up with a kind of primary squat day And you'll have some deadlift volume afterwards And then the other day you'll be real heavy on the deadlift and you'll be lighter volume squats and Same thing on those upper-body lifts. That's probably you you are definitely ready for that sort of thing He says he says right now He's doing three by three for press and rotating between the deadlift clean and chins for pulls get rid of that fucking power clean Yeah, 28 years old and got kids and shit knock that off You know, I mean if you really well I mean like and if you really like to do it you can do it as a warm-up to the deadlift But I I don't like the idea. You're strong. What are you gonna? What's it? Yeah, I I agree man Like again if you don't play with it as though as a warm-up to the deadlift on the same day as the deadlift I just hate replacing Any deadlift or heavy pull day with a clean because it's not heavy enough and your squats ahead of your deadlift anyway I wouldn't I think I've said this before I don't know that I would ever For just about anybody deadlift only one time a week. I don't think it's enough So that idea of deadlift one time a week lighter pull the second time a week Which is often like a clean or a barbell row and a chin the third time. No, no, no You just throw the chin at the end of all of them if you want to or every other one or something And if you need to alternate because you can't deadlift every session just alternate between the deadlift in the row Yeah, or a deadlift in a lighter deadlift or you know, I want you I want you since you're 28 years old I want you pulling twice a week period But the end is an eye on LP But man very great good work here and you ought to be proud. I'm proud of you It's heavy squat. Yeah, and he writes in here about his food intake and so on. He's doing you're doing great work here, Richard Probably time for a little programming help. You could email experience at barbell Hi from logic comm and maybe get a little get a little help with that Nicholas says hi guys I'm looking for some advice on training Looking for advice on training and recovery balance for someone with a physically demanding job I work in hardscape landscape construction Wilbur work lifting heavy stones wall blocks concrete, etc He started and gave up on LP once already six weeks ago. He's committed to the program. He wants to succeed at it He's eating around 4500 calories a day. He's getting his eight hours of sleep. He's 30 years old 5 foot 10 and he weighs 180 He says I have not stalled out or anything yet and it's going much better than the first time I just wanted to reach out and get some preemptive advice What do you say for hard-working Nicholas? Are you really a Nicholas or are you not nick? Like we need to go to nick dude. You're 30 years old and you've got your first kid on the ground And uh, he says he's got a wife and he's a blue-collar guy. Yeah, you're nick now. Nicholas is Nicholas is what they For bankers. That's when you go to the principal's office That's right, you know, that's not okay So I I think we've answered questions like this before I mean look it's not optimal But I think you have I think you have to train before you work guys like that Right and you get up early and train early in the morning before you go and do the hard labor job Because it's so hard because your training is not going to affect the hard labor job We're gonna be like boy, I'm sure I'm having a hard time with this wheelbarrow today from my squats this morning Like that's not going to happen But you know what is going to happen if you show up at the gym at 5 30 in the evening after hauling rock all day you're gonna be boy the hauling rocks actually really screwed up a squat So Yeah, so I would just I would I would get up early in the morning and I would train And I go to work and then I'd enjoy my nights, right rest in the evenings Spend time with your kids kid. He has one kid. Yep, whatever hang out with your family have good dinner Rest most of the evening get up and do it again the next day. That's that's the best your best option Yep, and you're 5 foot 10 and you've gained 20 pounds and are now 180 You need to keep socking those groceries away and you need to be you know, bopping around at around 205 or whatever. So You know eating plenty and putting on body weight is going to help you recover and Make you a harder working machine both in the gym and at the hardscape landscape Yeah, you'll be surprised at how much easier it is to haul the rock and Move that wheelbarrow when you're at another 20 pounds of body weight get a little stronger. Yeah Kurt Says uh first your podcast is excellent Why thank you He says I really enjoy the balance of technical philosophical and the humor that you have developed my question is this My basement gym has a dense thin carpet over most of the dense carpet padding As my squat and deadlift weight increases. I find my feet shifting under the load even in good squat shoes I'm thinking of putting either a rogue olympic platform with rubber mats under my lifting area or building a plywood platform similar to what you've described Yes, everybody should have a platform Yeah, don't lift on carpet. I mean like I like my room is carpeted and it's not perfect the one that i'm lifting now But it's but it's great for sound. I mean we built my gym more for the More for the youtube videos to deaden the sounds There's not a bunch of echo and I just built one of those platforms on top of the carpeted floor Right, but I would not I wouldn't put a rack in on carpet and then lift on carpet So I got a nice big heavy rack that sits on a heavy platform A heavy rack that sits on top of a heavy platform on top of the carpet and that squishes that carpet down pretty good That's gonna ruin that carpet. So of course it's gonna ruin the carpet, but it's a gym Who cares how much does it cost to replace a carpet in one room? Uh, he says You know rogue olympic platform or build your own Man build your own the the rogue one is is really nice, but it's expensive And it has those hooks on it for a band. So if you want to do banded deadlifts and stuff, which is nice But you have to trip over those those things, you know every day So I I like just a regular old plywood platform You want it to be Two layers of three-quarter inch plywood with a layer of horse stall mats on top of it for a total of what is that Two and three-quarter inches thick and uh, you're not going to be squishy. No mo Yep You will love it kurt your your squat is going to be so much more stable and you're gonna be so much more confident under the bar Uh, with with the platform, you won't even believe it and bolt your platform down on I mean bolt your rack down on the platform With some some decent lag bolts and they're you know, they're not it's not gonna be perfect. It's not like Locking the thing into a concrete anchor or something, but it it works pretty well Now I assume you're not you don't have your rack bolted down onto your carpet carpeted floor currently, but Weird so this one's super weird Justin says hey guys really love the show. Thank you so much for listening. Justin. Thank you for taking the time to send this Fucked up email to us. Oh He says where you can read it and I don't know what's coming yet, but I'm excited. It's like christmas He says I want to start training for the arnold pump and run in case you're not familiar with it It's a combo of a four 5k run and max reps of bench press at your body weight Each rep of bench press decreases your 5k time by 30 seconds up to 30 maximum reps My question What's the best way to program bench to get closer to repping my body weight for 30 reps? Could I run lp at 1 by 30 as an accessory to by 3 by 5 or is that stupid? The whole goddamn enterprise is stupid. Justin All right I mean unless there's a 10 like unless the guy could win $10,000 or something out of the deal Yeah, who cares there's other ways to get money too I mean, you know if you want to do some bench press and some 5k to win 10 grand, but my guess is But the guy is actually not only not going to win money And he is actually going to pay a significant entry fee To do this. I'm actually gonna lose money. I could just travel the disgust in my face body weight body weight bench press Certainly there are there are techniques that we can use we've talked about that someone like the nfl combine type stuff About what they do to for the 225 bench press for reps to try to get the most reps possible There's you can look at some of the strategies there to do that But I I still would do lp And then would practice a little bit with higher rep stuff. But yeah, it's kind of a goofy sport, man Just just do lp That just gets strong just gets strong Pump and run I just I thought it was maybe for I thought it was the pump and run I thought it was like for lactating women like women who just had babies I'll tell you one thing so they had to like every mile they run they have to stop and they have to pump If I won that would never tell a soul. I'm not wearing a t-shirt that says pump and run on it pump and run You know, you're you're not going to be able to get within 100 yards of a bicycle rack or or at elementary school with that t-shirt on No for sure. No. Yeah, that's true Solomon says love the podcast Thank you for the content and providing it for free. Thank you He says he'll be entering a 10 month long intense paramedic training program He says think 80 plus hours a week little sleep and lots of stress I'm expect expecting my recovery to be poor. What kind of modifications to lp would I make to help account for that? Should I just accept that my recovery will be too poor to make any significant progress? He's six foot five 275 pounds, okay His working sets are 295 for the squat 345 for the dead to live 250 for the bench and 120 for the press if that matters Hey, you probably still make a little bit of progress You're gonna either have to go to two days a week or you're gonna have to go to one lift today something like that Yeah, like obviously you can't you're probably not gonna be able to do three full full body workouts Every single week and add weight to it every single time like your recovery is just not going to be there So so you get into what you can yeah, so I read this and I'm like 10 months 80 hours a week Training program. This is not a training program. This is slave labor You can't learn anything for 80 hours a week. I mean, you know, you have to have Time to ruminate on it. You have to have time to study you have to have time to rest You can't concentrate and actually learn new things for 80 hours a week They're just working you people You 80 hours that's that's crazy for like paramedics too. It's one thing like when you hear about, you know, doctors and residents either That's how to do a hand. It is slavery. It's horrible But I mean it it makes a little more sense like if you're a hand surgeon or a brain surgeon It's just like lots of hours of just experience. You're just it's tons of experience but like Paramedic school for 10 months. Well, they're probably getting some, you know You probably got to be on call a lot to you know get a This kind of trauma call or what I don't know, but That's 20 hours. Yeah You're you're not going to do very well on lp and that's okay. That's okay. Just you know, be patient with yourself Just lift and do the best you can Yep, you'll believe in the 10 months will be over and you'll look back on it five years from now and be like, Oh, that was kind of a crappy year. You'll be like kind of be a faint memory. You look back on it Say, yeah, they did use me Of course, you know paramedics don't make enough money I'm not one to gripe about what other people make, you know, like everybody cries about what teachers don't make but you know Paramedics make surprisingly little money. Yeah, these first responders that save your life if you're in a car accident making 32 grand a year EMTs, that's ridiculous. Yeah, they make a they don't make a great deal No But you know, lots of dudes want to do that So that's why they don't make much money. Like, you know, it sounds fun The adrenaline stuff that sounds fun. And so they're just like, you know Piled up at the entrance to try to get in and so the wages are depressed anything that lots of people want to do You're just not going to get paid very much Right, which includes barbell coaching Ardra Says apparently i'm the 13th female listener. Oh contraire. You are number 21 Look, we nailed it. Yeah She found our podcast recently has been binge listening since thank you. She is 40 something She competed at her first meet in the spring um Love the last two blocks She pulled 360 Wow Uh-huh strong Yeah, she's working in in the eights and tens range. She has a coach that has her working in the Uh eight to ten rep area. She says she feels like she's being crushed by the squatting or knee's ache Um, she says i'm listening now to you talk about master's lifters being driven more by City than volume which rings true for me. Uh, what do I do? I like my coach, but don't know if he knows how to handle me Well, you know then stay friends with your coach get coffee with them every once in a while and then fire them as a coach Because they don't know what the hell they're doing. Yeah, she hire a coach. In fact, that does know what they're doing She weighs um 67 kilos, which is 148 pounds She squatted she squatted 270 bench 185 and pulled 385 And uh, hasn't been at this very long Real strong. Yeah, I actually spoke with Ardra on the phone and oh you did kind of laid out some programming that Ardra Ardra Ardra In our talks, um, I got up to nine with her Oh, you got to a scott hambrick level nine. Yeah. Yeah, it's pretty intense. Yeah, she she did okay She did okay But she needs to um, she yeah, you need to peel some of that volume back Or at least, uh, I don't know how much volume you're doing if you're doing one set of 10 It's not really that much volume But you need to pull pull the rep range back and go a little bit heavier And um, somebody needs to be really watching your bar speed and make sure they're not grinding you up Um, 40 years old, you know, we talk we talk about that The sed principle, you know the specific adaptation of imposed demand So the idea is that whatever you whatever you Um, put your body through your body is going to adapt to that style of thing If you want to be a competitive powerlifter where you do singles And you're going to primarily train that by doing 10s and 8s. It doesn't work very well No, so Yeah, that doesn't mean that there's not a time for 10s and 8s Especially for accessory movements and trying to get some additional hypertrophy and whatnot, but Ultimately, yeah, I'm sure she's far out from her meat. She's probably you know, 12 weeks out 14 weeks out and we're He probably does a typical western style prioritization, right where he's going to drop the reps Over over the next 10 weeks or so. Yeah, it's probably working with the idea that he's going to do some hypertrophy work here post meat Right with your 8s and 10s, but sure, which you know in theory sounds all right But you know your knees are telling you the truth. Those are 40 year old knees No telling what you did to those knees when you were a young person. So let's knock that shit off and uh Yeah, again, it's not about it's not about anti volume as much as it is about the way you get that volume So, you know, you know, three sets of eight or you can do three sets of eight or you can do eight sets of three That's all the same volume. I've got your knees Burned into and seven triples and they're squats. Yeah, I have Most of my clients are doing stuff like that. Yeah Six seven eight triples on squats and deadlifts. They work just fine lots of volume, but it's it's much easier to recover from Less form degradation over the course of the set so on and so forth So, yep, that's what you should do Oh gosh Mike says In the subject line uncle matt wishes he did more mobility and recovery work on episode 217 What would you do differently? Mr. Reynolds mentioned that he wishes he would have spent more time with a lacrosse ball under his shoulders over the years I understand that many feel that the internet mobility foam roller gurus go overboard So may I ask for more details about a regular routine you might recommend that's helpful for barbers bell training Thanks a 39 year old dude with tight shoulders. See what you've done matt. You see what you fucking did Damn it. It's too many hours of recording at some point you say something dumb at some point at every show You put your foot in your mouth Uh, I I am of the opinion that people who Do mobility work tend to not need to do mobility work like the you know It's like these people who want to do their crossfit yoga stuff. They're already Perfectly mobile. Yep, and they just need to really focus on getting strong but they won't focus on getting strong because they want to spend too much time getting mobile and That guys like brian shaw and myself, you know, because we're basically the same size We want to just spend all of our time. You're basically the same size He weighs 140 pounds more than you six inches taller. Yeah, right. That's yeah, whatever. It's close enough Me and charity. You're basically the same size It was a joke of eight inches taller Yeah, I mean guys that tend to be really strong and you know, sort of Tight and muscle bound to the point that they have a hard time Then and over and tying their shoes, right? So we're not talking about I don't care about doing the splits Or being able to scratch every part of my back or anything but You know because I got I got people that can scratch my back for me. That's not have that done So you pay for that but at the Tulsa days ball theoretically we could We could pay to have people tie my shoes too, I suppose but yeah I mean, I just think that guys that are big and strong and tight would probably be better Making sure they're moving through a really full range of motion and part of it is is that like I wasn't really strict For many years about moving through full range of motion on the lifts Especially in things like the press and making sure that I really fully locked out the press and shrugged the press at the top You know things like that. I wish I'd done that a little more taking a little better care of my joints A little less high impact stuff Yeah, let's say the truth here You really wish you hadn't done all that strongman shit Um Because rolling around on a goddamn lacrosse ball isn't going to get isn't going to undo all of the No awful things you did to yourself. Yeah, that's probably true. Yeah, but I'm still happy that I did strongman Can I get you to I'll probably have double hip replacements in the next five years and Then ask me if I wish I had done it. You've been saying that for Five years. Yeah, um, can I get you to retract that statement about you wish you had done mobility and Can I get you can we issue it a retraction right now? I didn't say that. I don't think I said rum one I don't know I hope not Uh, yes, I'll retract that statement. Ah, so good Levi Levi says I want to say thank you just finished lp. I can say that it 100% works it does He says he's 37 years old has four children five foot 10. He weighed over 261 year ago But in january, he read I can't hurt my me. I can't hurt my I can't by david goggins and figured out that I was a fat lazy pussy. I weighed one 245 at that time I bought a treadmill and quickly found that running sucks I then started some dumbbell work from muscle and strength magazine did that for three months with no results um And he thought um, there was no way that lp would work. It was worth a shot. So he started lp at the following Wasted the belly button 44 inches weight 242 His bench was 240 a squat 275 Deadlift 300 dude those if that's really where you started that was really strong. Yeah, that's crazy So what's he had now? Uh, he did it for four and a half months never missed a workout became obsessed with it finished with these numbers 221 body weight did nothing. He says I tried not to lose weight Waste 39 inches. He's got five inches off his waist bench 335 Squat 385 for five deadlift 475 for five He pulled a 505 single and could have done more. He says but he ran out of plates He pressed 20245 He says what tears running down my yeah, it's fantastic. He says what tears running down my face I say, thank you. You've added years to my life I think of all the things that I would have missed had I not done this you've changed me as a person I would have been that fat person I love the show because you two are real people and I have a lot in common with you all my wife and I homeschool our Kids I was a high school football coach for five years and got out to make more money for the family We are debt-free except for our house um Nice, man. Thanks, man. And this is also my texas redneck friend Oh, you know this guy. Yeah, and uh, well, I've come to know him through the show Hey great work there. You are a freak um, you are a freak very few people end up Coming out of lp with those sort of numbers on the barbell But the result that you got with your waistline and your body weight are not that uncommon if people eat eat eat properly and do their work and don't miss and push lp not you know Leisurely meander something really does work for everybody. So your your end results might not be quite as good um as this guy's but Yep, your body will uh recomposition. That's right. I don't like that word, but it works What's this guy's name again so I can put it in my head. This is uh, this is Levi Levi, that's right. Yeah, and uh Your body will everyone's body will change and then their Appearance will improve their waistline will come down Their body weight may go up or it may come down But all everybody ends up looking better naked and everybody ends up stronger Maybe not as donkey strong as you got but man, it it's sure it sure does work. Yeah Uh, yeah, good email. Thanks for the field report. I like those John says deadlift question I uh like he's spelled question wrong. No, you just said it weird No, I took toast master. I was I did toast masters for a number of years Yes, and there was a guy my toast masters group named jimmy and uh jimmy was a He was a pastor Okay, super nice guy um It he um in toast masters you have a grammarian in every session And the grammarian's job is to point out when you use filler words, uh, You know like And to record if you make any grammatical errors when you're speaking And I was the grammarian one day And jimmy would say question Question. Yeah, and he in fact he would say Matt let me ask you a question So he's super nice guy Busting his butt to improve his speaking skills and everything so at the end of the session I said hey jimmy, you know, uh, he said how'd I do, you know, what's going on? I said no filler words Tip top, man. No filler words directly to the point a couple of mispronunciations Question said there's no r in there. It's question like he says, yeah question no, no Question again, right like on the legend of zelda You go on a quest Right. Yeah, he said quest. All right, right. So you just add the io in on the end Question he says, yeah question And it was like an habit and costello routine we did we did it for like nine minutes. I was like, man, I think he nailed it I think he nailed it So that was you paying homage Yeah, jimmy. Yeah, he was a good guy I ran into him every now and then He's uh I don't bait him into saying question. I should right. Yes, right He says uh john here says deadlift question a quick history. I've tried lifting throughout my life Was never taught correctly. I've always been tall and skinny Etc. You found out about the program here when he was 52 at six foot three inches tall and 135 Pounds yatsi Oh cancer patient He said the bar alone was very heavy for me to squat having only been taught the high bar squat and not Taught that correctly either. He says he's now 55 and six foot three and he weighs 155 His squat is 240 Okay, dude, that is really heavy for a guy that tall. Yeah, it doesn't weigh any more than that I know yeah, he says he's training two days a week each and every workout he goes as heavy as he can Um, but my question is regarding the deadlift. I'm kind of stuck. Listen, man He's deadlifted 305 Sure five which at 54 55 whatever he is. Yeah, and he's worried about he's good He's worried about his one worn up. Excuse me. He's worried about his warm-up numbers and he has some programming questions here And um, thank you and there's really just one answer. Isn't there? Yeah, you and the answer is bro. You weigh 155 Yeah, your skin probably weighs 15 to 20 pounds your lungs weigh Your four or five six pounds your liver weighs whatever your brain weighs six seven pounds Your skeleton your volume you got 11 pounds of muscle on your body. Yeah, you've got almost no muscle tissue here and uh at six foot three I'm six foot two And I weighed 226 this morning and I still look pretty lanky you need to You need to get a bigger fork and a bigger spoon to get to eat and beba yep And and not to weigh 275 man. No, you don't even need to weigh the 226. I weigh that's fine No, but you're even another 20 pounds if you went from thinking the difference you made go from 135 to 155 You went from 155 to 175 and you'd still be too skinny at 175 But if you just did that if that's the short term goal and by the way, man We're coming into Thanksgiving or Halloween and then Thanksgiving and then Christmas in the new years There's not there's no better time of the year than to gain some weight than right now Except let me just say Have I talked about my issue With non real dairy With fake dairy on this by chess before and cool whip. Yes, you have so listen If you go don't be in that fucking cool whip and if your mom tries to serve you that cool whip You kick her ass out of the house. You say listen that ain't okay Don't be making that pumpkin pie and that pecan pie and put cool whip on it mom. I'm fitting to throw hands That's right I just bring I just bring my own tub of real whipped cream everywhere I go for the holidays Because I can't deal with that 79 cent jar of fucking fake air bullshit Estrogenic There now we're getting down to it soy derivative estrogenic. Yeah, yeah, it'll turn me into a beta mail I'd be like I'd be a beta by Christmas. I can't have that Anyway, eat some food Real heavy whipping cream great place to start Yeah, I don't want you to gain a lot of fat a lot of weight really fast being a Man of mature years, uh, you would you'll just pork up and we don't want that at all. So, um Pound a week a pound a week would be wonderful That's 20 pounds in 20 weeks. That's about right. Yes from you skeletor. I would accept a half a pound a week Uh, but you know, let's get some weight. Let's get some weight going on. Okay. I'd accept two pounds a week dude If you get cancer That's right. You'd be dead in a hurry. That's right Because when people take the cancer therapies Um, they lose body weight. Yep Speaking of we gotta we're gonna have professor paul back on the heat cinema. Yeah Did you get that email professor paul doing professor paul sent a super nice email yesterday? He's doing great hit numbers again post cancer And a bunch of it was because he had put on a bunch of good muscular body weight before he went in So we'll have him back on the show and talk through his recovery. So yeah, man. That's uh Got to be harder to kill Got to gain some weight got to get stronger. That's the deal. Yeah, do it You're and by the way, you're very talented. These are great numbers For somebody with those leverages and uh, And that body weight. I mean really great effort. Yeah, great effort I you know, if we can just get you to 195 pounds. I don't want you to be just a monster but You know, yeah, we just get you to 195 pounds. You're just gonna get this is gonna be great. Sure Oh I can't believe it one more. Can you can can imagine weighing at 155 And how how tall was it again six six three if you saw if you saw a college girl That was six three and 155. Oh, I'd be like come here, baby. We're gonna buy you some sandwiches right now I'll be like way too skinny hun. Let's go. You know, I was uh My driver's license for many many moons said six two 143 so I do remember what that was like Um, and here's the best thing about that. You can eat everything that you want all the time Yeah, and um, that's that's so good Yeah, can you imagine at you you weren't trying you weren't like strength training it? No At that what how much did you weigh when you started strength training? I weighed 179 when I started LP Some six weeks before the first time a charity and I came to see you Got it. Yeah. Yeah, can you imagine if you weighed 143 at six two? And you're just decided i'm gonna eat all of the food in the world and i'm going to train Well, what what like how fast your body would change? It would literally be every day you get up every day and look at yourself in the mirror And be like I don't look the same as I did yesterday. I weighed Uh 179 when I started LP. I've got these records. I could go look and six weeks later when I went to see you I weighed 189 Okay, so put 10 pounds on in six weeks. Yep Yep And now what's been your all-time high? Did you hit 250 ever? No, no. No, I weighed 243 I squatted 400 for five And I weighed 243 and then I went and had that That that surgery what you know, whatever that was. What was that? September 3rd or whatever that was Get an eyelid lap band that's right a lap band around his eyelids and he'd lost weight So since uh, since that first week of september. I'm down to two essentially 227 Because like I got a little got a little bit fluffy that morbid obesity surgery was helpful. That's right I uh, I see food in a different way now We'll do one more here. Mike says I love the show I've been lifting steadily for about three years and fight little aches and pains But now I have the first real issue that is a real problem. His elbow has flared up over the last few weeks Um, but it just doesn't bother It says it does not bother me when I squat and I'm wearing elbow sleeves And that helps in the bench press and press but can't hardly do chins now I've been doing ibuprofen and ice any tips Uh, stop doing chins I mean, you could just change your grip up man. So chins are chins are a little better than pull-ups Which are probably a little better than neutral. Maybe not maybe neutral grip is you probably can find a grip that's not Um, it doesn't just wreck you on chins And if you can't then you're just gonna switch to barbell rows and something else till it cleans that up a little bit That's that's because because it's not bothering you that bad on the bench press and the press And it is and it's not bothering you on squat, but it is bothering you on chins It's almost certainly bicep tendonitis Right because that's the one thing that's really utilizing a chin that's not utilized so much in the other stuff right and so, um, you know, you just You got to dig that thing out as best you can and Dixie cup ice massages and 400 milligrams ibuprofen a few times a day for for 10 days or so and Do the best you can to get that inflammation down Uh, but if chinning makes it hurt worse, don't keep chinning. No, you got to lay off of those He has one more note here. He says a while back matt talked about rowing not being good for conditioning I was finding some constant lower back pain a sense has changed to the prowler much less pain. It was good advice now I don't know what matt said. I'm not sure he said that exactly I think the rower is very good for conditioning But people tend to put their back in flexion and do weird shit with their back And it's hard for the untrained rower to do it properly and the prowler is much less skill Um much less skill dependent and I think that's matt's preference for conditioning, right? Is that true? Yeah, part of the deal is the I mean right so conditioning there's two parts to conditioning one is How well am I actually conditioning the metabolic pathways and a rower will do that just as well as anything else can But the downside that we get and what I'll typically preach against is things that Are sort of high impact or high injury rate or high skill And the the more we can do stuff that is this low impact low skill while still conditioning the metabolic pathways in a very efficient manner like a prowler We like that better because it's it's just going to beat you up less So yeah, some people have issues with the rower. Sometimes the rower's hurt people's hips. Sometimes it hurts her back To get a really big Long stroke on the part of the deal on the rower is you're trying to get the biggest stroke you can It's the same thing with like sprinting the the the longer the foot stride The faster you can be on a sprint and so people will end up rounding their low back to reach all the way in there to the To that flywheel and then pull back as far as they can and their back goes through lots of flexion and lots of extension on the other side And uh, sometimes that's just the problem with the rower for me. It hurts my hips so You just heard Reynolds rant about um cool whip soy whip Uh, just disgusting. Yeah I want you guys to go to barbell hyphen logic.com slash pie and you can download My handbricks perfect pumpkin pie recipe And make that for your work once all right big fan of pumpkin pie It's got yeah, go do that and uh, this is going to be the best possible Pumpkin pie. I think I'd agree with that. Yeah, I've had your pumpkin pie before and it is definitely the best pumpkin pie I've ever had Yes, and then I'll put it. I'll put in a little little little extra Little bonus on how to make your own whipped cream So you don't have to buy that cool whip Yeah, this is going to be this is going to be great. You're just going to set the set a Glorious table for your friends and family for Thanksgiving There's another barbell logic question and answer episode. Please go to questions not go to there's not really a place You should go to open your email client And email your questions to questions at barbell hyphen logic.com. We'll answer those on a future show And go to itunes and give us that five star review That is such a big help to us because if we can have a tidal wave of those itunes will put us in one of their You may like it lists, you know, because they may like it. Yeah, you know, whatever they call that There's a little recommendations that they put in front of people That that is uh, that's the best way that we can add To our our listenership It's a it's a it's a game though That's hard to win So that's the best thing like if they'll put us like on the front page of itunes for everybody Then, you know, we'll get huge numbers But that's a moonshot So the most practical way is for you to recommend us to a friend Um, so have a look at itunes there and go live us that review and that'd be a big help to us And remember go to barbell hyphen lodger.com slash pie to get our special recipes for Thanksgiving