 So my day two weightlifting lower body strength power days first day was rep ish day Since we're doing strength training, and I don't want to just crush myself my back my legs anything higher frequency stuff Rep ish days might be sets of three five six something like that. So we had doubles on cleans Heavy set of three on squat, which is come back be hard for 73 or so Cleans, I think I hit 115 kilo or something of that nature for a double and today is kind of the heavier day We've got mr. Untamed strength in the house as always we're at Acom athletics Sacramento, California with the one and only Ben Clair dad I'm gonna do some squats. Maybe work up to a single with some back-off doubles or triples I've switched things around my heavy ish squat or heavier squat day used to be Saturdays But now I think that's gonna be my variation day Saturdays will be squats pause squats or beltless squats Today's gonna be the heavy day because we're going heavy cleans from blocks. So I think I'm gonna work up to hopefully a new max cleans from low blocks Single push press which shouldn't be too hard to beat my PRX I think it's around 270 ever in my life since I've only pushed pressed I don't know five six times in my lifetime and then my backs feel really good on the clean pull So I'm gonna continue to clean pull twice a week. So that'll be my pull basically full body workout I guess if we really get after it if you're really talking about body parts common question Can you squat and deadlift on the same day? Can you bench squat and deadlift on the same day? Can you clean and squat and do some biceps on the same day? Yeah, basically what I try to do is I get a certain amount of lifts a week and how you break those up in the week It matters, but it doesn't matter as much, right? So if I want to bench three times a week squat three times a week and deadlift twice That's more than the days of the week. So some of them are gonna have to overlap And right now since the cleans are pretty submaximal for my overall strength the squat volume is low and push press same thing Volume in general is low. I can train all of them pretty much all the time So almost all my workouts my three main workout days are full body And then I have two kind of fluff days in between where I'm trying to hit some shoulders some biceps some cardio Just a feel good five to six days of training a week feeling really saucy. So we're waiting for mr. Untamed. I'm a warm-up Squat single. Let's see what we got Using kilos because we're in a weightlifting gym and there's kilos on the bar. What about Allen's gym? There's pounds on the bar. So I use pounds there. Come on, man and ladies and gentlemen Last day of the mullet You're gonna cut getting a cut. I got a wedding to go to I gotta look professional So I'm gonna rock a mullet or excuse me a mohawk for about four weeks and then the mullet will return Talk to Allen about it. He said he'll give me a pass and he'll still let me back in the band when I'm back No, we did some weightlifting here with Ben 14 months ago or so Some lingering back issues some I'd lost a little bit of weight since then just different goals different time different opportunities So it took a little break, but Three weeks back. I think this is week three back and I'm basically back where I started my best ever is 135 I think from the ground when we hit 130 and then 132 today clean The heavier weights feel cool because I don't know what I'm doing But heavier weights make me feel like I have to be fast because I can't just tug on the bar anymore I'm no weightlifting coach. So I don't know these technical terms But lighter weights. I feel like I could just pull be lazy get underneath it once I got to about 130 I felt like I really had to pull on that thing and I'd be quick catching underneath felt a little heavy on the shoulders But felt really good squatted 506. I think 230 kilo, which is another comeback PR And I think it was way faster. I have to check the video Maybe Connor will put a side by side, but I think it's way faster than the 496 last week So it's another 10 pound mini comeback PR. I don't think I squatted 500 pounds Maybe also about a year. So things are feeling really good, man. My cardio is Good here training with Ben, but like my general cardio is just not as good as it was. I was doing 30 minutes a day But now when you train with Ben Clary dad, he puts you through this the ringer man He's he's non-stop go-go-go, which feels good because allows me to sweat a little bit Continue to feel warm Alan showed up smash weights. I think he hit a PR on his push press And then just he's slowly working up in his clean, too He hasn't done that in a while bends back grooving He was getting ready for nationals decided not to do it bit of a slumper, which we've all been in I've been in myself But not miss lifts for a long long time Go through motivation, you know, he's still lifting and never stopped lifting But like how excited you get to lift how much fun you have how much passion you put behind each lift each set It goes and flows like everything else in life So it's a lot of fun training with Ben again. He's starting to smash ways I think he had 150 up blocks and hit a 150 or 140 kilo push press, which is freaking strong So good week of training one more day left. We got some vacation coming up So I'm gonna try to train as hard as I can here. I've looked up and I have some gyms on my vacation I'm gonna try to get so it'll be whatever footage, but I'm gonna try to get a little bit done while I'm there So you guys see it at very least I'll put it on my phone and then call it over a vlog So be sure to subscribe turn on notifications catching the next one. Appreciate you guys