 of you again to do kind of a check-in. You know usually I like to try to check in kind of once every six-ish months. It's kind of my goal but that hasn't happened so here we are. So I do the big lifts right so I do squats and here I am doing my three by fives of squats. I'm kind of a starting strength cultist so that is basically where I'm basing all my lifts off on here. As always if you got feedback according to starting strength what I'm doing incorrectly more than happy to hear it because I always want to be getting better but here like I said this is my three sets of five and I think I'm at 300 here for my squats. This was filmed over a couple of weeks because I missed filming a couple of my lifts here but basically what I'm trying to do is I'll do squats and deadlifts one day. I'll do overhead press another day and then I will do bench press another day and in there for the rest of the week you know I will try to work in some kind of exhausting cardio usually I try to do Thursday or Friday as a good cardio day and then we'll also add in some pull-ups here and there to be working on. But my main course is that I'm focusing on is my big lifts. Here's my deadlifts I did notice that after I watched this after I filmed it I don't set my back all the way there so see that I start to come up a little bit before my back is perfectly straight. There's a couple lifts where I hit it but by and large I missed it and I think this is me pulling 360 off the floor here around there you can do the math in your head if you look at the actual bar but I think that's what this is. I do take my shoes off now to deadlift I've actually had a lot more success and help with that and I'm at the over-undergrip. I've had to drop the hook grip because I just can't hold on to the damn thing unless I'm over-undergripping. This is my overhead press here I think we're at 160 I think is why I'm pushing up here 155 something like that for my overhead press I'm a big fan of overhead press you know people will say that you got to be careful it'll cause you shoulder issues but I got to say overhead press has fixed most of my shoulder issues that I've ever had so big fan of that. I am wearing a lift belt here it's just under my shirt I work out in my shop and it isn't heated all the time I just turn on the heat when I go out there so initially it's pretty cold and so I'm a little bit more bundled up as I start my lifts out then once I warm up I'll take my hat off and stuff but here are my overhead presses and like I said this is really one of the big lifts I like to concentrate on because I just want to get big muscles and be strong now that the summer's here I'll probably add in some running and you know kind of more stuff like that I do like I said try to balance out my cardio after but just when I ended up getting on film here is just a big the big lifts here's my bench press this I think is coming in at 255 I think is where this one's coming in at I just actually today I didn't film it but I think I put up 260 which is the most I've ever done in my life so a lot of these numbers that I'm coming in at for my big lifts are the biggest ones I've done yet which I'm really proud of and I'm really happy with where it's at you know more and more I'm just in the belief that you got to do something you got to do something it doesn't matter entirely you know what exercises are doing but you've got to be doing something so if you're not out there and you're not having some kind of consistent exercise program you're cutting yourself short there's a litany of different things you can do I'm a big fan of the big lifts with starting strength but find something and do it because otherwise you're just gonna be selling yourself short you notice on my bench press here I most killed myself because I did bump the J arms there coming up especially in this last one I hit it pretty hard but unfortunately I survived hope that's helpful do brave deeds and endure