 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 hardship Welcome to the barbell logic podcast. I'm Scott handbrake and that over there's Matt Reynolds and it's question and answer Thursday in the plague year of 2020 Let's talk about where that mustache went couldn't get decide to get rid of it, huh? Or did he get crabs? I hated it from jump. Oh Really, why did you grow it because my wife my wife said I have never until I grew that mustache I don't think I'd ever gone more than about four days without shaving and Sometime before Christmas charity is like, I wonder what you look like with a mustache. I'm like, I don't wonder She's like, well, I'd like that. That's all right and Listen if all you got to do to make your spouse happy is like grow some facial hair Yeah, good and please and then she had had enough of that So she shaved it. We got on the went on the back porch and she shaved it on Instagram live yesterday. Oh, yeah Yeah, that's awesome and Glad it's gone Yeah Yeah There you go. Yeah, I shortened up the beard too. I don't I don't need this stuff. It's it's an asti Yeah, my wife my wife hates it when my beard is long. So yeah, I'm glad so I'm glad to be rid of it short How are the how are the rental holding up over there? You we're doing great, man I actually kind of I thought honestly I feel bad talking about it because I know people are struggling But we're not and I love it and love my family. I love my home You know, there's part of me that I've seen some stuff on I saw a post the other day on Twitter I think we're somebody, you know, there's all these people complaining about what it's like and like, you know God, I'm stuck in my home and it's like well, it's your home like you made it that way, you know Yep, I love my home, you know, I got my office and I got my I got a great kitchen with good food And I've you know, I got my chairs that are comfortable. I got my whiskey collection. I got my library I got everything I need in my house. I got my wife and my kids. I like them too I actually like my wife and kids. What if you hate your lady? What if your house sucks? What if you're fucking terrible, you know, or what if you live in Manhattan in a 350 square foot apartment? You know, I mean, that's that part sucks, but yep, so yeah, I don't know there's a I Don't know that I should be guilty, but I feel a little bit of guilt even saying like man We're great honestly great and it's spring and it's beautiful and the yard's nice. I've been working in the yard I'm putting down a raised bed garden tomorrow. I'm pretty excited about that. I've never done a raised bed garden. We've done Container gardens sometimes I call them pot gardens, but then that's confused with what I'm actually growing I'm putting things in a pot as opposed to growing the marijuana and so we're doing some raised bed gardens tomorrow I got myself a composter but composting you should go look in there It's not it ain't great. It smells a little weird, but I keep them put a little more put a little more dry in So it's my shout out to Jordan gross one of my buddies who is a client of a barbell logic He's he's like dig yourself a composter. He he was an NFL player retired from the NFL moved it back to his little bitty hometown in Idaho and He has this great organic garden now They do like a CSA for the locals and stuff and great garden I went and hung out with him. He's got this, you know incredible greenhouse and So anyway, so I'm I'm doing a garden which I've done them before I like gardens and the last time we had spoken You said Rachel had tested positive for Whatever the hell this is and she's all right Never had a symptom other than the one weird symptom is with coronavirus is Which most people aren't talking about because the least severe is sort of a loss of taste and smell And that's worth your advantage. That's to your advantage So yeah, I haven't showered in in two weeks But no, it's that's it man. That's really all she actually maybe a little bit of a little more lethargic than normal But I count, you know, what is what is? Lethargy is that the word. Yeah, what is lethargy, you know other than like maybe placebo Like if you know, you have coronavirus like my shirt. I feel like I'm a little more tired today I feel like I might die. I mean every other person that knows us that saw us in the incubation period Knew that they had coronavirus and in fact, they've all tested negative. So right, you know, so if Rachel felt it But no, she's fine. I'm fine the health department the CDC released us about 10 days ago now is officially cured so we're in the officially cured stat and Springfield is in a lockdown for another 25 days so there's really nowhere to go but I'm immune so I could walk around like, you know I'm just I ought to go give blood or something. We don't want it. Yuck. It's immune. It's immune blood Yeah, right, right. Well, I wasn't even talking about that You're just talking about all the other stuff. It's just how nasty your blood is, right? Man Charlie he says he says what do you think barbell coaching will look like in 10 years? 50 years Okay Hmm 10 years. I don't think much as much will change. I think what he's probably getting at is is there a time when some sort of AI is Able to do some of the things that we do the answer is yes, of course I don't want to be the steel industry the 1970s saying like never gonna change. It's gonna come back. It's a There is certainly some of the You know that we are biomechanics people we coach a lot of biomechanics and that can be automated But what cannot be automated is all the personal interaction that we do we we play Not to be disrespectful to somebody like Pewter, but we basically we play psychiatrist on a daily basis with our clients And we are a long way away from a from a Computer being able to do that so do I think that there will be a time when you will be able to have an app On your phone that the cameras are in 3d, which we don't really have yet But you know the new iPhones have three cameras So we're not that far away from a technology standpoint to be able to read up the field Where you could squat and there's sort of a standard for a squat and the thing tells you How close you are to a hundred percent? You know that was a 94 percent accurate It was a 94 percent accurate squat. Do I think that is coming in the next 10 years? Yep But do I think that replaces coaches? No, not not not people who are good at service Well, not even good at coaching, you know, if you get like if I got a if I had the best possible AI coaching application watching my squad and it tells me that's an 83 percent do this Like how is it going to pick a cue or change? Change, you know something about the thing like we've decided that I need to squat extra low bar, right? Because this guy thought right thing. Yeah, how are you gonna program an AI to do that? Yeah, it's just not gonna happen. I have one thing to say about a eyes. Yeah, all right You can just sit back. So I take an hour perfect What if what if the human mind is the most complicated possible machine? That could ever be created they could ever be created. That's right I mean it certainly is the most complicated machine probably at the moment What if that's the what if that's the pinnacle like there's this idea of progress sure and that it just never ends and Sure, where a lot of us are familiar with the infinite regress paradox Yep, like You know what moved the mover well something else Well, what moved that mover and you get back to the point that there has to be a prime mover We have an infinite regress logical conundrum Well, there's also an infinite progress logical conundrum And everybody seems to think that that's just gonna go on forever and ever and ever but I I Don't think so and and I think you'd be hard-pressed to create a more elegant more functional more flexible machine than the human and Don't be fooled by this AI stuff. It will come with enormous enormous trade-offs that are not worth it Yep, yeah, and I think that sometimes we say AI won't really mean is probably automation Which you would also make yeah, which you would probably also argue. There's there's certainly still some Some consequences too, but I I do think that there's probably some automation that will occur Over time in coaching and I think it will be helpful and I think it'll be Probably at some point especially for the good coaches will be looked at as a tool for the good coaches Not as a competition for the good coaches But man, we are so far away if you've read stuff on AI We're a long way away from that stuff like that, you know, it's never gonna happen. We're yeah We're scratching the surface, you know, and by the way, you know an algorithm You know some complex program that says if this then that Is not artificial intelligence You know, you can you can program something that says, you know If you see the following preconditions This is the output you do and then that can be really complex, but it's not an artificial intelligence You know, yeah, I Don't believe there can be another intelligence I think there's a divine spark in the human that cannot be replicated and that when you fuck around with that when you're pro-Methian stuff You will get outcomes that you did not want. Yep. Hey, are you gonna read another question? Not unless you have something interesting to say I do actually I should have done this at the beginning of the show Hey, man we lost a buddy this week and I'm gonna get emotional about it Lost my first first guy that's worked for me Peter Nathan and it's very quiet very private Talked about on the talked about him on the podcast here I coached Peter for a couple years in person and he was a coach for us from the very beginning at barbologic and a few months ago he He quit and he resigned and It was sort of out of nowhere and he said hey It doesn't have to do anything with any of the politics and strength coaching or any that kind of stuff He said I just got some health issues. I have to deal with and and I emailed our leadership team and I said, you know, he's a quiet guy and he's private and Worried that that but that was that was the way he lived life He was in his early 60s 60 61 somewhere in that ballpark 60 he was he was in his early 60s No, he wasn't I You may be right. I think he was closer to 70. Yeah Was he I think so? Well, he was he was awesome. He was a phenomenal lifter He went to the CrossFit games several years and and placed in the Masters Divisions, he was a he was a champion weight lifter like like snatch and clean and jerk very good power lifter and was a hell of a coach and but he had cancer and and in his private sort of way he passed With his family at his bedside a few days ago And so I just want to give my condolences and his wife reached out to me yesterday We we had sent we planted a tree and stuff in his name and done some stuff And she just sent a really nice word and so I I wanted to just pass on my condolences to the family of Peter Nathan He will be missed. He was a great coach and a great lifter and a great person and Everything I know about him. He was a great husband and father and he was one of the guys who introduced you to this Yeah, yeah, he was a Yeah, the first First gym I went to that was in our Kind of in our community was his gardener strength and conditioning up there in upstate, New York and And met him there and Kelly Nielsen and coached charity and I up there and he's just he was just a gentleman a man of style Yeah, dressed awesome. Yeah Dressed like it was like the 1930s or 1940s He would wear a hat and you know in a suit jacket a vest and things like that He dressed like a high-end boxing gym owner from 1938. Oh, that's true That's yeah, that's a great. He would wear like a like a silk Athletic jacket a little snap a brim hat like penny loafers. Yeah and jeans with a cuff on them Just cool as hell smart as a whip a gentleman. He was a a competitive ballroom dancer. Oh, yeah, that's right, you know and He was just a renaissance man. Yeah, he was an athlete and just a fine guy I was sad to hear him go but I think I think he sounded to me like he did it His way as best he could yeah in his in privacy and that was Peter Nathan and the world's a lesser place without him That's exactly right. Yeah Yeah, it's always weird to transition into a question Clubs he was like into those Indian clubs, you know, man, his gym was awesome. He had this It was like I think it was like a Like a garage What's it called the garage is separate from the house. What's that called? Just like a garage. It was a It was its own but it was I had all this like the inside of their garage was wood like it was wood and it was like cool wood And so it just had this great throwback feel and then he had incredible equipment because when he closed on his gym He brought all that gym equipment into his garage So he had he had old-school Indian clubs hanging on this wood wall and he had but I mean the guy had like You know like the ER racks like the competitive racks and all the all the cool equipment really nice high-end equipment that he would train on and Maces to work with you know for strike strength training. It's all kinds of interesting stuff. Yeah, great guy You know and I I Hope this comes across. Okay. You've you've been a business owner you were a business owner for years you still are a business owner and One of the things that I will say about about Peter is As a as an owner especially with a with a pretty large staff It is always nice to have a person who works for you that just does her job and keeps her head down and never Creates any drama or turmoil and that was that was Peter. He just did an awesome job Great service took care of his clients never straight-up drama never had any problems You know never had to like oh, I got a problem with payroll or oh, I can't you know I got a change from bank account to a different like none nothing like that He was just awesome did his job low maintenance and he was an incredible coach and incredible lifter and so he will be missed Yeah Experience, you know dating back to this late 50s and 60s. Yeah. Yeah, that's it's it's a bad deal He's unmatched. You know what? Yeah, we can't do it forever No, we cannot we don't live forever. We cannot Bernie I'm bummer all this shit is But but Bernie says could you guys comment on using pre workouts and creatine supplements? Hey, if your name was Bernie, wouldn't you wouldn't you go as Bernard or something not Bernie burn? You would go as burn. I have no idea. I just I can't even imagine Bernard having that having that name. Not there's anything wrong with it. It's just like yeah, right, right So he wants to know about pre workouts and create pre-workout supplements and creatine. Is that right? Yeah, well one is proven to work and one is not there's the there's a creatine is something that is an energy systems product That helps your muscle fibers store more nutrients basically for this is dumbed down and I'm sorry for you nutritionists and and Then chemists. Yeah, that's it though. That's pretty much what it is, right? They're allowed to win when your muscles that they they creatine is a naturally occurring product in red muscle cells in muscle cells in general of animals and humans and It's hard to eat enough to be able to supplement enough to get enough to kind of max that out in your storage capacity but when you have creatine available in your muscle cells your muscles will store more more water and more Salt and electrolytes creatine and will also tend to have a little more Energy in the sort sort of stored energy pool to be used When you're doing those heavy hard sets, and so that's why we use creatine Pre-workout is a whole nother gig pre-workout is typically a combination between caffeine or some sort of stimulant Which works fine and makes you certainly makes you feel like it works and most of a string coffee or whatever before workout and Some sort of vasodilator that allows you to get more blood flow into your body Well, it'll be caffeine and it's often niacin which makes your face all flush Yeah, it's just it just makes you feel weird kind of burns and itches and then I'll tell you this I don't I don't know if I'm speak for you. It causes me tremendous gastrointestinal problems Yeah, if I take the heart the heavier sort of pre-workouts that there are 20 minutes in my workout I'm running to the bathroom and I don't know what it is probably the caffeine, right? Caffeine. Yeah, it could be I drink caffeine all the time I mean, I'm about two three four cups of coffee every morning, but I do poop four times before 8 a.m. So maybe maybe that's right. In fact, you know, I Think there's something to be said for the caffeine. I don't know that you need your niacin or any of that stuff and it's so the The pre-workouts are really expensive and if there's anything in them that's helpful. I think it's the niacin I'm sorry. I'm sorry. I think it's the caffeine. Yeah Not a doctor or not a nutritionist. I don't know anybody any of that stuff, but my hunch As a thinking guy is that you're way better off and this is what I do I could buy like a hundred pack of those caffeine tabs on the Amazon for like four bucks And eat two of those eat two of those and then go train Yeah, I am too that that stuff will wire me like a smoke crack So I'd I really just have a cup of coffee and be done with it. It's good enough feels fine We make a pot of coffee and take it out in the gym and drink a pot of coffee while we try Oh, I love to you pop the caffeine pills and drink the coffee. Maybe I do have a favorite vasodilator, however It's called sialis and it works fantastically. I don't necessarily use it pre-workout It's got a fairly long half-life, but it gets the job done for what I need it to do What's it done for your squad? Yet, you know, it's a vasodilator Michelle says it's Michelle again your 12th female listener. Hey, Michelle toast to you This is this is a longer one, but I think it's a good one. In fact, well, here we go 12th female listener 56 years old still an LP doing a four-day split to give my body more time to recover Love the four-day split. She said listen to episode 10 the secrets of maximizing linear progression and other references in the podcast about The end of LP. I'm hoping you do another episode or Q&A with more details about what programming is like at the end of LP We've done a lot of that we've done a lot of it Michelle, but I care for you very much and we're gonna do more right now She's uh, she's moved from three by five on most things to five by three again This is a 56 year old lady. So that's so that's a good thing to do She says I think where you lost me was when the two of you were quickly talking about doing a heavy set Then back offsets are doing five by three one time and then three by five the next or doing heavy singles or doubles I can't picture what the programming would look like for someone like me Can you tell us newbies when we're about programming options to continue to drive? Adaptation and build muscle when you're no longer able to add weight to the bar every training session You want me to answer that? I think we both can yeah, we could we could do it pretty easy It's that's a it's a great question And what you have to do is you have to get your stress You probably continue you're gonna continue to get your stress one time a week So if you're doing a four-day split you're doing all the lifts twice a week one time a week You're gonna get that continue to get that stress from intensity So you're gonna continue to go as heavy as you can and that might be a set one set So instead of five sets of three what you could do is one set of three heavy and then back off 5% 10% 8% and do four more sets of three so that the top set is the heaviest set But the other sets are pretty damn heavy too But then the other day of the week You're you can get some volume in and that volume could be three sets of five It could be four sets of five. It could be five sets of five my suggestion would be to start with less and see if it works and if it Does stay with it and when it starts to slow down you'll add a little more volume So that one time a week you make sure that the volume or the tonnage goes up and the tonnage is just a mathematical equation of the weight times the sets times the reps If the tonnage goes up on the volume day and the weight continues to go up on the intensity day Then you will continue to make progress and that's probably the next step for you out of basic four-day LP Would you agree? I I do Yes, so as a practical matter ma'am. You've been doing five by threes Let's talk about the bench press just because we have to talk about something Should be doing five by threes and maybe you can go three three three two one You've run that out. It's not working anymore. And in fact, she writes here 88 pounds was where that happened to her So what I would have you do. So here's a way that you might do your back offs 88 pounds is your PR. Let's do one by three next time for 89 pounds Yep, or maybe 90, but you get the point right that one's gonna pee pee a PR for you Go back and look at your book at the last thing you did for three by five your three by five record bump that a Couple pounds and do it for one five. That's your back off. Yeah If you don't get five and you get four, that's just fine That's just fine. And then the next time you bench press You're gonna press first and then you're gonna bench press and then you can go get a three by four a three by five a four by four a five by three a five five by four a Five by five something more volume and it's gonna be a little lighter Then your back offs were on your first bench press day of the week There you go. Yes There you go. Now next week, you're gonna go in and remember we bumped it to 89 for a triple next week You're gonna go in and let's say you get 90 Next week for a double The volume work you did probably wasn't heavy enough. That's okay. We had to start somewhere, right? It probably wasn't heavy enough or it wasn't enough volume That's okay. Don't worry about it bump that up So now we're on the second Thursday. Let's say of our new regime Now we're gonna go back in Monday. We're gonna bench press again. We're gonna try that 89 for a triple again Or 90. I'm sorry 90 for a triple. Heck. Maybe you miss it again. It's okay bump the volume one Thursday again. Yep Eventually everything will kind of titrate in it'll be where it needs to be and you'll you're Your heavy triple on your Mondays will start moving up be patient with it make those little bitty changes and it'll all it'll all be okay Yep There you have it Later on you're gonna have to take the same kind of thought process. So I just outlined there And you're gonna have to extend that over two weeks and Then later three or four weeks and then so on but don't confuse her. Yeah, but you can go first What we what Matt and I just outlined should be helpful to you for now and you can go check out those MED masterclass episodes that Matt did and the two shows I did about how I troubleshoot that stuff to kind of get a path forward When you're when you're week-long stuff Hey, can I tease out really fast? Just this is a very early tease, but it's always good to tease some stuff out so I You had done some of this already we can talk more about this, but I officially transcribed very good Higher-end transcription of the MED masterclass and the programming Podcasts we've done and we are building the manuscript for the MED Programming book and we expect the manuscript for that to be done. Nixon Lynn's gonna help us with that We expect that to be done in three months the manuscript and then of course we'll have to Do the design layout and what and what not but it the goal right now is to have it up for sale by August somewhere there Think I can do it by then No fucking way Let's shoot. Hold on. Do you want to should we bet can we gamble but I get till August 31st. I Get the whole month. Yeah, it's it's unlike no chance. I'm not trying to poop on you I mean, I hope so. No, let's go. I'm in I'll help We just we just have so much content already made that we'll see we'll see all right So there you go. There's these MED booked on its way out working on it. We've Put the wheels in motion not we're not just talking about it. We're working on it big time Pete Pete says thanks for everything you guys do love the podcast I've been trying to stick with training for years now and finally built a little momentum Which has helped by all the good information you guys offer it for three for free. Thank you He says my question has to do with shoulder Slash back knots. I have some nasty shoulder and back knots from bad posture and stress that predate my strength training that now interfere with my strength Etc. Yeah, what do I have that right now? Let's do this damn chair from 13 hours a day I've certainly had that problem too. My posture is terrible Pete. Yeah. Yeah, I have that, you know People talk about the foam roller and the lacrosse ball and all those things and that ain't a bad thing to do But for me, it's that paw horn stretch It's hanging from the bar bar Chins Heavy rose heavy rose rack pulls heavy rack pulls poop your pant rack pulls Poop your pants. You should put that in true coach. Yeah, your pants rack pulls. Oh, I do I My my client Jason who does pause squats. He'll do like four fours paused at like four years He calls them pant shitters. Yeah, well, they aren't yeah We mentioned the rack bulls the barbell rows hanging from the bar the paw horn stretch. I also Hydrate dude, there's a good chance you're dehydrated a little bit and you're not aware of it You know, so drink a Gatorade and eat your eat your Nanners and But it might not ever be great Sorry, you know, everybody acts like every problem can be fixed Like we pay attention to this and measure it and manage it We can make it fix it, you know, but not everything can be fixed if you're an older person And you've had terrible posture for years and years and years You may struggle with this from time to time. It can get better But sure from time to time, you're just gonna have a hell getting that bar on your back and you're gonna have It's just gonna be trouble But you know do what you can it'll be okay Mark Mark says I am in the master lifter class and have been doing the LP for about two months My strength has increased as well as my health The issue I'm having is constant shoulder pain, especially at night I've stopped the press and bench press for the last week and the pain has subsided some Would it be advisable to just squat deadlift and row? I've not let a genteel life and my body has sustained lots of damage over the years thanks in advance. He says gosh I don't have enough information mark. He like wrestles some tigers or something. Maybe you haven't watched Joe exotic. I see now But you know what I'm talking about Okay Well, here's the problem with the shoulders man is that sometimes the squats the things jacking them up and So you can't just get rid of the press in the bench What you're doing is you're reducing the stress on the shoulder by getting rid of the press and the bench press But it's possible that the actual Cause of the problem is the squat and so this actually relates to the last question right doing those things like the Paul Horn stretch I Saw that Paul Horn made a video the other day about this sort of thing And he said if you're having that he was talking about bicep tendonitis But if you're having shoulder or elbow tendonitis or problems Then it's not a bad idea to press or bench press first in the workout That's what he said and then squat second and deadlift third. Yeah, I've never done that and I'm funny is that it's so basic Yeah, but like it makes sense because the squat tends to actually be the foundational problem And then it gets exacerbated by the press or the bench press And so he's like well just press bench press first and so yeah mark the bicep has two ends Kind of really three Well, right so it attaches down on your forearm So it crosses the elbow and then it also crosses your shoulder and the proximal end of it kind of goes in your armpit sort of And if that bicep if that end of the bicep tendon gets all mad if you if you're kind of not familiar with this stuff and Don't know what's up. You think you got shoulder pain, but it could be biceps proximal biceps tendonitis Yeah, longer short, but also there's a lot of stuff running between Yeah, that in that subacromial space between the bump on your shoulder there chromion in the top in the head of your humorous And so if it's pain in the back of your shoulder, that's often like the infraspinette spinatus It gets a pinch back. There are lots of stuff that can happen. And here's the deal. I mean, I've gotten to this What's the name mark? Yeah mark. I just shoot you straight for a minute mark If you've got if you're doing okay, you got a few hundred extra bucks Just get a buffalo bar a duffelow bar or safety I like the buffalo bar slash duffelow bar better than the safety squat bar But man for these masters athletes, dude Scott, I've been Why do they need to squat with a straight bar? I know You know and like I've moved a bunch of those guys that have similar problems to With the lower body to a box squat. So it's like 95% of the benefit with almost none of the risk Just order order a boat bar. Like if you know, you're you're an old guy with beat-up shoulders You know, this guy's probably got stories He probably played college football or something and threw footballs and had a slapped hair when he was 19 years old We never got a fix. I mean, you just don't have any idea, right? And so I have been that, you know, you know, I Know my clients and if my clients have enough money to spend a few hundred bucks on a barbell. I'm like look This is worth it. Yeah, because you can either struggle with the pain What would you pay to get rid of the pain? Did you pay a couple hundred bucks 250 bucks? Get yourself a barbell? Get it Man, you know, I told one of my clients that I was like, hey, here's the cheapest buffalo bar on the market It's at New York barbells. By the way, New York barbells is a great website It's the one Brett and Cooper talking about the other day that looks like it's from like 1993 like the website hasn't changed. It's nybarbells.com I think it's what it is something like that and I told him to get that and he was like I just went on Kabuki and got the seven hundred dollar right Duffelow bars So it's you know, the guy had the money to do the thing. So it's anyway, get yourself a bode bar or safety squat bar It's a better that'll work as well. It's actually not there's things you can do It is actually New York barbells. But yeah, good. Yeah, awesome. That's ideas. Yeah, awesome. That's awesome It's all like yeah, I've got a client. I've got a client who's like 71 safety squat bar every time who cares He can't his shoulders are so jacked up He can't press directly over his midfoot and get his head through and lock out. We don't press who cares I wish he could but he's 71 and it's just you know, it's just it's not working We can do he can do what he can do and we accept those things David says I have an arthritic shoulder. Oh That can Bob that can really bother me when benching Previous dislocations and injuries of the shoulder seem to have caught up with me He says the doctor suggested modifying the range of motion or switching to a neutral grip, which would put less strain He said I found that two board pressing seems to be less aggravating and been towing with the idea of a neutral grip bar With switching up to a neutral grip bar or running up. He would board presses be acceptable. Yes. Yes I actually agree with you doctor on both these. I hate those neutral grip bars Not for a guy with shoulder like arthritis not impingement, right guys got arthritis, right? So think about it like with my hip arthritis. There's everybody makes fun of my frog squat There are there for if shoulder arthritis is the same sort of thing There are there are positions you can put your hand and angles you can put your elbows in That will stay clear and it won't be bone-on-bone grind So if that guy can get a you know, it's a football bar a Swiss bar is what those are called Some of them are a little bit angled handles and some of them are literally perfectly neutral. I like both those bars Same sort of deal, you know guys never gonna bench press and a powerlifting meat doesn't matter Probably still needs to bench press. I think that that works fine. I would well. Let me tell you this if I had to choose Between a neutral grip full range of motion bench press or a two board press with a straight bar I would take the full range of motion one. Okay Now he may have to do both he may have to two board press with the neutral grip At some point but I would always rather have range of motion Than shorter range was the last thing that I'm gonna cut I learned that from Will Morris I want to move I want to make some changes Then try to find a way to do the movement with full range of motion because it works more muscle mass if I can And if I can't then I'll start cutting down the range of motion Right That's when I start doing things like rack pulls and board presses and higher box squats or pin squats or things like that if You have different injuries So I cut the range of motion last but I don't I think a two board press is still a perfectly good movement Yeah, and you can buy those weird Foam things that snap around the bar and use that instead of holding bars there those things are wonderful. Yeah, that's true Those things are wonderful and uh, yeah, there's nothing wrong with those the swiss bars are just they're heavy And they're like all of them are bad quality. They don't have like I haven't seen any that had good bearings on them. I don't know. I don't have no problem I don't have any problem. They're like they're basically like an axle Right, so they have no spin there. There isn't a collar that spins out. There's no there's no bearings There's no bushings on any of those things for the most part, but but Again, it's not that big of a deal. So when I was saying I don't like them. That's what I mean I haven't seen it. I haven't seen it. It's a low quality bar. Yeah, I haven't seen a good one Uh, my client Jeff is a person client emails and says It says I got an argument about ab wheel rollouts Was this with you? No It says in the linked video they talk about pelvic position in danger to the back My peer says my back is in danger if I don't keep my pelvis rolled in as stated in this video I thought if it was blah, blah, blah. He says am I crazy? I've been doing these for 20 years off and on and never had a back issue Then you're fine. Yeah. So yes, you are crazy because you do these And whether you have anterior or or posterior pelvic tilt when you do uh, when you do rollouts is Irrelevant. Yeah, a lot of people will say that uh an over anterior pelvic tilt Which is where you're sticking your ass out chicken butt Could be dangerous for this, but I tell you what man. I've done this a lot How many guys have you seen how many males have you seen that have an over extension of the lumbar spine? It's pretty rare But there's lots of women. No post. There's lots of women. No post pubescent guys Right. Well, there's a few but not very many but like there's there's a lot of ladies out there that have a lot more of that So this will be more of something that's sort of like Neutral ab clamp down like make sure you clamp your abs down is probably more beneficial for females and is for men It's hard to overextend your low back. Yes, there are outliers, but they're rare So if you've been doing for 20 years with no back problems whatsoever, you're just fine. Keep going Except it's a crazy exercise, but whatever. Oh, here's a little field report Yeah, Jeff not this shit off by the way get your dead lift up Like what's an ab roll out going to do that your heavy dead lift is not going to do I thought he was going to email me was going to say, hey, do you know of a good coach in Tulsa, Oklahoma? right Here's katie this little field report. She was our 20th Female listener. She says there we go. She says your 20th female listener here And I wanted to follow up on my question from last year about competing post eating disorder And if you remember that matt we we I think we told her, you know, maybe you shouldn't do that You know, maybe you should talk to a sponsor You know, maybe that wouldn't be the best idea for you Right now and she says based on your advice and a lot of soul-searching I decided that competing on the platform is just not worth the possible risk to my recovery and and and in this she's talking about her recovery from an eating disorder not training stress Correct She says you both solidified my thought process about it and I'm now at peace with my decision I recently posted my story of recovery and lifting on the fit pharmacist.com There you go. She says Thank you for your thoughtful advice and keep doing what you're doing. She said no I'll keep celebrating all the gifts that the barbell has given me. Well, that is That sounds like good grace best of luck to you in your recovery That's great. I think we said this when she originally wrote in but but recovery from ed Is like recovery from crystal meth It almost is non-existent And so if she's in a position where she is in recovery, I would change nothing Stay in recovery like the second you you decide to compete You've changed one of the variables and maybe you're not in recovery anymore, right? You know, I have a fair amount of background with eating disorders not with myself other than The fact that I overeat and over drink I'm not the other way around But I've studied that quite a bit in the past and that is a there is a High percentage relapse to those so I would say if you are in recovery and it's going well Stay the course. That's more important than adding 12 pounds your squat. That's exactly right. Michelle Who was our 12th female listener that we just talked about about LP the end of amazing She says don't yell at me on the podcast handbrake I Since I emailed you I dug through the podcast archives and found some episodes I had not listened to And found the answer to my question Thanks, there you go. I'm not gonna yell at you, michelle Thank you. Thank you for listening, michelle Let's do one more here from robin Uh, I found your podcast recently. I fall in love with it mainly with your programming rants I'm 23 and I've been lifting for four years consistently has become my biggest priority in life. Well knock that shit off Yeah, like if that's your biggest priority in life something you'll get married and have some kids a good job Put it about number four. It's not a bad spot. Yeah four to six four to six You know how much hatred I get because I said I don't like doing this stuff You get a lot, but I bet there's a lot of people that identify with that. Of course there are I just don't because I like it. Well, that's great. I like what it gets me You know, how does does anybody like chemotherapy? Oh, that's that's true. You know, people medicine, man people People are so weird It's like how hamburg doesn't even like it. He gets on there talks about I love what it gets us. I value it a great deal. I don't have to enjoy it Right. So ridiculous Uh, he says he's been in this for about four years. He's tried various dup or block predications with numerous lifts and goals in mind But I've made some gains to be honest, but I realize when I stall There's not really a way for me to make my programming more complex. I basically skip novice and intermediate phrase thinking complex equals better It doesn't way to go for figuring that out though So he said I decided to follow your philosophy and to restart my programming and do lp to see if I can still gain From that and then try to uh, something like a texas method now come my questions How would you suggest to say lp for someone is not a novice in a training age sense? I'm afraid I will detrain doing low volume Hey, you're probably fine I understand why he thinks this way and the answer will he detrain a little bit maybe But like in the long run What you're doing is you're paying you're going back and paying your dues You know, this is like I've thought a lot about finances lady How many I can't I've answered a lot of questions lately with the markets being crazy of people who have massive amounts of debt And no money in the bank and they're like hey the markets are crazy. How should I invest my money? And I said paid off the debt, right? So here's a guy who's trying to who's trying to do futures and options and shorts But he hasn't He hasn't paid off his debt and has have money in the bank account yet And so dude, you'll be fine. Just start conservative. Yeah. So listen Robin later goes on to say that he's uh 86 kilos, which is like 190 pounds His squat's 132 kilos. Let me go ahead and translate that to 291 That's not heavy enough to be on blocker dupe. Uh, he's pressing like 140 He's benching 90 kilos. What is not any kilos a hunt. That's 200 pounds. His deadlift is 330 dude Dude, that's less than scott and his wife's that's and our wives are like in their mid 40s Yeah, you're not even close and i'm not trying to be ugly to you. I'm not trying to be mean You're not even close. This is ridiculous You need to gain 15 pounds of body weight by eating too much protein And you go back and do your lp and you will be amazed and here's what here's what I would wager to say If you'll actually do that You'll set all-time pr's on on lp. Yeah, you'll set three by five pr's that you've never set before On any other type of programming on basic linear progression for movements. Maybe some chins and nothing else Like literally that's it man. He's and dude by the way You're 179 centimeters 86 kilos and he any go and he bothers to put 12 body fat in here Your priorities are completely Chacked up top to bottom your five foot 10 It weigh like 190 pounds. You need to gain some more weight Uh, your body fat needs to go up to 18 percent 19 percent over the next few months and then and then you'll have to cut it back down later And and you're uh, and it's your top priority by the way Like if that's your top priority you're you're a bad person. Yeah No, you're not a bad person, but you but but if you've spun you've spun your wheels a lot Uh at this point and being 23 and working it for four years It's it's time to really get focused and do it the right way So work that lp work that lp really hard I need you to gain 10 pounds or about five kilos in this lp And then you you need to eke out what you can out of that week-long programming there And uh, you need to add 20 kilos of this three by five squat here pretty I mean you need to do that and your upper body lifts are kind of not where they need to be Um, you said I wouldn't go under 10 sets per body part in my training for years No, you don't need to do look you've been doing two sets 10 sets for four years and you aren't strong I was so proud of you for saying that you basically skipped the novice interface Intermediate phase thinking that complex equals better. He's got he has some self-awareness, so so You know stepping the right direction good for you But then you're worried about the volume is not getting you anywhere. So hey, let's you know, let's knock that off robin Let's rock that off. You'll be all right. Let us know what you're doing email me and let me know how you're doing I'll help you in any way you can anyway. I can but um There's there's much much improvement ahead of you Frankly without a lot of work. I mean, yeah, really Let's just be sensible and uh and get on it Yeah, it's very simple. It's not not complex. We've got to eat more food more protein That's it. Oh my god Hey, uh, I think let's see this thing will come out next week I don't know if you know this so, uh I love Dan Flanek. Have you got a chance to talk to Dan much? He's a great dude I haven't talked to him since the August the block conference since the since being being together He is like he's a ball of fire. He's sort of like a mini me. He's like me 15 years ago um He is launched he's just launched the youth barbell club that launches on april 13th And it's really what we've sort of set up at barbologic is a hub and spoke model So it's the same thing that we do at barbologic for adults But it's sort of tailored to kids and he gets to run that we call hub and spoke It's a spoke of what we already do and so it launches april 13th And we know that the primary people who are Potential clients for this are actually mom and dad right because how many 15 year old 16 year old people actually sound themselves up for for youth barbell club And so, um, you can go to barbologic.com and you get information about that You can you can talk dan will call you on the phone You can schedule a call with one of our coaches But we have beta tested this now for about eight months and it is gangbusters For high school kids and right now your high school kids are at home They're probably not going back to school this year. They don't have access to their weight room So the other thing that we've done is we've we've just put out It's actually on the website right now at barbologic if you just go to barbologic at the top of the page We've got a we've got a home gym guide like a guide to train at home Regardless of the training regardless of the equipment that you have which is pretty sweet And we started running Uh, a sale at barbologic where you get 50% off your first month And that's for premium or standard or club which means club is $59 the first month is crazy And if you send it for premium or standard, it's a hundred dollars You get a hundred dollar gift card to any for any equipment manufacturer you want and for club It's a $50 one. So you get basically your first month training is free Uh, lots of great stuff there youth barbell club We're listen, there's a part of me that feels sort of weird Trying to present sales Um The lower half. Okay The part can confirm feels really weird the non-coacher part Uh, there's a part of me that sort of feels weird Offering sales and and look we're we're doing just fine as a business. That's not what it's about. It's about My people who are talking to You know block experience and sales calls and things like they're like listen They're a bunch of people have been displaced from their gym And they're ready to train and they need coaches to help them and they're at home I understand that there's a bunch of you listening right now who've been laid off from your job And you don't have a way to pull the trigger on that. So I'm not talking to you Please that's not you as a matter of fact. Take care of your family pay your You'll buy your groceries pay your mortgage pay your rent first But for those of you out there who have not been major financially uh Crushed by this and you're at home and you want to train you want to come out of this Quarantine in better shape than you went into it. We have options for you at home We have options that are low priced options with club And when we have options for your teenagers 13 and 19 years old is a pretty sweet gig And so we are trying to just fill a need If there's a need so if you have a need would love to help you out go to the website You can obviously always email Uh block the block experience experience at barbell hyphen logic.com and we help you out for free No questions asked no hidden fees. We don't try to hard sell you Um and get that home gym guide. That's totally free. Just a sweet e-book that our entire team put together Uh, we'll send that to you get on there. We were going to open enrollment at online great books Much the same thing actually we're going to do it on April 13th, and I was like, yeah, we're not. Are you? No, we're not Oh, you decided not to push it back. Yeah, so what we're going to do I got together with carl and some others and we decided that we're going to do this thing Uh, because we want people at home. We want them to do this We don't want to learn how to do it what we do. So, uh, you can get online great books.com slash plague And we're gonna we're going to run seminars on some some fun books We're going to do one on an ender's game a little science fiction one on a Wooster and jeev's it's a comedy and then if you're a Want to be a little more philosophical We're going to do one on the loss of the creature by Walker Percy So carl's going to run one of those seminars our guy john pascarella Who's uh, fantastic is going to run one and then michelle hawkins Who's my partner on the music and ideas podcast is going to run ender's game I'm not going to charge anything for it. You got to get your own book But we're not going to charge anything for that just go to online great books.com slash plague It's going to be a lot of fun. And um, yeah, it just it just doesn't seem right to uh, well, we didn't do any We did no sales in march nothing And then we had a bunch of people that were like, man, we need something. We don't have anything Right. And so we had we had a leadership call the other day and we're like, man I want to be real careful being salesy with this thing and at the same time I'm going to be like, look if it's something that you need and we've we've put together all this home gym stuff like Okay, it's here and the home gym E book is free for the taking it. You know, it just builds up the email list But the other stuff's like, okay, you know, we'll get you a gift card to To work out at home buy yourself a couple kettlebells or kettlebell or loadable dumbbells or whatever We can do that and we can start working. So yeah, hopefully we'll get a bunch of people to to move around right and uh, hopefully that's right a bunch of people to uh To to read because you know, what else are you going to do? That's right Have the best way you can spend your time on the quarantine is reading and training Come out smarter and more jacked. Yeah Yeah, who would want more than that? And uh, hey ryan Thanks for emailing email me. You can email me at scott at barbell hyphen logic.com And I will help you with this programming because you've been doing this for four years and you're not as strong as me And I'm old and broken So let let me help you out. We'll get you moving. Okay And without your samson mustache now. Yeah Oh, shit so gross The food gets caught. That's just hard. You know, it's just extra work Just sneeze or blow your nose. It just holds so much You can't blow those small rockets and you're like laying there awful laying there trying to sleep You're like inhaling your mustache and stuff. It's no good. I'm glad it's gone Um, it was good while it lasted but there is another barbell logic podcast Send your questions guys to questions at barbell hyphen logic.com And we'll answer those somewhere between five to nine months after you send that in That's right because uh, we have trouble getting to those in time also Don't forget you can always email questions at barbell hyphen logic and get a little help with your programming or ryan You can email me and I'll help you in any way. I can get your get your ass moving You gotta you gotta get you got to get those gains going um also You guys are shut in and uh um You need to start thinking about what it's going to be like when they open the door the cage back up and let you out Right, that's right. What's it going to be like when we open the cage back up and uh, we get to get that new normal going It's time to be laying your plans That's right We don't want them to just tell us on june 30th, which is when it's going to be I don't know But you don't want to say okay guys Listen you moved up from october right you moved up from october no no they opened the cage on june 30th Oh, okay. I get it. Um And and then you don't have a plan need to have a plan. That's right. Uh, this will this will all Um, this will all end at some point and uh, we're gonna have to figure we're gonna have to figure out what to do So start laying those plans This is coming anyway. Thank you guys for listening and we'll talk to you on monday