 Oh, yeah, we back in action. Ladies and gentlemen, silent Mike, another Q&A back to my roots. This is where it started raw, loose, quick fire silent Mike with two K's on Instagram and Twitter if you want to get involved. We're twitching as much as we can live stream and build the dope community to be able to chat with you guys live. Link in the description. Mama's Boys Podcasts, weekly episodes, if not twice a week, iTunes, Stitcher, SoundCloud, soon to be Spotify, Mama'sBoysPodcast.com, check it all out below. Let's get to your questions. Ladies and gentlemen, how do you warm up before a bench in? For me, the most of my warmups are pretty specific. So I take the barbell for, you know, one to three sets of 20 to 30 reps. And then I slowly add weight building up to my working weight. I also do like to do some kind of band pull apart, warm up my back, my rotary cuffs, as well as some kind of a face. If I'm feeling real cold or something feels a little iffy, then I'll do a little extra warm up some push up something of that nature. But that's typically it. Mike, another warm up question. Mike, how many sets do you do before getting in your working weight? So that's almost impossible to say my man, because if my working weight on bench is 275, I may only do three or four sets to get there. But if I'm warming up to 650 pounds for doubles on deadlift, I may take eight sets to get there. So it all depends on how strong you are typically, you know, five, maybe 10% jumps for the couple of beginning jumps and then 5% jumps leading on to the working weight is a good general, general guideline. How come I don't need to adjust my one rep max for a 10 week program? What did the percentage no longer represent my true one rep max? Or does it not matter? Great fucking question. So when you're running a, you know, 812 16 week program, do you need to update your one rep max? Because perhaps you got stronger in that program. It all depends on the program. It all depends on the goal. And it all depends on the individual. I know you hate that answer because that's the truth and everybody hates the truth. So for multiple reasons, I would say no, you don't have to update it, but it kind of depends. If you're a beginner, a true beginner, you'll be able to PR and your one rep max will go up every single week. How so, Mike, because you're detrained in your body, so willing to adapt to the new stimulus and the new skill acquisition that you're getting, you're getting better at the bench press weekly, plus your muscles are getting stronger, repairing quicker, because you're not actually handling the type of loads that you bodies actually ready to handle. So you'll be able to progress very rapidly from there. It might be every two weeks, every four weeks that you can PR in the lifts. This obviously depends on age, genetics and some other things. This is talking about pure beginners. As you get more advanced, that's pretty much the defining factor between a beginner and intermediate is how long in between it takes for you to PR or hit a new personal record. Eventually, you know, the best in the world are hoping for a small five pound, 10 pound PR every 12, 16, or even 20 weeks. And that's why it says it depends. Now, if you are not a pure beginner and you can't PR every week or every other week, I still don't think you should update your one rep max again, based on the program. Let's just blanket statement say we're going for a 12 week peak program. So we're going to test our one rep max at the end. The chances or the percent that you got stronger throughout the entire program won't really affect the program that much until you test anyways at the end. Because you depending on the program, you're not going to make a 150% gain in your one rep max. You know, if it's five or 10%, that will all show itself at the end when you test anyways. And then you can repeat the program with those updated. When we're programming, I mentioned this in the last Q&A, as long as you're kind of hitting a range on that day. That's why RPEs become so popular and it is very effective because you just kind of have to hit this ret this target. You don't have to hit the bullseye every day of the weight to get the proper stimulus to progress. As long as you're kind of in that range that we're aiming for that certain stimulus, depending on the program, depending on the day and the intent of that workout. You'll make progress and be just fine. So I wouldn't overthink it. Don't overstress it. Follow the program, test at the end and then rerun a program with the new updated maxes. Will I ever go back to conjugate training? Probably not. Not while I'm competitive powerlifter. You know, I think the frequency is enough for me. The variations, I don't think they work the best for the majority of raw powerlifters. I've done many videos on this. I think if you're raw powerlifting, you need more competition lifts than typical conjugate does. I know I could make it my own in these things, but I prefer the style of training I do. I believe in it. I think it's time-tested. I think it's proven through many other coaches and systems, but it's proven through myself as a lifter and as a coach with everyone I've worked with. So I think I'm going to stick with that if, you know, I totally wrap up and just don't powerlift per se anymore. Yeah, I can mess around with some kind. You can take enough variations. We've got a decent lifting question here. Board press or floor press as a variation for the bench press? Which one do you prefer and why? I'd say if I had to choose one, it would probably be the floor press personally and from experience with other athletes and being in the gym. A board press is an awesome movement, but for a lot of lifters, they're so uncomfortable with that bench on or excuse me, the board on their stomach that they'll misgroove. And they'll untighten their back more often than not that their bench form will just go to the window and they're just worried about touching that board. So I would say what I would throw in there is maybe a spoto press where you're kind of pausing at different heights. You know, two inches off the chest, just a little pause and come back up just controlling it yourself. I think this more so reinforces a tight back and control the barbell. And then I'd say the floor press for the same reason. If you're going to use a variation, let's go outside of the box a little bit and let's really, you know, kind of pause our triceps on the ground before we explode back up. And I think you find a good groove and a good carryover from the floor press itself. What to do in the gym after a meet or a peek? Kind of to you, you know, if all is healthy and you're feeling good, it might be another time to have some fun and try something a little different. It's also a good time to just chill, maybe do some dumbbell work, maybe take it completely off. Kind of depends on your mental state and what will get you motivated to continue on the gym. So maybe test another one rep max, maybe just do some dumbbell work, have some fun or maybe take it completely off and then get back into things in a couple weeks. What tip you would give all lifters, whether they're beginners or experience? That's a good question. Tip I would give anybody. This is lifting life business is have some patience. Have some patience. Things always take longer than you think they will. And if you have patience and stick to the plan or stick towards your goal or at least have that goal in your mind daily, you'll get there. And that's not to be some motivational bullshit guru because you all know I hate some motivational bullshit gurus. But truth is, if you have patience and you stick to a plan, you're going to get a lot closer to that goal than you ever would without those two things. And those are literally the only two things you need. You need a little bit of patience, maybe a lot of patience, more patience than you think you need. You need it and some type of plan to get there. And that's all you need. You welcome. That'll be $8,000. Send it to my pickup. What are your thoughts on only deadlifting singles? My thoughts on only deadlifting singles is it's probably not optimal. Now, there are some instances that you might be able to get away with something of that nature where you're only deadlifting singles once a week at a higher intensity and catching some volume on a variation like a block pull or stiff leg or something of that nature. But I think the majority of time all lifts are going to be similar to some extent where if we want to get better at that lift, we're going to have to slowly build volume and frequency over time. So if you want to get better at the deadlift, we're going to have to get some deadlifting muscles. And the way to get deadlifting muscles is to build them with some reps, maybe some variation, but definitely some reps, some volumes of frequency. So deadlifting singles, can you lift a lot of weight that way? Sure. I'm sure somebody has and comments are going to be blasted below. Mike, someone said deadlifting 900 pounds by only doing singles. Proud of that guy and I'm proud of you for knowing that random ass fact that no one cares about. But I think for the majority of people, you're going to have to do some volume, you're going to have to do some work. If you had to pick three exercises besides the squat, deadlift and the bench to build a routine around what would they be? Chin up. Love me some chin ups. Overhead press. Build them delts. And I don't know if this counts, but I hope it counts. We'll do the front squat. And if that doesn't count, we'll do the Bulgarian split squat. There you go. Shove it in. You probably smoke on that one. Mike, what is your best and or favorite point guard in the NBA right now? Y'all know I love some basketball. Comment below your favorite point guard or favorite player in all professional sports right now. Type it in. Hit enter. Tag a friend. Tell them say, Hey, your, your, your player sucks. My player's the best. My favorite point guards. I can't make any decisions in my life right now. Steph Curry might be one of the, probably the best point guard in the league right now. It's pretty hard to argue against my favorite point guard in the league right now is a tie with my man, Isaiah Thomas. I know he's been injured, but he's still my boy and the one and only Russell Westbrook. That boy is a stud. I love watching Russell Westbrook. If I couldn't make me, somebody I'd make me some Russell Westbrook from the style to the big dunks like this coming down the lane. Russell Westbrook's a man. I'm a big fan, but there's a lot of good point guards. Kyrie Irving's a stud, although he left my calves. I'm not that mad about it. I mean, I'm mad about it, but I'm not that mad about it. This healthy eating beat training from my man, Danky Meme. Well, Danky, let me tell you a thing or two about healthy eating. Now I'm going to say that depends on the goals. I think the combination of everything. You're talking longevity of life, healthy living, having a long, healthy, happy life, happy life, whatever these people say. These married folks. Or being a performance athlete. My mama said, this is a God that makes them upset. Sorry, that was a bad quote. I had half the quote. I was trying to do my, I don't even know his name, Bobby Boucher. I like her boobies. She showed me her boobies and I like them too. Back to the question, Danky Meme. What did she say? I like Becky. Is she like me too? She showed me her boobies. And I like them too. My mama says, who bought a devil? That's all I got Connor. Sorry, bro. No handshakes in the video. We're on one today, ladies and gentlemen. I had too many rock stars. This healthy eating beat training, Danky memes. Shout out Danky memes. If you're just going for longevity of life, I think it has to be almost a clear cut combination of both. If you're going for pure performance, I think lifting is going to take priority. If you're going for pure looks or losing weight, I think diet is going to take priority. Hopefully that breaks it down for you. Obviously, I think optimally for longevity of life, performance and looks combination of both. But I'm just saying if you have to just choose one, you know, and I just want to live a long time. That's a hard question. The living a long time is a hard one to say because I think it's such a combo of both performance. I definitely think that training is priority. And losing weight, gaining weight, obviously I think priority is nutrition. But obviously the combo is going to matter, bro. Just do both. That hard? Just do a little bit of both. Eat decent, listen weights, eat decent, listen weights. What type of leg exercises? Excuse me. What type of leg exercises did you do while dealing with my back injury? So when I didn't squat and deadlift, I took six to eight weeks off to chill, to work, to give my back a break. If I had the option, which I didn't because I was traveling in places, I would do a belt squat. That's what I did last time I tweaked my back. The belt squat is a lifesaver. This time around, I didn't have access to that. So what I did is I did some Bulgarian split squats with holding a week on my up, on the opposite of my up foot on the Bulgarian to add some balance and some cold work. You know, that's right. Put in work, eat that salad, note it, and then lung it. Just focusing on staying even and still working some of my legs. Plus I was doing some high intensity end-of-ball training kit. And I was doing some assault bike sprints. How to build a bigger bench? My man! I can't say how many videos I've done on building a bigger bench. Eat some foods, be in a calorie surplus, focus on your technique. Focus on a solid program that has you benching a couple times a week. Do it for a long time. Rinse and repeat, bench four oh five. Guys, I appreciate you. I'll see you on Twitch. I'll see you in the next video. We're dropping videos Tuesday, Thursday, Saturday, Sunday. Subscribe, turn on notifications. I appreciate you styling Mike, head down, chin up, me doing me, we outta here.