 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 Hambrick over there is Matt Reynolds. It's day 738 of the pandemic. I just got in from with I was out on the in the in the shop with charity grinding corn for cornmeal. I Hope everything's all right with you guys The kids are peddling the bicycle generator right now so that the laptop and the Camera and the recording equipment will work. So hopefully they're gonna have enough energy to get through this How are things there in Missouri? We're doing all right. We're hanging in there Rachel I I never talked about this Rachel. I had our first legit Argument since COVID started two nights ago. Like it, you know, like it like a good Over 700 days without an argument And we you know remitted it by the end of the night and you know We didn't let the Sun or the Sun was down, but we didn't go to sleep. Mm-hmm on the on the drama Did you guys did you guys, you know make up? That's a little too per I mean if I did I would have said so but there were there were Biological and evolutionary reasons why we couldn't really make up and so Yeah, so I'll leave it at that so but it went fine So we're fine and we I don't know about you and charity Rachel I argue about one thing and one thing only and that's the children We're disciplined there of So anyway, all was good and no we're doing we're doing great. Hey listen So I think I have dropped some hints about this on the podcast You know the podcast our listeners know this podcast ain't free and one of the things I love about the podcast Think about most podcasts most most podcasts are either Just turn on the recorder and just like start recording and never cut anything and you get some boring times and Lord knows what Hamburg might say and then you've got the other end of the spectrum, which is the highly produced right? NPR serial Wondry, you know that kind of stuff Incredibly expensive sort of podcast. I love it because we're kind of in the middle. We've got producer Trent He's fantastic producer Trent ain't free and he ain't cheap But he's worth it what we pay him and so we have been doing some advertising on this podcast for the last couple years or so And I get it that everybody would rather have podcasts without advertising But it's nice to be able to pay our people who do podcasts and for the podcast to pay for itself So we are very careful about who we bring on on this podcast to advertise We love people like dominion strength the best belts in the country and Microgains and those guys that are that are friends for years Hamburg I don't know if I've ever been more excited about who the sponsor of the podcast is right now. I don't know who it is It's tushy bidet's We have a company that makes beautiful butthole washes Sponsoring our podcast like I'm almost gonna get emotional about this. I have not used toilet paper my entire life I use baby wipes for the first 35 years of my life and a few years ago I converted over to tushy bidet's and it's the most wonderful thing that ever happened to me And they are the sponsor for the podcast now. Well, I I buy leather scraps from dominion and use that Well, I I can see how that might work, you know, especially if they've been worked a little bit You know, they're not quite as rough. You don't want the rough stuff, right? Like give me that give me that like three eights vegetarian leather. I use it more like a putty knife I don't release what I've been holding off on this tushy thing because tushy sponsored the podcast about six weeks ago But I couldn't run an ad because I don't know if you've heard But there's this pandemic called COVID and the world ran out of toilet paper And so the world turned to the days and tushy essentially did in one day What they had done in about six months of 2019 That's how much and they immediately sold out and everything was on back order So I can't run an ad for for tushy's now listen here folks number one If you want a bidet these bidets are fantastic I'm gonna send you one Scott and I want to I want a field report. Okay. Hmm. This is important Okay, there is something magical about these bidets I don't understand how every time I sit on this bidet and turn on the nozzle. It it is a perfect bullseye Directly into my sphincter. It's because it's so large My sphincter is not that large. You've seen pictures of it. I Remember that listen listen your adjective for my sphincter was that's pristine But called my sphincter pristine and you know why because I use to she bidet. Here's what I need you to do I need you to tape a quarter right next to it Take another picture and send that to me. So I'll have that for scale It's way smaller than a quarter not even close. Okay. Now listen people. This is the most important part of this whole thing Do not Under any circumstances Go to tushy.com that is not the website you want that is a website that's gonna get you fired or divorced Hmm. I got on it on tushy.com on an airplane a few weeks ago when they signed up and The people all around me saw what I pulled up the website in fact. This is lurid. I went Is hello to she comm hello to she comm backslash logic and That saves you a bunch of money off of a date. That's already cheap. They're like I don't know. They're like 70 something dollars for a bidet and here's the thing they attach right on your toilet You already have I get it. Here's my thoughts about the days earlier French people have these things are like toilets and then next to them three feet away is a bidet and I'm like, how do they get? From the first one to the second one without well, you know without leaving a trail Tushy bidet is Mount underneath your seat. It takes about two minutes to plug them into your toilet And you don't need toilet paper anymore other than two squares for a little drying blot at the end That's all you need with perfect laser beam like precision Tushy bidets will clean your butthole to percent You can you can eat off of it if you need to just as a you know, you probably don't probably don't probably don't Yeah, and if you buy now they'll send you a free chamois a chamois I also think maybe the main website and use discount code logic You could try that as well, but let's just go ahead and overrun these people with hello tushy.com slash logic and And get yourself a nice bidet and again, please stay away from tushy.com. Yeah, that is not that is not the website We want to go to can't confirm So I love tissues. Yes. Thanks for sponsoring the podcast. I love it. I love it Let's it's let me tell you the one. Let me kind of be honest about a legit review Let me tell you about the one downside of a tissue bidet When you travel and you go to a hotel and you have to use the scratchy toilet paper Your bottom is no longer adapted to that And so it can become a little bit of a problem. So so tushy listen to me I need you to develop a travel version of this that I can keep in my backpack You can put it next to your CPAP when you travel Yeah, that's right And I need to be able to hook that up to a hotel toilet so that I don't Because it yeah, the just use a water pick Huh, just use a water pick. I you know, I've thought about that. That's actually not a bad idea Well, I know this is a dream come true for you because when we started this thing in July of 2017 You're like, man, I wish that they could get them as a podcast Sponsor and that's true, you know, listen reach for the stars and you just might be right right Carl says old beginner This is not a beginner. Yeah, that's the subject. This is not our Carl. This is another Carl He says I'm a 60 year old untrained an athletic beginner. I'm five foot nine one hundred and ninety five pounds and a big fan of groceries I've read all the books and after messing around with weights and machines for about a year It's a local YM several weeks in LP and I made nice progress on the lower body lifts I squatted to 25 for three by five two ninety five pull for five He says my problem is I'm embarrassingly weak in the upper body I struggled to finish my bench bench press this morning with 130 for three by five I feel like I'm near the end of LP and during my last session I failed my third set of five presses at 80 I don't have any injuries or pain while lifting and my range of motion isn't great. I don't think it is hindering me What should I do? This is really common right happens all the time. It's really common. It happens all the time in these 16 years This exact demographic a demographic who has not we we get the Jim bro demographic and their upper body is so far advanced of their lower body That their lower body is playing like they bench press more than they squat. Yeah for a long time This demographic the older demographic who hasn't done this in a very long time or ever will find that they can their squats and their deadlifts make massive progress and Because of honestly because of probably some sarcopenia some lots of muscle wasting as they start getting older And probably lower testosterone as well. We see this in every woman. We have a female Their upper body is just can't stay caught up And so there are a couple things you can do one thing you need to understand is if you run out of LP an upper body It doesn't mean that you're out of LP and you're no longer novice You can keep running LP on the lower body stuff and you should But you might have to make some changes to the upper body Programming in order to get the correct balance of stress to keep driving progress As a side note and I'm sure you you'll come comment as well on this stuff is you should get your testosterone checked Because the first thing that I see when I think about when somebody's like boy my lower body strong I'm my upper body is weak. I go. Hmm. I'd like to see a test reading to see what's going on Yeah, it's commonly Accepted knowledge. I believe that there are more androgen receptors in the upper body than the lower body Yep, and if we know that because you look at guys and ladies They make more testosterone. There are all those receptors up there by golly They receive and then they get lots of muscle in the upper body versus the ladies And so some my older guys that got pretty good squat and deadlift numbers like you have I Almost always think that they need to have their testosterone checked. Yeah It's probably not abysmally low You know if you're not a pear shaped guy if you're sleeping, okay, but it could It could be low. Go go go have her checked out It'll help your recovery and make those like those things move. It's never been easier to do that. That's the other thing It's never been remember how hard it was to get your testosterone check like 15 years ago I bet it's horrible right now in the middle of this. Well, okay I'm gonna hear you check today But when they start to open stuff up again It won't be an issue and part of that is because there's so many private labs now So you can just go to your doctor and ask most almost all of our listeners is gonna have health insurance They can get that thing done But if you don't want anybody to know and you want to keep some privacy You can go to you can go to lab core or quest, you know, one of those we don't have any relationship But I mean, we don't you know We certainly don't make money off of them and you can pay a little bit more money out of pocket and get that Stuff done and it's still pretty cheap. It's not like what it was 15 years ago and get that get that test done And if those numbers come back, okay Well, even if they don't you're gonna have to do more volume and you're gonna have to do you have to do stuff like barbell rose And you're gonna do chins he reckoned he He mentions that he can do about a chin and a half and no dips, but he can do 15 push-ups Yeah, do those push-ups to get some more volume Train that chin, you know, do some assisted work there Train those dips assisted work with those what tips are great for the hypertrophy. I think I love those So no matter what you're gonna have to do more work. Make sure you eat your protein to Carl. Let us know how it's going. Yes Let's see here. Sorry. My computer is beeping here. Oh My gosh, Google just signed me out of our Gmail account. Just sign me out. I'm getting back in here Okay, I gotta I got a story for I've been holding back for like two weeks that I get I'll tell you between questions here So I woke up last Well, there's Thursday night actually a week ago today Our internet went out about 3 30 in the afternoon. It's almost exactly a week ago And occasionally our internet goes out and of course my first thought was You know, it'd be real like we've done pretty well with this whole COVID thing Like in business running online business and stuff if the internet goes down or the power grid goes down We're in trouble Obviously and so of course at first that I'm like, oh god, the internet's down. Is it down everywhere? It's not It's down here. I get up Friday morning. I've got an important business colony to have Friday morning internet still down Media comm is who I have you've heard of media comm one of the big, you know, nope What a stupid name media calm. Well, I like Comcast and plays like that. Okay, so I have been a Client of media comm for 20 years. It is the cable TV and internet Provider in Southwest Missouri. There isn't anything else, right? There is some AT&T stuff But I have gigabit internet and this is this is it if you want anything fast You got to do media comm I have so I call actually first I text They've got like a texting service where you can text customer service and I so I text them and the guys like You know, we don't have any record of you ever having an account here I've been an account there for 20 years and so I'm like, man, I've had an account here for 20 years It auto takes back your conversation with Cody is over Okay, so I call customer service wait on hold wait on hold wait on hold lady finally answers the phone. I'm like, hey, I Internet's down. I got gigabit internet. Not sure what's going on. Can we reset the modem? What do we got to do and Took her while to find my to find my To find my account and she's like, oh, it's been Internet's been cut off for non-payment I was like, what? And she's like, yeah, we cut it off because she didn't pay your bill now Hopefully our listeners have been less long enough to know This is not an issue in the Reynolds household. Everything is auto paid Not, you know, no problem. And so I'm thinking to myself You know, I run on internet business that the business pays for the internet and I'm thinking about the Business credit card and the business debit card. I'm like, those are not expired How could it how could the payment have not gone through what is going on? And so I said, could you give me the last four digits of the credit card number the card number and she gave it to me It's none of my it's none of my business cards. And then we realize it's my wife's Business debit card, which is essentially not used like blow the cobwebs off of it, right? She's there in case she has to run to Sam's and get something for the business or something and And even though we got our business debit cards at the same time Somehow our bank stat. I guess a stagger the expiration date. So hers expired in January of this year. Okay So her card expires in the auto pay and we don't pay our bill Did they call us? No, they didn't know did they email us? No, they did Did they reach out to us in any way to let us know that we didn't pay our bill after I had auto paid my Mediacom bill for 20 years. No, they did not When I talked to the lady, she says, you know, they're not supposed to be cutting off internet right now in the middle of COVID, I'm not sure what what's going on. This was a third party that cut off your Internet. I said, could I get the name of that third party, please? And she said, well, hold on just a second She's like, you know, they were just responding to an order. I said, whatever responding to an order It's a Mediacom fault. It's Mediacom's fault You guys put in the order and she said no search your fault. I said my fault for what? She said you didn't pay your bill. Not listen. I get it I maybe I need to take some some percentage of the hey, we had a card expired, right? So they cut off our internet and of course, I'm like, oh, obviously just pay it put it on my card No big deal. Turn the thing back on No Well, they are but they can't do it right away. They got to send somebody out to my house Right to turn it back on but here's the really shitty part So I'm like just pay it what it pay whatever I owe and then you know put this one on the auto pay So, you know, she tells me and I know I'm gonna have to pay a disconnect fee and a reconnect fee And I'm just trying to be cool and not I'm pissed off about it. But you know And she's like, okay, and is this the card you want to set up for autopay? Yes, it is So, all right, the internet will be $179 a month and I said, whoa, no, I'm paying $67 a month And she said, oh, no, no, no, like once we disconnect your internet, we get to charge you 2.5 x I said, hold on I've paid my fucking internet every month for 20 years on autopay A card expires. You don't call me. You don't email me. You disconnect my internet and to come back and turn it on You're going to charge me 2.5 times what I was paying. She's like, that's right I go, what is wrong? I said, why wouldn't somebody have called me or No, actually I was complaining about the calling and emailing before I knew this was the issue and she was like, sir We're not, you know, we're not required to call or email people Now I know why they didn't call or email me because now they're going to get $170 a month out of me Because I don't have any other option for fast internet. So fuck you media comm But I kept thinking about it. Can you imagine Every month we have people's cards bounce At block and they're almost they're rarely for insufficient funds, right? They're almost always for an expired card Or security breach and we reach out we send them an email We're like, hey, you know, we need to update your card and they almost always update it right away They don't update a couple days with some another email, but they always take care of it. Can you imagine Somebody that's paying 200 300 dollars a month Bouncing a card for expired card or security breach and we're like, thank you for putting your card on file The charge is now 750 a month 800 a month for online coaching The fuck is wrong with people scott? Well They've got to meet their uh, they got to meet their earnings expectations for the quarter It is so infuriating. Listen if you're a client of ours and you work at media comm Either fix this or gtfo Fuck these people or if you know of another gigabit internet service provider I can get springfield missouri, which you don't because there isn't one Let me know god damn it makes me mad. I need to like report I don't know if I should report can I report in the governor's office better business bureau? I guess I like I don't know that's a monopoly. They're like, listen You bounced your card for being expired and we charge you 2.5 x that has to be illegal You don't have any other option if I could be like, I'll leave you and I'll go here I don't have that option My free market stroke But but but my free market Go build your own internet mat. Come on man. You'll like it, you know Go go go make your own isp So frustrating, you know, all right. That's my media cum story. I hate you media cum. Yeah, but die Yeah, they'll meet they'll meet their earnings expectations. So yeah, of course. They will on the back of my 2.5 x bill Yeah, fuck these people. That's good times. They're probably like, oh, we're having a lot of they're like We're having a lot of cancellations right now. How are we going to make this up on the back end? Because when it gets what because when it gets better You know, there's a bunch of guys with MBAs And because when this gets better when this COVID thing turns around they're going to come back to us They have to sure because and there's going to be an influx of people working from home And they're going to want it upgraded to gigabit. So uh, they're canceling right now, but you know, how are we going to get? My client my client emailed this Okay, I think this is just prior to him becoming my client. His name is Matthew and he says Soar spinal erectors from benching recently when I bench I have severe cramps in my mid and lower back and have a hard time Even sitting up off of the bench I did 225 for five by five the other day and after the last set I was stuck for a couple of minutes I have a pretty big arch the next day. My spinal erectors were sore as hell. I'm 510 and 175 19 years old Listen, he says he has a pretty big arch. He touches his tailbone to the back of his head Well, that's I mean, that's why he's that's why he's cramping in his abs anyway 175 your 510 Matthew Wait, he and I've talked about no seriously his arch is ridiculous That's what the problem is then right. I could put a basketball under his back I get it that in some of these federations you can arch up and you can do that clown show stuff and whatever I get it. But guys, we're not We're not doing that. We know we're just we're just trying to get stronger. We need to use that long range of motion Matthew has since relaxed that arch some and it's hard. It's hard. He's really flexi clearly And it's really hard for him to get tight with a lower arch But that's his body weight has gone up and he's gotten more More muscle around that core. He's he's more able to do that. His bench is strong Yeah, yeah, if you think about it like that super arch on the bench press is just like the hardest Isometric contraction that you could possibly have in in the in the shortest most contracted spot Of that muscle like you are contracting your your Rectors as hard as you can On a bench press and then holding them in an isometric contraction the entire time So they are as short as you can get an erector And then holding it like that for the entire set. Well, do that to a hamstring. See what happens. Yeah It's gonna cramp on you and it's gonna be sore the next day And you certainly can't adapt to that over time But like there's really no reason to have it be that ridiculous And by the way, I can't hamstring cramps when I when I bench press You know you bench your knee and you put your heel kind of behind your knee as you lay down And then you're laying out flat So your hip is fully extended so your hamstrings are really short And the shorter they can get they cramp right on up. That's exactly right. Here's another one of my clients. Oh my goodness Jonathan Jonathan says just something I've been pondering about the 48 hour recovery window during LP Assuming that a novice lifter is eating and sleeping enough with training every other day on a six day cycle be beneficial Or is the extra rest day on the seven day cycle necessary for adequate recovery? I mean, I think our experience is that the seven day cycle works better for most If you're somebody that has really good recovery ability, there's no reason why that wouldn't work If you're a 19 year old kid a 21 year old kid You've got high testosterone. You can recover quickly. You can eat a bunch of food Like there's no reason why that wouldn't work mathematically But for most people They often will need that extra two days of rest at the end of the week And I think almost anybody could do the every other day thing for quite a while or for a while Sure And then they need that extra day and then later they have to periodize it a little bit when we do the midweek D load for stuff and Yeah, the answer is it would work great for a little while But just because our calendar is the way it is and people work five days a week and all that stuff The three day a week thing still continues to be what I have my folks do Yep, me too every now and then I'll have somebody do that four day split LP, but Even then I don't like it that much. I have an older guy doing um One day on two day two days off And he's he's like all days are the same doesn't matter. It's certainly not right now Yeah, so he's training today taking two days off training today taking two days off training today taking two days off And so that's a so it works and it's not the same every week, you know So what that so one week he'll he'll train three times Another week he'll train two times and then three times and two times And this kind of goes back and forth that way and it works just fine for him And so, you know, you can play with that play that game And either shorten the entire cycle or lengthen the entire cycle to get the progress you want It didn't buy you much You know, no that buy you much. No, it didn't buy you much. I like the way you think But for me, it just doesn't get us enough. Nick says gym tunes Loving the podcast is my new favorite and I've been listening every day for a week now I want to know what your gym playlist consists of or even better Is there a public barbell logic spotify playlist floating around while it gets you pumped? I hate this question. Yeah, I'm sorry, man. I just don't I don't care Yeah, I don't either I get it that like I did care. I used to care Listen, you run a gym for 10 years. I don't I want to listen to bluegrass I'll listen to like Allison Krauss and punch brothers and I don't Because I can't if I'm hitting a huge pr. Maybe I turn, you know, metallic is bleeding me I've talked about something like that on but I just not I'll listen to podcasts when I train. I'll listen to news reports and talk to my wife I'm just too old and I've done this too long. I don't care. Yeah, I'm not a monkey I don't like put on music and my make my mood changes. You put on a sad song I start crying you put on another one. I start throwing things. I just rage against the machine I kick a hole in the wall you put on another sad song. I start crying. No, I'm not like that Like I'm sufficient in it of myself and my moods Or organic to me and I don't know the music thing just doesn't work I do have some podcast some playlists on my scott hamburg.com I've got the we're not they're not training play. No, they're the jazz show The the songs from the jazz show and some other stuff Well, it's it's interesting though, scott if you think about this that both of us you and I Are deeply actually affected by music and are like deep lovers of music It's just not something that I need to get pumped up for lifting anymore I have to sit down and listen to it if it's going to have some sort of effect if it's just in the background or whatever It's just I don't know. I think it's I think mostly that's bull How about that? I think I think you can use it for some amount of a of sort of adrenaline rush a little bit But I see what always was weird to me Uh, there's two parts to this You know buddies that I had like in the 90s and early 2000s when you really got like like true Ridiculous like death metal came out or they're just like You know that that's they just growl and vomit into the microphone And they would listen to that when they're trained and I'm like, I don't But you can you can hear and feel like a like a You know like the melody of a song or the beat of a song that can that can in fact It's catchy enough to kind of get but there's something about this like a super deep like Baseline double bass on the drums and some dude vomiting in the microphone that I'm like what what what about that Hypes you up and then here's the extra step to that If you listen to that shit in the car while you're driving down the road, you're a psychopath And you should you should be institutionalized and I had friends that did that I'm like, that's what you listen to In that you listen to like lamb of god in the car while going Shopping at walmart like what it's so odd. It's so weird. So what's wrong with people? I will say Certain music can mess me up. I remember one time I was in a public gym and I laid down to bench and like it was something heavy And desperado came on. I'm like, no, I'm not gonna do this. I was out. I was in our garage the other day I was gonna do something. I remember what the heck it was and it was like landslide like stevie nicks like no, I don't think so But not because you were just like pissed off because it's a sad song not so much because like you weren't sitting there crying or anything It wasn't like choking you up No Yeah, because I have had that, you know, like I've had that happen Like if the eagles come on or something, you know, like desperado or something because that's my that's the thing that my dad I listen to my dad if I'm training that stuff pops on I lose my shit and I can't now I can't train because I'm all choked up about, you know, that kind of It's the memories tied to the songs Man, I'm just deleting questions There you go. Good Jacob says, can you guys touch more on rest times between sets as we start to make med changes out of lp Is it ever valuable to reduce the rest time to create more stress in a shorter period of time? Or is that just bs? And the thing to do is always to rest enough Until you're ready to go but not long enough to cool you down I think I have a very different answer to this question right now. Maybe not In general I don't I very rarely recommend rest period changes for our heavy barbell lifts I do some some dynamic work that you know, we've talked about some west side stuff You guys can look that stuff up like our west side style stuff and a lot of times I'll put those on You know, we'll do six sets of three with 90 to 120 seconds rest something like that. Like I would do it there But for the most part, I'm not thinking about that's often called density in the strengthening addition We're like, how much work are we getting done for a period for a period set time? And I almost never think about that like how much work are they getting done in a specific amount of time? But you know when I am thinking about it right now I got a bunch of people training at home with kettlebells and they don't have heavy barbells And as I add volume to there, I was talking to a couple guys the other day As I'm adding volume and stuff because what else can you add? They have a kettlebell like the intensity set, you know, I just can add like, you know more work time Uh, I don't want a kettlebell workout in your living room to last an hour. That's too long And so as I started getting into that stuff, I'm like, oh, oh, oh, we can do more work in the same amount of time Like I want this to be 30 40 minutes max So how come it so I started doing things like supersets with antagonist muscles and things like that to do that So in in some of those situations, I would do that I do that even at home or in the gym with normal barbell training with with accessory movements a lot of times I put the I work those superset antagonist muscles or circuits but I don't think about that as far as Work sets of squats work sets of deadlift Do we rest to the typical answer that we give and I would agree with this is We rest long enough to make sure we hit all of the reps of the next set That's the point, right? Yeah I tell people when they get started they'll pee just wait three minutes and then go And then later on go wait five or six minutes and then go and then You know if your LP fizzles out at a given weight with a five minute rest Well, that's okay. Let's not wait 10 minutes. Let's just move on. Let's just move on On the same way. So I'll tell people to change their waiting time just because I have them go so short early Let's let's just go go go go go. Yeah, and then later on they can slow it down a little bit But not too much. I like that Matthew another Matthew says Your podcast is my favorite. So thank you for what you do. Thank you. Thank you, Matthew He says my question is well a hook grip still help my overall strength I recently got to deadlift 280 for four. I hope that's kilos And the bar slipped out of my of my of my double overhand I tried the hook grip today and pulled 285 for five easily I will continue to use the hook grip going forward But still warming up the double overhand until my last warm-up set where I'll slip to the hook grip Etc Yeah, is there anything else you would suggest to assist the grip strength? No, not really, although I I've said this on the podcast before you and I both have when you switch to the hook grip I would hook grip every single set for a few weeks just to get used to it And then once you actually get used to it and you kind of kill those nerves off a little bit Your thumbs it doesn't hurt so bad anymore I'd go back to pulling that double overhand for most your warm-ups and then go to the hook grip But absolutely if if the grip is the limiting factor in a deadlift You need to figure out a way to be able to hold on to the bar So hook grip is our always our first choice Alternating grip is fine. Although I'm using it less and less with my clients and when my older guys straps are just fine too You know, I like working that grip double overhand as long as they can and they can't double overhand anymore Put the straps on. I don't care. You're 61. You're not gonna. You're not gonna compete and I'm trying to get your back and your hips strong Oh gosh this gentleman Says he works for new york state and working for the state sucks So please leave my name out of the email out of the question. So we'll do that. Okay. He's uh, he's a Mid-40s male weighs 165. He doesn't see how tall he is that would be crucial for us to know Uh, because if he's 411 he's jacked. Yeah Yeah, he says, uh, he got a hairline fracture in the tibial plateau um And he says he was squatting 250 deadlift and 300 and so on He says the doctor never took me out of work But wants me to wear a knee a knee a mobilizer and be on crutches Knowing I have a very active career that requires me to walk run and or jump in rule or urban environments with a dog on my side Okay, when I wear the brace my knee hurts When I walk without wearing the brace it feels a lot better So my thought is bones under pressure go quicker than the unrest than resting them Um, he said he's still been doing upper body lp. Have you guys ever worked with someone who had this type of injury? Should I or can I do squats or deadlifts? Yes No, generally. Yes, you specifically. I don't know. I'm not a doctor Right. There's my there's my cya. Yeah, man. I think you're thinking the right the right direction I'm not going to tell you to squat or deadlift or to run or not wear your knee brace But I think in general that is the the common thought process at this point You probably have an older doctor who wants to just really let the thing heal Of course, the real problem here is Again, we won't call out his occupation Even though we all know what his occupation is is that he's being forced to run Which is why he has the stress fracture in the tibial plateau He didn't get it from squats and deadlifts. He got it from running Jarring me to meet his physical fitness test that he has to do for his job Which is stupid, but he can't fix that. That's the rule. So you got to do what you got to do So definitely don't run right now. Let the thing heal and then here here's what I found You are very probably A healer runner. You're running on your heels And there's no like we've got that pad on the ball of our foot For a reason that ankle is supposed to be able to take some of that force and it's supposed to be able to Spread it out over the entire over the entire foot if you bounce on your heels Then your shins are going to take all of that compressive force over and over and over and over again Which is not that bad when you're 165. It's much worse when you're 265 but um So don't run and then when you have to get back to doing it learn how to do a little more A little more heel like toe to heel to toe heel to toe. Don't just slam on your heels This gentleman may not be able to pick and choose when he runs No, that's true Although I would assume in the process of having a stress fracture If the doctor's putting him in on a brace that immobilizes the knee and he probably gets out of running for a while That may be yes. Oh, I see what you're saying in an actual work situation scenario Not in a training scenario, but in a if it's time to run when you're at work and you gots to I hope you can run a guy here. Listen to this Are you sitting down? I am Dominic says I'm 37 years old 245 pounds six foot one homeschooling father of 10 I don't know if I should congratulate him or be terrified. He's doing he's doing the good work, man He's got a home gym. His one rep max press is 85 kilos Okay, pretty strong pretty strong got a strong guy bench press 140 Wow Squat five rm at 140 Hmm. Okay. He gives me a belt squat one. I don't give a shit Five rep max a deadlift. That is also 140 Weird. So here's the opposite issue, right? Here's the guy who's super strong in the upper body Yeah, and not that strong in lower body. So, okay. Yeah, he says he's in LP He says how long should I expect to run LP as it is? No idea. By the way, let me tell you who is strong with their lower body This guy's wife Maybe not she might be able to she might be able to squat and deadlift more than he can't Well, she's got some burthen hips. Maybe Can I forego power cleans? Yes Yes Should I substitute substitute log cleans? No No, dude, you're You need to use your squat and deadlift strong. That's what you do. All right Whatever you're doing on bench press and press is working. Keep doing that Don't really change anything or make one small minimum effective dose change at a time on upper body And you probably probably need a little more stress on the lower body. I don't know you Maybe you're overstressed, but you're probably not it's not that heavy. It's not not as far as training. Yes Trainings you need some training stress. That's right. So you might need a little more volume. I need a little more frequency Maybe maybe you're you know, maybe you're not pushing the weights up very high Maybe do some more triples and doubles and singles to get heavier weight on your back and in your hands These questions keep getting crazier, which I enjoy My goals are not for a huge bench press, but rather a one and a half times body weight overhead press Can I replace bench with another press day or a close grip bench? Dude, you can do anything you want, but I wouldn't screw with that Yeah, it's both they help each other if you you know, I just obviously man We'd have to see your programming. There are lots of people that I program five presses a week for So they do it's an upper lower split split But on one of the lower days they do one extra press or bench press Depending on what they're focused on and if they're a power lifter, they're going to bench press or variant three times a week They're going to press twice a week You could probably do that, but press ish three times a week and then bench a couple times a week, but Mostly what I would do is I get your squatting deadlift up Get your squatting deadlift up and just bench and bench and press man I mean, you're gonna one rep max of like 187 and that's not that heavy. Come on. Just bench and press it'll it's fine You're you're over complicating this He actually says I started and stopped LP several times having been lured by fancy programs and studies like the schoenfeld volume study Well, fucking knock it off man. Just do the stuff. It's it's weird to see those guys like brad schoenfeld You know back in the olden days in the late 90s All all of us were in the on this there were like four forums and we were all on them and we would argue You know like him and and lau mcdonald and you know Glen penlay got restless soul and people like we were all on the same forum It's always it's funny to me Because I I know these stories about these guys who have now gone on to have like really nice careers and this stuff And I certainly as I have and they probably have the same stories about me And I can remember like funny stories about them from like 99 When they were just a kid you didn't know what the hell they were doing and then it's always like Oh, these guys have these programs and stuff that they sell now and So anyway, good dude by the way brad schoenfeld great guy actually nice guy You probably don't need his program. So and then he says Well excess body fat supply for calories during caloric restriction as long as protein and carbs are high enough to fuel training Maybe yeah, maybe real fat. They will yeah 245 and 61 Maybe maybe not maybe not maybe not especially as strong as you are if you had numbers man that were like especially your upper body If it was you know 40 weaker Then I might say at 245 and 61 like yeah, you probably got enough fat on you because like you can tell by how weak he is Right a dude as strong as you are at 245 and 61. You probably don't have enough body fat to really use there Like that doesn't mean that you're at you can get leaner eventually, but sure that's It's probably not time right it says why is behind the neck press not utilized I have the shoulder mobility and think having a strong upper back is desirable pushing a van up a icy hill Uh or something like that would use the behind the neck sort of motion He says push a van up a like backwards dude You're not going to push them with your triceps If I were going to push a van up a icy hill, I would face the van Yeah, well, let's talk about the neck print. Go ahead. Let's talk about that damn thing Like if you're going to be seated The bar in the center of gravity is going to be Right over the middle of your pelvis where your butt touches the the bench if you're standing it's going to be Right over the midfoot And whether you do it in front of your face or behind your face the bar path is essentially going to be the same Yep You're you're going to you're going to dip your head forward to get it behind your head It's doing a stay over your midfoot the the muscles that uses are going to be Very slightly different. Well, it's actually going to be different muscles. You're going to use them in a slightly different percentage relative to each other over the bottom six inches of the range of motion Everything else is absolutely identical. The behind the neck press Is 99 percent Absolutely stupid Well, here's why it's stupid. It's it's not So he's scott's right that it's got it would build identical strength to the in front of the face neck press in front of the neck press The potential danger there is actually that your elbows and your humerus Is more they're more abducted and there's more internal rotation. And so that Shoulder creates kick that's right. It dramatically increases the percentage chance that you impinge Something in the so subacronial space, right? There's lots of stuff that can get impinged and you can get lots of stuff in so so It is way safer without any Without any decrease in benefit to strength To be able to press in front of the neck Here's why people want to press behind the neck scott a lot of times is because they watch pumping iron Yeah, and they that's right. It's an old school lift And you can throw the weight really easy. I behind the neck push pressed 405 easy many many many times Because you can put it on your back and you can throw the weight and it's it's a push press, right, right? Um, if you actually want to do strict behind the neck press, it just puts your shoulder in a bad position That's all there is to it and doesn't make you any stronger. So And I don't know any sports that test for it, right? Are there any of those old like odd implements strong? I don't not that I know of I've never heard. I mean there might be but I just there's no reason for it You know if you're like, hey, I need to get stronger at log because I'm competing a strong man like it makes sense So you're like, hey, I'm gonna do this competition that has been behind the neck press and we can talk about it But I don't know of anybody just do the do the four big lifts man Just do the big four big lifts and focus on the squatting deadlift because you're not that strong on those Yeah, uh, Seth says deadlift questions fairly new to this podcast, but I'm loving it I can eat quite a bit for work not no more He says I'm 30 years old six foot tall and I've gone from 140 to 195. That is wonderful That's awesome. It says my grip is now failing At the in the deadlift what degree are lifting straps acceptable? We've already talked about this, but let's do it anyway What do you say he says he's 30 Yeah, I mean man, you're you're probably too young to use lifting straps unless you're you know unless you're doing lots of High volume lifts and then I would high volume pulls. I would have young guys do straps So it just gets if you start doing like sets of sets of five and six or or six or five or six sets Either one lots of volume. Uh, I would have you use straps But for a 30 year old guy, I'd learn how to hook grip Yeah, or I would learn how to alternate grip is a I would hook grip if I could He says got lots of stuff on that. Are they a better or worse option than using the switch grip? The hook grip is oh our straps straps. Yeah Uh, I say I say they are a better option if you're pulling over 500. Yeah, I was gonna say the same thing I've never heard of anybody tearing a bicep with you know, 315. I'm sure it's happened You it is a 500 They're a better option for speed work. They're a better option for rack pulls um And then for safe for safety's sake Not for safety's sake, but just for the amount of work you have to do if you're doing a bunch of rdls or something like that Uh, I would use those those straps, but uh, yeah agreed. Yeah, I don't overthink it In a deadlift set of five, how much time is allowable for a brief grip rest between reps? None zero That's that's legitimately like two seconds. No, you can't turn loose to the bar. You can't turn loose You should never turn loose to the bar including with a hook grip. Yep The hook grip is set it stays set for all five reps, right? If you have one breath at the bottom, that's what you're allowed one breath that you go down You put the bar down you breathe out you breathe in you squeeze up you pull If you hook grip And you turn and it you know, it's heavy and it hurts and you turn loose the blood will rush back into that thumb And it will hurt way worse. That's just the right keep it going until you're done Well, and it's it's actually the same thing with the other stuff like it never gets better like oh I'll just rest an extra two or three seconds down here. No for those of you guys that have done that You know that doesn't that's not better You actually your body is continuing to to utilize oxygen and you're just becoming hypoxic You're just getting down there running out of oxygen. Yeah get the set over with a set of heavy deadlifts a set of five Deadlifts and that should take like 20 seconds 30 seconds max. I get people send me videos. It's a minute 15 I'm like, whoa. Whoa. Whoa. Whoa. Whoa. Yeah, it's horrible You speed this thing up if you told if you programmed like a minute and 15 worth of deadlifts for me Can you imagine? I'd never talk to you again. Yeah, you wouldn't just you just wouldn't quit as a client You quit it as a coach. You're like, I won't even work for you anymore. I'm not talking anymore I'm completely out of this. I'm getting out of the industry He says the podcast my double overhand grip does not allow for touch and go reps. Good Don't touch and go we'll grab and grow reset pull another one He says is there any benefit or reason for wearing lifting shoes during the deadlift as opposed to wearing socks? Sure Yeah, sanitation safety. You're not pulling heavy. Anyway, what do you care? Yeah What do you think of that floor? I mean, we like, you know, we've talked about this we like Guys are real strong if they want to pull in socks. I pull in my socks or nothing wrong with that at all Every every pr I've pulled in the last three years has been in shoes. Yeah, and you're long-legged. Yeah And he likes you a little longer Yeah, there's benefits to pulling in shoes. Yes Stability shin angle t-shirt push through your mid-foot all that sort of stuff, you know, I got some we got some YouTube comments the other day about yeah, Texas method in particular And and and we I get these are I get these comments Frequently and the comment goes something like this What you recommended is garbage because elite athletes don't do it, right? I actually like those comments. I don't mind those at all Uh, why I know why would you like that? I'm just First off if you post a youtube comment, you're worse than the people that run media come You're worse. Are you worse than the people that run youtube on youtube, which is google? It's pretty tough. Yeah. So in case you guys haven't figured this out yet We don't care about We don't care about high level athletes here Well, there are lots of places that have that High level athletes were once novices or early intermediates, right and uh Texas method is for people who just left the novice phase. They're not for advanced or elite athletes And just because you saw an elite athlete pulling flats doesn't mean you should By the way, kk would pull in combat boots Right, who cares So if you're one of those people like oh, there's elite athletes and then you know We we're not talking about that. We almost never talk about that Well, the argument it's just it's so deeply ingrained in culture where people look at the best of Whatever sport and they're like whatever they do. I'm gonna do And they forget like whatever michael jordan does from basketball That's what i'm gonna do that way. I can be like michael jordan except you forgot You're not michael jordan. You'll never be like michael jordan Well, what if michael jordan wrote a book about what he did From ages four to ten As he learned to play basketball That could be useful that could be useful. I still don't think it works and this is why it doesn't I mean like yes, that makes practical sense, but here's what we know Freaky athletes All the freaky athletes are in division one sports and they're all doing the dumbest strengthening program of all time And they all get strong They all clean 400 pounds They're all strong as fuck and that's because they're freaky athletes. It has nothing to do with their program Yeah, we train normal people here middle of the bell curve left of the bell curve Like that's who we train. That's what we're doing and and and would texas method work for What the point you're making is texas method will work wonderfully for elite athletes After they're out of the novice phase The problem with with the elite athletes is almost anything works for those people It actually they actually, you know, like they don't have to do that at all But for the rest of us, we have to make that Step by step progression And so yeah, so people come in they're like, oh, you're you're not doing this. You're not doing dup. You're not doing Um, what's the what's the dammit? What's the shiko? You're not doing shiko Like You're right. It's a 46 year old soccer mom. I just got out of lp Why would they do that coaching family members devon says Thanks for what you're doing. He found out about barbell training years ago through art of mailiness and it changed my life He says he's currently getting a master's degree in kinesiology. I don't know one of the fuck you would do that He says but I've been able to get several members into barbell training including my mother and she's doing great Because of it over Christmas. I was talking to my sister and I made the case for strength training She is really stubborn bless her heart and she refuses to do barbell training She still wants my help getting in shape and losing weight, but I'm in a loss for a second best option Do not compromise tell her to Do what you tell her or go talk to her old man about it This is his mom or his mother's mom. This is his sister Oh, I missed it. Sorry his mother his mother is training and doing well. Oh, yeah His sister is sorry Calcetrant Yeah Yeah, I I agree. I agree. It's is what it is, right? So some people don't listen if your sister doesn't respect you and she's not going to do the thing She's not going to do the thing if she really wants to work out There is a way to to sort of trick her into this like you can actually do You can teach her I mean if she's out of shape She's never done this before you might just teach her how to squat by standing up correctly out of a chair For a while and then hand her a kettlebell or dumbbells or a goblet squat and make her a little stronger and then eventually She's going to run out of things. She can hold on to the goblet squat And you'll be like, you know what's working barbell on your back But man ultimately You can't you can't train people who are this is remember we've talked about this this external motivation doesn't work for this thing long term Yeah, uh, you know White knuckle discipline doesn't work long term for this thing if you're not After the first three or four weeks if you're not deeply internally motivated to do this You're not going to do it deeply Speaking of Yes, sir Seminar group number one the first people who signed up at online great books Yes, are now in their fourth month of Aristotle okay And they're reading Aristotle's metaphysics and they did their first seminar and our friend kirk is one of those guys and uh tall kirk tall kirk there's a guy at chris. I think he's a barbell logic client We know you know some of these guys actually And they're just having a terrible time with it It's hard man. It is one of the hardest How long is the last what's the end? What do you mean? Like how how long are you in Aristotle doing this thing? Uh, they're gonna read about 10 months worth But they're right now they're one's in yeah, and they're and they're reading they got six months to go Well, but they're in the worst of it that metaphysics is a weird thing. It's about It's about what it is to be Right what it be to is like what what what something How do you know things exist what is existence all it's it's hard to talk about it's hard to read about and they're really really struggling And I talked to them. I just had a zoom with them about it and um You know, I can't externally motivate them to do it and it's so hard Like you can spend hours and hours and hours reading that and contemplating it and be completely at sea like understand none of it right feel dumb not see the end and it just takes an enormous amount of grit to Persevere in that state of confusion When you believe that you should be understanding it that it should be getting clearer And it's just not and they just have to I can't give it to them. I just told them I was like guys you've got to have your own internal motivation To be bettered by this because I It's not it's not easy You know, we don't give it to them until month 29. They've been doing it over two years, you know but it's the beginning of I mean, it's the beginning of Big kids philosophy. Yeah, and once they do that they can do anything. I was gonna say it actually gets significantly easier Yeah, there's some bad shit. That's the hardest stuff. It's it's pretty hard. There's some German idealists. It's a dick heart. It's a bad shit, but Uh, but I can't do it for them and they're gonna have to find an internal motivation and a sort of Internal quietude that will let them Be completely lost in the thing For as long as it takes to get out of that maze and It's gonna be really hard for them and if you've got a Someone who's overweight They don't feel good about being overweight Nobody feels good about being overweight If they don't believe there's an end in sight for getting rid of that weight while lifting weights If they don't understand it They're just going by what you tell them and they don't they don't have all of that knowledge for themselves They haven't thought it all the way through like you They'll either trust you And go with it and grid it out based on their faith in your reason Or they're not going to do it Yep And if she does it she'll do it for a while out of a courtesy to you And if you're just lucky enough that she sees some results before she gives up on that Willingness to be courteous to you you might keep her But otherwise you won't and the chances are you won't because it's too freaking hard All good points good That is another barba logic podcast You can go to iTunes and listen to the or leave us a review Send a link to it to somebody else That would be good That would be good if you referred it out and send us some more questions Send us some questions to questions at barba-logic.com and listen a lot of you cats Have I've listened to all of these shows And you've heard all of the questions we've had If you have a question that you have not heard us answer on this That is not absurd We would like for you to send that in Definitely Yes, and There was some noise on slack the other day about some people wanted me to just be unhinged on the show one time That is true And listen I don't do that here I don't do that here. That's not this is not the proper venue guys Is there a proper venue? If I ever invite you to my house It'll be unhinged No, that's why I'm actually hinged right right now I'm all uncoupled and I'm just all out of sorts and I just can't be myself But you get authentic hamburg at your house. That's right, but if you want something that's a little closer Catch one of my instagram lives Or you can go to scothamberg.com and see that stuff there because uh, what about the the other podcast you do? Are you are you ever a little more like Hamburgy I mean, I'm always me I know but I'm always like you can't or you'll say something sometimes like train you got to cut that out of the podcast But you don't do that on your stuff. So unlike the scott stream stuff. Are you a little more like in your face about it? Yeah, a little less. Yeah. Yeah, there you go. So there's yeah I've got one like I think the title of it is like paul kregman's or something like that But he is and uh Yeah, so that's this out there. That's this out there. Yeah, there you go So yeah unhinged unhinged hamburgers. Well, I always like it like people that I meet that know you They're out. That's always the first thing they say, you know, like you're like you're Like my eye doctor that your wife's cousin He was like, hmm. He's got some crazy ideas That's right. That's my eye doctor. That's sure he's cousin. Cory. He's such a boring normie. He's like Get a 30 year mortgage buy the biggest house you can afford, you know, just like oh come on, man Good-looking man though Very attractive, dude. Huh, you like that? I mean, I'll let him know. I mean not sexually or anything But like I can look at that guy and be like I can be confident enough in my manhood to say That's a good-looking man. Good. I don't mind him checking my eyes Thank you guys for listening. Hey go buy a bidet at hello tissue.com like clink get your butthole clean You don't need the toilet paper then stop going like all the rest of these morons to To sam's and cosco and trying to buy all this toilet But you don't need toilet paper if you got a hello tissue bidet use discount code logic To get that butthole clean by the way they have they have shirts scott this I don't know if you've seen them that say Ask me about my butthole. I have not seen this and I'm gonna I can't wait to wear that when they open up the world again I already told my daughters I've got that shirt and I'm gonna wear that shirt around town. This is ask me about my butthole All right, send your questions the questions are barbell hyphen logic.com and we will talk to you guys in a few days You