 Back and untamed strength. Hopefully you guys enjoyed the videos from Los Angeles. You guys saw I got my butt whooped In three challenges I don't really care about the squats because I don't like to squat for volume. So I don't care about my 10 rep PR I got whooped in pull-ups. I thought I did pretty good. It was a lifetime PR 19 pull-ups of body weight I'm good with that. I like how my back's training going. So I'm not too worried But I got whooped in the bench press and that's not gonna ever happen again. We got a plan So I'm still dieting. I'm still feeling really good a little deficit going a little bit of cardio The sunshine is shining here in Sacramento, California. So I got my bike out I got a little extra cardio because I'm using it for transportation plus a little vitamin D Just in a really good mood lately a really good flow with podcast YouTube twitch following on twitch for screaming all the time I know you guys like playing games. I know you like to hang out with us. So follow us there But the plan to get back my bench press. I want to do 320 315 for a lot of weight So this is what we got. We're benching around two to three times a week. It depends on my schedule I'm doing some kind of push press or push jerk with Benjamin Clare dad Twice a week. So that's kind of my main pressing movements The push press or the push jerk is kind of to complement it plus. I just want to be a little bit more athletic I want to feel good. I want to move some weight So that's just a little bit extra dealt work a little bit extra push work on the bench press It's really hard for me to not have shoulder pain when I'm benching on kind of a crappy bench So I'm coming to untamed once a week to get my heavy done My heavy work is gonna involve one top single and I'm gonna try to push that keep it around RPE 8 But every week I'm gonna push a little bit today. I hit 335 Which is a really good PR for me considering I haven't benched hard in eight months Drop-down set and what I did is an amrap at 295 Within an RPE 8 9 then I did another amrap at 275 So slightly different training for maybe a rep range Something like the NFL Combine bench in 225 for max reps Comment below if this kind of stuff interests you because maybe we could get a program out there Give you guys an example exactly how you would increase your 225 reps It is slightly different than how you would bench press a one rep max and powerlifting and again These are all different tools we use on how to program for different activities Specificities and sports the powerlifting is what everyone knows and that's what everyone trains and strength training because that's like the gold Standard one rep max squat bench dead, but there's a lot of different variants in how we train So when you're doing max reps 315 225 the weight doesn't matter or that 405 squat challenge We have to not only push our strength and keep our top end strength high because obviously if you're a 700-pound squatter 405 squat challenge is gonna be much easier than if you're a 450 Squatter doing a 405 challenge So I'm gonna continue hit top single on the bench those back down sets as I want to handle something pretty heavy close to 315 eventually I will do you know 300 305 315 maybe even 325 for am wraps to train different energy systems And then you also want to train separate energy system and get high high reps So potentially even I'll do 225 am wraps, which I'm doing on my other day And I know this is all over the place. This is just giving you guys an example So Mondays are my higher rep days. I'm doing a close grip bench 185 205 225 255 somewhere in that range for max reps on those sets And I'll do sometimes I'll choose a rep range maybe 8s 10s 12s, and I'll do two to four sets of that The third day if I can fit it in the week will be a regular bench And I'll probably pause it and I'll do somewhere in between 225 and 300 and then today's the heavy days So it's basics light medium heavy ones high ish reps ones medium reps and today's the heavier reps Even though I did 295 for 5 I believe in 275 for 6 or 7 It's still I'm considering it my heavy day and those rep rangers will change based on What you're trying to do right so a heavy day when I'm powerlifting might be set to three two and one a heavy day when I'm working on Reps for my bench or hypertrophy might be three five six seven Hopefully that makes some sense right it all is specific on what we're trying to accomplish And I'm trying to get my 315 bench back up for more reps than I just got smoked with so I think all mark out four or five. I would love to get back up to seven eight nine Maybe even ten all-time PR. We'll see what we can do again. We're in a calorie deficit So my recovery is a little bit different my energy is a little bit different, but everything's feeling good So today's workout heavy squat worked up to 485 which actually felt pretty dang smooth It's the heaviest I've squatted in months so PR baby on the way back for I Gotta do the math because we use a heavy squat bar was 55 pounds So it's 415 425 435 for a couple sets of triples then I moved on to the bench did the workout I told you finished up with some chin-ups just clear on the back out a little bit of bicep curls We got some guests in town So I think we're gonna go eat say what's up to Alan kind of relax Marcus is here kicking it's been a long day But a really good day nice relaxing day son of California. Appreciate you guys Hope you enjoyed the video if you guys like a more training footage. It's coming comment below What's kind of programming what you guys want to see ask your questions thumbs up? Turn on notifications selling Mike catch the next one