 Day 2 of the chaos, man, so didn't get a chance to train yesterday because we had to put those things together, but we're here with the queen, Queen Slay. She got a heavy deadlift day. She's in prep for the Arnold. We're probably sitting at like, what day's the day? She's probably sitting at like four weeks out, five weeks out, so she's getting heavy for the queen. She about to go take over the Arnold, and we're just going to show her support however we can. So she's warming up. I think she's got a heavy double today. I just got back in bicep. Again, I'm still feeling a little sick. I probably sound stupid. So I'm just going to catch a little pump, new clothes are in, so things are chaos. Shout out to Seabass for starting to organize that stuff. And I got to fly to LA in like four hours. So a lot of movement, a lot of motion, but we're getting after it. So come along, we're going to follow Abby in this quick back in bicep as I'm on my hypertrophy shit. I'll get a little cardio. Going to Discord competition too. So if you all want to join, we're going to start in like a week. So 50%facts.com is probably the easiest way. Actually, we got a link below. Click it, join the Discord, and we're running a little competition there. But for myself, it's just to spark my cut. So I'm not doing anything extra drastic. I'm not trying to go crazy. I'm just trying to lock myself in for 30 days, and then I'll continue my cut for eight, 16 weeks. I have no clue what I could lose. I do have a lot of fluff, the holidays, and then even when I was deadlifting heavy, I was just eating 100% intuitively and sometimes crazy, right? Sometimes I would be having five cookies or something. So we definitely got some waterway to lose. I didn't weigh myself. I should today. It's just been so hectic around here. And so I guess today is the official day. I'll weigh it before I leave, and I'll take a seat back so he knows and he can put it on the screen. But I think we might be able to snag like five to 10 pounds, which is pretty like drastic. But again, it's the first start of the diet from a pretty drastic push, right? Yeah, 30 days. So that's a lot of waterway, but my goal would probably be about 10 pounds. I was pretty inactive when we were deadlifting. I would warm up five, 10 minutes, cool down five, 10 minutes. But that's it. I was just eating cardio, and I was just eating as I needed. For now, I'm going to get my walks in. I'm not going to go crazy and do sprints, and I'm not going to just eat lettuce. Like I'm going to... I'm not... I haven't decided if I'm a track or not, to be honest, just because I know so much and what I will need or not. But the goal is definitely to get 200 grams of protein. I'm going to try to walk anywhere from one to three miles a day. That's total. That's not like cardio. That's just steps, basically. And then my regular workout routine, which will be like push-pull legs, upper lower, push-pull legs, push-pull legs, repeat. So five to six days a week, catching a pump, feeling really good about it. First I got to get over the sickness, and obviously things are going to get real hairy in this first week because we're running this meet. So we got to rearrange this whole gym instead of everything up. And then the end of these 30 days, I'll be in the Arnold, which is going to be tough, too, because there's going to be food and travel, and that just makes it harder to train. But I'm sure... I don't know if she'll need a session before she competes, but I'm sure C.Vas will want to train. So we'll find a gym... I know a local gym out there that we'll go to, and we'll get a session in, so I'll be able to catch a pump. So yeah, it'll be good. Obstacles along the way. You know, if you're like a pro bodybuilder, man, you just sit at home. You get to schedule out everything and routine is so beautiful. But I want to show you all what it's like when you don't get that perfect shake, because I know you all don't live that life. You've got jobs, kids, hobbies, school, whatever it is. And so that's more like me, right? My business and my living isn't so structured. So I'm going to take my structure and shove it into this chaos world. My coach used to say, do you find a form through freedom or freedom through form? I don't know exactly what that meant. He used to yell it to me a lot, but we'll figure it out. What I'll for sure do is try to get two push days, two pull days in a leg day in the week, maybe two leg days, plus four to seven days of cardio, right? Probably four days of cardio. And then like I said, those steps because of the travel and shit, I never want to like perfectly line up like, man, I got to do chess Monday. Right? It's like we're going to fly to Ohio. That's a whole day of flight. So maybe on that next day, I might have to do chest and back. And that's kind of the flexibility difference of me being a pro bodybuilder rather than me looking OK. Besides the drugs, there is like that's like what it takes. It's like you got to be a little bit more flexible. And even those pros have to be flexible. They got to make a living, right? They got to go do seminars or appearances or YouTube or self supplements or whatever the fuck they do to make money. So it's a matter of that's kind of like the joke I was making about freedom through form or form through freedom. And so the freedom is my lifestyle and how I do business and how I travel. But I have to keep my form and I have to find that within the freedom rather than have a very strict lifestyle and a very strict workout, which would be fine for some and works for some. It's just not the business I'm in, sadly. So I don't lock in chess on Monday, but I will lock in. I'm going to hit a certain I'm going to hit all body parts about twice a week and get my steps in. So even if I got to wake up early at the Arnold and go on a walk by myself. I took a little RPE with Coach Abbey. For those that don't know, like way to perceived exertion is a way to program that allows you to take in day to day variability. Because just because you bench three 15 once at a meter, one good day doesn't mean you can bench three 15 every single day. One, because of stressors in your life that go up and down, sleep, food, life stress to from the fatigue of training. We don't always want to be able to do that, right? We want to be able to build some of the fatigue to adapt to ourselves. So again, let the fatigue dissipate and get even stronger. So you bench three 15 once. We want to handle like 275 to 300 a lot, a lot of volume, a lot of variations. And then let that fatigue dissipate and then we smash three 25, you know? So that's kind of the goal of programming. And we're going to talk to Abbey, who's a high level elite lifter because RPE starts to feel and change a little bit as you get stronger, you learn it a little bit more and you learn about yourself because there's some very basic rules people go by like RPE eight means you have two left in the tank. And that's a good general guideline. Once you start to get very strong and really optimize your training and your technique and your musculature and all that. It doesn't always work that way. So we're going to pick her brain, how she chooses on the day, what load to take for a top set. The basics of RPE and like what it is and how you use it and maybe programming, it becomes a little more complicated. But I was explaining to him, I feel like when you get stronger, RPE almost becomes more complicated because something could be like an eight for you. But that doesn't like say even today, right? You're supposed to be like an eight ish, right? So OK, let's just say seven, whatever it means. So seven for a double, but the stronger you get. Sometimes I feel like that doesn't mean that you could do it for a set of five. That's the basic rule, but that's just like such a general guideline. So how do you go about choosing your top set on like a heavy day to day? Yeah, like what? Yeah, like is there a weight that you have coming into the day that like, oh, I'm going to be in this range, or do you say, OK, so would you end with four or seven? You ended with four or seven. So or do you say, like, all right, I'm going to take three sixty five. And then I'll know the feeling like how do you guess? It's obviously not random. So how do you choose your top weight on a certain on a heavy day for you? Yeah, I based it off of the previous weeks. So last week was a four or seven. I did for RP six for a double. So this week I could already tell going up like warming up to my like singles that they weren't feeling as good like I wasn't as energized as like last week's warmups. So I can I could kind of remember how it felt before. Yeah. And then based on how the women feel today, I adjust my expectations. So I would have taken one eighty instead of one eighty five kilos. So that would be five kilos less than last week. But I showed my coach and like you said, it's like it's hard because sometimes based on how it moves, it you need to be objective almost with like the bar speed, but also like subjective with how you feel that day. So I think balance. Yeah. And then having someone like my coach is very familiar with how I move. And it is also tough because I'm not training doubles at high RPEs for most of the off season. So like getting into this like lower rep range, high RPE we're both me and my coach are both learning like how am I moving? And like what is a RPE seven versus RPE eight? Right. And you've gotten crazy strong over the last three years. So like what used to look like a RPE seven may look like no struggle, but an RPE seven or eight now may look like a mini struggle, but it doesn't mean that it's that you labeled it wrong. It just gets more difficult. It gets, yeah, I guess more difficult. It's like more complex. There's like just more factors into it. Also, like I'm taking my time with breaking off the floor more. So it looks slower than it usually does, but I don't feel like it's because it's heavy sometimes. However, sometimes it is because it's heavy like today, like it's because it was heavy. And I was still trying to like keep in the bar and control the entire time. So are you like see it on paper, right? You did our 407 pounds for a double at RPE six last week. And then if we wrote it out, you did 407 for RPE seven for a double this week. And you'd be like, oh, I have a got weaker, but RPEs went up in all your lifts, your volume and intensity are going up. So you're just generally more tired relative to everything. So it could be a win that you could actually be getting stronger, although the RPE goes up with the same weight, which is just like a mind fuck for an athlete. And that's like one reason to have a good coach so they can like mentally chill you out and say, hey, that was good. That's what we want. And then to be like, no, it's it's good. Like it's OK. I would actually feel like I feel fine. I feel good that it was the same weight as last week. I usually think like matching the weight from the previous week is OK. Like going up would be like the best, right? Ideal and then matching the weight. I'm like, that's still a win in my book. Because yeah, everything else, yeah, to everything into into consideration. But also like if I did five kilos less than last week, I wouldn't be a set about it either. Like I would be like, well, maybe I take I take a step back this week and then next week. Like I'll be right on track. You know what I mean? Just that's what you have to see, though. Because yeah, you look at just today and you're like, fuck failure. But if you look at the last week, you're like, oh, OK, that's there. And then you look at the last three weeks or last four weeks, you're like, oh, this is all to plan in a way. It's all fine. It's just a day. Like you have to take everything into account how you feel. And then like there's a lot of other stresses going on. And those things matter in training as well. So like this tons of reasons I could kind of think back. I was like, why do I not feel 100 percent today like it did last week? And because you're up till 2 a.m. playing Mario Party. No, I actually slept so early last night and I was like, is that the problem? I slept at nine yesterday and I slept in this morning. Yeah, I slept so early and then I woke up pretty late. So I'm like, did I get too much sleep? And I feel kind of like sluggish. Yeah, that's why I tell people like eight hours or whatever is like good and wonderful. But the most important thing is bed at the same time and wake up at the same time. That's so important. I think I kind of feel right. And I'm training a little later than I usually do, which is fine. Like I'm not going to use it as an excuse. Like, oh, you trained a little later and now nothing's perfect. It's like whatever. It's actually probably a good time right now, because this is probably the exact same time you'll be training in Arnold. So it'll probably be an afternoon meet there for you. It's 10 ish here. So it's probably like one ish there. So I don't know. My coach gave me the thumbs up to like go up and match my weight from last week. I was like, OK, if you say so, like I'll do it and I hit it. And it was like, I think, yeah, it was smooth for sure. That's why I'm happy that it's smooth and like I don't lose positioning. But it was kind of like slower than I expected. Every lifter does is different. But like to me, a lot of times, if you're a fish in your lifts and a little more advanced, obviously, again, some people grind a little better or more explosive and whatever. But the majority of the time you get above like eight and a half. Now there's going to be like sticking points, right? And to me, a lot of times, eight or below, as long as it's like butter the whole way, it may not be like rabbit fast, but it would be butter. Then you're probably in the pocket and yours was butter. There's no sticking point. It just maybe wasn't as fast as you're used to it, right, which is fine. I think the number one thing to prioritize, especially when the weight gets heavier and reps start decreasing is like keeping my positioning. Like that's the one thing that I'm worried about. Yeah, it's like not pulling myself out of position, like not wanting to rush it. I'm like, keep it close, keep it close, like in my head. Because no matter the way, if you're in good position, at least you give yourself a chance to pull it. If you get out of position, five pounds turns into a thousand and you're fucked. They have it. Good job, Coach Abbey. Eat some ground beef. We'll definitely do like a full day eating. You all asked for. We got travel vlogs with Seabass. We'll be moving around town a little bit and video sprinkled in between because we got this meat. So you're probably just more vlogs, man. You'll get you guys get to see the game day boys and, you know, Petrie, some of the biggest lifters in the world. They're going to be out here kicking it. So I'm sure we'll get them on film, lifting or kicking it. So random footage for sure. But the cuts going to be going on the entire time. So tap in, stay tuned. Appreciate you guys so much for listening. Salamai3sp.co. Be a part of something bigger than yourself. We're out here.