[Music]
what's up everyone
Alain thrall here with a boring tripod
training session this video is easy to
edit it allows me to talk to you guys
about what my training is looks like
gives you some behind the scenes and
because it's easy to edit it allows me
to upload to YouTube more frequently if
you guys like this style of video let me
know and I'll do more in the future so
on this particular day I was training
with with Michael Farr aka silent Mike
those of you haven't heard Mike recently
resigned from his cling shot nothing and
nothing happened he does there's no hard
feelings between him and Mark Bell his
super training guys he just simply wants
to do his own thing wants to do some
traveling doesn't want to be tied down
with a job or with a boss I did a little
interview with him on my last video a
day in the life of Allan parole you can
check that video out or you can go to
Mike's channel and he has an explanation
of why he left slingshot so he is the
gym gypsy bouncing around trying to find
somewhere to Train he actually lives
down the street from untamed strength so
it's an easy drive for him so I'll
probably be here more frequently in the
future so we'll have a lot more training
videos like this if you guys are digging
it
I am currently working with a starting
strength coach named Austin Baraka it's
all online he is doing my programming
and on this particular training session
or this entire week I'm on a he lowed
week or a back-off week I notice that I
did not call it a light week because
it's not light I'm still looking heavy
the intensity is still high but the
volume drastically has been drastically
reduced so last week I might have done
four or five working sets this week I'm
just working up to one top set one top
single and then dropping it back and
doing one
set up to that so it's a total of two
sets the reason for this is because you
do you can't become D trained quicker
than you think so if I was fiddling
around with 50% all week 50% of my
wonder and Max and I go to lift heavy
next week it's probably going to be
extremely hard so the intensity is kept
high said I'm not lost in the sauce my
body doesn't forget how to move heavy
weight but again the volumes cut into by
almost 75% I'm also using a RPE based
training now for those of you don't know
RP e stands for rate of perceived
exertion and a basic very simple
explanation is that it's a 1 through 10
scale you would put a number on the
amount of effort that you think you
exerted on a particular set or rep so
for example if I did this for 55 at RPE
8 that would mean I know I can do 2 more
but not 3 more because as I could do 3
more that would be RPE 7 if I did it at
RPE 9 that would mean I could do one
more but not 2 more this is not
something the novice should use or any
beginner it is definitely something for
more intermediate or advanced lifters
and it's taking a long time for me to
learn how to use it I actually have a
cheat sheet an Excel spreadsheet to
where I will punch in whatever weight I
did for whatever RPE I think it was and
then it tells me kind of where I should
go from there so again I'm still
learning it's not a percentage basis
training scheme it's not a linear
progression where you just continuously
add 5 or 10 pounds it varies from day to
day
it allows you to take advantage of
really good days or scale a back a bit
if you're feeling like garbage so here's
my one top single at rp8 again it means
I could have done two more but not three
this rep actually felt the best out of
all my sets and reps for this day
warming up I was not happy with how I
was executing 405 or 455 the weight was
moving quickly but I was tending to drop
down to low and slam my knees forward
these are some of the attendants my bad
tendencies I'm trying to work on when I
can get away with it lighter weight but
not with heavier weight so I was happy
at that 455 495 was the best rep of the
day so here goes sound like trying to
look like Clarence Kennedy with that
high bar ish squat he's going beltless
today 495 for sound mic so after we did
our top single @ RP 8 we cut it back to
4 reps at RP 9 this first rep you'll see
was a little iffy Austin says as I was
squatting out I was trying to remain too
vertical so at the bottom I kind of
tipped forward lost my balance
second reps felt better third rep felt
good for threat might have been a bit
too deep I was being lazy and I just
relaxed down at the bottom it's funny a
lot of people as the reps go on and it
starts to fatigue their rep starts get
higher and higher mind get deeper and
deeper because it's just comfortable for
me I just want to relax and fall
collapse down the bottom one thing that
I've noticed with increasing my squad
frequency moving from squatting once a
week before with Austin the squatting
three times a week is that my minimum
has increased so what I mean by that is
for 55 and above used to be reserved for
extremely heavy days or even on max out
days maybe four attempts when I'm out of
power with me warming up to my Mac so I
really never touched above 455 and that
would be that's probably why my squad is
not increased in a long time but now I
feel like when you squat 455 on any
given day regardless of how I feel with
or without a bell with or without knees
sleeves I could just walk in and swap
455 and it really a lot of times we get
so focused on our maximum but if you
increase your minimum your maximum is
bound to increases so I'm really happy
with my confidence
squatting heavier weights that'll Mike
here 455 for 4 reps so after we finish
squatty we did benchpress benchpress was
the same protocol as the squat we worked
up to one single RPE 8 meaning we could
have done two more but not three and
then we drop back and did one set of
four
our pe9 so for those of you have been
following my channel for a long time you
probably know that my benchpress is
terrible now I don't want to completely
get down on myself because I know a lot
of you might not bench as much as I do
and so you think Alan if your bench
sucks mine is garbage that's not what
I'm trying to say I'm just saying that
personally in my opinion for my training
experience the amount of time I've been
lifting and my body weight it is
terrible but with that said recently it
has drastically increased I feel like
I'm getting these newbie gains these
novice gains on the bench press since
working with Austin and I'm getting
better every single week so what's the
secret
what has Austin been doing that it's
increased my bench press tell us our
what's the secret to increase my poverty
benchpress
[Music]
the answer is frequency
I used to benchpress once a week all my
lips used to be once a week squat bench
deadlift overhead once a week I've been
squatting three times a week dead
lifting twice a week benching three
times a week soon to be four times a
week I'm assuming and overhead pressing
twice a week so because I've increased
my frequency I've got a lot more
practice and with increasing frequency
my volume has also went up 400% now a
lot of people have a misconception of
what it means to increase volume they
might say hey bro you need to increase
your volume on the bench press and so
they decide to do five sets of ten I'm
going to chase that pump five sets of
ten might work at first if you're doing
something like three sets of five
starting strength linear progression and
you're stalling out and you switch the
five to the ten that might actually work
at first but it's not going to last very
much longer the reason is if you're
doing five sets of ten that is a very
light weight that you're using you're
not actually straining under a barbell
you're not lifting heavy weight you're
just fighting fatigue you're just
getting really tired and that's why the
reps are hard not because they're heavy
just because you're tired during five to
ten one day a week is also not enough
stimulus in terms of frequency so here's
what I would suggest here's what Austin
has been teaching me rather than doing
five sets of ten at fifty to sixty
percent your one or max you can do ten
sets of five at a much higher percentage
of one room max so you are still doing
fifty total reps five to the ten or ten
set to five but because they're only
doing sets of five or even less you are
lifting a lot heavier weight so you're
acquiring volume through weight not
necessarily just through reps and
fatigue I would not suggest you do those
ten sets of five on one day you could
spread that out throughout the week so
you adventure
three to four times a week for three to
four sets each day currently I have been
doing twelve on the low end to sixteen
total sets aventure week so on the high
end that could be something close to
four sets of bench four days a week
um and I'm doing five four threes for
reps so I'm lifting a lot of weight with
the same number of reps as if I were to
do five two to ten once a week but it's
a lot more weight again and the
frequency is increased so that you're
not bench in Monday and then not
benching it all until the next Monday so
frequency and volume of both increase
now this is the extent of all my
assistants workers look like lately it's
just a slight variation of the main lip
bench squat deadlift overhead press
slight variations I'm not doing barbell
lunges I'm not doing kettlebell swings
I'm not doing dumbbell flippy-floppy
lateral rear delt raises and tricep
extension all of my assistance works
looks very close to the main lift that
I'm trying to get better at I might do a
pause variation a deficit deadlift
beltless I might do touch-and-go for the
bench pause on the bench I might do
swing shot bench feet up bench here so
I'm just using my upper body I'm not
using any leg drive at all so that's it
guys that's the video thank you very
much for watching I hope you learned
something I hope you enjoy this if you
did let me know down in the comments
section and until next time always
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