Barbell Shrugged - 129- Do What You Want. How To Live a Strong Life w/ Travis Mash

Episode Date: July 9, 2014

This week on Barbell Shrugged we are joined by the incomparable Travis Mash, high level strength coach, world champion powerlifter, and to be honest, one of our absolute favorite human beings in the entire world.    If Travis’ name sounds familiar it’s for a good reason. This is his second appearance on the show. The first time around on episode 97 we got the chance to talk about the barbell and all of the life lessons it has taught us. As good as that show was, I think that round two is even better. Really, this might be our best strength discussion to date.   For me it’s easy to see what makes Travis such an incredible coach. First, he is incredibly kind and empathetic. Right when you meet him you feel like you’ve known him all along. And when you see his work you realize just how important it is for a coach to build strong relationships with their athletes. That connection makes extraordinary strength possible.   He’s kind, but he’s also been around for a really long-time (it’s OK, we’re all getting older together). He’s performed at a very high level in both weightlifting and powerlifting for many years, has even made a run at national level bobsledding. More impressive still, he’s been coaching athletes and directly applying that hard-earned wisdom for over fifteen years. So, when Travis makes a recommendation on how you can get stronger, you listen.    This show was running over with but nuggets and pearls, but a few super useful lessons jump right out at me. First, competitive fitness athletes still have a lot they could learn from powerlifters and bodybuilders. One of the best examples is the row. Above any other assistance movement, this is what the average Crossfitter needs most of all. Barbell rows, chest supported rows, one-arm pulls with a super-duper heavy kettlebell, any kind will do. It hardly matters, as long as they are done often. Forget what you’ve heard, there’s nothing more functional than adding pulling power.   Lessons, lessons, how about the importance of patience? If there’s one key mistake that’s keeping a lot of people weak it’s this - They don’t give the adaptations time to set in! They start out on a mission to get strong, because that’s what they need most of all. But they freak out when results don’t come immediately, or when their WOD times fall off a little bit.    This is all by design.    Real strength takes time. As Travis will tell you it’s a lot like working a blue collar job, like a construction gig. At first the work is just too much. You’ll hate it, no doubt. Recovery will be a struggle. You will feel like shit while everyone around you runs around like the work is no big deal. That’s when you need to hold on and be patient.    The secret to getting really, super-duper strong is allowing that adaptation to take hold. You have to fight for it. The training should be really hard, but just like a bulletproof and sun-hardened construction worker, you need time to get used to it.    Be patient! Find great programming and stick with it, don’t jump around. You will get faster, more efficient, and strong as hell as soon as you earn it. You just can’t be afraid of walking through hell first. Take your ass-beatings first, that’s the only way this critical and enduring adaptation can take hold.   The final lesson for those looking to get really strong is this - you have to conquer the fear of lifting really heavy weights. You have to have the courage to put weight on that barbell. That’s why having a great coach like Travis is so important. You need someone, as he would say, “…To call you out when you’re being pussy.” You also need to surround yourself with great training partners who are much stronger than you, just to change your standards.   If there’s a secret to training at a place like Westside Barbell it’s just that. Programming matters. You need certain tools and ideas. But never underestimate the power of a brutal training environment. These place are less like gym and more like iron forges. The whole point is to raise the expectations under pressure.    That’s also the whole idea behind Travis’ top secret chain squatting program. There’s actually no secret to it. It works because it breaks down the fear. You start to get used to the way really heavy weight feels, and in time you start to believe that you can actually lift it. Once that belief starts you begin to train harder and without artificial limitations. And once that happens, watch out. There’s no telling what you might be able to lift.   For more from Travis Mash and the coaching services he offers make sure to check out his website atMashElite.com,  You can also find him on YouTube, Twitter and Instagram for some awesome strength videos and training tips.   Travis, we’re lucky to know you, dude. When can we go for round 3?    Cheers,    Chris Moore

This week on Barbell Shrugged, we interview my coach, Travis Mash. Hey, this is Rich Froning. You're listening to Barbell Shrugged. For the video version, go to barbellshrugged.com. It's not taped. Welcome to Barbell Shrugged. I'm Mike Bledsoe here with Doug Larson and Chris Moore with CTP behind the camera We're down in Miami For the

Miami Classic MIA Classic MIA Classic Put on by CrossFit Soul So Danny Lopez Something I can't pronounce

All his He's He's of that Cuban descent With the Multiple last names Let's call him Danny Soul I call him Danny Soul.

That's how he is on my phone for that reason. We have butchered that dude right now. Sorry, Danny. I think he'll be okay with this. He's so cool. Yeah. Here with Travis Mash, of course. Matt.

The guy who's been programming for me and coaching me in weightlifting and just twisted my arm into lifting on Sunday. I can't wait. I wasn't going to lift because my shoulder's been a little wonky. You'll be fine. And I was like, oh, I just... I've lifted probably... I've weight lifted maybe four or five times in the last four weeks.

I've done a lot of other training with other people, but I've been traveling. I've had a really weird schedule. Running, doing air squats, push-ups, funky things. Ended up in a bodybuilding gym a couple times. That's still cool. Yeah. I got the T-bar row the other day.

Love that. Oh, man. Yeah, last week I'm in Vernon, Texas, which is 14,000 people. And we didn't, Wichita Falls is an hour away and there's like three places to weightlift there, which is awesome. But I don't want to drive an hour there, hour back.

Right. I'll be gone for half a day. So then I was like, oh, we'll just go to this bodybuilding place. Yeah. Bench pressed, did some T-bar rows, some dips. Peg deck. Yeah. Peg deck.

Actually, it's old school. There was no like, like peg deck. They didn't even have that, that peg that peck deck that's real long. I don't think so. They may, they may have. Nothing wrong with a peck deck. Cable crossovers. Yeah.

Yeah. And that T-bar row is maybe the most underutilized thing in the history of gyms. I loved it, man. It's probably one thing that CrossFitters and weightlifters should be doing just 10 times more of. There's rows of every conceivable kind. Yeah. So like, I'm in this bodybuilding gym.

There's these young guys in there training. I go in there. I start my 30-minute warm-up, you know, starting it off with rolling around on a lacrosse ball, doing all my stretches. Then, you know, I spend, I do like a total of like 100 reps with just an empty barbell.

I was just thinking, oh, the meatheads must have been. And they're like, that dude doesn't train. Like, I can tell with everything I have. They must have been looking at you like you're an idiot. Like, what's this guy doing? Oh, he's rolling around shit. Of course, like 18, they don't know the importance of rolling around on the floor. They will get it soon,

won't they, Trav? I feel like you're extending your warm-out as long as possible so you don't have to go back to your in-laws. That could also be. Yeah, partly true. Yeah, and then I finally started front squatting. They're like,

man, the only time we see people front squat is in that CrossFit stuff. Do you CrossFit? They said that to you, right? Yeah, and I was like, yeah, I do that, but mainly weight lift and explained it to them. It was a funny interaction. Some of the best bodybuilders I know

heavily utilize the front squat, like Platts and Ronnie Coleman. All those dudes crushed the front squat. Coleman can do like 500 pounds for sets of 10 in the front squat. That's where I first found out about it. Oh, really? The front squat, bodybuilding, yeah.

I was front squatting, but I always did the, when I was back in my bodybuilder days. Those dudes don't want to do it because it's hard as shit, and they just want to bench press. Well, they just want to, if you can't put the maximum weight on there, they don't want to do it. That's the problem. Yeah, on that Ronnie Coleman unbelievable video,

which I think is on YouTube now. He has like 645s per side, which is like, what is that, 585? And he's just repping it out. He does like six or seven reps or something like that. And he also utilized powerlifting methods. He would wear a squat suit to overload his squat, which is actually pretty novel for a bodybuilder. Actually, my favorite part of that whole video is when he does bent rows with five plates. 495 for like a set of eight.

Not the cleanest looking row you've ever seen in your life. Definitely not. If you're rowing 500 pounds, it doesn't need to be clean. If you're throwing around 500 pounds, you're going to get muscular. You're not going to not be strong. You're not doing it right. I think Ed Cohen was probably a hell of a bend over rower too.

I think I've heard stories of Ed doing easily probably 500 pounds. Yeah, but it was strict. Everything he ever did was super strict. Bend, bend over at the waist and pull right up to your chest, control and lower that thing down. Two second pause. Yes.

I don't know about that. That was a guy who could do conventional and sumo deadlifts. What was his best? 900 pounds. 240? 903. No, 220.

Actually, a light 220. He was 215 pounds, if I'm not mistaken. Yeah, 903 pound deadlift. They can do that conventional or sumo, which anybody's ever tried one or the other, you know that's pretty extraordinary. Usually you're better at one or the other. Absolutely. But to be great at both.

Ed Cohn is certainly one of the best powerlifters ever, but for all the people that don't know you, you and Ed are like some of the two of the top guys to ever live. Both of us. Yeah, we actually competed against each other once in the same weight class and it came down to the last lift. He beat me.

Remember what the numbers were? We both totaled almost 2,300. That was the old single ply stuff. It was good. Toe to toe with the man. Yeah, it was toe to toe. Back and forth. There was a big hype about it. He beat me. I'm going to say this. There was a big hype about it. And, um, but, uh, you know, he, he beat me. I really don't,

I'm going to say this. There's a lot that happened that could have gone the other way. I should have won. I really believe personally I could have, I should have beat him easily. I hate to say that, but I just was, it was,

he caught me perfect timing, but you know what? I call him at the end of the day. I call him not at his peak either. So, uh, what was the lift you made your mistake on? You know,

on squat. Oh yeah. Yeah. It was the lift you made your mistake on? You know, on squat. Oh, yeah? Yeah, it's a funny moment. I'm pretty sure if you look deep in the cyber world, you'll find this blooper of me. On the Google somewhere. Yeah, it was a 900 plus, it was maybe 940. We had to walk it out.

And it got caught as I'm walking back on the rack. And it threw it off. Now you got your abs fatigued and shit. Yeah. Well, no, it gets worse. So it gets caught.

It's going crazy. It gets worse than that. And so one spotter on one side grabbed it. Oh, it gets worse. And so I'm like, Jesus, I'm like,

I got it. I got it. And then by the time he let go, plates slide. Oh shit. And then I've throws me around and I'm thinking I'm like, I got it, I got it. And then by the time he let go, plates slide. Oh, shit. And then throws me around. And I'm thinking I'm good because I grabbed the rack. But the rack fell on me.

So I am literally buried under a rack. God, I'm trying to kill you. 940 pounds of weights. So I'm laying there and I'm like, I know I'm dead. Yeah, you could have fucking died. Yeah, I know. And you still total, you could have fucking died. I know. And you still totaled 2,300 that day. I fell under, my worst fall

was under 850. I took it out of the rack. It was at Columbus Ohio meet. I forget which one. You know which one. You just don't want people to find that video. Man, it's such a painful memory. Two falls. One was I had 850 in the bar, slid off my right shoulder just enough and then it slid off my right shoulder just enough,

and then it slid off quickly, but it stayed on the left, so it kind of folded me back on myself, and for some reason it kind of slid this way, and it folded me back, and I flopped over like a fish. The second time was in a warm-up room in Pennsylvania. Dude, I picked up 700, one warm-up.

Not heavy, but I pick it up, I squat it, but of course the weight settles into you a little bit, and I had that monolith not quite set where it should be. That's the worst. So I just had my feet planted. And I just go to lean forward to put it in the rack. And I didn't move my feet. The hooks weren't there.

I just fucking dump. 7.05. I fall face first on the fucking ground. And I throw 700 pounds into the monolith. It fucking annihilates the monolith. You can imagine the noise. And every motherfucker in the whole complex, this whole big auditorium, walks backstage and goes,

what is going on? I'm just laying on the floor with a squat suit, my knee wraps tight, just like, oh, shit. Get me out of here. Get me out of here. Can I just like, can I like Star Trek my ass out of here right now? And just feel like this never happened. I'm not calling you a rookie. I'm just saying that's one of the most rookie mistakes.

There's only my second meetup. Yeah. See, you know, they want to like just where they just barely get it out of the racks. I always get the racks at chest level. Cause I know by the time I'm done lifting, it's going to be lowered so much.

Yeah. It eats into you. But all rookie powers just make that mistake. If I was worried about them beating me, I always allowed him to do it. Yeah. It's perfect. You'll be fine.

We're not paralyzed. We did not all the mistakes in the world. We always say, CTP, clip that in. And we never do because we're fucking pressed for time. But if we can find that video or either one of those videos, I really would love to clip it into the show. Shake the camera like this.

Man. That was awesome. Somewhere I was told it's on a blooper, a powerlifting blooper out there. Like on a DVD? In the ether. On YouTube? No, on YouTube. Kind of like the CrossFit bloopers

they always put up. Oh, I made a blooper video once. If you're a fan and you find that video, link it to this episode. Link it on Facebook or on YouTube or something. Yeah. Definitely find that. Yeah, put it in the comments on YouTube. Yeah, before we go any further, make sure to go to barbellstrug.com, sign up for the newsletter.

Boom. All right, now we're done. That's our commercial. Now we can proceed. So earlier we were talking about adaptation and you were saying that a lot of people really just, they really don't understand it at a deep level. So can you just kind of touch on that and how you view adaptation versus how you see people view adaptation and how they're not necessarily a hundred

percent correct. All right, here's where I'm going to go and I'm going to make this simple. Unlike what we were talking about earlier, was it if anyone has ever worked a blue collar job, you know, I used to work for my stepdad in the lumber business. And the first month or two was hell and literally got worse at it because I started hurting, couldn't sleep, you know, and it just got I got slower at my job.

And in the Hispanic, you know, workers that were there were yelling at me to hurry up, crushing, killing me, making me look like a fool. But after a month or two, I started to adapt. It started to get easy. I didn't hurt. I got faster and become more efficient at my job. Working out is the same exact thing. It's work capacity. It's one's ability to perform work.

And we become more efficient. But at first, in a lot of phases with my training as mike knows at first is pure hell i'm trying to force an adaptation you know i'm trying to force your body to reach new limits you know i'm trying this is pretty simple yeah okay so like yeah so like if i beat that the crap out of you at first and i forced the body to fire at a much higher level. Which you did, because I had a hard time sleeping sometimes. Yeah, exactly.

And then I dropped the volume down, and your body's still firing. Then you get that super compensation that happens, and you get stronger. That means you get better. You get better. People in the audience, if you do a workout that's tough, this shit's hard, man.

And I'm not getting the results I want. It's been four weeks, man. I'm getting slow. This ain't for me. I'm jumping to OPT or something. I ain't doing this shit no more. Or whatever it is. I want something new,

a new program that'll work. Biggest mistake you can make, right? Because everything that's happening in your body from top down, genes are firing, upregulating, hormone changes are happening, tissues are being rebuilt,

but this shit takes time. Your nervous system's adapting, but this takes time. Your skeletal system is slowly rebuilt, but this shit takes time. Your nervous system's adapting, but this takes time. Your skeletal system is slowly growing and changing. This takes time. Your attitude towards it, your perception of the pain,

all this shit is unfolding. But hell, it doesn't happen in a week. Look at the workout. You know the workouts I send. You can look at the end and you'll see my plan. You'll see that I'm trying,

purposely trying to beat you down right now. Yeah, I'm trying to force you to get crushed. That's my goal, but you should though, you know, take it into your own hands to do extra recovery, you know, to eat better, to sleep better, to maybe go to the chiropractor, maybe go get a massage. You should do those things, but you're still going to get ass beating. I mean, it's just, that's how you get better. I mean, I do it to myself. So everything you just said sounded pretty basic. It sounded like the obvious and intuitive way that it should be. So where do people go wrong?

What do they do that isn't what you just said? They second guess. You know, everyone, I don't know. Everyone wants that immaculate workout where, you know, they PR every single week. Look, let me think about that for a split second. If you PR'd week in and week out, three years from now, you'd be squatting 10,000. I mean, it doesn't make sense. It just doesn't work.

If you'll slow down and think about it. My goal is for you to, in weightlifting, for the snatch, clean and jerk, a five or a 10 kilo PR is monstrous. So if I can produce that, we're happy. Oh yeah, I'll take a one kilo PR is monstrous. So if I can produce that, we're happy. I'll take a one kilo most of the time. Right.

So to think that in 12 weeks or 13 weeks or six months, you're going to get a kilo a week, it's not realistic. We got Alex in the background chuckling. He's chuckling because- He's probably looking at booties on Instagram or something. Alex has the best Facebook news feed ever. He's like, I ain't paying attention to the training talk, man. Alex is one of our six-month or our muscle gain challenge coaches.

And he has, if you're friends with him on Facebook, then it's a treat. Because you get to see all the booties he likes. He subscribes to all the booty pages on Facebook. All the fitness models. And he's always like, oh, I like this. And there's constantly girls pages on Facebook. Oh, yeah. All the fitness models, and he's always like, oh, I like this. And there's constantly girls commenting on it. It's a funny interaction to watch happen on Facebook.

Speaking of Instagram, man. Sometimes I just look over his shoulder at his phone as he's scrolling through his feed. Coach Trav. Coach Trav has posted some monstrous lifts on Instagram lately. I have been. Yeah, we have the Bar Slamming Festival coming up.

Which is great. Bar Slamming Festival coming up in August. Which is great. What a great name. Bar Slamming Festival? Yeah. I like the word festival being pulled into what we do. Yeah. We should make it like a four-day event. It's going to be like a three-day event, like a picnic.

We're going to be doing that stuff outside. What weekend is it? It's August 30th through 31st. He's got the weightlifting picnic niche nailed down. No one is doing that. Yeah. August 30th through 31st. He's got the weightlifting picnic niche nailed down. No one is doing that. Yeah. We're going to do weightlifting, powerlifting,

and then we're going to do a CrossFit, but it's going to be more of a barbell CrossFit. It's like, I think they're going to do- Cool CrossFit. Yeah. They're going to do a grace- Not the handstand walking CrossFit. Yeah, not like gravity. Grace at body weight. Grace at body weight. Whoa, nicestand walking cross. Yeah, not like gravity. Grace at body weight.

Grace at body weight. Whoa, nice. And then like, what's it? Isabel, is that right? What is the snatch? Isabel's snatches, yeah. Yeah, and that's at like 0.75 of your body weight. And so.

The little guys are like, great. And the big guys are like, this sucks. Yeah. I wish I could do math and figure out what that would be for me. I don't know what the fuck that would be. What do you, yeah. I'm like 0.75 of my weight, which is too much. I'm thinking snatch is too much for me to do.

I thought you meant you had to do math to figure out what body weight was. There's three quarters of too much. Yeah. Did I hear you're going to do go for a five lift total? I'm going to do snatch, clean and jerk, squat, bench, and deadlift.

You threw a challenge out there. $1,000 if you beat me, which you won't. At your body weight. You got to be at my body weight. It's going to be a two hour weigh in, so you can't do the bull crap. I'm going to almost die and then gain 20 pounds. You got to be at my body weight. It's going to be a two hour weigh in so you can't do the bull crap. You know,

I'm going to, you know, almost die and then gain 20 pounds. You know, you got to do it right. This is impossible. I really believe.

I think, I think it'd be impossible to beat you. I don't think Kendrick Ferris could beat me. There's no way. What does Kendrick, what does Kendrick bench him?

He's here. Anybody know this? We'll ask him. We'll ask him tomorrow. Forget all these lifts he thinks he's so good at. What does he bench? You know,

if he's not going to squat 700, he's not in the ballgame. So, I mean. Well, I know he's got those sub-max reps of 600 so he can crush. But I don't know how much he pushes one of our rounds. I don't know what he can actually go for. Come find out. You'll be surprised. Oh, shit.

So, you hit. I've seen you hit an easy like 350 power clean. Yeah. Well, it looked easy. I don't know if it felt easy. I've, you know, I've clean and jerked around 170 already.

So my goal is anywhere between 170, 180, clean and jerk and I'm already there. Ladies and gentlemen, this is what, you're 40 years old? 41.

41. Yeah. Power clean, 350 pounds. I seen a front squat, pause front squat. I just heard about your power clean at Barbell at 41. I seen a pause front squat

with 550 pounds, right? Is that your best? So far. Damn. Yeah. You know, it's not, it's not my all time numbers. Did you do a set of five in back squat, like 565? front squat barbell pause front squat with 550 pounds right is that your best that so far yeah you know it's not it's not my all-time numbers but you do a set of five and back squat like 565 for reps i've tripled that yeah yeah triple so one thing that's curious to me i'm getting in the club where okay i'm 33 years old right same age as jesus i know i've got more to accomplish to match that i don't think he just 33 man he was he was he was 33

yeah well he died 32 or 33 that's what I'm saying he's not 33 now though well okay whatever he's like 2000 or 33

what I'm saying is I'm not a 23 year old power thing anymore who can just do dumb shit and get strong at 33 the joints start to ache you gotta be well thought out you gotta really

I mean for me intensity is no I can squat heavy all the time, but volume is a fine razor edge in volume. So I'd be really curious to know, because I'm sort of looking into the future, wanting to stay strong. What do people need to know

who maybe are on the master's level, who want to get strong as shit? What is allowing you to train this hard now? Conjugate method, you know, I'm going to give Louis Simmons a big shout out, is the fact that I can go heavy, but when I do it, like say when I snatch,

clean and jerk off boxes, it doesn't kill me near as bad as when it's off the floor. So, you know, also with squats, I'm always doing something a little different.

Like I'll do a pause or I'll use chains or I'll do a light method. So, I do do a lot of light method. Those are home light method being you hang the bar from a band. From a band.

It stretches and lightens the load as you go down. Right, right. And so it deloads it. And like you said... We're not being immature, people. He said doo-doo like three times on the Barbells Business Podcast.

And now he got caught on it and now he just did it again. Here, Travis. That's why we laugh. Travis and I have a serious grown-up conversation with these assholes that talk about doo-doo.

Damn it. Now I know something I need to work on. Boys, I am from the mountains of North Carolina. You got to give me a break. Scotch? No, thanks.

I'm combining coffee and scotch right now. We can do this on the podcast. It's awesome. There you go, buddy. Yeah, of course. Cheers, man. Cheers, Trav.

Mine will be coming in. Cheers, fellas. Cheers. Cheers in the air. So you got to carefully watch volume. Like you said, man. Cheers, Trev. Mine will be coming in. Cheers, fellas. Cheers. Cheers in the air. So you got to carefully watch volume. Like you said, you were using Louie's approach with special exercise. I think Glenn and his crew at Muscle Driver do too. We talked about the key to lifting heavy.

I think the key to being strong, one, is you lift heavy all the fucking time. But people think that means, in their mind, they max the same thing all the time and keep pushing it. And a lot of people who think you can't lift heavy all the time, they're thinking if I went in the gym and a squad every week, well, that's true. But subtle changes in these lists allow you to train it heavy every week. You can stay strong without getting too fatigued in any one direction.

And I just can't do like a lot of the 10 rep maxes that I get my young lifters to do. Now that will wax me for a long time. So, you know, you gave me a rep maxes a couple months ago. You're young. I'm, that I get my young lifters to do. Now, that will wax me for a long time. You know what gave me eight rep maxes a couple months ago? You're young. When I was your age, I could do that. Dude, those eight rep max days, I went to bed,

and my whole backside was just throbbing so much it made it hard to sleep. Yep. You really pounded your backside, huh? But as long as I keep the reps between one and five, and I don't do multiple sets. Normally, I keep the sets only two per exercise. I'll work up to a heavy, what I'm doing in the Olympic lifts, and then I drop down and do one, maybe two drop sets, and that's it.

Squats, I'll work up to a rep max, whatever I'm doing, one down set. That's it. That's the volume where I'm continuing to get better week in and week out you don't change anything long term you still train in like a 12 week block? I've been doing this a little bit longer because I was so out of shape you know so it's

taking me to get back to where you know unless I'm in the sevens on squat I'm not even close to my potential so like it's you know I knew I was way out of that so this is more of uh, this is more of a, been like a 20 week block, but. So you do the main lifts, a lot of variation. You watch the volume. What about the small stuff? Um, I don't, I don't do as much, you know, like the whole good morning thing. Um, I, I don't do a lot of that because I used to do it and I got a big return

but the risk became too much and for me right now the risk does not outweigh the reward what's the risk there for you

my back you know I want my spine it's taking a beating when you think about my whole life of football in college

you know Olympic weightlifting at a very high level powerlifting at a... Like a speak to the football beatdown. Yeah. It's tough, man. And then bobsledding,

fighting like you. Not so much control fighting. Not in a cage. Not in a cage in a bar. Fighting on the streets. Fighting for milk. Yeah. And so, look,

my body is this rat. And so... The last thing you're always training around is your achy back? Yeah. The good mornings seem to really, it's at a risk. I told you about my neck. Good morning is sitting right there, it seems. It's just a big risk for me.

What about single leg stuff, dumbbell exercises, RDLs, maybe snatch grip pulls for reps? Pulls, for sure. Definitely pulls. I do a lot of muscle snatches. I do a lot of glute hams. Big reverse hyper fan with your achy back?

I don't do a lot of reverse hyper. Mainly, we don't have one. I've used them in the past. That's the biggest thing, really. I do a lot of reverse hyper. Dude, you want one? I'll probably owe you one by now yeah but glute hams

are awesome I do a lot of that I love glute that's something that doesn't happen with most crossfitters weightlifters too is enough glute ham

raises they see the GHR machine which was designed to develop your hamstrings and people do sit ups on them you know

which is perfectly fine, but there's a lot of other really great uses. Actually, I think that it's more useful as a glute ham raise than a sit-up machine. My personal opinion on that is, yeah, absolutely. I think doing all, I mean, the CrossFers are going to be mad again, but like all these sit-ups, you know, if you guys know Dr. Stuart McGill.

Yeah. Yeah. A lower back specialist. If you want to hurt your lower back, keep doing your sit-ups. I mean, especially the glute hand sit-ups. When I was in my best power out there, I never did any. The only kind of ab work I did was my favorite exercise of all time was I'd put like an ab mat or some kind of pad by my butt,

and I'd lean against the power rack upright, and I would choke a heavy blue band above my head, and I'd grab it and pull it down over my shoulders, and I would sort of do a standing crunch for high reps to sort of mess with it, kind of like Louie did a lot of standing work. Never sit-ups, always a slight rep stuff, but I figured, you know what?

I just got through squatting 1,000 pounds. My abs have fucking gotten trained right there. If we stop to think, I'm about to... This is truth. I to, this is truth. I mean, this is not my opinion. I think all, I know all the crunches and the sit-ups is worthless. And if you, I'm not to be directly at you, but if you think about what the abs were meant to do is to stand upright.

So why in the hell do we do this, which is a terrible posture in the first place. When really, when you think about it, what, you know, with the abs, the rectus, you know, the rectus abdominis, how long, how many times a day does it really do that motion? Once to get out of bed or to take a nap. And pooping. But they really. You got to squeeze it out sometimes.

Like a dog in a yard. Like a dog in the yard sex again I guess you could say sex baby at that moment well I'll tell you what the other night I used it for sex

I mean it got a little got a little wild yeah you know what I take that back I do a lot of crunching yeah but just have sex just do that

yeah just do that that's great GPP less crunches, more sex. The pause, squash, that is where I get my ab work. I wish I could name the episode we did, but we did an episode specifically on core strength, and you're spot on. Your abs are there for stability. It's supposed to be there so you can transfer power

from your legs to your arms and from your arms down your legs. Crunches may be like a tool but like maybe one out of a hundred maybe so yeah but you put that was probably like a hundred episodes ago so if you haven't heard it it was a long time ago it's like a year and a half ago you want to run through i think you have like the best explanation of the four different types of ab uh well the technique wads we did on are probably the most informative thing we did one on resisting extension which is kind of what you're talking about we're not designed to to flex forward at the trunk and that's not what our abs are supposed to do. It's supposed to, to keep us from popping our ribs up and hyper

extending. That's more common for our rectus abdominis and for our external objects to do. Yes. So there's resisting extension. There's resisting lateral flexion. Like if you hold like a, you know, like big, heavy kettlebell in one arm, you'd want You would want to flex sideways, but you pull yourself back up or rather you keep yourself from bending over in the first place. And there's things like resisting rotation where my shoulders, my hips always face the same direction.

So if I have a baseball bat and I'm going to swing, I'm going to turn my shoulders and hips at the same time. My shoulders will trail behind my hips a little bit and give me a kind of a snappy, whippy effect.

And I'll be able to hit the ball a hell of a lot harder. But what I won't do is I won't turn and be totally broken where my hips are facing that way. My shoulders are dragging way behind. I'm going to pull my shoulders along for the ride because I have strong, stable, um, torso muscles that are going to be able to help me hit the ball really hard. Another good example that would be applicable to CrossFitters would be a kettlebell snatches or single arm kettlebell swings. That's an anti-rotation right there. And when you see someone rotating during that,

stop them. Coach them. That's where it's time to coach. Exactly. I love that. That is the greatest explanation of abdominal exercise I've ever heard. Well, it's tug of jerseys.

Yeah, but like, you know, doing the weighted carries, you know, the one-arm weighted carries, as long as you coach them up on it and don't let them lean, you know, it's the best exercise you can do. I know another ab exercise I did during the power of the days.

Yes, I was hugely fat and that's one reason why I squat a lot of weight. This also, I think, helped. Suitcase holds.

Like, I would put a barbell in a power rack and tie a bunch of fucking bands around it and I would grab it right in the middle and pick it up and just try to hold it and think, keep upright,

keep upright, keep upright. And you've never had a stimulus like that. It's even better than farmer's walks for me. We're actually doing show notes now, so we can link that up below the show. If you go to barbershop.com under the video, we can put links to those videos.

Yeah, I can put all this shit in there. All of Chris does the show notes. You actually had me do an exercise, which I'd seen done. I saw it and I actually had a dog shoving. I was like, what is that thing again? It was a stir the pot

on the Swiss ball. Dude, those are surprisingly hard. He programmed, that was like the only abs you programmed for me. That's the only ones I do that much,

you know. So, I did some stir the pots. Tell the people what that is. That's not a very cross-fitty thing to do. It's anti-cross-fitty. It really is.

It looks very Globo Gym, but it's a good exercise. But my abs were lit up all the way across the board the next day. I was like, well, I guess I needed that. Stuart McGill, man. That's who I got that from. If you want to continue to do strength exercises for a long time, I would recommend reading anything by that dude, Stuart McGill. Go read Low Back Fitness and Performance, Stuart McGill. Go read

Low Back Fitness and Performance by Stuart McGill. No doubt. If you're a strength coach or a CrossFit coach, then that's the book you want to read.

He has another one that's more for clinical practice for doctors and PTs and whatnot, but if you're a fitness guy, go read Low Back Fitness

and Performance. It's really good. He's Canadian, right, but don't hold it against him. Yeah, University of Waterloo, right? Some of those Canadians are pretty smart.

I don't think they have anything else to do. We know at least one really smart Canadian. Terrence and Phillip? Terrence and Phillip. No, I'm just fucking around,

but yeah. I know a lot of smart Canadians. Prosper, the Canadian. Charles Pulligan. I'm not that smart. That's why I pronounce it that way.

Yeah, Paul Aquin, John Berardi. Two easy ones to come to mind. I was going to tell you earlier, Travis, we talked about small stuff.

I myself, I think I got zeroed in on this after a discussion I think I had with Glenn one time. But as you get older, and obviously you can't quite do the volume on barbell lifts, especially like in powerlifting for me. I can do heavy all the time, but not the reps. I can't do five by five fucking squats. It beats me up too much. It kills me up. I can't do a lot of bench pressing.

But what I can do, I can do back raises and glute hams for days. No doubt. And it's one thing. That's one thing I learned years ago from reading notes on how Alexey I've used to train weightlifting. He would do huge amounts and huge volumes of back raises and glute ham raises, like 100 kilos on his back, just as like a maintenance thing. Like five sets of 10 before and after work every day, just because that was what kept

his back and stuff in shape. And for me, I find doing stuff like that, doing, you know, five to 10, you know, just hands with the bar deadlifts just for reps. Brilliant. Yeah. Lots of like lat pull downs because they're easy and light, but all these little small things,

just ways to do a bunch of work to keep me in shape. So while I'm not doing all the barbell volume, I can stay strong. Today we did thank God CrossFit Seoul had the reverse hyper. Because with all the traveling, all the sitting, man, if I walk into a CrossFit gym

and they have that reverse hyper, I make sure not to leave without using it first because it makes all the difference in the world. Yeah, I used to do it really heavy, but if you just give that thing light for two sets of 15 before and after you train, it makes all the difference. I usually just do it with weights, but you strapped some bands on it for me today. Yeah, I never do it without a little bit of band tension. Dude, you know, bands and chains, if nothing else, they're just fun.

Let's be serious. Yeah. Let's just talk open right now. They're more fun than anything. Do they work? Yes, no doubt. Yeah. But it's just fun to put that shit on there.

You know what I mean? Like everyone feels cool. It looks cool. You know, sounds cool. I think I have much people love it. I did some banded safety squats today and having recently got back into chains. I just love chains like heavy,

like chain gang squats is a practice call where you put a little too much on there where it feels like you're just squatting up out of like quicksand. Yeah. The more you try, the more nothing's happening. You just fight, fight, fight all the way to the top. It doesn't muck with your form so much. You had me do front squats, pause with chains. Yes.

Five rep max. Just pulling chains. How do you keep up right with that shit going? It was tough, man. That is a great ab exercise. Or, you know, another one is Zurcher anything. Nothing will wreck my ass more than Zurcher.

Zurcher is terrible. Terribly good. Terribly good. It makes you hurt. Dude, I like to do Zurcher carries. Me too. So get a yoke, set it down nice and low. For the audience, Zurchers are where the barbell's being held in the crook of the elbow, sort of like you're,

like they used to do when the farmers walked, like the walks with the, you just kind of hook the bar in your elbows and hold it like you're going to curl it with your fucking elbow joint. Let me drop a knowledge bomb on you here. When people hurt their hand or their wrist and they can't do something,

you can do RDLs, you can do squats, you can do deadlifts. Oh, zurcher RDLs. You can do pickups. I mean, you can do so much by using Zurcher. So if you're a coach listening, man, learn about it because we use it a lot.

I love it. You can also do the if you have a safety squat bar, you can kind of use that. If it's pain is an issue, you can kind of choke your hands around and hold the yoke. You can use more weight. That's what I used to do. I like the yoke because it's just thicker. I like the fact that I could do thicker I used to like I like the the fact that I could do it

and it hurt and everybody else would cry about it you know they would use like a towel don't use a towel I would squat you know I would do

Zurcher squats with 600 and not use a towel damn this is my way of being a dick I mean really that little piece of advice you just gave

that like super tangible piece of advice where if you hurt your wrist, you can do Zurcher RDLs or something. Yes, no doubt. That's a really cool thing that I've never thought to do, a Zurcher RDL. Zurcher squats, sure, for carries. One of my athletes who's probably my freakiest of all athletes I've ever trained, he's a young kid.

He's going to be a junior next year. His name's Cade Carney. He's got six Division I offers already. And he hurt his wrist a little bit. It was the weirdest thing. It was like an injury he'd already had, but he was doing it clean, and just on the pull,

something happened with a little small bone. Anyway, so... Stupid bones. Who needs those small bones? It was a little, but he had a cast, and so he couldn't do cleans or pulls. So we did all his urges.

What do you say to the guy who's like, well, coach, you can't train me. I hurt my wrist, man. I got a cast on. I'm like, oh, you're getting ready to have fun now, man. Remember you said in your seminar, you were like, man, if you come in with an achy wrist or something and you don't want to train, get the fuck out of my seat. You're not very tolerant

of little nagging injuries and people bitching about them, from what I understand. No. You know, how do I say this without sounding like just a dick, but, but here's the truth is at our gym, the culture that we have, it's an elite culture. It's like all my lifters are there because they want to be the absolute best. My athletes are there because they want to be the absolute best. And most of them are going to be.

And so if they're going to whine about a wrist, that's not going to fit the culture. And so certainly a real injury is a real injury. And you take that into account. We're not talking about that. Everybody's seen the program and those are quote, are you hurt or are you injured? Right. Are you hurt? Is this always going to be there? Yeah, no. When one of my athletes get hurt. Yeah. I'm going to address that quickly, very definitively. I know when John North first started training with you, he said that you suggested a number of things for him to do that were very beneficial on the therapy side of things. Yeah, like he started going to a chiropractor ongoing

because he's notorious for having back issues. So we set him up not while he was hurt, before he got hurt with a chiropractor. So we prevent it. You know, all of my elites, you know, here's the thing. When you get to a certain level and you're at that level of being one of the best in the whole world, you're also at that level of being one of the most hurt in the whole world. That's just the way it goes.

There's no more margin for error anymore. So go ahead, get on top of it. Be proactive. Go to your, you know, the really good chiropractors and the PTs and the good massage therapists before you get hurt. Because once you're hurt, you're screwed, man. It's too late. Yeah.

When I'm my best, I'm in therapy every week, at least once a week. Well, people forget that's as important. That is a whole training variable. Yeah, I spend an hour getting stretched out and sports massage. Like the strong athlete, there's a piece of a pie

that makes the strong athlete. If I don't do that, it shows up in my training. It also shows up in my ability to sleep because if I don't, then I might be too hurt to even fall asleep comfortably.

It's kind of like to Mark Devine's point about how he conceives training a warrior. I think training anybody at a super high level is the same thing. There's the shit you do

with a barbell. That's super duper important. Everybody gets that, but some people think that's all there is. No way. They fuck around with the warm-up or mobilization. That's kind of a pastime thing, but they don't consider that to be as important. Then there's the shit that goes on with your mind. You're a nervous wreck.

You constantly doubt your programming. You get scared before heavy lifts and all this shit. You forget that five, ten minutes a day of just mindfulness training could make you a strong motherfucker because you can attack your training more efficiently. You guys are hitting on a great point. Like all good athletes do the big things. They lift the weights, they come to practice,

you know, they probably eat pretty good. It's the fun stuff. The great athletes become the master of the mundane. They do the, I think I might've said this on the first one, but they do the little things. They go get therapy like you do. They take their nutrition super serious. By the way, therapy, $100 a week.

Out of pocket. It's worth it, man. People go, oh, that's not covered by my insurance. Is that what you need or is it covered by your insurance? Yeah. No, just do what you need. You can go get different insurance. Don't come dude. If you're going to get different insurance,

don't come to me. If you're going to say something like that, go to somebody else. Yeah. I can get different insurance. Uh, I mean, I guess anybody could, but yeah. Yeah. That's the point. Like if you're going to look, a lot of people say they want to get strong and fit and a lot of people want to get good crossfit. A lot of people want good, good. If you're not going to fucking commit with everything you can physically commit to and financially and emotionally commit to, you're just not going to be your best. How do you expect to fucking set a world record or something? And then don't be the guy who bitches and moans about not doing it or say, well, that

guy's got, he don't have to work. I got to do all this shit. That's why I didn't. You didn't commit, man. You didn't fucking commit to it. That guy committed, you know, maybe financially more than you did. But some people, they want to have their cake and eat it too.

Most elite lifters, I mean, weightlifters especially, are poor. No doubt. You know, the money they do have, they do spend on things

like therapy. Let's take a break. When we come back, well, now that we've got enough scotch in us, we're just going to bitch about the athletes.

We're going to bitch about athletes that bitch too much. This is Andrea Ager and you're listening to Barbell Shrug. For the video version, bitch about the athletes. I'm going to bitch about athletes that bitch too much. This is Andrea Ager and you're listening to Barbell Shrug. For the video version, go to barbellshrug.com. Barbell Shrug is brought to you by you.

To learn more about how you can support the show, go to barbellshrug.com and sign up for the newsletter. Now we're back. And we're back. Boom, boom, boom. Yeah, so the whole plan of the next half of the show is to talk about how we complain about...

We're not back. Are we back? We're back or no? Once I have a glass of scotch, I start staring at the computer really paranoid going, I don't see the red lines, man. We've all had a scotch. And Chris actually gets paranoid on alcohol. He's the only one I know.

Nothing else I get paranoid about this shit. I'm like, is that line moving, man? Are we on right now? Yeah, we are. This reminds me of our first episode with you at the very beginning. Are we going? Are we on right now? And what does Shaka even mean?

Shaka bra? That's right. Shaka bra mean? Shaka Bra? That's right. Shaka Bra. All right. So what brought on the conversation for the first half of the show, we were talking about athletes. Because I want to put a little context in this. I want to tell an actual story.

Things that actually happened and why we're discussing this. This happens to me. I think I was complaining about it maybe. And then you were like, oh, yeah, it happens to me all the time too. And then Alex, our muscle gain challenge coach over there, he's over there like nodding his head and going, oh my God, yes. So often athletes, one or two months into a new training program are going, I don't feel like this is working. I don't feel like it's enough. I feel like it's too much.

I don't feel like I'm getting strong. And they're just like, whoa, whoa, whoa. And we actually on Barbell Business that we did right before this, we talked about something called periodization, which is a big fancy word. Which means plan. Which means you're going to plan to be good at a certain time. Yes. Which means

that you're not going to be getting better every day. No. So like at a certain point in the program, you may feel weaker than you did earlier in the program. And three months down the road, that's when you're supposed to feel your best. Absolutely. In my opinion, two weeks before competition,

you should feel terrible. I usually do. Then taper. The taper begins. And then on the day you're supposed to lift, you'll feel like Superman. Boom. You know what is,

what periodization is to me is that you don't do what you could do at any given day. You got to think like a fucking pool player. Like what makes a good pool player? People play pool who don't know what the fuck they're doing. They go, I see a shot and they take it. And the next shot they go,

I don't know. Okay. Now I don't have a shot. Oh, they miss and make five bad shots. I don't think that a good analogy, a good pool player goes, I got to think of, if I take this oh, and then he missed. I make five bad shots. I don't think that a good pool player- What a great analogy. A good pool player goes,

I got to think of if I take this shot, what is the next one? And then I went after that. That's the best training advice I've heard Chris give in like- Yeah, you set up the shots. 30 episodes. You set up the shots with the final- You set up all your shots

with the final fucking eight ball shot in mind. That's the only one that matters. Boom. Oh my God. Show's over. That was the best periodization example I've ever heard. Scotch. Cheers.

Congratulations on the fantastic analogy. That will now go into Travis Mash's book. He's going to totally rip it off. It's true. This dude, I'm friends with Travis. He has my number. He can text me. We do text. He never told me that he's got a book coming out.

And he dropped it on me like while we were taking a break. Oh yeah, maybe we should talk about the book I'm almost finished with. What? You shouldn't hide that so well. I've been giving a few excerpts here and there in my newsletter. Oh, so who's not signed up for the newsletter, Mike?

Yeah. You get called out. Me and Chris Yeah. Yeah. What's your support? You get called out. I'm a busy. Me and Chris Moore. Here's the thing. I'm a busy man. I get, you know, hundreds of emails a day. I have a hard time.

But, bro, we're all busy, man. He's signing for a hundred other people's newsletters. No doubt. That jerk. I bet he reads Louie Simmons. I can't read Louie Simmons. That shit is so confusing. No, I apologize to Louie.

His article is actually really good. Louie's good. I'm kidding. Some of the conversations we have have been kind of... Okay, but here's the question. What is the West Side Method? There is no method. There is no...

No, I mean, I have my perception of what it is. But then when I get talking to somebody else about it... Like your boy AJ? Yeah, his perception is different than mine. That was the first slur of the show. What is the stud there? What is the top dude right now? The man.

I lift in two days. I'm slurring. It's Neutron. I forget his actual name, but the guy totals over 3,000 pounds. Yeah. Holy shit. Oh, my.

Holy shit. What? When I first started training at Westside, when I first started training at Westside, Neutron, I apologize, man. Neutron was like a hundred,

not a hundred pounds, but he was like 215. The guy's like 280 now and his total's over 3,000 pounds. Damn. Yes. In your time, he had gone from like a 2,000 pound total

to a fucking 3,000 plus total. Unbelievable. And that guy, you know, we have talks and he tells me about what he does. There is no method. There's some good outlines as to what to do,

but each of them adapt those outlines to whatever works best for them. Yeah. I hear the guys at Westside, the guys that train at Westside full time, a lot of them are just kind of, they all do the same 50%. And then the other 50% of their training is.

And then each crew. They've kind of done something. Whatever works best for them. Each crew is radically different too. There's the AM crews. They each do radically different things. They do what works for them. Like any athlete who wants to maximize their performance has to train and

suffer long enough to where they know the basics work. Hey, the barbell shit has to be there. The west side, the speed pulls need to be there. The max effort attempts need to be there. But the exercise selection and the little things you do after are totally 100% individual. Yeah, you're still having max effort days. You're having dynamic effort days. And you're doing assistance work.

Rep schemes are similar. However, yeah, movement selection. But the idea that there's a program. Let me drop a bomb on you guys right now. That is not necessarily true because this guy doesn't really do speed days.

All right, now you're going to really confuse everybody. Yeah, but it's even further. He does. But when you were at Westside, you didn't do speed days?

I did. Oh, okay. But I'm not this guy. Oh, you're talking about another guy. Yeah. Not this guy. You're not talking about Neut not this guy. Oh, you're talking about another guy. Yeah. Not this guy. You're not talking about neutrons?

Dave. Dave Hoff. Dave Hoff. Dave Hoff, damn it. Dave Hoff. And so he does a chain squat routine. Literally, I wrote about this chain squat routine a decade ago. But now he doesn't do box squats or speed squats.

He uses- Is that when he squats down and pauses onto the chain to the chain? And then it comes up. So the ladies jumping on the audience, you have a chain. What does that mean? Listen, I'll explain this to you.

Let the meathead power through talk. You put, if you have a squat rack or a model lift, whatever it is, you squat that up. You have some sort of support over your head. So you loop a chain over that and onto the bar. And the length is set to where when you squat down to your,

your desired depth, the chain pauses, the chain, the chain under the bar. And the length is set to where when you squat down to your desired depth, the chain... The bar pauses. Your ass doesn't. The chain hits... The bar and chain hit make contact and you pause completely. Then you squat off of that.

So it's a way of knowing where you're at exactly. I wrote a sick article. That sounds way harder than box squat. It's like a box squat. Like a bottoms up good morning? Yeah. It hits that and it's a cue to stop and it breaks it and you come up from that.

Here's what... Think about what is beautiful about that is that there's no impact on the spine. See, when you sit onto a box, I don't care how you do it, there's impact on the spine. When you sit into a chain, there's none. I wrote a sick article a long time for Elite FTS.

So you're saying that maybe that's like box squats, but without the damage. And he knows exactly. It's like meta box squatting. With pinpoint precision, he knows exactly where he wants his hips to go. Because he has it color-coded. Just like, okay.

Color-coded? Let me tell you, in 2006, in 2006, I did a presentation on this very thing at UNC Chapel Hill. There was me, Lawrence Seagrave, and what's the great coach in Louisiana? Hatch. Yes, Gail Hatch.

The three of us were there, and I presented on this very thing. And yes, you have on the chains coded like, this is like four inches above parallel, this is two, this is parallel, and this is two inches below. And you just did a basic periodized program saying, okay, I'm going to max out at six inches above or four inches above for a triple. But I always ended below parallel. It is awesome. So as you get closer to me, you're walking down the depth.

Yeah, absolutely. You're overloading and you're dropping it and you're overloading and you're dropping it. This routine. That sounds awesome, actually. I'm all in. I'll write it for you guys and you can release it. It literally, here's what people don't know. Perfectly.

I squatted 11.35 in training doing this routine right before I break my neck. So my squat was at all times. All time. This is true. Oh, fuck. Why'd you break your neck? Probably 11.35 squat. Well, hell, I mean yeah people don't realize

how incredible I've witnessed 1100 plus squats did you hear that yeah I've witnessed 1100 pound plus squats

several times that is the fucking most intense thing you can possibly imagine I don't care the circumstance I don't care what you're wearing no doubt people don't know

what the hell they're talking about until you felt 1100 pounds just put 1100 pounds on a barbell I'm trying to stand up I've done it with I've done it with bands I don't care what you're wearing. No doubt. People don't know what the hell they're talking about until you've felt 1,100 pounds. Just put 1,100 pounds on a barbell and try to stand up. I've done it with band stuff. I've had like 700 pounds on the bar, the band tension on top of that with equipment,

like working to really just blow my nervous system out to where I got to the meet, I wasn't going to be affected by anything. And you have no way of describing with words what fucking 1,100 pounds feels like. The most I've ever had on my shoulders

was 850. And I- Yoke walk, right? Yeah, it was a yoke walk. And I felt like my, my body rejected it. I felt like my entire skeletal system was like,

um, we're all- Warning, warning. Yeah, every- Put down the weight. They're like, fuck you. Like your intestines are gonna shit out your stomach. That's the point. If you- It's like the bones on bone was Warning, warning. Yeah, everything. Put down the weight. They're like, fuck you. Like you're in testers. We're going to shit out your stomach. That's the point.

If you- When you're in testers, just like the bones on bone was like, no. I had that feeling like, this is not like anything you've ever experienced before. You should stop. You do a program like that, the chain squat program,

you're just training yourself to really blow through any artificial limits on what you might be capable of doing. You're just getting your body used to things that it's trying to scream to you to please put this down. You're getting your super nervous system. Every go-getin in Oregon,

your body is being like shut off with this weight. No doubt. That is true. So, I mean, that one routine, this chain squat that Dave Hop does. I want to see this. Money.

Yeah, yeah. So you're going to write it up for us? I'll write it up for you. I'll go find it and then I'll give it to you guys. And FYI I will go find it and then I will, I'll give it for you. I'll give it to you guys. And FYI, if you're a crossfitter,

squats, center pounds, don't do the chain squat routine. I don't know if that's, no, hell no. No, no,

no, no, no, don't do that. No, only if you're, only if you're, you know,

maybe a weightlifter, but probably just a powerlifter, but, I mean, it could work for weightlifter. Yeah, I was thinking if my shoulder doesn't hold up,

like it, you know, it's been acting kind of funny, man, I should just power lift a little bit. Get strong. I want to squat 500 under 200, which I really think I can fix him.

But yeah, you can fix me. I don't, I don't think my shoulder feels better. I started, I started doing a mash's program about three months ago. My shoulder feels way better than it did then. But now I know what your problem is.

Now, as he looked me up and down, he goes, I what your problem is now. As he looked me up and down, he goes, I know what your problem is now. I don't know what that means. So that kind of stuff doesn't work, Travis, but for the common, let's say for strong crossfaders who want to peak their back squat or lift

in the offseason, or the way out there who wants to recognize they need to get maybe over the fear of taking a huge squat and they need to break through, what kinds of hacks would you recommend? Things like partials or holds or walk-ins. What kind of stuff would you do for a guy who wants to go from like a – they can squat 500, maybe they're scared of it or they're way over who squats.

Or your CTP who – This guy, I was going to say, you just had a whole bunch of people listening to you guys nerd out being like, oh, shit. Yeah. And half of them probably can't use this. So, yeah, you got to sum this up for the people. Convince them not to do it. I mean, I wouldn't say you necessarily shouldn't do it.

I mean, I just think that until you can squat, you know, 600, there's other things you could do. You know, I want to give it. What percentage of our audience squats 600? My fault. So I want to get, you do want to get the most out of these. We have five listeners that squat that much. If you want, okay. Maybe. First step. If you want to get your squat in the, you know, threes or fours, the first big, whatever your first big, you know, century mark is, I would do the pauses. Getting comfortable.

Here's the reason most people don't squat big weight. They're afraid of the bottom. So being super stable in that bottom position is a big way of overcoming. So just a normal front squat, normal back squat, go down, pause for what? Three seconds, five seconds, seven seconds? Once again, I would periodize that. I would start with five, then go to three,

then go to one. Now let's front squat or now let's back squat. Get over the fear of being in a bottom. Get over the fear. And then I would do- Be a power bottom. The lightening. We're grabs.

If you don't get that reference, just go watch- Google power bottom. Google submissive power bottom. Don't do that. Don't do that at work. I would do the light method, like we were talking, where you walk out with a good 50 to 100 pounds more than you're capable of. But as you go down, the bands are pulling up.

You hook them to the top of the power rack. A reverse band. Yeah, money. We'll put a link in the show notes to people who can see. If you do those two, that'll get you to where you need to be. And then maybe think about. I think so much that people need to understand is that what's limiting your strength is not like, you don't need to do some magical fucking combination of reps and sets and shit.

You got to train enough where you get over the fear and raise your expectations to the point where you believe that, yes, I can be strong. I mean, anybody can be pretty strong on a back squat. You got to get over the fear of it. Bro, let's put science aside. Here's the thing. When you walk out. We do normally. When you walk out with a weight

and that shit feels like it's about to break your back, you get scared. Yeah. Fight or flight, baby. So when you can walk out with a weight that could potentially kill you and you love it and embrace it and get over that point, then you get strong.

And so, you know, that is the thing is like, are you willing to give something that could potentially hurt you or run? When you can do that, you can get strong. How do people, it reminds me of people. I'm inspired right now. People are scared of putting plates on a squat bar. Yeah. I think the other thing I think I hear most of all is people go, I, you know,

I do pretty good at fucking power cleans, man. When it comes to like squat cleans, what, what, what do you recommend Chris I could do to get like, it's a fucking another fear issue. Like when you pull a heavy clean,

what separates a guy cleaning what you want to clean from what you clean now is fucking fear. It's not like some magical Chinese exercise you fucking find while Googling or YouTubing. No, you got to be able to have the fearless attitude. You got to jump underneath a load that you're scared of. How do you get over that?

That sounds so bad. You got to challenge yourself. There's a lot of... I'm going to leave that one alone. How do you overcome that fear? Someone answer that. Challenge yourself going to leave that one alone. I'm just saying like, um, how do you overcome that fear? Someone answer that is, is challenging yourself daily. And that's periodization is putting more weight on the bar slowly in different ways. Lighten method, pause method, adding a chain chains kind of like help people cause they don't really officially know how much is on the bar. You know, there's lots of little ways you can trick it, but at the end of

the day, you should ask yourself, I am more afraid of not putting that weight on the bar than I am of putting it on. When I come, when the day comes that I don't put it on, that's when I know I'm old and I'm not ready for that. So I'm much more afraid of not putting it on than I ever am of putting it on. These guys know I'll put the weight on. Is that also why you need a coach though? Because he can be like, you know what? You need to fucking slap some more weight on there. You need to slap some weight on. Anytime you do start to creep down that fear path, someone can pull you back in just a little bit.

There's always going to be an up and a down. Having that coach to always pull you forward is going to be super beneficial compared to training alone. You know what? These dudes now that they've been with me for a while, you got my boys over here. That's them. They're all typing like nerds.

Working like nerds. Now that they've been around me for a while, they're not afraid to say, quit being a pussy. You know what I mean? Pussy way down the bar. Whereas at the beginning, they might have been. But now they'll be like, come on, man. Why don't you get that?

Isn't that right there? We talked about what Westside is. Isn't that what Westside is? You go to a tense place where you're in a crew, like with the way powders train, this is the way most people probably could benefit from training this way. You have like a group of like five, six guys, all strong, all barking at each other, all relentlessly coaching each other. Everybody's a fucking coach in a powerlifting gym. There's not like, here's the coach and we all respond to him. No, everybody is relentlessly coaching each other. And everybody's pushing a pace.

And everybody's setting a standard. And you hit a weight. I go, motherfucker. No doubt. I'm hitting that weight. And it's the escalation that's what makes power. That is Westside barbell. That's Westside.

That is Westside. That is what I was looking for y'all to say. That is the Westside method right there. I was about to say it. Between me and you, Travis. I'm about to fucking say that shit. Is that at mass, I'll mess around with them all the time, and I'm like, dude, how do you let a 41-year-old man beat you? It drives them crazy.

Now, I'm not saying it to be, well, kind of a dick, but not completely. What I'm saying is, come on. And they are coming. I know they're coming. And they're like, I just, so bad they want to beat the old man. You know, the whole point, that is Westside. That is MASH.

That's the OTC. There are these great stories. Yes. The coolest stories I've ever heard of Louie, where he's tried to fucking retire like 800 times. He's like, you know what? I don't want to do this anymore. I'm retiring.

What brought him back in? What made him even stronger and stronger and stronger through his 40s and 50s or whatever was people like Chuck and all these lifters who were great saying, hey, fuck you old man. What are you doing? You sitting down? You ready to quit? Fuck you, man. They do it to me all the time.

He kept going, man, they're dragging me back in. He would get pissed off by this and jump right back in and then crush his little PRs. People don't understand that being strong is not about fucking stupid programming and stupid little fucking tricks and hacks and little exercises you find on the fucking internet while you fucking Google yourself to cows come home late at night. Getting strong is attitude and belief. You got to get around strong people, load up a fucking bar, and get to fucking work. That's exactly right.

People don't get it, man. Fucking slam the microphone. Drop it like it's hot. If John North is here, we're going to slam it. There's a thousand. I don't want to pay for this shit, but there's a thousand ways to get strong. Everybody in the world trains a thousand different ways and they all get strong. They'll eat a thousand different ways.

Motherfuckers in China eating rice and guys over here eating bacon and are both squatting huge. What else is important? It's important because they believe they can be strong and they're pushing each other with everything else that's intangible is what makes people strong. No doubt. Donnie Shankle said this, the four things that are important. There's really a fifth one. I'll tell you on this one, the fifth one. Normally I leave it out, but the five points of being a world champion is this. You got to know your minimums, meaning on any given day, what am I capable of? Now your maximums. What am I at the end of the, you know,

what is my maximum load I'm capable of? A fearless attitude, which is what you're talking about. Being able to be fearless of any weight. Group. Having a group that will challenge you. Like Westside Barbell. And the fifth one is PEDs. I mean a truth you guys you know Mark smelly belly you you already talked about it but yeah those most crossroads don't call them PD's

they calm steroids all right yeah so that is episode 122 with a mark Bell which we just listen to Mark Bell. So those are the five. That's the program. That's your program. Are you fearless? You're not talking for anyone. You're talking for someone who wants to be a world champion. Dude, I'm talking about really in life.

You know, if you don't want to be, if you want to be more than just a pussy, that's the five things you got to do. You know what I mean? You know, I'm being serious. Like, you know, like it's all relative. Usada's showing up to my door tomorrow. Yeah.

If you want to get better at something, man, dude, you got to be fearless. You do need to know your minimums. You need to know, you need to know these things and you got to have a good group that will train, that will push you even in CrossFit, even if you're always CrossFit. You know, if the CrossFitters want to get better, you got to have other CrossFitters that are- If you're in a CrossFit gym and you need you need to get stronger, you squat 300 pounds, you have some fucking bullshit dream that you're going to be on this track and make

it to CrossFit Games. It's not going to happen. You need to take your ass out of where you are, find somewhere where the average is 600 pound squats, and you will squat four or five, and you will go back to that gym and crush the shit out of your wad. And I actually think that's actually the benefit of some of the online. You got online programs. We have online programs. Right. And there's community

there as well. And a lot of people like you were saying put a lot of emphasis in the program. And it's good. You don't want to have a bad program. You want to have a good program. And there is a difference. However, people get in on those groups and they see other guys in the groups. Doing well. Doing well. And they're competing with them. They may not be there in person, but they're crushing it and they see other guys in the groups doing well, doing well, and they're

competing with them. They may not be there in person, but they're crushing it and they're posting and they know who they're close to and who they're competing with. And that's, what's going to really push you to the next level is that's the program. Yeah. That's, that's the program is the coaching, the interaction with the coaches and the community. Yes. Those are, you know, just as important as the program. People put so much emphasis on programming. They always want to know this and that. But if they're not pushing as hard as they can,

and for most people, that's going to involve a coach and a community. No doubt. Look, I take very much pride in my programming. We were on the beach at the, this was maybe a month ago. We were in Wilmington at a competition. I was on the beach at the, this is maybe a month ago. We were in Wilmington at a competition. I was on the beach working. I'm under my umbrella. Yeah.

I'm the guy. It was so hard. I'm sitting there joking. I'm writing programs and I'm reading. I'm researching. I got my books here. People don't know how hard it is, okay? No doubt.

And so, and then I'm writing my programming, and it's like my art. You know, my wife is a true artist, but my art is my program. And so I'm writing it, and I'm laughing. I'm saying, you know what? You guys should be drug tested for being on my program. It's so good.

But at the end of the day, the truth is this, is that it's the community that is much more important. It's a good program, yes, but a good coach that will help, you know, to increase your technique and to give you hints and to say, you know, brace your abs and, you know, push out against your belt, little things like that.

And then it's that community that they get in the groups, you know? Yeah. Yeah. Matt, dude, if they're listening to this show, write this shit down. This is the morning right here. Just listen to it five times over

no doubt we told you I'd be strong alright so you're working on a book yes we don't have a title for the book yet yeah I'll tell you what it's about it's about

it's for brand new it's really for the CrossFit community it's for people that are just starting the Olympic lifts and strength training one of the things that just drives me crazy is putting the cart before the horse.

You know, people just trying to start snatching before they're even ready to do an overhead squat. So it's really just the basics of how do you start this adventure. You know, we're going to talk about, you know, the walk with the barbell. And I want people to do more than just lift weights. I want them to get all the things that I've gotten out of it. You know, like I've gotten so much out of it, you know,

like my family, my barbell family, like you guys, man, I love you guys. Like I do my, you know, my brothers and sisters only through the barbell.

Would I, you know, that's the one common bond that we all have. And so I want them to embrace that too. We all suck really bad before we found barbells. We just weren't the same human beings before we found barbells. So I want them to get that out of the book too. I'm about to cry on the podcast.

But I want them to understand what they can get, you know, not just get in shape. That is such the surface. I want them to get past the surface, but I want them to do it safely. I want them to learn how to do snatch, clean, jerk, squats, and deadlifts safely and correctly, and in the long run,

making them much better at the movements. So it's going to be sick. I want to give them a few of my stories and my walks and some of the mistakes I made, some of the funny things I've done. And you've got some really funny things you've done. I mean, I'm 41, dude. When you're 41, you will too.

No, we already were. 41, I'm 41, dude. When you're 41, you will too. No, we already got him. I've already got him. I feel like we should crowdsource the name of your book. Like for all the people that listen to this right now, if you have a good name for the book that Travis just described, put it in the YouTube comments. The funnier, the better,

but it has to make sense for the book where when you read it, you know exactly what the book's about. It can't just be something funny that you read it and then you go, I have no idea what that is and then you skip over it because it's not interesting. It's not applicable to weightlifting. He's so smart.

I had an idea for naming the book earlier, but I think his idea That's better. We'll use that to get the initial names and then I've got a way to refine it. But have a glass of this scotch that you gave me first. It's key for brainstorming. It really is. Oh, it's so good.

I feel like the more drunk you get, the better your ideas seem. Ashley, what's the scotch? True. What kind is this? It was some cheap-ass scotch. No, it wasn't. No, she knows what to get me. No, I actually didn't get that.

No, she got cheap scotch. It doesn't matter because it's still booze. It does the job. I was... Glenn who? Glenn Merengue. Whatever. Glenn who? Glenn Merangi. Whatever. Highland single match whiskey. Did we drink all that?

It's all gone? Yeah, we drank a bottle of scotch. That's why this podcast is so dope, son. We got fucked up. From now on, we're getting drunk for this podcast. If you want to be a guest on Barbell Shrug, you got to drink a whole ball of scotch with us.

Yeah. Yeah. Pull your skirt. People ask me all the time, what's your favorite episode? This is fucking it right here. We just fucking dropped hot mics, hot lava mics. Dude, I'll tell you what, you know, we usually want like one or two, you know, things that people can, I don't want people to go through an episode and not have like something they

can't instantly take away to benefit their life. Right. But I feel like they got maybe what? 30, 30 things. Yeah. Get out your fucking trapper keeper, write some notes.

Listen to this about 20 times. I was at one of those. Yeah. This has been great, man. When's the book going to be ready? Trans. I think we should just keep going.

If I had a, I can, I think I can get it done in a solid month because I've started taking some time off now. And so I think I could have it done in one month. All right, Travis. Not edited. That means completed. You're running a gym. You've got a successful weightlifting team.

You told me earlier that this is the best team you've ever had. Best. Yeah. I mean, part of it is you're the best coach you've ever been because you've got all this experience behind you now. Right. And you've accumulated these fantastic athletes. You've got great guys working for you.

The best. So you're running this gym. You have the best team you've ever had. You've got this online program going on. We're coaching weightlifting online. Right. And you're writing a book, too. Yeah.

Sounds like you're doing a lot. How do you find that? And your wife is pregnant. Yeah. Congratulations, Right. And you're writing a book too. Yeah. Sounds like you're doing a lot. How do you like find that, and your wife is pregnant. Yeah. Congratulations, man. Thank you. Baby mash is on the way. Baby mash is on the way.

Raucous. And then. This motherfucker's gonna be powerful. And so like, where do you find time to write your book? Do you have like a ritual

or like you have to write so many words per day? I have to at least write a thousand words every Sunday is the goal. Dude, let me tell you something. That's bullshit, Travis. That's bullshit, man.

You should write a thousand words a fucking day and get it done. I mean, you know, I just got other projects, though. I know, but hey, dude, the nighttime is the best time. You know what, boys? He's also, what are you snatching clean jerk right now? So far, I've done 125 snatch, and I've done 170 clean jerk. And you're squatting, what, 600 pounds? Yeah, over six.

No, it's in the six and seven. 26 and seven? Yeah. So. I will say this. So you're doing all that. I don't know if 1,000 words a day. I think 1,000 words a day would make him less of an athlete.

That's a problem. Writing is. Things you can't sacrifice as athletics. Everything I know about writing is. The secret to it is you sit down. You make yourself sit down to the keyboard and do the work. It's just like training. You could put in a thousand words a day.

But he's doing it on Sunday. You could put in a thousand words a day and get it done. And that book could be ready in two weeks. I know. He doesn't have to have it done in two weeks. I know. He's got a lot of plates for him, bro. I do.

And look, you can ask these dudes. On the way down here, we drove from North Carolina in a big van, a big bus for our team and I started at 3 a.m. I worked the entire way.

Other than two naps, literally, I wrote, I blogged, I did a video, several posts, answered emails, the entire way. I do make, you know, every, and they'll attest to this. So you are abiding by the rule that every day you make something legit. Absolutely.

Every second of every day. That's what I was getting at. He can't do everything he does without doing some work all day. That's what I was getting at. I think what people need to realize is that if you want to make shit happen, every fucking day you're breathing. Sit down and you make something worth sharing. My wife can attest to this too.

I know some people don't realize all the work that goes into this show too. No doubt. And they see a lot of glamorous shots on Instagram. Do we work all the fucking time? We usually take pictures of the glamorous things we do, which we might be in Vegas doing something. We might be getting crazy for maybe, and that might make up maybe 5% of the trip.

And we take photos of that time, and we do that. But every flight i've had which it seems like i'm on a like two or three planes a week or something ridiculous i i uh i get on the wi-fi on a plane and i am working the whole time my wife actually started traveling with me she can attest to it like i'm she's taking a nap i'm over there working the whole time like there is no if you no time for breaks. If you're trying to make shit happen, you're trying to create something,

you're trying to be whatever you was going to be. If you are taking weekends off and shit, if you get off at five and you spend the rest of the night fucking watching reality TV or digging around, you don't get it, man. Literally, you don't fucking get it. This is a true statement. I don't even drive myself anymore anywhere

because these guys are my drivers. They'll tell you. They pick me up because I use that time, even from my home to the gym. How far is that? That's what you should do. It's only 16 minutes. Think about 16 minutes times, all the times I go back and forth every time.

That shit adds up. There's no time for sitting around. Are you recruiting athletes right now? Are you looking to get more people at your gym? Oh, yeah, absolutely. For high-level guys to train? We are looking for either nationally qualified or someone who is getting there,

who's got a lot of potential and who's young. You know, I'm going to be honest. I want high-level. Not like, you know, no offense. I don't want a 28-year-old who might be qualified for nationals one day. You know,

I just, I got a gym full of those already. Yeah. I want, you know, ones who have potential to one day make a Pan Am team

or a world team. I'm just being serious. Sorry, one of your coaches in the back is out there rocking now. He's like, hey, that's me.

I'm 28. You also might be able to go to the Olympics. You don't like, like a 15 year old to a 21 year old that is fucking going to kill it. Not're on like a 15-year-old to a 21-year-old that is fucking going to kill it, not going to complain about having little aches and pains

and wants to train at a high level. We have a living situation. We have money to give them. Obviously, you know, they got me as your trainer. Obviously, you know, the place to work out is free. Even Mike Bledsoe thinks that Travis Mash is the best choice for coaches. Thank you. But even killer environment. Even Mike Bledsoe thinks that Travis Mash is the best choice for coaches. Thank you. Yeah, you're his coach.

You are the Michael Bledsoe's coach. That's right. And you've almost gotten stronger since you started training. Almost gotten. I've gotten a lot stronger. I saw that 315 cleaning jerk today. It was sweet. Yeah, I PR'd my cleaning jerk. You know what's funny? At the beginning of his workout, this guy

looked like a miserable piece of shit. He's like, oh, fuck shit. And the guy just summons us. He is strong. You have been constantly PRing. Yeah, so much better. Like fucking crazy. Yeah.

Hit 445. More PRs in the last six weeks than I've known like the last year. You can spell that. Two years. Three years. And you look sexier, right? Well, look at him.

Debatably. On my wife? Debatably. Ashley, am I sexier? Oh, yeah. That's what she said. See, look. I'm not that weightlifting coach that says,

you know, a lot of weightlifters look like they don't lift any weights, but they're strong at what they do. Yeah. I'm all about, you got to look jacked, too. Come on. Jacked and tamed. I mean, look at Lou. Look at the Chinese.

Lou Zhang Zhang. The guy looks like an anatomical model. Yeah. I mean, you're one of the only weightlifting coaches around that knows weightlifting

really, really well, but also has a deep, deep, deep competitive powerlifting experience where you've squatted over a thousand pounds. Right. You've been down

the strength road way further than any other weightlifting coach basically that I fucking know of. So, you have both sides of it. And that's a very unique thing. And that's part of what makes you very good.

That's actually why I chose you. It's because not only are you a super cool dude, and you're my friend, and I like you just as a person, but I mean, it really is like... Shocker, bro. I mean, Olympic Training Center, good enough to be trained as a weightlifter,

and then you turn around and become world champion powerlifter. You've had the best of both worlds. If anyone knows how to lift and get strong as possible, it's you. I don't know anyone that has those credentials. I just read an article about being a great coach, and one of the big things is not only, not only having the experience, very important, but the thirst, you know, here's what scares me more, more than anything is that there might be

a coach out there who might know something that I don't, I will never be. And they'll tell you, I've told them if I ever think that I know everything out there, it's time to retire. So a great coach has got to have this huge thirst for knowledge and not just because, yes, I could fall back on my experience if I wanted to, but I want to continue to learn. There's a lot of new things out, you know? So,

you know, that, that is very important to being a great coach. I'll tell you, there's like, I try to like do, uh, I'm like,

I don't need to learn any more training stuff. I've been learning training stuff for 17 years and I'm like, man, I just need to focus on like business stuff and, and all this. And consciously I'm going, yeah, I'm just going to like really focus on business stuff because I already have like so much experience and so much education. And then I, you know, like a day later I'm like, you know, downloading something new to learn, or I'm on Amazon ordering something. And like like I can't keep myself

from learning more about training. I've tried. I've tried to like, you know, oh, you know, it's not a, maybe it shouldn't be as much of a priority because I already know more

than a lot of other people. I'm like, no, I just can't stop. There's so much to learn. Nutrition, recovery, supplements, you know,

mobility, you know, stability, strength, explosion. I mean, dude, it can go on and on forever, you know, so. Yeah, you'll never master all of it. I heard a really good quote one time. It was hang out with those that seek the truth and run from those who claim to have found it, which basically means that you've never really truly learned at all. There's always something you can do. And if you think you have it all figured out, that means that you're disillusioned. Like you have figured it out, but you can't see the fact that you're full of shit.

No doubt. Chris, you have good intentions. He owned the show until that comment. He just stole it right here. You know what? He's that boxer who gets his ass beat the whole time, and then the last 30 seconds goes all out and wins. There you go.

You know, with that, I think we'll wrap it up. All right, make sure when Travis's book comes out to buy it, we will be putting it out on the newsletter, so make sure to go to barbellstroke.com, sign up for the newsletter, because no doubt in my mind, we won't be promoting. We will promote it. We will be promoting it.

Yeah. I mixed up my words. We'll probably let you see a sneak peek of it and you can promote it and we'll fucking make sure you see it. All right, Travis,

where do we follow you? Go to mashelite.com. You can also check out our new podcast, Barbell Life. You know, I hope I didn't really, Barbell Shrug,

Barbell Life. I feel like way didn't talk, way didn't scoop, but anyway. We had the conversation at a bar scoop, but. We totally could have had that. We had the conversation at a bar in North Carolina. We were in all North Carolina. And I asked you about it.

And you asked me about it. I was like, I was like, whoever gets to the domain first. Yeah, got it. And I was like, you better go buy that shit. Yeah, so you go to Barbell Life

and it's on speaker.com right now. And so, you know, it's going really well. So it's a full you know it's got it's faith family fitness and uh philosophy with an f oh yeah i got you so that's how it should be spelled yeah philosophy so yeah check this out you know uh all of my team that's here this weekend wanted me to plug them so here's what i'm gonna say go look up their names you got adi zucker z-u-k-i-e-r dylan cooper who's my freak 17 year old jacob rabbit wyatt um hayden bow b-o-w-e and go preacher sam and also my man you know my man chuck over there chuck

underscore hindo you know um checking them. Chuck, give us a wave. One last thing. One last plug because I don't want to be the plug whore here. You plug whore. Yeah, but we are doing what's called Open Doors. It's going to be

a non-profit situation for underprivileged kids, inner city kids where they can come in and get trained up just like my other kids. Also get a little character development and then we're going to

teach them a little bit about Christianity, Christ, and so check us out there too. And that's it. Oh, he did say to do Instagram. So Master Lee Performance

on Instagram. Word. Oh, see Travis killing his lifts, man. And Master Lee on Twitter, Master Lee Performance on Facebook. And if you have a good name for Travis's book, put it Travis killing his lifts, man. And Meshly on Twitter, Meshly Performance on Facebook. And if you have

a good name for Travis's book, put it in the YouTube comments. Yes. I need your help. All right. I got pissed because that scotch is going right through me. Wrap this fucking show up, Mike. I'm like doing a dance and I'm like, oh, officials plugs, homie. We're done. All right, people, if you did not like this episode, unsubscribe from our newsletter.

Wow. Because if you didn't like this you won't like anything else we've ever done alright Travis thanks for hanging out with us man thanks Travis dude we killed that fuck dude

we were like what are we going to talk about before we were like what are we going to talk about oh only the best episode we've ever done crushed it