Barbell Shrugged - Squat Every Day 2: Banded Front Squats and the Protocol to Build a Massive Deadlift and Back Squat w/ Cory Gregory w/Anders Varner, Doug Larson, and Travis Mash - Barbell Shrugged #461

Episode Date: April 22, 2020

In today’s episode the crew discusses:   How to implement the Squat Everyday Protocol  Why Front Squats are the best option for increasing total strength Why using bands builds maximal strength Why the front squat has the best carryover to increasing the squat and deadlift Why you should do an 800m lunge everyday Training and business with Arnold Schwarzenegger Why you need a little dysfunction inside the discipline.   5 Day Sale: Save 75% Buy 1 Get 4 Free - Nutrition Bundle - Start Today   And more…   Anders Varner on Instagram Doug Larson on Instagram Travis Mash on Instagram Cory Gregory on Instagram Cory Gregory Fitness Website   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa   Please Support Our Sponsors   Paleo Valley  - Save 15% at http://paleovalley.com/shrugged   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   Driven Nutrition - Purchase our favorite Protein, PreWOD, PostWOD, and Amino Acids here and use code “Shrugged” to save 20% on your order.    PRx Performance: Garage Gym Equipment and Accessories: Save 5% using the coupon code “Shrugged” http://magbreakthrough.com/shrugged to get a 10% discount with coupon code SHRUGGED10.

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and using the coupon code LETSEAT. Yeah, it's going to be awesome. Let's eat. That code is going to save you 75%. Buy one, get four free. Today's show, we are raging with our boy Corey Gregory, which is so savage because I've been trying to connect with him for months. Now that we're doing shows online, I can connect with anybody I want.

Corey Gregory, top of the list. Not only is the dude super shredded, built a massive following, does 800 meters of lunges a day, but he is the pioneer along with our boy Travis Mash in the squat everyday program. When he came on the show and dropped squat everyday knowledge multiple years back on shrug, it exploded. The dude is on a different level and the things that he has going on inside his gym right now are one of a kind. He's making incredibly strong humans. He's using front squats.

He's using bands. He's squatting every single day. And what the guy has to say is very, very important. If you are looking to get stronger, if you enjoy squatting, if you enjoy big deadlifts and big back squats, this show is for you. Before we get into it, I want to thank Organifi, our sponsors. Make sure you get over to Organifi.com forward slash shrugged. That is where you are going to find the green, the red, and the gold juices for all the micro vitamins that you need. Green drink, red drink, gold drink, in that order throughout the day.

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Or get over to Organifi.com forward slash drug to save 20%. Corey Gregory on the show. Damn it, this makes me happy. We 20% Corey Gregory on the show. Damn it. This makes me happy. We'll see you guys at the break. This is a barbell truck. I'm Andrew's honor. Doug Larson,

coach Travis mash, Corey Gregory in the house, man. I know it's dope because it's six 30 our time, five 30 year time. You've already trained today. You did already train today, right?

Oh yeah. Yeah. No, I still trained at 400 it's 6 30 my time i'm east coast it's already up on the instagram yeah it's already hit the gram bro come on uh that actually is like one of the worst things i have noticed like when we we wake up to do these shows in the morning now and i like pop the phone on i'm like if there's anything that has really come out of me

being in captivity for the last three weeks, I look at Instagram and I'm like, really? This exists? Come on. We created this. Like all these people sharing their opinion on global pandemics like they're qualified. Come on.

Dude, you got a bunch of strong people training with you at 4 a.m. But in case people have not for some reason reason, heard the show Squat Every Day, let's get a little background. You started lifting weights when you were like 7, right? Yeah, well, 12, 12 or 13. I think I went to my, you know, my parents went through kind of a struggle right when I was like between 10 and 12 years old when my parents split up and my mom, we had to move in with my grandparents. And my grandfather, who's 92 now, he's the one that's, he was a construction worker.

He would come home from work and he started taking me down in the basement, showing me how to lift weights. And his kids, he had one son, his son never really took the lifting weights. And he was kind of pretty much like my dad. So he kind of started to show me lift weights. And I'll tell you what, I'll never forget this. I was doing upright rows and I saw one little shoulder cut happen. It was a dude. I think it's been a fucking rap since then. But, but that was the key, like trying to start a little confidence runs the world fellows. I mean, at the end of the day, like I felt that right out the gate. Like I could feel like, oh, wait a second. I'm starting to, you know, I didn't really know what it was, but I just

knew I wanted more of it. So every day I look forward to him coming home from work and teaching me. And he was like, look, you can get better with sports. You're going to, you know, be stronger. And he's like, the girls like it too. I was like, sign me up, Papa. Let's go. My favorite thing about you doing the 800 meter or 800 meter lunges every day is the very first day that I walked into a gym. The guy put a 45 pound bar on my back and he said, you got to lunge around the track. You're going to do that all the time. Like it's real bro. And it reminds me that, that my first day, like literally the very first day I walked into the gym every time I see you post

about it. So I appreciate that. It like brings me all the way back to 13. It's made a huge difference. Just overall GPP, overall metabolic rate. So here, here's exactly where it came from. So I was, um, I was doing this jump program with a ton of plyometrics like seven years ago. So I was like 34. I wanted to dunk when I was 35. I'll be 42 this year. And I, and I had some knee problems when I was a kid. Um, and so this is what's kind of funny about this whole thing, right? Like about squatting all the time and lunging all the time. You'd think it'd make everything worse. Well, for me, it made everything better. So I go to, so I developed this real bad tendonitis and I was, I was getting ready for a bodybuilding show and I was like, how the hell, I couldn't squat at all.

Like body weight squats hurt. It was bad. Like couldn't walk down the stairs. So I went to the track one day and I was like, I'm just going to lunge a lap and just see how I feel. And I, I couldn't walk for like 10 days. Right. And so I just, I just kept going back and back. And before you know it, the baseline was like, I'll just take out a 400 after lifting every day. And then it was 800. And then I worked up to, shit, I did a mile four days in a row one time. I did a mile with a 40 pound vest. I did three quarters of a mile with 80 pound vest. And then I started noticing like, damn, all my lifts are going up and I'm getting leaner. All my knees quit hurting. I was like, screw freaking running and jumping rope and all this. And I felt bigger, you know, because I'm bodybuilding powerlifting mostly. Like, so my, I would feel kind of like a stringy

dude when I would do all these car, all this regular cardio shit with lunges. I felt more diesel. My metabolism felt like it was through the roof. My test, my natural testosterone felt like it was sky high. And with combined with squatting all the time, all my numbers shot through the roof. It was a baseline of fitness that, um, man, and it's so unique to me. I got to tell you, like, that's so hard to find in an oversaturated environment of fitness. That's my shit. Like a hundred percent, I can claim it. And I've been dedicated to it. Um, you know, I did 303 days at a half mile, um, a day. And the only reason why I missed is cause I competed in a powerlifting meet and I forgot the lunch. Literally. Yeah. I competed that day. I did a charity meet about two hours away from my house at my high school to raise money for the weight room. And by the time I got all the equipment down there, competed, brought all the equipment home, I just fell asleep. And I woke up and I was like, fuck, I forgot to lunch. That's where I came from.

Get out of bed, just roll. Mash, you know how we think we're cool because we got to do this like one-ton challenge thing? Yes. Fun little super total. My man did a bodybuilding show. It was all dehydrated and did three of them in a weekend. Dude, I want to hear that story. That's like the coolest feat of strength that exists in strength sports. The trifecta. I think, look, I think there's people out there that could absolutely probably

do it better, but I'm the first person that fucking tried it so i'll go there right so i don't think power lifting's hard i don't think the um the weight lifting's hard yeah stand it out on stage yeah so i'll tell you that's that's a different thing i'll tell you my thought process behind that it was was like, you know, I, uh, there was a meet, there was a bodybuilding show already planned, like a local federation that I had supported off and on for years. And I was like, all right, I'm in pretty good shape right now. And my strength's pretty, pretty good. And I'd never really done weightlifting ever. I've never really like landed like a snatch. Like my, first off, my bet, my best snatch is 200 pounds. I don't even talk in kilos cause I'm not even that fucking legit. Yeah. Right. So that's her body weight on this planet right now. Yeah. Why wait one 78 that day. And anyway, so I, I, I, that was the thing I was the most nervous about. So there was a local CrossFit gym. I called the owner. I said, look, will you guys host a weightlifting meet on Friday night? Let's do a Friday night throw down. He's like, and this dude, his name is Dennis Capps. He owns Always Forward CrossFit in my town in Granville,

east side of Columbus. He goes, what are you up to, Corey? I go, well, I said, man, if you can host this, get the plates, you know, get the judges, everything. I was like, then I'm going to get up the next day. I'm going to do a bodybuilding show. Then I'm going to get up the next day and do a powerlifting meet. He's like, he's like, oh yeah, I'm in. Tell me what you need, dude. And the gym really rallied around it because I would like moonlight as a CrossFitter from time to time and stop by this place and help people and jump in. And they had, you know, about 20, 30 lifters that were excited to do it. And I was the most nervous to land. I opened up at like 175 or something, but literally to just land that was huge for me

because I didn't want to bomb out in the first exercise. I don't know what I'm doing now. What am I going to do? So I made it through that. I made it through that and it was a great experience. And honestly, I was so nervous and I was all, I was sweating like crazy. I think it helped me dry out for the bodybuilding show. So, so I was, I was the most nervous about the weightlifting. I wake up the next morning and I'm the most surprised in the way that I look.

And I think it's because I was sweating my ass off Friday night and it was hot. And I almost win the fucking bodybuilding show. I get second overall and I do really good. And then I was the most, um, like beat up. Like I woke up the next day, I tried to hydrate and my chiropractor met me at my gym. Uh, we were hosting the powerlifting meet and he's like, dude, he's like, you are right. I'm like, bro, I'm feeling rough. I'm not going to lie. Like, and, and, and I, I was in the warmup room and I was struggling with 225 back squat. No lie. There was a young lifter there. That's a friend of mine now and a business partner. And he said, gee, that was my first meet. He was like 18. He's like, he's like, I looked at you warming up. He's like, I didn't even think you're going to be able to squat three 15. He's like, and some, my nervous system woke up at my opener.

I opened at 405. I ended up squatting 500 at 178 raw. I pulled 500 that day and I benched 300. And so, and the 180 was, so I went third, I totaled 1300 raw on the third event on the third day. It was, it was cool, man. It was great experience. And once again, trying to find something that is different to make myself

in a different category as a fitness, I don't even say fucking influencer because that sounds goofy to me, but like as just as a fitness personality, you know what I'm saying? Dude, just somebody that's been in strength sports for a long time that is chasing the, and I mean, if there's maybe like a strongman event somewhere in town, but that really is like the pinnacle that you can go and be that lean and in a way that dehydrated and still go and show up to a powerlifting meet is insane to me. Uh, powerlifting is like mass moves mass. You want to be as big as you possibly can be to go lift as much weight. A bodybuilding show is the exact opposite of that. Oh, it was wild. I'll tell you what, one thing that went through my mind, and this is an exact moment

to explain it. So I get up under the third squat, and my dude, Jason Daniel, who's wrapping my knees, I said, wrap these fucking knees, three meter wraps, wrap them motherfuckers so tight, I can't feel my face, right? And I said, because when I talk about this day, I want to say that I left my spine on the fucking platform to squat 500. I wanted that so bad because I knew that was a difference maker in the, like people go, Oh yeah. All right. Yeah. Okay. 181. Like that's, that's legit. So I, so we had a monolith, we have a monolith. I unrack it. I have no plan on walking it out. But when I unrack it, something weird kind of happens, and I have to take a whole step back.

So my guys almost grab it, but then they don't. And I look up, and everybody in the fucking place got their cell phone up because this is the fucking moment of the weekend. You know what I'm saying? Yeah. So I take a deep breath, and I decided I would go to the hospital. I'm not getting that. I swear to God, that's what I'm saying? Yeah. I take a deep breath and I decided I would go to the hospital. I'm not getting that. I swear to God.

That's what I thought. I'm saying that. And you can see it in the video. I breathe out and I go, and I'm like, I'm going to the fucking hospital where I'm getting this. And I fucking grinded that motherfucker like all the way up, bro.

It was amazing. It was one of my best moments. Yeah, it was awesome. You're not close with those lifts to your, to your-time best? If you're going in that powerlifting meet all beat up, were you pretty close to your all-time best? 540 is my best at 181 raw. Yep, 40 pounds off. And I opened at 540 at 181 raw and deadlift once and then jumped to 600 and locked up my SI. So I had a point when I was at

the end of my second year of squatting every day, I was right at a 600 pound deadlift at 81. And I just, I had it past my knees and my SI on my one side just locked up on me and I had to drop the bar. But I opened up, I went, I had an elite total that day with my opening deadlift. I was curious with deadlifting, like how often do you deadlift with your squat every day? Yeah. So I pull on Mondays, very west side conjugate. So we do a front squat, usually against band tension, some type of variation. And then we pull right after that. And what we've noticed is with our guys in the 4am crew was that, you know, they might not take an ultimate max. It'll be like a minimum kind of daily thing on that day to kind of help them

warm up for deadlift. And we saw a huge, huge increase in the whole crew's deadlift. As soon as their front squat starts to creep up, their deadlifts fly. We've never had this many strong deadlifters ever in my crew. We've got, shoot, I had a 165 pull 578. I had a 165 just pull 550 at the Arnold. And I have my other 165 pulls like five and a quarter. So, I mean, three of my lightest guys are 525 to basically almost 600 pounds. And I have a 181, that front squat at 460 that pulled 650 at 190 it pulled 640 at 181 so it's important to let everyone know too that you guys are drug a drug-free

powerlifting group no drugs yeah we're building lifters through variations through methodology and through fucking you know a ton of work and there's no drugs. Like it's almost like to a level where I'm going to start to claim that I have the strongest drug-free powerlifting team. I really believe I do because I've got seven elite lifters now across all the weight classes. And some of our lifts are rivaling guys that take steroids. It's impressive right now. And I'm not the best lifter for sure. We have some fucking animals though. It just, it's impressive right now. And it's, I'm not the best lifter for

sure. We have some fucking animals though. It's fun. I think it's, are you considering most of those guys as training partners or are you coaching them? Yeah, a little bit of both. So, I mean, you know, as I get older, um, obviously I'm less competitive against them, but yeah, with training partners, but I also coach them and mentor them. Like a lot of these guys see what, you know, I love Westside Barbell. I think most people that know me know I got a ton of stuff from Louie and that whole environment. And I built my gym based around kind of, you know, that kind of hardcore mentality, old school gym. But what I wanted to do is have kind of a different path of one, obviously the drug use

is different and we don't use drugs.. Like my guys are all like entrepreneurial. They're building wealth. They're, you know, no disrespect to Westside, but Louie's trying to keep half them dudes out of jail all the time. And that's why those dudes are so fucking crazy. So I love, look, Tony Ramos, George Halbert, these guys have been amazing to me. I mean, those guys have helped me so much, but my path was like, you know what? I'm going to start teaching these guys how to build fucking portfolios. I'm going to teach these guys what to do when they start their business. Like I'm trying to show them a little bit of a different way of lifestyle and just do this thing in our own way. And I've taken pieces of what I learned from Lou and West

Side and then just done my own thing with it. And that's where sometimes I get some hate from the powerlifting community because I'm a fucking fitness model who loves powerlifting. But at the end of the day, I don't really give a fuck because I blaze my own trail, do my own thing. And the results and the numbers now speak, not only just in my bank account, because that's fucking truth, but also now on the platform. And that's where, right, Travis? And that's where the hate comes from because just because you're a good lifter, you're not entitled to make more money than me. It doesn't mean there's two different skill sets out here. And I think there's a lot of problems with that.

And people don't realize I've been studying business. Man, I learned this shit from Arnold, bro. Like he'd been studying business and his crafts all at the same time. It's the same shit I did. I took that discipline and I said, boom, let me learn this business along the way. And that's where there's a lot of problems that kind of come my way. And it's because of that. Like, I don't fucking, you know, look, I worked hard for all this. Nothing was given to me. I think there's something to say too, about how you guys get along and like, can

keep a bunch of power lifters in the same room without people arguing, because I don't know of any other power lifting group in the country that lasts like you guys last. Like Westside. How long is it? It's a cycle, you know? Yeah. How long have you guys been together? So, there's about 20 of us and there are some guys that have come in and out.

It's a big group. It is a big group. At four in the morning. The powerlifters are huge. So, here's the other thing is, four in the morning, it weeds out all the idiots. I was about to say. The guys that select, yeah, the guys that leave and then usually have a problem with me per se, which isn't, you know, that's kind of the realm of the powerlifting community. There's a lot of haters, but at the end of the day, it's really mostly because of them.

I am, we'll bend over backwards to help these guys in training, in life, everything. Anything they need. If you're down with what I got going on, training partners, and they're sweating and getting it and giving everything you got, man, I'm the easiest dude to get along with. Most people that leave and want to talk shit, it's because of their own discipline. They can't stay out of the bar. They keep missing workouts.

It really comes down to them. He got nothing to do with me. So we, we keep guys and I just tell motherfuckers, like, if you can't show up, I can't help you. That's it. I mean, that's really what it comes down to. So, no, it's been, been about five years. It started originally at five and there was only three of us, four of us. Soon as I moved it to four, it went, and I don't know. I think it's because guys could drive from longer distances and still make it to work, Travis, that aren't in the industry. Like guys will come like Will Green, who's one of my best new lifters at 165. He drives 45 minutes every day and he works at a gym 45 minutes away, but he drives there to get that instruction and that group. And he just went 550 squat and 165, a 300 bench,

and a 550 deadlift at the Arnold. He won the XPC, which is not tested, 165 at the fucking Arnold this year. Yeah, if they test, it's to make sure that you're taking enough. Yeah, yeah. Exactly. Exactly. So that was our first guy that went on that type of platform and did that well. And we have a 181 named Zach Matheny that has literally been following my workouts. He used

to get my Twitter workouts when he's in eighth grade. And this guy's now like 20, I think he's like 25. He's got some of the strongest hamstrings I've ever seen, man. He can do those Norics with just like his feet all the way down. He can do weighted ones and he pulled hamstrings I've ever seen, man. He can do those Norics with just like his feet, uh, all the way down. He can do weighted ones. And he pulled six. I've never seen a bar move faster. This kid was starting his business. He had a bunch going on. He went and did a push pull at 190 pounds and he pulled six 50. So fucking fast, bro. It looked like the bar was empty. And I was like, I was just so amazed. I mean, so I've seen some really impressive stuff, um, over the last 24 months and me and Travis been talking about it. It really comes down when we added the bands to the conjugate, it changed everything in any CrossFitter,

any power lifter. Like you can't mimic a lot of what Westside does because you don't have monoliths. You don't have set up for the big bands, you can mimic the thing that I created. Any lifter can do this anywhere if you have some dumbbells in a rack. And so it's been fun to watch. Going back to- Can you explain that a little more? Exactly where they're mimicking? Sure. So- How to set up the bands? Yeah. So you know how Westside has like their speed days, right? With the blues, the purples, and the greens. Well, that's not reality for most people's gym setups.

I think we can all agree with that. We're all stuck in our house right now, right? Yeah. Right? Like straight talk wireless is what I call that. But at the end of the day, a minivan doubled up on a 100-pound dumbbell set up beside a rack that you can walk out. Anybody can do that. Anybody can do that. And by the way, it's pretty inexpensive. A 10 pack, a 10 pack of bands is, you know, Travis has bought some, they're probably like a hundred bucks,

right? So what we started doing is we have four front squats to one back squat in our programming a week. So we go front squat, front squat, back squat, front squat, front squat. And we rotate and wave bands of two bands aside for a week, three bands aside for a week, four bands aside for a week. So we go 200, 300, and 400 pounds of band tension waves. And I'm telling you, I've seen some crazy front squats against two reds and a monster band,5 my ones plus 275 and bar weight with my one 165 like i've seen some crazy stuff and these guys will make chip prs just like louis talks about but on a daily squat conjugate system and it has exploded their lifts it's unreal i'm about to find out that's exactly oh get ready tra. I can't wait. Me too.

Dude's got a lot of time out at the farm right now. I know. Perfect time, right, Anders? Doug, does that make sense? Did I explain it well? Yeah, for sure. Travis and Corey, how often have you guys trained together? Do you guys have any, like, long-standing training blocks

where you guys got to lift with each other? I mean, I've been to his yeah i've been to his gym twice and then i did i did a squat every day like when i was 42 so five years ago you know to to the actually to the day pretty much and that's the last time i got super strong you know i was 42 i squatted 650 see i snatched 297 uh and jerked 374, benched 405. Like, oh, I deadlifted 700. You saw that. I remember that.

Yeah, I deadlifted 700 completely raw. I mean, a raw and it was cold. Somebody was, like, talking junk, so I deadlifted 700. You know how humbling that is to have a lifter of Travis's magnitude to try anything I'm talking about, bro? Like, that's just so humbling, Travis. So I'm excited for you to try the bands. I think it's going to be cool. It fits me. I love, you know, just trying something new, you know,

when you've been, I've been since I was 11. So I'm, I am 35 years, 36 years deep in the training. And so like, anytime I can try something new, I'll do it. What's the worst going to happen? Doesn't work. I mean, yeah. Do something different, you know, it. What's the worst that's going to happen? It doesn't work. I mean, do something different. It keeps me excited. It's going to be exciting when you start grinding through them bands. You're going to be like, especially with Olympic lifting, those guys get smashed with those cleans and then they got to get

up tired. When you start to add that different tension like that and you're coming out of the hole, just like bands on a deadlift, you got to beat the bands. You start to learn how to get through and grind those bands through. I think it's going to help. I'm just going to say it's going to help Olympic lifting a ton. You just, you just haven't experienced it yet, but I'm telling you when you feel a couple of those grinds through two, three, 400 pounds of bands, you're gonna be like, Oh shit, Morgan punches this. It's a wrap. What actually is like

the general vibe of using bands because that's such a, it comes from the power lifting world. Do people just look at you and go, nah, that's power lifting. We don't do that in our world. It's changing. I think,

you know, like maybe three years ago, literally like death threats. People were so mad because I would talk about bands. It sounds crazy, but it's not funny. I know. How dare you make people stronger but now here we are you know three years later and about well we should be going into olympics but we're not but you know spencer arnold who's my good buddy is finally admitted the other

you know he's got he's got two olympians for this year he's got jordan de la cruz and he's got two Olympians for this year. He's got Jordan Dela Cruz and he's got Harrison Morris. And he admitted he uses bands all the time, more than I do on squats. And I'm like, finally. So, so he was like the first major coach to actually take a leap. And then it worked, obviously worked like crazy.

I'm going to add what I'm going to do to Corey's is I'm going to add velocity. So I got, we're working with Jim aware, sponsored our team. And so we are, um, use, I started yesterday messing with the velocities. So I'm going to, first I'm going to track the data. Like, what does it look like at two bands and three bands? Then, you know, and then I'm going, uh, one, then two, wait, it goes two, three, four, right? Yep. Yep. And then I'm going to go, you know, the next week, a deload, no bands,

see what that looks like. Perfect. Track the data and then apply that data to my athletes. So I'm excited. That one-month protocol of two, three, four, and then no will be really interesting to see kind of how your body reacts, Travis, especially with all the years. And like you said, to have something new 35 years in the game,

it's almost impossible at this point yeah i think at least one of those days i'm gonna do like a french contract same thing same bands won't be as heavy but like i will do like it'll be more like speed and like the velocity will be important that day so i'm gonna do like um the squat at like maybe 70 of what i've did the day before then i'll do then i'll do a loaded jump then an unweighted jump and go not quite french contrast but my my version so i'm excited i did it last week and it was so much fun the key is it was fun and if it's fun then it's something i'll do ongoing yeah cory did you guys uh do this with the back squat and did that kind of hit some road

blocks and that's why you guys moved to the front squat or has the front squat been the only piece that you guys have tried this with? No, no, we do with the back squat too. We apply it to the whole, so what we've generally done is some type of pause front squat against bands on Monday, some type of longer pause or regular rep on Tuesday, then back squat, we would change from, we would do sometimes specialty bars plus bands. Sometimes we would do pauses. It just depends. Thursday, we'd be back. So here's a general program. It'd be like a one count front squat pause on a Monday against two, three, or 400 pounds of bands to a max. It'd be like a three count pause on a Tuesday. Wednesday, let's say it's just back squat, regular rep against the bands. Thursday, we'd go like maybe like a five count pause, something even longer.

And then Friday, a lot of times we would, we would actually take them off and just go for a max. And we had, um, at one point, and I'm still sure it's probably at this point or maybe more, we had about 13 guys that could front squat four 405 plus in the group, which is pretty fucking insane. And I saw my 165 front squat 420 in knee sleeves, like no wraps. We wrap up and stuff because we use a lot of that, at least for like one rep. So a lot of these guys were making 405, 420. Like I made 420 and a set of knee wraps went like 190. So a lot of times we would almost have that deload Friday, but we would take a, you know, hopefully like an all-time PR if we had it in us. But then guys sometimes would hit minimum.

Okay, let me just make 365 and sleeves and just move on to the rest of the workout. It just kind of depends. So we would take, but what I like though, Travis, and I think what a lot of powerlifters like is my guys, especially last back squat will be our band tension plus bar weight equals our opener. So their nervous system still feeling what that's going to be. That's brilliant. Thank you. But they're not beating their body up. When they take, and I'm telling you this is huge, when they take their first back squat at that meet, they haven't touched a bar with anything less than minimum

200 pounds plus of band tension from the last three to four weeks. They take 225 off. It pops off the rack like it's a toothpick. I mean, so they get that full super compensation that the Russians talk about with the rest, with the hydration, the bloating, and with their nervous system all on that Saturday and they just blow through weights. I mean, it's staggering the way you feel when you're in the warmup room and you go to take 225 off and it feels like you're almost going to fall over because you're so used to that final week is 400 pounds of bands from your unrack. It's pretty amazing actually. And that's why I'm like real passionate about teaching it now because look, I've got, you know, paid systems,

just like all of us do for training and diets. But this is something I think I can lead with to really showcase what I've been doing in my lab at old school gym with myself, with my guys, and really help a lot of people make their numbers bigger. So I'm excited to be able to kind of really release it here and do a project with Travis to get it out, you know? Yeah, I'm pumped. You feel like the bands help keep you healthy as well? I feel like when I squat with bands, I actually feel better in the days following a training session. I feel more fresh. My joints don't hurt as much. I know bands definitely can beat you up, but for me, they seem to actually make me feel better than just squatting straight away. Seems to be like, I think because of the stabilization part

of it, you know what I mean? And it just, I don't know. It just seems like the tendon strength and we've just, like guys are banged up from time to time but usually it's because they're fucking water skiing not because they're front squatting 400 pounds of pants it's always the softball game they're doing on saturday that messes them up not the actual training yeah you deload you right where you're in the most vulnerable position at the very bottom you know when you're putting the most tension possible on the si joint it's kind of the most relieved time so you're putting the most tension possible on the SI joint, it's kind of the most relieved time. So I think it makes me feel better for sure. Well, and there's one thing I want to address there. So we have had guys that were weak out of the bottom that struggled with bands

a little bit. So what I would have to do is make sure that their accessory work would be, you know, we would do three minute belt squat, you know, intervals in between hamstring work or something like that. So there is guys, if you're super weak out of the bottom, um, you know, intervals in between hamstring work or something like that. So there is guys, if you're super weak out of the bottom naturally, then sometimes the bands can expose you a little bit because it lets you be fast out of the bottom and then you can grind through the top. So that's one thing from an, from a coach standpoint, you got to try to assess. But what we saw was even if guys were a little bit like that, once I put a knee wrap on them and put them in the meat,

they're so fucking strong at the top that the weight feels so light with a little extra stability. They don't even notice it, but that is something that we've keyed on that has exposed some athletes and you got to be conscious of though. Yeah. What do you do for people that, that struggle at the bottom on,

on deadlift? Like I basically, for me, if I can get it off the floor at all, I can pick it up easy. Yeah, I'm the same way. When I miss, it looks like it was 300 pounds too heavy, and I just walked out there and did an isometric, and I'm like, thank you, everyone. Thanks for coming. Are you sim on deck?

No, no, conventional. People's conventional, right? Yeah, so here's what I noticed on that. So we had a time where I think the guys were like, No, no. People's conventional, right? Yeah. So here's what I noticed on that. So we had a time where I think the guys were like, you know, we've been for front squatting four times. We've been squatting all the time, squatting most days. Let's call it five days a week for a long time. There's a little group there for a while.

We're like, man, I'm just feeling like I need a little break from it. And John Brose even talked about that. You have your dark days and your good days, right? Well, what happened was everybody's deadlift started looking really fucking slow off the ground. I'm talking guys were missing weights they used to open with. And I'm over here in the corner preaching like, you know what y'all are skipping? We're not over there front squatting. We're not using the bands. Everybody's trying to get in and out. And it was a lesson to us. Everybody looked heavy off the ground. I mean, as soon as our front squat numbers go up, our deadlifts, conventional or sumo, doesn't matter, they fly up, including't pull a conventional. Soon as I front squatted 315, I could pull a conventional easy. And I ended up pulling a 550 conventional in a meet just

missing 580 that day. And once I got my front squat up to around 400, then my conventional deadlift flew through the roof. So it was just like one of those things that those guys understood and all of them now, they won't skip them because they don't want to feel that way so if it's off the ground if you front squatted four times a week and added band tension for that grind for some of those grinders and some more velocity I guarantee it would it would help off the ground even more Doug I think it would for sure because he's got the like a higher butt start you know now I'm remembering him doing his deadlift in when we were in Sweden so like you know the the spinal him doing his deadlift in when we were in sweden so like you

know the the spinal extensors is going to be the key and like front squat is nothing but what separates a squat high bar low bar back squat is simply that the bar is in front of you and therefore you know it's going to put more of a load on your back and so i think it would make his back stronger and therefore it should help you because Cause if, if it's off the floor, it's when your back is at that the most steepest, the steepest angle. And so, you know, and then obviously once it's that angle starts to lessen, or well, actually once the angle compared to the ground starts to get bigger,

it's easier. So I would imagine that the front squats would in, you know, for sure increase your, your, uh, Yeah. You actually say that my, I want to say that the front squats would, you know, for sure increase your deadlift. Yeah, you actually say that. I want to say my best front squat is like 345, but I've never even come close to pulling 500 off the floor. Like I don't know.

I wonder where that ratio kind of like starts to. I think that's about right then. What is your back squat? Best ever is four and a quarter. No, I think then that means if you like what's i think my best front squat is like 345 425 uh back squat and 475 is my best i always felt like a terrible deadlifter but squatting was always um look at match is so disappointed to even be talking no no my point being pulled 500 you child well but anders

if you line up is what i'm saying yeah yeah but it'd be cool for you to go through that protocol anders and that be one of your one of your deals to say like look i'm gonna i'm on this pursuit to pull 500 i'm gonna try a new band system see how that works and yeah i mean i don't know i mean why not? Right. Fuck it. I got a full setup at the garage. I'm ready to rock. I got pins and everything. I think it'd be super sick, man, because like that'd be, that'd be a huge accomplishment. Yeah. Yeah. Especially at this stage of the game of not really having huge strength goals. The, um, the total volume, are you tracking total volume for everybody?

Because, I mean, it seems like you're on a full strength program and then you go to the track every night. Do you even count the track as, like, volume and strength training? Or is it like that's just my buy-in to being alive? Taking a minute to thank our sponsors. Bioptimizers is one of the highest risk factors for the coronavirus as a weakened immune system. But did you know that an estimated 70% of your immunity is determined by your gut? Gut issues aren't just bloating and indigestion. They can be the difference between whether you get sick or stay well.

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Like how you think that, how you can recover. And I was like, well, the body adapts, like, just like squatting. Like what's your baseline of fitness? My baseline of fitness to be alive is I lunge at least 400 meters. That's just what I do. I've adapted to it. I've done it for shit. It'll be 10 years here soon. Like it's just been what I do. So to me, it's like, and I really believe straight up that is the biggest key to keeping me feel young, man. I think it's kept my hormones in check. I think it's kept my body together. It's been life-changing because also I have the most state of flow after I'm done lunging the endomorphic release and I'm listening to quality material. Like I've came up with some really, really good content post lunges. Like I think the most clearly in that moment.

Um, and I think it's been a massive part of, of me being me to be straight with you. Yeah. I actually love that. Um, you got that. It's like, what is it like half an hour takes? Oh, so like it takes, I just actually PR my 400 right before they close the track down. And I made a seven minute and seven second 400. And that's knee touching the ground every time. It's smoking. Wait, 707? Correct.

Mash, dog, I suck. Dude. No, but I usually average about 10. I average about 10 minute 400 though. That's the exact time I just actually ran a mile in and I was so angry at myself because I was like, I can go pick off a six 30. No problem. And I went and ran a seven Oh seven.

I was like, are you kidding me? You old lazy ass. What are you doing? My man's out here doing a lunge, basically running around the track at the same speed. I'm going full blast. That's messed up. And Corey, like to like to encourage what you're saying about the front squat applying to

deadlift so i i have this big program where it gives me percentages what you should be doing so i tapped in what anders just said the 425 back squat and the 340 um front squat his front squat is weak compared to what it should be. I guarantee his deadlift would go up because he's at 80% of his best back squat. He should be at 90. If he did your front squat, I bet his deadlift would go up.

We should try that, Aaron. It'd be dope. You need to order a 10-pack from Westside. Let's go. I have a set of bands coming in. I already got a set in there. It makes it really easy. The rack that I have in my garage actually has a set of four pins on it. Perfect. I've actually never done any band stuff. It's kind of like the frontier that I've never really –

Oh, man. If you think that Olympic lifters are like loony tunes about using bands, I think the CrossFit world itself world itself they just it's only the bar only as fast as possible they don't it's not really like thinking about training in a way that a power lifter does like that's a huge benefit of being a power lifter is that the goal is just these three single lifts and you will do whatever it takes to make those three bigger where at crossfit it's like how much time do we have to train? Because we have to do 75 different things all the time in order to practice all the skills. But one major is that your front squat has to be big to be a competitive CrossFitter straight up. It just has to be. So

if you key on that, it's going to make your deadlift better. It's going to make all the, you know, stuff that you have to do in the wads better that always have to do with anything front rack. I mean, look, I went to it. So here's a good example for volume to the outcome. I went to a CrossFit gym. I was about 205 at that time. So I was a little bit bigger and I had been lunging 400 meters, you know, nonstop and they programmed a front rack barbell lunge max effort. Now I got to tell you, I've never even done that before, but it's a lunge right and it's a front rack and i was decently strong at that time i fucking did 315 yeah wow i had no clue how strong i was i i beat a guy by a plate that clean and jerk 350 he was a master's a master

a really good master's crossfitter i think from an olympic life standpoint he never made it to the games but he made regionals he could clean and and jerk three 50 and he, I beat him by a plate. He was pissed. He was like, I did, I did two 25. Like the bar was empty. It was unbelievable. And I had no clue. He did.

It's super cocky. Like, uh, can you just have one more plate? I was like, I go, I go, I think we should at least add a quarter. I go, I think we should at least add a quarter. He looked at me like, you're fucking kidding me. Yeah. Um, yeah, I actually feel like my training now is much more in line with like Olympic lifting and powerlifting than it is. I mean, right, I'm spending eight weeks right now just getting my miles close to six minutes to drop roughly 45 seconds to a minute off because it frustrated me so much.

And the tracks here are open, which makes my life just so happy um dude i'm i'm totally you know you know what also make it faster is if you lunge a couple days a week instead because the same pattern yeah i mean literally like there's guys that come to me for them they're getting ready for their military pt i have them run three days a week and lunge three days a week and they eventually they don't even run anymore they just lunge and they go and they just blow through the test. Like it's nothing. I feel like I'm going to be going back to,

I mean, I really have that flashback. Like every day you post it. I remember the dude standing there. He's like bar in your back track. Go. I was telling you it's next level, man.

Yeah, it is. It's wild. It's definitely going to help. If you look at like, you know, how the tendons and the ligaments, you know,

that connective tissue just does not get the blood flow that your muscles get. It's going to take much higher reps to strengthen those. I think it's going to keep Corey being able to squat every day and doing all the things he loves a whole lot longer than if he didn't do it, which is why I'm going to have to do it, which I'm doing no yeah i always i actually wonder a lot of how much just that low intensity like constantly like challenging your joints but not squatting 400 pounds like that's why i don't back squat that much anymore because like to to feel like i'm getting an effect it's like do i really need to have 365 on the bar today like for for what? Is there a better way that's more fun?

I mean, and I actually chase that kind of that vibe being in the flow state way more where I'm, yeah, I'm front squatting. Yes, I'm snatching, but not really snatching in a way that like a beginner snatching, like worrying about form and all that. I'm just trying to get out there and like and be in my own brain and and experience lifting i just happen to be snatching a decent amount of weight like that's really the vibe that i'm trying to get while i'm working out um but like doing that low level low low intensity uh just repetitive constantly challenging your muscles next thing you know you're a week goes

by a month goes by and you've put in a couple thousand reps on each leg oh yeah i think i'm this most recent streak um i'm at like today will be like 115 days and right now because the tracks close i'm lunging up my cul-de-sac and it's uphill 650 meters so that's my kind of norm right now. Um, and it's been, it's been a nice change. And then yesterday I just added, I'm now dragging a 45 pound plate backwards uphill to strengthen my knee tendons even more. Cause I'm going to, I'm going to try to fucking dunk soon again. That's my plan. So why not?

I remember you doing that. It was great. Yeah. And I had a, I think that, but once again, I had knee problems like off and on my whole life and it's really only comes with like actual jumping. So I need to put a crazy amount of blood in those tendons specifically in that motion. And so I'm going to add that, add that drag to the, so I'll lunge up the hill, walk back

down, grab my sled, drag it backwards. That's going to be my jam and we'll see what happens with it. But I feel like yesterday made them feel way better. Do you do any plyometrics? I don't Travis, because I have a, I have a really hard time coming back from them. That's, that's probably been the biggest hole is me figuring out that exact, cause I'm a naturally explosive guy. Like I could dunk, I could hang on a rim when I was in eighth grade and I was like five, nine and I could dunk when I was a freshman. I was light though. You know what I'm saying? And as I got older, but man, I took a two hand alley-oop when I was 35. So like I can, I'm only five 11. So, but the problem is

that explosiveness, me lifting off the ground, I have a heart, my tendons do not recover. It's amazing because all the volume, all the squatting, but the tendon strength takes a lot longer. It's very specific, and that's one thing I'm missing. But I'm telling you what, I could do all them crazy dunks when I was a kid on them lower rims. When I figure this out, which I believe I've got figured out, now it's just a moment in time, it's going to be nasty because I'll be like 42 dunking the basketball that'd be so sick you know you're so sick you need those shoes that ebay used to sell i got those bro i already got them i got it all homie oh ebay catalog just show up in my mail yeah i got them bro he's called i know exactly what you strength shoe or the jump soles i got them all bro and all that shit on their toes hey it's amazing you know but the problem is is like i'll get to a point where i can get up and

get on top of the rim pretty good but then my recovery is just not very good and so that's that's where and then if it messes up what i'm really about like i do that for fun but if i can't squat and lunge because I'm jumping to me, that's like, that's not really what I do. So what I'm trying to do is figure that out and, you know, hopefully grow through that process so I can help others. Um, the one thing that was the craziest challenge though I've had is, you know, eight months, nine months ago, I ruptured my super spinatus completely off. So rip my rotator cuff rotator cuff for some of you guys that know. You have four of them and I ripped one off completely ruptured.

And that right there is the first time I've ever in my entire career, as much volume and as crazy as my weight's been, 240, 165, bodybuilding, powerlifting, where I had to go to the doctor and he was like, most mortals get surgery on this and you're going to be down eight or 10 months, maybe get your mobility back, blah, blah, blah, blah, blah. And I was just like, fucking the next day. But two days later after I tore it, I pulled 500 pounds, no pain. And I couldn't front squat, I couldn't back squat. I couldn't put the bar on my back. I couldn't even bench the bar. I couldn't do a pushup on my knees. It was so weird to be weaker than a scaled body weight exercise. I can't tell you. I've never experienced. It was so humbling. My brain was a wreck for a couple of weeks because I thought

lifting was actually taken from me for real. And I finally like my wife's always good about this type of stuff. Cause I'm usually the most like optimistic guy you'll ever meet. But I was like really having a hard time with it. And I was struggling. I was telling my business partners like, man, I got to figure this shit out. Like whether I'm going to get surgery, whether I'm not like, I haven't missed more than a week's workout since I was like 17. I can't even identify with not lifting for like eight months. Right. Yeah. So it was my left shoulder, not my right shoulder. So I could still throw the baseball and football with my kids. And that was honestly a huge part of it. If it had been my right shoulder, I mean, I got a kid that's in third grade. Like if I, there's no way I'd have been like, oh, dad can't throw the ball with you. I probably would have

got it done almost a hundred percent. I could tell you that, um, from a lifestyle standpoint, but I was still able to lift. And I was, I went and saw Matt winning. I went and saw Louie. I talked to Dr. Serrano. I went and saw all the smart people I know. And no one really said, and even George Halbert had the same, uh, injury and he got it fixed. No one said they knew somebody that really just returned back to normal lifting, but no one said like that you couldn't either. And so I started studying like, you know, if my serratus anterior is stronger, if my mid to lower traps stronger, if my lats are crazy strong, I really believe I could support my normal bench pressing and stuff. And so anyway, I did this instead. Instead of getting, I called a surgeon who's a friend of mine who does my programming and stuff or does like my website stuff.

I said, look, I'm not going to get surgery. I'm going to sign up for a bodybuilding show instead. He goes, why are you going to do that? I said, well, I think the volume I'll have to do because I can't lift heavy will help strengthen this and it will give me a goal to be on stage and look halfway decent, not being able to really do arms, not really being able to do shoulders effectively. And so anyway, I do a 10 week prep. I fucking go do this drug-free show

in Akron and I win the physique category and I get my pro card in this natural organization, right? Which I couldn't make this up by trying. And I benched 275 two weeks ago. I did 35 pull-ups the other day. Like I used to, I weigh like 185. So my normal bench would be about 320 around that weight, regular rep. So like I said, I'm almost back into that, like in that area. But I look at it like this. I decided not to get surgery. I've learned a ton more about shoulder stability and strength. So my guys won't have to go through this. I would have been down during this whole thing. It was a little bit of a business decision too. Like I want to make sure like my family's all right. Like, and it woke me up from all kinds of angles and gave me so much

gratitude that from 17 years old, I've been competing at the highest level I could get out of this body. And that was the first real injury I was up against. That's pretty good. Yeah. Right. It was amazing, Travis. So I, it is actually the best thing that ever happened to me. One of the best things that, because it gave me the most gratitude, like, dude, I was doing, you know, 10 sets of 10 with 10 seconds rest with a wide grip bench with 95 pounds a day, just getting a pump and just being able to do that range. Like, dude, you're not even like my guy said, there's no handbook for dudes like you that have been doing lat training for 20 years. Like most of the time. Like, tell me how did you do that bodybuilding? You couldn't do,

like, how did you do your chest, your arms? Oh, so difficult man luckily chest is probably where i have the most genetics at so that helped a little bit but if i look back and the guys that competed with me we had two of the guys another guy one is pro card bodybuilding that day and he goes gee and i look back at those pictures your one shoulder's like flat but i was so lean and my stomach looks so crazy when I get leaned up and my leg like symmetry wise I was a little off on the one side, but I think I covered it up well with my with my posing And but it was I literally couldn't even do really like anything more than eight pound dumbbells. I mean it was so challenging

But once again, I my brain works in storylines. I don't know why it just always kind of has so i'm like All right fictitiously, let's make up this thing where, you know, and I never knew I would win the thing. Like I was just an icing on the top, but it's kind of like the trifecta. It's like, how can I put these things up in front of me that, you know, will really move the needle for me? Cause that same thing with Anders, like we're talking about the 500 pound deadlift, what's going to get you out of bed that doesn't really like that no one else can really do for you. And that right there was something that really pushed me. And then now I've got a lot of people hitting me up like, yo, I got the surgery and my shoulder still ain't cool.

Or I'm not, I've got a partial tear. How are you doing this? Like you don't look now, all my muscle fullness has come back. My strength is almost back there. I can, I can low bar back squat, no pain. I can, I just now front squatted a 205. I can low bar back squat, no pain. I just now front squatted a 205. I was using the safety squat bar and flipping it around so it didn't hurt my shoulder, but I front squatted a 205 with a five count pause the other morning, no pain. I'm on the flip side of it now and I got one less rotator cuff, like completely. It's never going to heal. It's tore off. It's wild. Dr. Justin Marchegiani Andy learned so much about lifting weights due to oh injury i've never actually had one of the big ones where they

you got to go in the room and they're like we're going to cut you open i've never had one of those but every single time i've had something gnarly happen that i have to sit out three weeks or i got to figure out how to work around this thing for three weeks and still stay on the plan. You end up learning so much on how to get around a specific problem that everything's better on the other side. It's the best learning experience. Someday, like 200 years from now, 300 years, somebody's going to dig me up and they're going to be like,

boys, we have found frankenstein i've got this is not even my body part in my elbow i got a fake hip do him what is this thing wait he got out of the hospital front squad at 405 three days later what the hell happened yeah who is this monster i think like what did your surgeon say about stuff like that? Like, yeah, you, you talk to him, you know,

post surgery, your week out and you're like, Oh yeah, four or five front squat. I got it. And he's like, what the fuck is wrong with you? He brought me back in and,

and, um, this is a true story. So they, you know, they saw the videos cause I was tagging that man in the video. And, uh,

of course you were talking shit. He was brought, he brought me back in. And so then they did an x-ray, an MRI. They did all these tests, and then they're like, keep going. They're like, we don't know exactly why, but it worked really well. So, like, my, you know, brand new hip is like, they said it has something to do with the thickness of my bone. You know, what happens is they drill down into the femur,

and that's what they're afraid of is that the anchor will come loose and that the thickness was – I had so much thickness in the bone that mine was so well-developed. They said, go ahead. It was even better now that I've been adding load. I was semi-smart. Semi-smart or any of us. Yeah.

And so, yeah. So now they talk to me about wanting to do some research, but we'll see. So cool, Travis. I think just challenging the odds, man. Like, you know, look, we've been training ourselves at a different level for so many years. We don't abide by normal standards. I never thought I was like anyone else. Like to me, I was like, why can't I go do this?

And then I had people that were I trusted that were really smart that said, I really think you can. Here's the probably craziest thing about that meeting though, Anders, that happened. He came to me and said, look, after 12 weeks, I can't ever fix it. It's a huge decision. After 12 weeks, the tissue will die and we can't fix it. It's a huge decision. After 12 weeks, the tissue will die and we can't fix it. And that was probably the biggest thing I had weighing on myself because I was like, man, I don't want to be 70 and falling apart and wish I did it. But am I making a short term

because I'm just don't want to miss lifting and want to continue business? I think it's the best. Once again, I think I made the right business. I think it's the best. Once again, I think I made the right decision and I think it's the best thing that happened to my career. It just, it's just going to make me so much of a better coach and lifter. And, um,

and I like challenge. I like the, I like the challenging the odds. I mean, and it's, and so far it's been, it's been good. That was my first injury.

The serratus. I mean, uh, yeah, the, um, super spinace was my very first one. It's tough

yeah i got it replaced but yeah now i look back maybe i shouldn't but too late now i did so no i mean it's like i think it's different different times different you know obstacles for me it's just like i just you know what lifting so much a part of what who i am and what i do like i can't imagine not training and i think i've been blessed to have not – yeah, I tore my labrum in my left hip, but I didn't have to quit lifting on that. Actually, when I started lunging and squatting all the time, it don't even hurt at all anymore. It pops in and out every now and again.

But like for the most part, man, as crazy as I've been, I just felt blessed. That was the first time. Do you train on the weekends too? Yeah, I usually always do lunges on the weekends it's kind of like my base and then a lot of times i'll rest otherwise right now i'm doing a seven-day arm program just because we're locked up imagine that dude i can blow somebody's arms apart with 20 pound dumbbells like hey there's so many people coming to my site right now that are general lifters that are getting better workouts with my crazy shit than they ever did going to

the gym and being on their cell phone in between their sets. They have no clue what they're signing up for. That's funny. Going back to like the, the band tension stuff. Are you, are you using this stuff for bench press as well? We haven't really talked about the bench too much. But how are you kind of incorporating that into the bench? Yeah, so we have done a whole max effort. So I would say that of all the things, that is the one thing I'm still – like I know exactly how to make the guys' deadlifts and squats stronger, 100%. We've proven it. The bench is very interesting because it really depends

guy to guy even more so than the squat and deadlift. It seems like to me, at least in my crew. And I've seen guys, some of guys get really strong doing board pressing for max effort work. Then I've seen them, but then I've seen some guys get worse. I've seen some guys do better with the bands. It hasn't been, what's going to be, what's kind of sound funny is the most consistent thing I've seen is variations within pyramids. So old school pyramid sets, literally the ones you started in high school, 10, 8, 6, 4, 2, but I would literally, but I would wind in, oh, well, you got to pause halfway down, then pause on your chest, then press it for 10, 8, 6, 4, 2. The second week would be a variation of, we're going got to pause halfway down, then pause on your chest, then press it for 10, 8, 6, 4, 2.

The second week would be a variation of we're going to go against a single, a doubled up mini band with a pause at the bottom for 10, 8, 6, 4. So I've seen good progress in that. But as that was happening, the gym got shut down. So it's one of those things where I believe I'm onto it. I was always a pretty good bench presser. Um, naturally I think, so sometimes it doesn't necessarily, all that stuff doesn't apply to me as well as some of these other guys that really have to build them. Like my really good, um, kid at one 81 has trouble with his bench press and we've just recently got it to move again. And it was because I believe of those protocols, but we need to implement them when we get back

to the gym. So that's the one I'm still kind of figuring out. And we do tons of tricep work, tons of upper back work. So I really believe that protocol just needs tweaked a little bit, but I feel like I'm close to it. Yeah. Bench press. Yeah. That was not for me.

How often do you get a bench press? I don't know. So Travis, we were doing a flat day against variations, like I've just talked about and we do uh we do an incline like volume day because i i used to wrap in speed work didn't really get a lot of results from that me either did a lot of dumbo work um and so we'll do some dumbo works as accessory but i've noticed like when i get we would do heavy sixes on incline and i would change the variations too we ran a wave that, and I saw a lot of guys that were struggling

with 225 on incline, then making 275, 295, 300. So we got a lot of good results by using incline as our secondary day. Sweet. So really just twice. Twice a week, yep. Right. Don't you still do that like super high volume where you take 95 pounds and do 10, 10, 10? That one is one of the best, I'm telling you. You put 95.

If you can do it. So, when I bench 350 at 198 in a meet, I could do 135 like this for all six sets. I could put 135 on an incline, go 10 close, 10 medium, 10 wide without racking the bar, and then do a back thing, then come back and do three sets there, then go to flat bench, do the same thing. 10 close, 10 medium, 10 wide without racking the bar and then do a back thing. Then come back and do three sets there. Then go to flat bench, do the same thing. 10 close, 10 medium, 10 wide, um, three more sets without racking the bar. And when I could do that, I could bench, I just missed 365 and a meet at one 98 and my chest felt so jacked because of that volume and because it hits every part of the chest. So that's a really good. And we, and we were using that as our secondary day. Actually,

we were doing the variations of the pyramid sets for, we had four different bench variations with the pyramids. And I would change the pyramids to over the four week period of time. And then we would do those high volume incline and flat bench 10, 10, 10, just to put a ton of blood in the muscle. And we were seeing really good results with that.

Yeah, man. That's a lot harder than it sounds. Oh, it's's way harder i've seen dudes get humbled so quick on that it's unbelievable i'm one i'm one yeah yeah i gotta we gotta we gotta do this because i that's the thing that is is my like very uncomfortable zone right now one three twos threes and fives that's the sweet spot where i'm like yeah i gotta go with some weights load it up 275 front squat three let's go now i'm on to the next thing and it's just really quick i know i know exactly what it's gonna feel like sets of 10 sets of 12

doing stuff like that it's out of my doing a hot like that high intensity stuff going back and forth that's uh yeah a set of 30s way outside of my zone the pump is gnarly like literally you just go today put 95 pounds on go and you change the bar on your chest because it's so light so you go 10 4 just boom go out 10 more boom wide 10 go over and hit a set of pull-ups in between rock that three sets then go to flat do that on incline then go to flat bench this is some old arnold shit you'll do that again on flat bench and then take your seated row bar and put that over the fucking and then do the seated row pull-ups like the the v-bar pull-ups rocky style in between on the flat bench dude your pump will be nasty you'll be you'll be dming me pictures yeah i was thinking more he would take his shirt off and walk around the house

doing like a mating call yeah he might be doing that too i actually have to tell you guys this is so funny uh everyone's in captivity out here right so like the whole neighborhood is just walking around but yeah everybody gets off work at whatever time five o'clock so i'm outside with my daughter from like three to five hanging out shirts are off everyone's just chilling me and my daughter we're hitting golf balls around the yard and doing our thing and then all of a sudden five o'clock comes out there's people all over the place and i'm i already trained so you're like kind of pumped up, kind of got your thing going on.

And the whole neighborhood starts coming over to the house. They're passing by. And you're like the dad with the gym in the garage that's like out there. I was like – I looked at my wife. She came outside. I was like, I got to go put some clothes on. I can't be out here talking to the neighbors like this. I feel like it's fucking meathead. No. on. I can't be out here talking to the neighbors like this. I feel like a fucking meathead.

I want them to see that so they leave me alone. That's the crazy damn staying away from him. I'm the crazy dude at the front of the road that lunges and then drags the loud fucking sled up the driveway. I can't be a sled guy yet. Then people like this,

they're always tripped out. They're like, so what do you do? I'm like, and I always tell them I sell vitamins. They're like, steroid dealer. Yeah, yeah. This guy's got to be a drug dealer with all his cars and shit. They don't know, bro. There's tons of professions of people like, wait, you make money doing that?

Yeah. What do you do? You're like, training programs. Like people – and they wait, you make money doing that? Yeah. What do you do? You're like training programs. Like people – and they go, huh? What? No, they can't conceptualize that I have people in India and Ireland that pay me $8.99. That garage is not just a gym.

That's like a studio. That's like my whole gig. They got no clue. People in my town are starting because it's pretty wild because like the high schoolers are more onto it because it's social. Because I got a blue check. So, with the blue check, it's got like mad rep. And I didn't even, I mean, I know it's like cool, but I didn't know like in that age group, it's like real cool, right?

Yeah. So, I had a little TikTok run there for about 30 days that did pretty well. Yeah, between that and like having a blue check, like people were starting to like do more research on me and starting to understand. So like the parents don't know. They have no clue. So they see why, like why is this high school senior

like care to talk to this dude? They don't really get it because they're not on social media. But the younger people in my community, most of them know what's up. It's pretty funny, actually. And those are the people you want to hang out with anyways get the kids lifting weights at the house that's the long game i'm out here running around in sweats and stuff and these these other parents are just like who

fuck is this guy it's pretty funny this guy it's pretty funny i actually what's the process for getting that blue check you just show up one day and you have this check mark and you don't know where it came from or you have to like yeah apply for it? You got to know somebody? Like what's the deal there? So this is how it happened. So originally, I had met a person at Twitter that was pretty high up back in the day, back in the MP days. And they saw when I started messing with Arnold and like big time athletes with that business, they went ahead and verified me, right? And then because – I know it was weird i did have a friend

that was a usa wrestler named reese humphrey that had a connection over at facebook before they bought instagram and so i had got verified on facebook even though i don't really mess with it and it took me forever on instagram like i kept like hitting this contact up that i thought was supposed to be but they would never answer me back Then one day I just woke up and it was there. No, literally. Yeah. Yep. Totally random. So like when my daughter is a gymnast, like when she posts stuff and I'll like comment, like thumbs up or something, her friends will always be like, why is your dad got a blue? They think I'm instantly famous. It's hilarious. Is your dad a movie star? Yeah. They're like, and I'm like, no, he's a weightlifter. And then people were just so confused. Like my wife even has a hard time explaining like what we do. And I'm just like,

look, just tell them I'm a fitness entrepreneur. That's the easiest way to explain it because I got so many different businesses that are all kind of in this vertical of fitness and health. And you know, I do do other types of investing, but most of my stuff has to do with lifting weights. And so, and the other thing is I only weigh like 185. So no one's like, well, and I always am hooded up because I like, I'm a low key dude. So it's like, people are so confused, but at the end of the day, I honestly kind of love that part. Yeah. If I'm Corey, I'm saying fitness model. That's all. Yeah. Yeah. Right. That just pisses everyone off, Travis. Exactly. I'm not even answered. I'm just pulling my shirt up dude you tell me right here it was one thing was funny i was at and in my youngest he was playing t-ball a couple years ago

and that's when i had this little stint with men's health and i was all over their facebook and everything and i go to practice and this dude he's looking at me the coach he goes i gotta ask you something he's like was that you on men's health today? Because I swear that looked like you. I'm like, yeah, that was me, man. I was like, I do that kind of stuff on the side. He's like, no shit. He's like, I always wondered what you did.

So it's enjoyable because, you know, look, I really think if this was 1975, I'd probably be at Venice Beach and probably be a broke bodybuilder. I mean, I just think the, my, my skillset, my personality, it was really made for this type of shit. So I'm just lucky that I live in 2000, you know, my, my career is from 2000 to 2020. I mean, really the reality of is the opportunities that have afforded all of us because we're not scared to throw this mic on and be vulnerable for people to say whatever. It's really the benefit for us because of this. So if not, I'd still be doing this.

I probably would either just have another job or I'd be, you know, I would have been living on the beach out there. You know, I think Arnold would have been even more famous had he grown up. Oh, man. Dude, he's made for that. That's why he still does so well on social media. He was snatching in that freaking army truck the other day on Instagram. Gangster. Dude's got like 95 pounds on a curl bar.

Arnold's amazing, bro. Bam. So I did. But his back's big enough. He can make it happen. When I was out of his house for Christmas, I trained with him on Friday and Saturday in December. It's just lights out, bro.

It just never gets old. It's like, so I'm doing this curl set, right? I do these rep progression curls where you do one regular curl with a dumbbell and then you do one hammer curl and then you do two regular and two hammer and you go up to six, right? And it blows your arms up.

So I'm training with this dude named Adam Bornstein who's been around the industry for a long time. And he looks at me, he goes, do this set like Arnold's watching. Cause I'm pretty sure he's fucking watching. Cause he's wondering what the hell I'm doing. And I was like, so I'm like, you know, and then he's asking about the protocol and stuff, but it's so wild to go set for set for Arnold, uh, with Arnold, it's like an out of body experience almost. It's just, it's so wild to go set for set for arnold uh with arnold it's like an out-of-body experience almost it's just it's literally mind-blowing to be honest i imagine i just so crazy i just saw that video two million views oh i'm snatching the curl bar yeah crazy right

he's a beast dude he just he was made to just be this guy in this life. And the main thing, a couple of things I take away from dealing with Arnold. One, there's no ceiling. Absolutely, in his brain. He has no ceiling on this life. He'd be fucking president if he was able to be. You know what I'm saying? I would vote for him. Yeah, same.

A bunch of, hey, the lifters would come out for that, wouldn't they? They'd be amazing. Wait for the community at 100% vote rate. Dude. So listen, he has no ceiling on the life he knows. And he told me after the muscle farm kind of debacle, like after I left and he left, he's like, it's all what you do now. Everybody goes through challenges in business. And this is just your first major one. So he's like, you're going to be respected on how you stand back up. We had breakfast shortly after that.

And he was like, look, it's all about how you come back. Not necessarily how much money you make or what, like that you just say, boom, that just took it on the chin. I come out, I build these new businesses. I still spread positivity. I just come out and do this. And then the third one was having a little bit of dysfunction with all the discipline. You know, I was, I was out on his porch one day at a party, smoking a cigar and drinking some fucking, I don't know, expensive ass cognac or some shit he had there. And he was like, it's good to have a little dysfunction with all that discipline and just kind of shook his head at me. And I'm like, yeah. So like, that's why I don't mind drinking pints of Guinness on Friday, Saturday and have a cigar here and there. And, you know, 90% of the time, my whole routine is super disciplined. So I think you got to have a little bit of release, like, and live a little bit. So those are my three main takeaways amongst a bunch of others that I've learned from dealing with Arnold personally. Is it just weird being in the room with a guy that's, like, found greatness at that level?

Yes. And it makes you want to every time because it's sporadic. I get to be around him a couple times a year for a period of time. And you come out, you can't not come out more motivated. One, you can't believe you're still in that situation, straight up. It still never feels real. Two, the more friendly we get over the years, because it's been now seven, eight years, I've been going to his house for Christmas and business partners are friends with them and trained with them multiple times, that it becomes, yes, kind of normal, but still you're just like, what the hell? And just, he was telling me stories of, he's like,

you know, when I came here, it's not like those other bodybuilders wanted me here. I was Joe's new guy. I was the guy that was winning all these European bodybuilding shows. I was the young up and comer that they knew was going to take their money. He's like, I didn't speak the language. Like they didn't really want me here. He's like, so it wasn't like everyone was cheering for me when I got off the plane. You know what I'm saying? So he's like, I came here and really had some, you know, like I was the new guy on the block and I was coming to fucking take it all. So, you know, his insight for me, and here's one of the things I'm the most proud of. I'll probably tat this shit on me one day when it makes sense. He introduced me to someone at Gold's Gym last time I was out there. And he said, Corey is someone I know. He said,

this is Corey Gregory. He's somebody I trust and knows how to work hard. That's it. The dude that was standing by me goes, damn. I go, that's all I need to hear, bro. I did what I was supposed to do. That's it. That's how Arnold Schwarzenegger introduced me. He introduced me to Betty Weider. He introduced me to all these movie stars and shit when I'm out of his crib.

But he said that to that guy who was some European dude he knew. Shut it down, bro. Dude. I couldn't make that up if I tried. I don't want to steal your story, but I got one of those. Go ahead. John Cena told me I was one of the people like him. Love that.

It changed my fucking life, man. I forgot you trained with John Cena. That's amazing. Changed my fucking life hardcore. Because he's greatness too. Dude, when someone like that puts their stamp of approval on your life, he has no idea about anything. He just goes, I'll show up and do the thing that you need him

to do and he'll do it really well. He's going to put a lot of love into it. You go, whoa. I don't even know what the hell barbells have done to me in my life. I'm about to cry right now thinking about it because that shit means so much to me, man. We got invited down to go do

some stuff that's seen as a business partner and a couple before all this craziness. And one of seen as like best friends is the behavioral health specialist for like the PTSD side of this thing called fit ops. And dude, he just called me. He's like, seen it told me you had to be here. You're one of us and I got to get you down here. And I was like, whoa.

Haven't talked to him in like three years outside of text message, but it was just like. Yeah, but that impact, bro. That's the thing that's never given. It's only earned. And that's what I realized. The trials and tribulations of the MP business, showing up, the programming, writing programs with them, just always being in shape. Like when I see him,

like he always, he always asked me about business second and training first. So Arnold's always going to go, what you training for? How you looking? What I mean, literally because of the bodybuildings where he had the most fun and passion, he's always,

and he loves the fact that I like to do what I do. And it's, I don't know. It's, it was like, it's life changing. Did a lot to do what I do. And it's, I don't know, it's, it was, it's life changing. Did a lot of that stuff help you kind of believe that you were different? Yeah, I think along the way. Yeah. I think that it held me. So I've been telling myself this shit for so many years. Like I was in that trailer and I used to just tell myself like growing up, like I'm just meant to do big things. I didn't even know what that even meant. Like I didn't know a guy who lifted

weights, who made money. The guy who owned the gym in town had another job. My mom, you know, we're living in this trailer, costs $150 a month rent. I'm hitting these bicep curls, reading these muscle magazines thing. I'm going to be on the cover of one of these one day. Like I'm meant to do big things. I don't even know where that shit came from. But as long as I continue to have more success, and I think because I work on my confidence every day, I wasn't born confident. See, that's a lot of people think, oh, this dude just always had abs or he just came out the gate. Like I was not, like if nothing else, I was the opposite because I was the kid that, you know, had the shittiest shoes or my mom's car was never really

running. Like I always had like these problems with this money and just like getting like it just in the struggle of my parents went bankrupt. They were going check to check, like all this stress. Like I didn't have like abuse, but it just was always like that tension. Right. And so, you know, like I'm telling myself this because I just wanted to change so bad. I wanted it so bad that as I started to build my confidence every day and I continue to do, I'm so dedicated to that. When you get little things like Arnold says that, you start to believe like, nah, I'm meant to do these things. I'm impacting people. I am fucking different because I've pushed myself to limits that others

haven't. And I want to continue that. And I don't think I'm different or better. See, that's the thing. I just think that I've tapped into something that others maybe haven't, partly with a why that's so deep and burns so hot that it just doesn't go away of changing generations of how my family operate. In a passion through lifting weights. I was blessed to find early enough and be able to live through those two things together with a backstory of just upsetedness, um, have, have afforded me a life of craziness. I could have never even pictured. Yeah, dude, we could talk about this for a long time because i i didn't i had some a lot of that frustration and that tension as a kid but i also like went to private school and i was

like i i actually like had it and then one day i woke up and i was like i've been wasting every like the greatest schools the greatest opportunities and look at me the thing i'm the best at is fucking beer pong and the only place that i am like legitimately happy is sitting under a barbell with my friends why am i fighting this thing that keeps tell i have to go do this and that was and then i just it's like i can't do my old life anymore and i have to just go be good at this thing and uh here we are i'd have been miserable bro doing anything else i mean i did i actually felt somewhat at home as a coal miner just because it was i'm fourth generation it's all i really you know my family knows besides my grandfather did construction but he even coal

mine when he was young and like it felt natural for for me. I didn't like it, but it didn't feel like that unnatural, but I just couldn't think like, I just couldn't feel like I could go to work for 30 years or something. I just disliked. I almost just, I couldn't even grasp that in my head. That's why I have so much gratitude, man. Every day when I walk into old school gym and I put my keys on the desk, which I miss right now desperately, there's a sense of gratitude that, man, I got to do it my way. And when I come home to my crib every day, I still can't believe it worked like this. I really have a heavy sense of gratitude every day. I with that man um mash i want to talk to you about that one day too because you actually were the one pre-internet grinding it out yeah

trying to figure out a way to do it all yeah all i need is i want to be the strongest dude in the world i didn't know why you did it too trash yeah i did it well i think it's so interesting because i'm like part of that generation i mean you're you're like five years older me cory doug and i are the same age so we kind of like walked into it if crossfit didn't exist i would be sitting at a fucking desk 30 pounds overweight right now wondering how i could get to uh how i could get to the gym and like do my three days a week and put in the minimum so I could wear my khakis and act like I was in shape. Yeah. First off, Matt's been working his ass off just so he could put khakis on.

Yeah, right. You see these pictures coming out? Shit's crazy. Khakis. You gotta kill my khakis. I know. The internet let him up the other day. But dude, when CrossFit showed up, I was like, oh, I get to play a sport. I'll play that sport. I'll make myself a professional CrossFit athlete,

even though no one's going to pay me. Here we go. I got a thing now. It opened up that for a lot of people, man. That's why like traditional body motion power lifters used to hate on CrossFit like crazy. I'm like, we're getting general people. Yeah, exactly. First off, they never tried it. It's hard as hell. Second of all, you're getting general people to work out way harder as a group

than they ever did at a regular gym. So fitness levels in the States go through the roof and that's what a crew like mine has. But most people don't ever have that because there's no camaraderie in commercial gyms anymore i mean you know what i'm saying it's like so crossfit did it great a great thing for our country i think in fitness yeah my my whole thing was i would go to like 24-hour fitness and i would look at the trainers and i would go no way that is so far

from how i operate inside the walls of a gym that it would kill me. I'd rather sit at my desk and rot than go and be one of those trainers because no intensity, no one's loud, no one's in your face, no one's got music going on. It was the exact antithesis of what I thought the gym was. And no one's training. They're just in there. We call them clipboard trainers. I can't do LA Fitness.

Clipboard trainer. And then as soon as CrossFit showed up, they were like, you get a barbell, here's your little piece of rubber that you lay down on, and get to work. I was like, I'm in. Let's go. It's been amazing for the culture, I think.

Dude, I've been waiting to do this for a long time I appreciate your time where can people find you yo Corey G Fitness on all social media platforms and my new supplement company myself and John Fosco is at maxheppermuscle.com check me out dude I actually man I had this beautiful cup of coffee this morning but I was

like because MASH loves to take a pre-workout right to the dome before we hop on the and you do it all the time I was like maybe I'll just show up with my pre-workout right to the dome before we hop on the – and you do it all the time. I was like, maybe I'll just show up with my pre-workout this morning and just take one to the face. Listen, I want to say one thing. I really – and I said this before we were on air, I believe.

Barbell Shrug was hugely impactful. One of the first podcasts – it is the first podcast I ever did right in the midst of MusclePharm and Squat Every Day. I know that episode did really, really well. And obviously Chris was on, Chris Moore was on that episode too. And Mike and, and, uh, that was funny cause Doug and I never really talked that much during that episode, which is strange when I go back and look at it, but Chris and Mike were grilling me pretty hard in CTP obviously. But it was, um, one of those things where it opened up podcasting for me. It made me know that I could express myself in a different because of the feedback and it changed my whole, like,

I think opportunity for this type of stuff by being on Barbell Shrug. So I just have like, it's emotional to think about because I think it changed a lot for me. So I appreciate you guys. We walked in. I think I may have told you this. We walked into a hotel in New York City in the middle of Manhattan, and we checked in. We got the gear, and I don't even know exactly where we were or why the guy knew we were barbell shrugged. And he goes, yo, that episode with Corey Gregory squat every day?

I do that all the time. And I was like, boom. That's the impact right there. It was cool, man. It changed a lot about how I operate and what I do. So thank you. Coach Travis Bash. Find him at Bash Elite Performance.

Doug Larson. You bet. Corey, so good to see you, brother. Thank you for coming on. Thank you. You can find me on Instagram at Douglas E. Larson. I'm Anders Varner at Anders Varner. We're Barbell Shrugged at barbell underscore shrugged.

OneTonChallenge.com forward slash join. Come get jacked, snatched, clean jerk, squat, deadlift, bench press, lifetime goal of 2,000 pounds, 1,200 for you ladies. OneTonChallenge.com forward slash join. Make it strong. People stronger. We'll see you guys next week. That's a wrap, friends. Make sure you get over nutrition sale. The bundle is

happening right now. BarbellStruck.com forward slash nutrition bundle. And guess what? Use the code LET'S EAT to save 75% on retail value of all five products. That is baller. BarbellStruck.com forward slash nutrition bundle. Use the code

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Friends, talk soon.