Barbell Shrugged - What We Were Missing And How We Fixed Our Snatch, Clean and Jerk - EPISODE 39

Episode Date: December 19, 2012

http://www.FITR.tv

This week on Barbell Shrugged, we talk about weightlifting. We answer some of your questions about squatting, knee health, and assistance work. Hey guys, this is Rich Veroning, and you're listening to Barbell Shrugged. For the video version, go to fitter.tv. I feel like all those Tony Schwartz books you probably really like. Shut the... We always start right in the middle of the conversation. I'm sure Tony Schwartz is a good guy.

I mean, you know, preaching to the choir a bit it sounds like, but I'm sure those books are pretty good. Yeah. Anything but the Ted Allen shit. Get things done in your life. How to get it done. Just count it down. David Allen.

David Allen. All right, welcome to Barbell Shrugged. I'm Mike Bletza. I'm here with Doug Larson and Chris Moore. Hi. And we had to stop our conversation on how to be more productive to start this show. I was so productive today, we spent three hours watching a movie. How great was that, Doug?

Did you feel productive after that? I never feel productive when I watch a movie. My whole day is shot. If I can even make it through a movie, that's impressive. It kept my attention the whole time. Well, you were in a theater, so you really didn't have a choice. It's the only way I can do it. Yeah, well, today I woke up.

I ate food. I got busy for like an hour just getting in a position to watch the movie. And I watched the movie, and it was dark. That's a great Sunday right there. Oh, man. I'll tell you what. We were waiting for this guy to get home from St. Louis. You were up at the lab gym training with Thacker.

I took a traincation. That's nomenclature for this? Yeah, Matt Barrett introduced the term traincation, and I was like, well, I'm going to go do that. That's nothing new. I did one of those in grad school several times. Yeah. I've got limited vacation time.

I should spend it training. Did you call it traincation? I stayed in shitty hotels. Did you call it traincation? I'd stay in hotel rooms that cost $20 a night. In the very worst part of town because that's what you can afford. Last traincation

ended with me packing early. I was like, I'll pack early. That way tomorrow I'll just get on the road and won't have to really fuss. Let's get up and leave. And I woke up the next morning to a suitcase in the parking lot with all my shit thrown everywhere. Some crackheads went through all my clothes. I remember talking to one of the minor league

ballplayers with the Colorado Rockies, like asking if they stay in nice places. They were like, no, we don't stay in nice places at all. He's like, the last place we went to, my pillowcase had cigarette burns and blood stains on it. He's like, the last place we went to, my pillowcase had cigarette burns and bloodstains on it. I was like, oh my God. That's the name of my first memoir. Cigarette stains and, or bloodstains and cigarette burns.

It's going to be a good one. You'll get noticed. My trancation was not nearly as difficult as yours, I don't think. I went up to St. Louis for the week. I went up on Monday, and I came back today, which is Sunday. So I spent a good five days of hanging out up there. I stayed with a friend, Corey. So I got to stay at a house in a guest bedroom.

Not a day's in for $20 a day? That's right. So I took my juicer up there, and I had all the amenities I needed for success. And you were successful, apparently. Yeah. Yes, I was. I spent— Much success.

During the day, I would go to Starbucks and just do some of the work I normally do here at home. And then in the evening, we would go train with Team Lab. And so their weightlifting team, they all get together around 6 o'clock at night, and they train between 6 and 9 p.m. And he programs for the entire team. So everyone's on the same program to a degree, but he has, like, advanced, intermediate, and beginner levels. So he takes the same program and kind of tweaks it for each one of those levels and then he watches uh that's justin thacker the coach he and a couple

other coaches watch and help you know make changes and you know they may have like three sets of two you know hang power snatches or something like that and they may walk over and say hey why don't you work up to a single you're looking good today so they're getting good feedback that way how's this approach differ you know a few summary points for beginners versus the more experienced because in my experience really all the specifics about training don't really matter so if you can recognize what needs to be different between young folks and more experienced folks then you you understand that the bulk of what you need to know yeah the volume is probably gonna be a little bit higher for the less experienced more practice reps um the intensity may not be as high but the volume would

be higher um because he had no no power lift guy for your beginning athletes like full lifts lots of reps lots of practice actually uh for the more for the less by no power ladies and gentlemen i mean the lifts that are like you know power clean not like power lifting um the way the way he likes to do it way justin thacker does it up there is um the less experienced you are the more position work you're going to do so you're more likely to uh pull from the blocks or something the less experienced you are yeah so you might do you'll do like pauses at the knees pause mid thigh pause high thigh so you're going to be doing a lot more pauses and positions and stuff like that and pulling and maybe doing cleans out the positions and stuff like that. And pulling.

It's always interesting because I think a lot of coaches don't agree on that approach. A lot of good coaches don't agree on that approach. I know, like I've seen, like, I think Glenn Pendlay is very anti-power lifts and anti-variation for younger guys. It's interesting. What do you mean? Yeah. Just give them less to think about or what? Well, just practicing. Like I said, I guess probably young lifters have lots of trouble

diving under the bar and catching full lifts, so it's probably better to get all that practice in at the beginning. Most of the coaching is going on on Monday, Wednesday, and Saturdays, and full lifts are programmed. There's not power lifts mainly programmed during those days. Tuesday, Thursday is when there's a lot of the power variation is programmed. The thing is, is just squatting that many days per week can be hard on the knees, especially when you're catching cleans and bottom.

You know, it's a little bit tougher on the knees than just squatting. So they do a lot of the – and not everyone at Team Lab does the Tuesday, Thursday training, but most people are coming in on Monday, Wednesday, Saturday. Some of them are only training three days a week and doing the assistance work. The Tuesday, Thursday is a lot of power variation and assistance work.

That's when you're going to do bench press and barbell rows and stuff like that. It was real nice to go up there. Or as Matt would say, you get kind of Chinese-y on those days exactly yeah a little chinesey mixed with bulgarishness chinesey easy peasy chinesey justin likes a little bit higher volume training um uh it was nice going up there because i actually finished my weightlifting cycle like on saturday and then i was able to like you know just do

whatever they were doing and not have to worry about what it was i was able to like you know just do whatever they were doing and i have to worry about what it was i was doing so i kind of jumped in and just did whatever they were doing i figured i would get the best coaching that way i went up there for the purpose of being coached since i don't really get coached here in memphis too much um i don't have to some doug's not he's never around yeah he just doesn't pay attention to you not like it used to be it's good to go outside of shower you with attention it's good to get outside of like i mean doug's watched me live for five years there's not a lot of new advice he's gonna give me um i might details and training are probably way less important than having a fresh pair of eyes just watch you and tell you what you're doing yeah it does less than right yeah if you've got you've had the same

coach for a year it might be good to go spend a week with another coach yeah if you really want to improve that's probably way more important than having somebody right on the forum hey i've tried this you should maybe try doing rdls in your training odds are if you add rdls you're probably not gonna have any improvement in your lifts it's much more important to have somebody actually look at you and get next to other lifters who are just much absolutely i i think the the the biggest benefit to going to a different gym is being around other better lifters and then just emulating. For me, I'm a very visual learner, and if I can just be around someone.

Just feel the energy of somebody else who's really fast. Lifting on the same platform as somebody who's really good and fast, you will just do that. I don't know exactly why, but you just don't look like an asshole compared to them, so you're going to be better. So if you're a crossfitter who wants to get better at weightlifting it's probably really good that you're a student of it that's always really cool to understand and it's probably really cool that you learn how to do things and you pick up on some new lifts like pulling from blocks it's probably pretty fun it may help you and work on your

mobility all that but really if you really want to actually get better and quit fucking around you will take some money and you'll go to a place where they train really well and are accomplished and knowledgeable and spend a couple hours days weeks whatever you can afford just being around that and you will be much better that's the only way to do it anytime i've ever gotten any really good advice from somebody it's always almost like right when i've met that person like two of the two of the most, the two pieces of advice that I ever got that really made a big change to my lifts, one of them was a person that I met for like five minutes.

Like he like saw me do like two lifts and he was like, oh, you need to do this, like widen your grip. And I was like, okay. And my grip has been right there like ever since. No one ever told me to like put my hands where he told me to put my hands. And he just happened to see me at a conference.

He was just like, yeah, you probably want to do that. He was a good lifter, so I listened to what he said, and it worked perfectly. Then when I moved to Memphis, Brian gave me a couple little tweaks. In the first two weeks, I made those tweaks, and I've kept them ever since. I haven't really made many changes off of that.

Hey, why don't you lean your shins forward a little more? Oh, thanks. I just lifted 10 more pounds. Thanks. It's funny how it's so small, too. Not the first time you've heard that, is it? pounds. Thanks. Yeah. It's, it's funny how it's so small too. Um, that's the first time you've heard that. Yeah.

Thank you. You know, it's one of those things, uh, that you learn when you first start weightlifting. Uh, but I forgot. It's one of those things where like I've been lifting kind of by myself or not with a coach for so long that some things just kind of went out the window

and I didn't realize I wasn't doing those things. And that is finding a focal point. So like, um, you know, I think most people who weightlift know that you're supposed to find a spot to look at. And that's kind of like your focal point. That's what you look at. So your head's not moving all over the place because wherever your head goes, that where other things go and i totally i don't i didn't even think about me not look having a focal point this is one of those things that got lost at some point and um one of the coaches like as soon as i got there like that monday night like i drove in and an hour later i'm weightlifting he's like what are you looking at it's like you're looking down you start you look up at this point and then you're looking around you have you have no consistent reference

that by which to judge your position right yeah so i was i was like am i really doing that like i didn't even realize you know it wasn't one of those things someone else had to point it out to me i was like where do you look so i've i always been told. And what I've told people is to look not down, but you know, find like, you know, you look at the, in the corner or where the wall meets the, uh, the floor is usually where you would look. Right. So, uh, and that's what I, that's what I tell people. It's funny as I tell people that, and I don't even think about me doing it myself. That's crazy. Um, Yeah, every coach probably needs a coach. But what he did was I actually worked with a guy named Jimmy quite a bit up there.

Jimmy Dukes. That's a good name. Jimmy Duke. Jimmy's a good lifter. Yeah, he's a good lifter. My name's Jimmy Dukes. Weightlifting coach. Is it Duke or Dukes?

I can't remember. I don't know. Anyways. Put up your Dukes.com. There's a pull-up bar and he put a piece of tape, white tape, on the pull-up bar, and I was actually looking a lot higher than I ever had before. I was looking up. It actually was really beneficial for me.

It didn't cause me to hit a PR or anything like that, but I definitely felt a lot better about the receiving of the bar. So pulling of the bar, I didn't feel like much changed, but two things did change when I did change my focal point or just change the fact that I was having a focal point. One was I wasn't jumping backwards as much, so I was jumping back a little too far, I think. And then the other thing was receiving the bar actually became a little bit smoother. So I think it was because I think what I was doing is I would start looking down,

and then I would lift, and I would, like, throw my head back. Do the head whip. Yeah, I would do the head whip. That was probably something the Bulgarians did or something, you know, jumping 10 feet back. Yeah. I want to lift like them. I'll do the head whip.

Exactly. That's what you were thinking. So I was doing that, and I think that helped straighten it out a little bit. But that was one of the things I worked on a lot this week was just looking somewhere. The same thing goes for power lifts too, man. Like for deadlifts and squats, if you're looking somewhere different as opposed to generally just out in front kind of by the judge's feet or out in front of your platform if you're just training that's that makes all the difference in the world yeah i tend to space out relatively

simple lift like just a squat i mean if you you need to pick a consistent point and usually it's not looking up because that causes all kinds of funny positions but like i don't do that either i need to probably think about that like when i deadlift look somewhere consistently i haven't thought about that years really yeah it's one of those things you learn and then at some point you just stop thinking about it i mean with all these lifts the difference between like in like in a squat it could be 50 60 70 80 100 pounds even as if okay that set i didn't think about my knees going out an extra half inch which keeps my hips in better position i didn't think about my knees going out an extra half inch which keeps my hips in better position I didn't think to just pull my elbow down that inch so when I go down I don't

tip forward like all that stuff is huge but you just get in the habit of getting kind of lazy with your thoughts and you just forget to practice it yourself or you like you said you tell somebody else to do it oh on your on your bench your heels are floating then you bench and your heels float just as the same The same thing applies. You've got to have people actually looking at you. Yeah, the other thing, too, was some things were programmed into the training that week that I normally don't program for myself. I don't do a lot of hang snatches.

We weren't doing power. We were just doing hang snatches that Monday night. So we found our one rep max on our snatch snatch and then we just went down for like heavy doubles and um and i was like okay well i don't do them very often i'll do them anyway and actually hit like a weight that kind of surprised me i i smoked like 95 kilos on a hang power or on a hang snatch i was like man if i can do that that, I can probably snatch from the floor pretty good. Heavy double would be a good URL. Heavydouble.com.

All your training needs. I was at 95 for double, and then I went ahead for a single out of 100. For a hang snatch? For a hang, yeah. Hang snatch. You'd kind of thrown out hang stuff and just move to all stop versions.

Is that right? Yeah, per Brian Schilling's request or suggestion request. Please stop doing that. Please, guys. You're so terrible at that. The argument for the stop snatches versus a hang snatch is that your position is an artificial position if you come from above because you're most likely not in that same exact position when you're coming off the floor so you may not be practicing the same exact

movement is the argument say that's tricky because that's what people say about rack pulls for deadlifts why some people say don't do it because what's the point cuz you start in a weird position and you don't you're not gonna be in that position when you pull off the floor then some people fucking swear by it I like it you do like extra floor, then some people fucking swear by it. I like it when you do an extra 200 pounds. Yeah, some people think

that's really useful. Some people don't think it's useful at all. The question is, it's not right or wrong. It's just that in a particular time of the year, it may be perfect for you.

Maybe it's just what you need to break out of some rut you're not even aware of. Yeah, I like the stop variations for newer lifters. All these hard rules are so silly. Don't do that.

That never works. That should be your cue right there that somebody's full of shit of all the people this won't work for somebody some of the time and come on everything works for for you even if it doesn't work now it could very well work in a couple months well i think too like sometimes someone may be giving me advice for where i am in my lifting career and be like you should never do that or you should always do this and they're talking about me they're not talking about everybody else you suck too much to do that that's right they hit you in the chest yeah i i think i think the stop snatches stop cleans are

very very useful for newer lifters but if you've got your positions down pretty well i think the hang positions can make you a lot stronger i completely agree with that for a different reason too like if you tell a new lifter that you're gonna do hang snatches they're gonna like Well, I think the hang positions can make you a lot stronger. I completely agree with that for a different reason, too. Like, if you tell a new lifter that you're going to do hang snatches, they're not going to treat picking up the bar like a lift. They're just going to, like, bend over and pick it up, and then they're going to get set. Oh, man. That's crazy. Even just doing, like, a good deadlift and then bending over, you know, getting into that hang position, that would be fine.

But they usually don't. They usually just, like, walk over there and just kind of pick it up without thinking about it at all. So doing the stop version, they get set at the bottom, they do it correctly, they pause, and then they do the whole rest of the lift. Do you know what a stop version is? Yeah. There's a technique one.

We have a technique one on stop snatches and stop cleans. Yeah. And cue technique one video clip. Hey, per our conversation earlier, ctp that'd be real easy just just put it in there it'll be easy just just throw it in edit it in ctp will be putting these stop snatches in the uh maybe um yeah the stop the stop say a stop snatch versus a hang snatch uh the stop snatch is you would pull the bar from the floor just as if you're doing a snatch instead of coming all the way to the top and then going back down to the hang position you would just pause on the way there

for say a two count and then finish the lift so you don't come to the top and then go back down um probably pretty good at strengthening your back i used to do a lot of that with snatch grip deadlifts yeah and and what doug was talking about people just kind of bend over and like haphazardly rip it off the floor and then they get set at the top and i see see mostly inexperienced weightlifters and a lot of crossfitters do that and it makes me cringe every time because anytime you pick something up off the floor it's an opportunity to get better at picking the bar up off the floor it's an opportunity to get better at picking the bar up off the floor and every time you don't do it that way you're getting worse at

it you're either getting worse or you're getting better and if you you just need to always be focused especially if you're in the gym it makes no sense why would you practice to get worse it's just it's infuriating i'm gonna kick somebody's ass your training goal i've been so good for so long it's boring my training goal is to pick up this bar with a rounded spine so yeah we're not training people to learn how to lift weights we're training people to learn how to move correctly anytime they're picking up anything that's true so when you're getting getting set and getting in a position still you should be lifting with all the same fundamental mechanics that we've been teaching you for everything should be the same thing when you go pick up that golf

ball out of the hole don't just bend over and round your back to pick it up so like if you're picking up a barbell with a round back you're probably picking up your baby with a round back too what kind of example and a parent are you if you're doing that yeah really it's putting that kid in danger i've been watching i've been watching little max just moving all the time now he can run and he sticks his chest out and runs around really fast he's drunk it's funny sticks his chest and belly out but you should watch that kid pick up something off the ground it looks like you know the best way you've ever seen he's in perfect vertical position knees are four he's very comfortable he's just sitting like holding a toy looking at it but he's in his perfect bottom position

i'm like wow the goal is if you can just as a parent not let him get too inflexible from this point you just stop all happening you've given this kid the gift of a lifetime they start out just being able to do everything perfect he's just sitting at the bottom doing things looking up and he's just in this perfect little squat position how would you suggest that we go about not letting that that get away from him oh that's that's that's that's the trick of it i think it's just reminding him that that is where he he should be and not just turning a blind eye let him go about his i think these stupid coaching activities and these weird sports and without any additional guidance about what's really important i think you should just not ever let him sit in a chair he He's got to get rid of all your chairs.

That's right. Yeah. Yeah. Oh man. Oh man. I can't, I like this chairless house. Can you get like a car seat where he squats?

I'm going to scream at him and belittle him. You'll lose daddy's love if you get inflexible and don't weight lift. All right guys, we're going to take a break real quick and then we're going to come back and answer some questions that people have submitted about weight lifting specifically. I think you should squat with a high bar position. Let's try to be as boring as possible next hour. All right, guys, we're back.

We're going to answer some questions about weight lifting. And I did forget to do this in the first part of the show, but make sure to go to fitter.tv. That's F-I-T-R.TV. And sign up for our newsletter so you can be made aware of all the happenings of Fitter TV and the Barbell Shrug crew. That's why it's called a newsletter. That's right.

Yeah. New stuff, plural. That's right. in the letter um so uh we got a question about squatting was it what was it squatting assistance work come out yeah someone asked us uh first about the about knee health about uh if your knees are getting you know a little achy what kind of things can you do to you know to still do weight lifting most days of the week but you know let your knees rest a little bit i know in the past we've had people do more of the power variations and kind of like you said earlier in the show you know sometimes catching at the bottom especially if you're doing a lot of high volume squatting you know catching the lifts at the very bottom

can be rough on your knees especially if your technique isn't really spot on you're always catching a little bit forward and then you have to really shove your hips forward and you're on your toes a little bit it's a little rough on your knees so i personally i like doing more more power variations power cleans power snatches kind of like chris was saying earlier to just take the stress off your knees if you're if you're getting you know a little achy here and there now what kind of variations you do for people to take their stress off the knees where they can still train frequently um tell them to take fish oil and suck it up actually no i'm just kidding well they usually do get that advice to a degree and then um some knee pain is to be expected under certain training cycles i was actually having a discussion with somebody yesterday about that and

it's just it's like some some points in your in the phases of training if you're kind of training at like a competitive level not just i want to be healthy level like there's gonna be a phase of training where you're gonna feel kind of beat up and things gonna be a little bit achy that's gonna be my point i mean that's okay we talked about with we'd sit in the lab with brian and we'd say you know people don't understand that this is not a activity for being healthy this When you're going to this level, you're going to have pain. You're going to expose yourself to a risk of injury. Don't expect this to be a pursuit just for your overall emotional and physical well-being. You're trying to win something.

Snatching and clean and jerking five days a week and then squatting three or four days a week is not a recipe for optimal health. Unfortunately. I'd say it's probably more it's probably more the lifts it's probably less the squats i mean because i think actually maybe volume but i don't think squats on their own are that bad yeah as far as where you're down i think catch the doing the lifts is particularly in weightlifting i think that's what grinds yeah twice a day practicing the snatch and clean jerk, like you're supposed to if you want to really get good, and honing your technique is going to beat you to shit. Yeah, and going back to the advice, like, you know, I don't tell people just to suck it up.

I mean, to a degree we do, but at the same time, one of the things, the variations I like is at our facility, most likely you're going to be doing a high bar squat. You know, your knees are going to be taking a good bit of the force. And if someone is experiencing some knee pain, I usually just put them on a low bar, move the bar down their shoulders, and then have them sit back more

and let them try and keep more of a vertical shin and maybe introduce box. So there's making a box squat too. So low bar squat can be good. The box can be really good. You can actually squat more volume if you have a box because you're low bar squat can be good um the box can be really good you can actually you know you can actually squat more volume if you have a box because you're not having to go through that that transitionary period like bouncing out of the bottom and stuff like that um it's also why it's good for for guys like like football players in season especially because

yeah you can squat all the time you're doing something that's actually probably closer to what you're doing in the game if you're like a lineman so it has some crossover some position but you mostly you're just not bouncing and you can do it all the time really heavy and not really have any repercussions from it yeah i've yeah i've gotten stronger specific but it's useful and healthier doing that i know i've had to go through periods of time where my knees felt really bad and i just i went to low bar box squats for a few months. My knees started feeling really good. And I went back to the high bar squats and didn't really lose any strength and all that kind of stuff. I think it was great. The whole key with that is, I mean, if all you do is one or the other, you're probably really bad at one or the other.

So you should probably mix the other one in. But don't stick with it so long where you get bad at the counterlift. That's what makes most sense to me if you're if you're a weightlifter i'm i'm i'm unless there is something wrong i probably won't have a low bar squat no i mean i mean generally because but the average person the other consideration too when it comes to crossfit and coaching in crossfit and we had a we had a good session a couple weeks ago when we were talking about ankle mobility we had uh doug was giving staff training for the coaches of faction and um it got into a squat discussion you know low bar versus high bar who should be doing this and a lot of it has to do with like uh leg levers you know some people don't belong high bar squatting you know maybe at all yeah you know they got these long legs

and that's just putting a lot of stress on their knees they probably shouldn't be doing like full snatches and full cleans either you know because they're having to catch in the bottom and and transition and their knees are just like way way out there you're just asking for it i mean i i feel like that's that's someone when you see people who have really short like forearms and catch can catch a clean effortlessly versus some people who just are not never getting a very good rack position so if you're not a weightlifter i don't know how much sense it makes to be catching cleans with the ball for me like doing a squat clean i just catch it two inches off my chest and wreck my elbows anyway i mean it's just some things you have to adapt to given your your your body yeah and uh we were actually has a squat differently than than

somebody who's built like Austin in our gym. Yeah. If you're 6'2". All limbs and no torso. If you're 6'2 and a short torso versus 5 feet tall and a long torso and you're built like one of these Eastern European weightlifters, you can't train the same way. I'm not even talking about lifestyle and drug use and all that.

Just the way you came out into the world, you're not going to be able to train the same way. Yeah. I mean, squat ball, that could change how much you squat, no matter what, just the way you came out into the world, you're not going to be able to train the same way. Yeah. I mean, it's squat ball. That could change how much you squat, no matter what type of squatting it is. Yeah. We've got guys that are, that have short legs, long torsos, and they can do that, that high bar,

you know, ass to grass squat. Or front squat like nobody's business because they're just really vertical. That's naturally a good position. And then some people don't, yeah, just. I was telling you the other day, Doug, how like, man, even this, I just picked up for two seconds to wait.

You had like two seconds, five minutes. I just picked up for two seconds, put it down. Like, man, it's such a bad position for me. That front rack position? Yeah. Or just having the bar in front of my body. But then again, I can, you know, in my prime, I did a good morning with 700 pounds. And most people don't think that's, that's like, wow, that's probably more impressive

than front squatting X. But not for me. I see somebody front squat 500 pounds. Most people don't think that's, it's like, wow, that's probably more impressive than front squatting X, but not for me. I see somebody front squat 500 pounds. I'm like, wow, that's just really crazy. Cause I just can't be, I could be bent over all day.

You like front squat box squats? Or people that got achy knees that are weightlifters? Huh? I don't, I've never prescribed to be honest. Yeah. Yeah. I like,

I mean, I'm more likely to do like safety bar box squat or something like that but the only people i've ever prescribed uh the front squat box squat is people are who are really inexperienced and don't have have a lot of good they have really poor mobility and that's just to get them to not squat as deep and you know have that people people take that sound like what what's the right thing to do should i do this or that and it's just no such thing if you're a competitive weightlifter you're not going to be very good unless you are good People take this on like, what's the right thing to do? Should I do this or that? And it's just no such thing. If you're a competitive weightlifter, you're not going to be very good

unless you are good in traditional upright front and high bar back squat position. I don't know how you can catch a clean by training any other way. That's become obvious to me more and more time. I've tried to do more high bar stuff, but it doesn't really suit me. But I understand why I would never be able to catch a heavy clean because I'm not in the position to do it mechanically. You have to train that position. But if you're a football player,

a general CrossFitter, uh, you know, it's probably not so important to always be in a perfectly upright hips forward, you know, back straight up and down position. That's,

that's not necessarily always required. You should, you can do either what's wrong with a low bar backs well what's wrong with doing good mornings and you know what they're kind of bring up an interesting point and that you talk about positions and um i know that sometimes people have a hard time getting they can catch a clean at the bottom they get the clean on the shoulders and they have a they have to grind it from the bottom and and they think, I need to get a stronger front squat. And that was me at one point too,

and I've discovered my front squat's up there, and I can't clean as much as I can front squat. I mean, there's a large enough discrepancy there to be a little worried about what's happening on the technique side of things. And what I've been finding lately is people are not staying, they're not keeping their chest up during the clean they're pitching forward a little bit and also they're just they're uh they're relaxing their their core during a transition so what's happening is they're actually just not catching the bar in an optimal position they need to be sticking more upright and the is, it has nothing to do with your front squat position.

If you do not keep good positions on the pull on your clean on the way up, that front squat up when you catch in the bottom is going to feel like garbage no matter how strong you are. Yeah, I mean, if you catch it too far out front, it's just going to be impossible to come up with it. A lot of people reach for the bar, you know, just like I'm here right now. The bar's out here and they don't pull into them enough. They reach with their back to get to the bar and then they're just totally out of position for the squat all the time.

Yeah. They either drop it or the front squat's really hard because they're all out of whack, all rounded over forward. Anytime I'm having to grind, and it happens more often than not, anytime I have to grind out a clean, it's because my pull was bad. It has nothing to do with how much i can squat it has to do with did i stay tight i keep everything tight when i was doing my clean yeah if your if your butt comes up earlier you end up out on your toes or you hop you have to hop forward all those things if you if you get it on your shoulders it's going to be a harder squat yeah because you pulled wrong on your first pull like you're saying yeah recently i i've really

fixed that myself and it's funny it's like uh cleans that used to be extremely hard for me i'm like and i used to think oh i need to front squat more i'm like standing right up with it it's not even that hard all i had to do is change my it's actually changing my starting position a little bit which allowed me to be in a better position on the pool and then all sudden front squatting a clean got really easy if front squatting is what you needed to be more obvious when you're a front squatting, like, well,

I can't catch clean snatch X when I'm trying to stand up. Oh, and I can squat a hundred pounds in the front squat. Well, it's obvious that getting stronger and that would be pretty cool. But yeah, if it's an acute thing that happens, Oh,

I can pull a lot of weight easily. And all of a sudden I just drop it. It's, it's, it's probably something more technique based, not just, it's not always thing that happens, oh, I can pull a lot of weight easily, and all of a sudden I just drop it. It's probably something more technique-based. It's not always like I get – now it's easy to hear people say, oh, you just need to get stronger. Well, some of the time, but that's just really an elementary way

of thinking about it for a lot of people. Yeah, there's stronger and then there's stronger in positions too. I heard – I got trained with a lot of powders who, for some reason, they thought they could comment on matters of weight. Oh, we just get beat every year because we're so weak. If they just got strong, as if it was that easy. You mean the United States, you mean? Yeah, as if all they needed to do was just get strong,

and that would fix everything. Oh, man. They never thought about that. What you actually realize is that, okay, when you talk about these high bar positions and these lifts they are pretty strong actually you have a lot of strong domestic lifters and all the factors that are holding them back are some things that they can't control and some things that they really can't but you know it's not easy to say oh i never thought if i just squatted 800 pounds well yeah well thanks you know thanks for that insightful

tip but no it's not just like oh it'd be obvious when you squat if you if you can clean 300 and you can squat 300 squatting more will be good for you and you probably can improve that really easy yeah but if you front squat 400 and you're having trouble catching a clean with 250 no it's something something mechanical some form is going on buddy actually i got a question for you guys uh so i was gonna bring up um using good mornings like you were talking about and rdls or straight leg deadlifts you know as as a way to get more volume to keep your hips and your back healthy but you're not getting a lot of knee stress at the same time but do you think that that carries over to weightlifting performance like being strong in in that all-the-way bent-over position?

Or by the time you're out there, you dropped the bar already anyway, so it doesn't really matter. You don't need to be strong out there. I don't like RDLs and good mornings for newer athletes just because it's hard enough just getting people in the proper positions without potentially confusing them with doing everything different while holding a barbell uh good i like good mornings better than um than rdls and then also i tend to program banded good mornings i like those a lot that's been my favorite for years

and years and years and years i can't really explain why but there's something about that silly exercise that for warm-ups and cool downs makes everything right again i feel like you're talking about just with a band yeah not like not like barbell with bands like no no that's right but i i used to do that i don't do anymore i'd say you take a a average to heavy band so not not a thin one but not a super heavy one you step on it with shorter with stance you put over your neck and you just do a good morning you can do it strict you can do it i do it kind of like i i fold up and down like every vertebrae at a time when i get done with that my my whole back of my body has a pump and i'm feel ready to then lift or if you get through catching a lot of snatches and you're all beat to shit and your back feels like it's locked down two sets of 15 to 20 with

that and you can walk away feel like you're a new man very very effective for warm-ups and cool down if you want to take it to the next level instead of going under your feet is uh wrapping the band around a squat rack yeah the old put a little more tension the old brent mike cell variation of it where you you choke it around the bottom of something stable you straddle it facing away from the stable thing put over your head walk out and then it takes a little bit to get the lean down because you don't want to get thrown back into whatever you're tying the band to. But, yeah, it's so, so effective at a warm-up and cool-down. Yeah. Assistance lifts are always so weird.

I mean, some people are going to swear by them, and they're going to be really good lifters. Some people are never going to even think about it, and they're going to be really good lifters. I don't think there's any hard and fast rule. I think as you get older, probably really good for getting work in when you're beat up. If you're new to lifting,

how do you know if a good morning or a good ham raise will help you lift more in anything? Well, if you can get on a good ham, and you can barely do one without having your hamstring shoot off of your ass, getting better at that's probably going to be pretty good at just raising the strength around these joints and probably helping you do things like keep a good position as you're pulling. It's probably going to be hard to keep a good position on a pull if you can't even keep

your body in a good position when you're doing a back raise. So it's going to help you. You need to have some requisite amount of strength in that movement pattern yeah like you know even like if you want to get better at jerking well like if you can if you can't bench press your body weight i mean maybe doing a little bench press could help you jerk more if you're just that weak in the arms is it important to bench all the time and the more you bench the better you jerk no but if there's i mean everything has its place to kind of you got to try and see if it raises your ability to do the other thing but it's really tricky there's

no there's no rule about what and when and how you should do those things yeah he's got to try and see if it works for you you're you're good about that you're great about taking like new advice and implementing it right away and trying it and just seeing if it works yeah a lot of people don't don't do that very well i don't do that very well at all i'm like i don't know about that i'm gonna toss that around for a couple years in my head i mean the honest thing is if you were like okay i'll do a hundred banded leg curls and see if it helps me if well if you try it it helps i mean that's what louis told me to do yeah i mean people do that and you know it works go do a hundred leg curls with that band i was like i was like is louis fucking with me

he wasn't he might not have been he definitely wasn't see and the other thing louis told me to do was super wide stance straight leg dead yeah build up to a single and i didn't even do it i didn't even take louis simmons's advice and try i was like i was like ah i can't i can't do i can't do sumo anything anymore because my glute field is going to rip in half. I just can't do it anymore. It's a limiting factor with age. You've got to be smart. Talking about jerks a little bit, there's two things.

Is Louis a jerk? Speaking of jerks. That jerk. That Louis guy. Weightlifting jerks. So this past weekend, it was obvious that jerks were my limiting factor on my clean and jerk. I can jerk. I can't clean.

Wait. I can clean it. I don't know what I'm saying. Oh, my God. You can clean it, but you can't jerk it. That's what I meant to say. There you go. And it's not technique.

My positions are fine. If I may say, my positions are perfect. That's what I was told anyway. So I'm working on shoulder strength. And some things that worked for me in the past were heavy Turkish get-ups. And then surprisingly, or maybe not surprisingly to some people, is ring handstand push-ups. So in the past, I saw really good results, is ring handstand push-ups.

So in the past, I saw really good results out of coupling heavy Turkish get-ups and ring. And I think a lot of that has to do with, for both those movements, you have to practice a lot of stability, not just in your shoulder, but throughout your entire body, core included. And they're not as hard on you as doing a jerk. Right, jerks mess my shoulders up.

If I jerk more than once a week, man, they just ache all week. Yeah. That's one thing I've learned is that you got to be careful how many times you push a bar. It beats your arms up. No matter how you're doing it. If it's bench, if it's press, dumbbell pressing, jerking, push pressing. As you get older, the golden days of doing that three or four days a week are really gone. Yeah.

I used to be like, well, I got to get my shoulders stronger for jerks. So I'll do push presses on Monday and work on jerks on Wednesday. And then I'll max out. I'll do clean and jerk on Saturday and my shoulders are blown out. That's where it would be nice to have drugs because that's just not possible with a life and a normal body. So what I'm going to be working on. So for me, I truly believe's uh core stability and shoulder strength is my limiting factor i'm a jerk right now um so i'm going to be throwing in heavy turkish get-ups um probably at least once a week

i'm going to be doing uh some ring handstand push-ups i'm going to be doing probably one or two ring handstand push-ups uh every minute to be doing probably one or two ring handstand push-ups uh every minute on the minute for you know eight to twelve minutes somewhere in that range and then i'm going to be doing uh some jerk recoveries but with a yoke so i'm going to take the rogue i was just thinking about yoke work yeah i'm going to take the rogue what gave me the idea is last week we were hanging out with rich froning he was talking about how he likes to do overhead he takes the yoke and does overhead farmer's carry or or yoke walk yeah yoke farmer's carry yeah overhead yoke walk and i was like man i didn't even thought about that so um and i was

like how much weight i could use that for a jerk just that'd be a highly unstable enough weight for that problem yeah like uh we have the extra tall one at Faction, and that one's 200 pounds. So you get underneath it and then stand up with it. So just doing a jerk recovery with a 200-pound piece of metal that's rocking back and forth. That's a really good idea, actually. Yeah, yeah.

And you could load up all the weight you could possibly want to do a jerk recovery with. Yeah, it wouldn't be hard, not one bit. What I like about... I just possibly want to do a jerk recovery with yeah it wouldn't be hard not one bit what i like about what i like about 700 pound jerk recovery the yoke especially is you can make it more or less stable uh if you put the weights on the actual uprights and it'll be more stable and if you put the weights out on the feet it'll be less stable so you can actually kind of play around with weight versus stability in that in that case so um i'm going to be doing those things less pressing you know turkish get up you know you're basically stay extend the whole time you're moving your shoulder through a big range of motion while maintaining stability and uh ring handstand push-ups are just tough pressing but what i like about the rings is it tends to be easier on people's shoulders

because they can turn the rings to where, you know, wherever the pain goes away. Yeah. That's a good example of how, that's probably maybe one of the better ways to use assistance lifts is like, it allows you to get the work in without beating you up. That's probably where an RDL is useful at. The weight's lower. You're not

damaging your body, but you're still training some things that need to be trained, if it's something you need to be training. If you have no problem keeping in good positions, I'm not sure what an RDL will do for you. If you can pull it and you just can't stand up or you can't jerk it, then why do a bunch of RDLs?

Especially if you're a guy who can do an RDL with 400 pounds for 10 reps. There's probably no point in you doing any more of those. Might be a good use of your time to do something else. I'm no master. I'm no guru. But I would say maybe do something else. Yes, Chris, you are a guru.

Don't deny it. We had another question from a guy about using jerk blocks and pulling from the blocks. Like when to do that and why it's a good thing, why it's a bad thing you got thoughts on that um do you have softball softball question i know you have thoughts on that but i have thoughts on everything maybe you don't have thoughts on that yeah actually i i uh do not do a lot of programming from the blocks uh because most of our athletes have not been training for uh they haven't been weightlifting you know for years on end um and i i do prefer the stop versions of the

lift for most of them um yeah i do play around with the blocks a little bit with uh more advanced athletes and i think it can be really good uh depending on what they need to work on um if you're having trouble pulling underneath the bar doing a pull off the blocks kind of limits the amount of speed you're getting off the ground so you really have to work on the turnover to get underneath it um most people probably don't need to worry about pulling from the blocks i don't i don't think i do like it for people that have severe like ankle mobility issues and they like no matter what you do they're not going to be able to get into a good position from the floor so elevating them for a period of time well yeah can't help like kind of a different situation you see that so ever since i sprained the ankle i can't even get in it not that my

bottom position was ever even close to good but now it's even worse i can't even bend this ankle anymore yeah so i can't bend this elbow and i can't bend that ankle damn it it won't heal it's all on the right side yeah i mean i'm not what's going on i'm not old but my training age is actually kind of old now and shit like that doesn't recover as easy so frustrating i actually like where you were you were going with the blocks and uh people who can't get in good position i see a lot um people going to pull a snatch off the floor and the only way that they can get the only position they can get in is a rounded back in order to get that snatch grip you know that wider grip and get it off the floor so yeah

elevating it can definitely be good for those people but uh there's no good use we said targeting something that's maybe out of condition or if you're a higher training age you're a little more experienced getting working without beating you up or allowing you to do a lift you otherwise wouldn't be able to do all these are good reasons to do assistance It's not because they will magically make you stronger That's not really what they're gonna do and here I am talking about Blocks a lot, you know a month from now You might just see like blocks being thrown in like every two days on the block. There really is no telling I just I Just haven't ever spent a lot of time doing it

so it doesn't mean it's not good or anything like that it's just yeah i i tend to not program that a lot yeah like like for deadlifts or for example like in an ideal world i would like to start somebody off with a deadlift like from a block like above the knee and if they can do it perfect then put them below the knee and then if they can do it perfect put them like mid shin and you just kind of work your way towards the floor and you find out you know what height they can pull perfectly from and then as their mobility improves you can move them closer and closer and closer to the floor that's a good reason to box squats too for new people who aren't used to squatting it's probably pretty hard to not teach somebody to keep a good position and have them do

a box squat when you first teach them how to do it then you can slowly work that out and have them be comfortable getting down because the first time people try a squat it's obviously not very pretty they start reaching and they get uptight for no reason but having the box there allows you to inch it down in a similar way and the box is nice too you can start people on the box and then you're kind of starting at the end yeah and then they can stand up and then go back down as opposed to starting standing wondering where to put their feet you can put them on the box put their feet where you want them sit them up nice and tall and then just have them stand out of that position then they know exactly where to go back to yeah i guess the trouble is whenever you find these exercises you particularly like where you put all your trust in and you do it way too much then it

it you know it's like uh it's a facilitator that becomes a crutch like for for years i in a powder community a lot of them do nothing but box squats because it goes from being i'm gonna think of something i need to do in my training oh this will help me accomplish xyz to a dogmatic view like okay all i should do is box squats because that's what i that's the only thing that matters. And that helps me for reasons that I don't understand. But everybody else is doing it, so I should do it. Which is probably where I started from.

Not thinking about why I'm doing it. It's just like, well, this is what they do. So this is all you're supposed to be doing. Yeah, when you first start, you've got to find someone who you perceive to be really good at what they do. And just follow them blindly for a while. And then once you get some experience and some perspective perspective then you can start so once you start pulling your snatches out the box because well i just really like doing this and i'm really good at it and i'm not really good on the floor anymore so fuck i just won't do that now you don't need to do that anymore you should

probably try to work something else i think sometimes it's good just to throw stuff in just for the sake of variety though too it's like you know if you haven't done that thing in a while maybe you should just do it just because you haven't done it in a long time especially if you know you're not making a lot of progress at the time you know it could almost whoa doug was talking about this before he's saying i'm pretty good about like taking new ideas and just implementing them like sometimes i don't even care like the results that come out of some of the things that we try are not the results that i was looking for you know so i'm not like you know sometimes i'm like oh this is going to really

help over here and next thing i know i see this other thing happening it's like oh well all right i'll take that that's good benefit you didn't even know it was going to be there exactly yeah so um when you're talking about jerk blocks too yeah and jerk boxes. It's hard to get a good set. It is. Every set we've ever had falls apart. Yeah, I think that's everybody though. Everyone I know has got like – you beat them up pretty much. Yeah, I like those a lot, especially if you're going to do several sets of jerks,

several reps, taking close to your one rep max and dropping it back on your shoulders yeah like if you're if you're a decent lifter that's hard because that's a lot of weight you're gonna drop back on you so just dropping back on the blocks yeah i mean if you're overhead press like you're standing strict press is like 180 pounds and then you go over there and you jerk 320 and then you a bunch of negatives with 320 like that's some heavy negatives man you're doing like a you know 150 160 170 percent that's really the video the guy you know the guy who did the muscle snatch with 150 kilos yeah that guy yeah he's got 330 pounds you got you gotta watch

that how much you do sorry muscle snatch with 150 kilos oh i did see that that was awesome most impressive i've ever seen there's also a video of him doing a he power cleans 200 kilos which is impressive enough i mean a very strong easy power clean yeah and he does a set of five jerks with that and not very hard jerks i saw that too yeah that was also this guy is a monster five jerks in a row with 440 yeah and just lowers down catches it then a quick little shuffle of feet, boom, right back over his head. That's ridiculous. It's amazing. Tis not human.

Yeah, I know some people that like, if they can clean it, they can jerk it. That just makes me mad. They're probably mad too. Like, I wish I could get my clean

to be what my jerk is, you know? It's the opposite problem. But, you know, going back and talking about how my shoulders get beat up, like,

using jerk boxes and stuff like that, that definitely saves your shoulders instead of dropping them back on. Build your pair and use them in your gym. They're great. Yeah, there's plenty of resources out there on the Google. Type it in the Google.

Search it. There's all sorts of plans. I don't know of the best plan as of yet. I wish somebody would sell them. I can't seem to find them anywhere i can't i can't find anyone who's selling them just selling the actual jerk box like i just like i'll pay 500 bucks for shipping i don't care like i just want well you know uh well you can get like a good option may be those uh like at glen's in they use those plow boxes that they manufacture

they're padded that they jerk on them oh are they doing that yeah they can get you can use them for jumps but they are and i think elite fitness sells them i did see those those softer boxes and then they sell a couple modular units thin and thick and a top one that's got rubberized surface that you can you can pull and jerk off of and it kind of just sinks into it's like a heavy foam so you don't get such a rattle and destruction on wood. It kind of just catches it. I'm going to check that out. Might be a sensible option.

Plus, it's obviously a whole lot less of a pain in the ass to set these things up. It's a light fly block. Yeah, that's the other reason I like jerk boxes, because people move them around, and then they just leave them there. Because they're a pain in the ass to restack. They're heavy, man.

We had wheels for a while, but then one the wheels broke so now it's probably better to take the whole thing apart you carry each individual piece you know a thousand bucks for the blocks and you're probably done i'll think they're crazy expensive so you get a bunch of utility out of it you can jump on them you can clean on you don't have to worry about stacking up 100 pounds of wood every time you want to adjust the height right yeah i'll look into that look into it in my my free time i will look into that with your tim schwartz methods or whatever tony schwartz tony schwartz yeah if you're looking to be more productive at work look up uh tony schwartz he's written a couple of really good books as big as mine that's right he wrote a couple really good books on productivity so and i'm gonna read them if i ever find the time

that's it we're done we got talking about stuff that's not training so it's probably time to cut this off yeah uh thanks for tuning in um doug what do you got uh same thing i always have we talked about mobility issues earlier today not being able to get into a good start position because you lack mobility so yeah if you want to work on your mobility and find out where you have restrictions then go to fitter tv and click on the shop tab click on seminars and you can read all about maximum mobility uh there's also on that page uh explaining what's in the in the seminar there's a sample clip where it talks all about ankle mobility so if you have ankle issues you can watch the whole ankle section on that page it's maybe 10 or 15 minutes long.

People probably always think about their hips and shoulders and shit. They probably neglect the ankles. Yeah, people that don't have a lot of training experience don't really think about ankle mobility being probably the biggest restriction

out of almost everything. Yeah, your ankles are important. It starts at the bottom. It's your foundation. Like a house. I hate house building analogies, by the way. Every time someone's like,

it's like building a house. I'm like, damn it. It's built on sand. I get the analogy. Shut up. All right, Chris, what do you got? I don't know. Yeah, the blog, chrismoreblog.com. People seem to like that a lot.

Go on there, check it out. There's probably some new posts up there. It's one of my favorite blogs. Yeah, yeah, I think it's fun. I have a lot of fun. I push the boundaries of talking about stuff. That was intense. It's good.

Just trust me on this. And then the Simple Strength is up on the Fitter TV. People seem to really like that. People have been buying the shit out of that lately, actually. I think it's... Maybe more than maximum mobility. Not a single complaint. Whoa! maybe more than maximum mobility not a single hurting my feelings not a single complaint about it that's what i'm surprised i'm just kidding

not that we tell him about no yeah he gets his feelings hurt yeah what do you michael what do you want to plug uh man christmas season you are gonna have a product someday i will i keep putting it off i'm like um you know what you know what the here's the truth is i've got like five products in the pipeline and i'm working on them all and they'll be done in five years is a pipeline some sort of like all five at the same time that's right what's the pipe i mean like they exist in your head and then and not in any kind of polished physical form it's more of like a pipe dream than a pipeline i've got like five products in the pipeline meaning i had that idea when i

took a shit this morning oh that would be cool i just gotta like flesh it out and like manufacture it all this easy stuff i got the idea whatever i'm putting it in my end note or my evernote it's done it's as good as manufactured if i wrote it down that i was gonna do it it's practically done yeah that's for sure um now i am uh put doing a nutrition it's more about behavior change it's like a lifestyle nutrition talk uh next month so that's going to be the bonus for paul's seminar product which is coming out probably in the next week or two one of two bonuses one of the other bonuses is the the talk that i gave for one of the local businesses here in town which was kind of a portion of the faction foods nutrition course that i kind of whittled down just for people that are super super super busy and gave them only like the most practical part of the whole presentation so so your your presentation and that presentation

will be bonuses on paul's new nutrition seminar coming up and i just realized that i talked about my trip to st louis i did not even mention that i competed okay what i did we'll end on a positive note you pr'd pr'd my snatch yep so i uh i did a two hour i showed up heavy um and i you were heavy you're heavy body weight yeah so i competed 77 kilos which is 169 pounds and i went and weighed in i was uh i was about five pounds heavy so it's about 174 um because cory's scale at home is off so well he's canadian i don't blame him it was in canadian pounds that was the problem so canadian pounds doesn't hit a guy so i'm like i i was suited up every time i cut weight i swear I swear I'm never going to do it again. So I cut about five pounds in two hours.

No, I'm sorry. Five pounds in 45 minutes. I jump rope. They had Concept 2 rowers, so that was great. And Airdynes. So I cycled between jumping rope, Airdynes, and Concept2 rower. Just wore your ass out before the competition.

Yeah, I got five pounds off in 45 minutes, jumped on a scale, buck naked, got, I weighed in at 76.98. And then, I just crushed

a bunch of whey protein and some sugar, some Gatorade. And then, ate half of a Denny's breakfast. You were thinking all this through. I carved it up. I didn't eat anything for like 18 hours leading up. I actually did like, you know, I really had to lose some weight for this,

and it was more than I had really thought I was going to do. If you cup your balls and pick them up, that takes a half pound off. Damn it. Should have known that. Keep that in mind next time. You've got to stay on your toes too. So I got weighed in and I felt, I had two hours before I lifted

and I was near the end of the session since I was lifting some of the heavier weight. But, um. I was one of the strongest athletes in this local high school gym. It was middle school actually. Yeah. No middle school actually this is turning into a long story for shutting down the episode I felt terrible and then I

lifted and hit a PR so I snatched 113 kilos which is 248 pounds and clean jerk that was a PR and then my clean jerk was not a PR but it was 130 kilos I don't know how many pounds that is you cleaned easily and then were having issues with your jerk yeah the clean was easy and clean jerk was not a PR but it was 130 kilos which I don't know how many pounds that is you cleaned easily and then were having issues with your jerk

yeah I was having issues yeah the clean was easy and the jerk was hard you know what we end on the word of the day hearing that story inspiration

you're an inspiration to us all facing hardships facing hardships in your life overcoming them you know what who has to deal

with such a calamity in their life that they had to lose five pounds in a couple hours you did it and you and you won the championship. You won all the medals. Good job.

Inspiration. Quick, funny story. Quick like the last quick? Yeah, almost as quick. There's a kid, same weight class, same exact openers, and we tied at 243 kilo uh total and uh but he weighed he weighed in at 76.85 what'd you weigh in again 77.98 76.98 so like if you tie he cupped his balls you didn't but he's also 20 years old so he's a junior so so you got technically a $5 trophy still yeah so I still got the gold you're in the old man class that's right nothing says nothing

says you're accomplished like taking home that cheap ass medal all right guys see you next time thanks