Massenomics Podcast - Ep. 5: The Garage Session

Episode Date: May 9, 2016

   This week, we get a workout in the garage and discuss mobility and the olympic lifts, and look damn good while we do it.  Check out the short video of the lifting session: https://www.youtube.com/watch?v=Tx4Z18Dgxhk

M-M-M-M-M-M-M-Massanomics Welcome to Massanomics, the world's strongest podcast. Find us on Facebook, Instagram, and Twitter at Massanomics. Make sure you go visit massanomics.com. There you'll find the rest of our powerful content. While you're there, check out our store and buy yourself some of that sweet Massanomics gear. Getting more relaxed. We need recliners.

Okay, we're here from the Massanomics studio, brought to you by Massanomics.com. Today we're going to talk to you guys about, really not a whole lot. We just got in a little bit of a garage session. We had Tanner and Tommy out in my garage. We did just a little bit of work on some cleans and they got to drop some barbells and shit that they don't normally get to do at the old power lift and gym. That's dangerous.

Oh, yeah. So I'm Tyler. Next to me is Tanner. Hey, everybody. And across the way Oh yeah. So I'm Tyler. Next to me is Tanner. Hey everybody. And across the way is Tommy. What up? Okay so basically what we did was we just went back and got a little got a little loose just for something to do and we just did a little work on cleans. Tanner's had been working on it for a little while and we basically came to the conclusion that he's just too fucking strong for his own good. I think it might be not mobile enough.

But it's probably more so. It was funny because you haven't done that very much. But this dude was just cranky. He hit himself in the nose a couple of times. And yeah, moving the weight wasn't the problem. But's kind of interesting the uh like the amount of technique something like that takes that just looks so fucking simple yeah it's not yeah you see you see like a a little 120 pound korean woman just throwing that shit around yeah it's wild um tommy what do you think of the whole thing it seems like you're a little more familiar with

it you must have you know maybe worked on that back in the day or you do a little more consistently now I have spent limited amounts of time trying it out it is something I enjoyed when I used to do it just because it is something a little more technical you can't just force your way through it there is a certain amount of technique that is involved and so I always like that part of it but not really having the opportunity to have a spot where you can actually try to push it in any way, you know, everywhere else I've ever even tried to do it. If you don't get it, you're going to do a lot of damage to someone or something around you.

So, or you're going to piss and you're going to piss everybody. Yeah. Yeah. So it's just been one of those things. I haven't been able to push a lot, but I do like the idea of having the opportunity to actually go after it now. And you guys got some now you got some bumper plates and a only bar and stuff for the the for the new gym now so that'll be we're going to be cleaning up a storm so i think uh yeah it's pretty neat it's kind of funny though i was just listening to a podcast

this week and they were talking you know a little bit about like the situation tanner found himself in where he's strong enough to throw the weight around. But they always say that for those guys, you know, it's so much easier to take somebody who is strong and teach them the technique than to have somebody with the technique is going to take them so much longer to get that person strong. You know, you can, you can grind out and figure out the mechanics, you know, with just a little bit of practice, but to get to where you can stand up with five, 600 pounds that you're just, you're not going to get that in six to get to where you can stand up with five six hundred pounds that you're not going to get that in six eight months you know um but that's uh it was kind of an interesting interesting little deal um so down at the gym now you guys got bumper plates which is uh

gonna be pretty sweet yep yep um that's i noticed the first few times i was dropping plates both these guys would stare at me like what in the hell are you doing it was pretty scary it was there's a lot of things that could go wrong there i'm not used to that yeah so it's uh it was it's it's pretty neat though i i now like every time i train in the garage i drop the shit from overhead it doesn't doesn't really bother me at all but um you guys would be cracking iron i suppose if you did it down at the gym. Yeah, it wouldn't work very well with old York iron plates. But now we do have the capability to do it and have a decent Oli bar, so it'll be interesting.

I think you'll see a little bit more of it going on around there. Yeah. Start with the cleans and work your way into the snatch later. Yeah. That might be a little longer process. That seems a little more, a lot more to that even, even further. Yeah. Now, had you guys ever, like, I know for me, I was just kind of told about like power cleans.

I think I learned what they were when I was in high school, but I never, I never really did. And we were never really coached on them. I didn't really know what it was. And in CrossFit, we do quite a bit of it so that's kind of where I learned like what to do and how to do it and it's it's an ongoing learning process but where did you even come across knowing what they were hmm what do you think I guess I just being around lifting you know that people are doing that and you're aware of it and uh I probably messed around like thought i've tried doing them a couple times here and there but

uh until the power lifting program that i'm on we you do a little bit of cleaning hang cleaning uh once a week you know two sets of three is usually actually all we do but so i do it kind of every week but i just do it so poorly that i don't even know if you would call it hang cleaning what i do you know so it's nice now we went through through some things and i picked up a few things that i can at least be working on to try to get a little better at it versus you know a squat bench and deadlift i researched that on my own and i'm and i'm pretty self-aware of what i'm doing and what i should be doing and i i know if i'm doing something wrong i you can usually pick

it out and know a way to try and correct that but with this it's just i have no knowledge and it's just taking stabs in the dark so now i at least have a few cues that i can think about and work on and that would help me that'll help me quite a bit and it's hard because you almost need feedback you know what i mean like you you need to sometimes you just can't feel what your body's doing you know you don't know that that's wrong or you just you just can't tell you can't see it you just can't see the forest through the trees but um mobility is always the is always the issue it seems that most people have a huge one for i mean once you have a limited amount of strength the mobility is where the where most people get stuck so wrists and elbows and hips and knees and ankles and like that's the thing too is like you know a good a good front

squat goes a long way like just being able to to grab a good front rack and you know tanner's well this is now probably a month or so ago but you know you were still doing the like the cross on front squat yeah and um i had seen a few things about it where they see you know they said that doesn't really that's not getting you closer it's allowing you to be upright in your body when you're so you're you know the rest of your body's doing a quality front squat but it doesn't mirror the same position at all as far as correct yeah you're not like you're not getting closer to having that good that good front rack but tommy comes in just out of nowhere and just you know the back problem backs of his hands are touching his collarbone with no issue and elbows are high that was i'd say he's more

of an anomaly amongst like our group of power lifters you know there's more guys that look closer to what i look like than look what what you look like you know in our group i think probably yeah um and it was is that something is that a little bit more natural to you tommy or uh i i think uh part yeah so for me just the mobility thing has never been an issue i could always get into any position or basically sit my butt to the ground and lift my elbows up to the top of my head whatever um but yeah and i think just kind of practicing that on and off for a few years now and i had spent a little time watching some things on youtube here and there to kind of pick up a few tips and um you do kind of get a feel for it if you start to do it right it does kind of feel like oh this kind of clicks a little bit it doesn't hurt my body it just you do kind of get a feel for it. If you start to do it right, it does kind of feel like, Oh, this kind of clicks a little

bit. It doesn't hurt my body. It just, you do kind of find those natural spots. Mobility is always the thing too, where like, like you, you have it when you're a kid, like every kid has it. And then at some point you just life grinds it out of you or you just spend too much time sitting in a chair at your job or. And you see those little kids, like every little kid can run run full speed jump as hard as they can and land on their knees

and it doesn't it doesn't do anything it is you think both of my legs would break off if that happened that's that's another thing i saw people talking about too it's like toddlers if you watch them they'll squat down to the floor yeah like all the time like that's just a normal position to them is to just a standing like squat, like ass to grass squat. Yeah. And they, they do that rate, you know, it's just like a natural thing for them. So it's almost like we train our bodies for that not to be natural over time.

Yeah. I think it's something that just, you just fall out of, fall out of as you get older. I think you just, you, one of the things I learned is you, the way you move 24 hours a day kind of dictates how you are a hell of a lot more than what you do in the gym. And it makes sense, too. I mean, if you're sitting in an office chair for eight hours a day, why would your body be flexible? You're teaching it to be almost completely rigid and not move at all.

I think the big problem is toilets. Like we should be squatting over holes and shitting like they do. Squatty potty. Yeah. It looks legit. Yeah, sitting in the combination of toilets and cell phones. So now I'll go into the bathroom. It could be ours.

That's a running joke at home with my wife. Anytime there's something important or something that she wants me to be doing, I'm like, oh, got to take a crap. Emergency crap here. I have a theory, too. Oh, got to take a crap. Emergency crap here. I have a theory, too. I think as I've gotten older, it seems like my cell phone is biologically connected to me now because I cannot poop without it. Oh, it's the weirdest feeling ever.

You get there, it's like, what do I do now? What am I supposed to do? Do I actually just stare at this wall? That's when you start. You do what you used to have to do, which like read the the labels on the shampoo bottle not anymore ladies and gentlemen that is the first of many massonomics poop conversations and there will be more i promise um no yeah like my son he's uh eight years old and for christmas this year he wanted like a you know like a little weight set so we got him a just a light barbell you know a little kid's barbell and uh it was funny that he grabbed it first thing he did as soon as he grabbed that was put it i had him just grab put

in the front rack and sure as shit hands are perfect elbows are high he squats down and his butt touches his heels but his heels stay down to the ground and you know it's made me super jealous you know when i when i started basically coming off the couch, I couldn't squat to a 24-inch box, you know. And just doing air squats like that hurt after a while. I'd get blown up, you know. And it took me a year to get my mobility now to where at my size, you know, I can get down in the hole. I can get there pretty quickly. It sure takes me some warming up to get there.

But, yeah, I don't know if I ever had that mobility when I was a kid, but I'm sure it was there. You know, it's interesting. What about mobility work? Is there anything that actively you guys do work on now? My hips are an issue for me all the time. So, like, as far as for my squatting i'm always working on mobility that that way like every day before i squat it's about 10 or 15 minutes of uh

not not static stretching but uh i don't what's the term for that when you're actually moving and like uh i don't know dynamic yeah like dynamic yep yep so i'm so i do that and then i do a lot of that but but the only static stuff i do is i rip the couch stretch i don't know if you guys know what that is i've been working on that and when i started that i literally couldn't like i mean i couldn't even get close to the starting position of what you're what it's supposed to look like and now i can do it up again if anyone's ever done it before if you do it against like a couch or a bed it's one thing but if you go actually against the wall and put your foot uh vertical against the wall it's like a whole new balled game of horrible pain yeah like so i'm getting better at that you know

that's something that's helping but with like the cleaning that we're doing here today uh mobility thing that i need to work on more or a comfort level is like my wrists and my help you know like my elbows to my wrist that area there and uh you know like you're talking about too with uh front squats the way i used to do it before with the crossover hands that wasn't helping my wrist positioning ever at all. And you kind of showed me that, uh, idea with putting the weightlifting straps, looping that around the bar and front squatting that way. And that's started to help. Yeah. And if you, if you don't know what Tanner's talking about, what we do is you take, you just take your weightlifting straps and you loop them around the bar. And then that way you hang on to the straps. You let the weight sit, you know,

kind of on that chest and shoulder shelf, like you would if you're in your front rack but then you hang on to the straps instead of crossing your arms and that way your elbows rotationally are in the they're in the right position and then as you as you're working on it actively you can you can pull your hand down further and then so if you work that consistently over time you'll be able to gradually creep your your hands closer and closer to that bar until eventually you can get a couple fingers on which really is all you need you know i still it's been a year and i still two fingers three fingers when i catch in the hole of a clean is when it's heavy that's good enough for me you know um what about you tommy is there anything mobility wise that you like that

just fucking drives you nuts or not really um as far as getting into any any spots or feeling like i'm limited i'm really not um you know one of those freaks of nature i just need more mass on my friends but uh no it's usually and you know as far as getting loose and be, you know, I couldn't just walk into a gym and just instantly slam down to the bottom of a squat. I still got to do just a little bit of, I'll do a little bit of static stretching, maybe just some like air squats, things like that. And I think the other big thing too, when you get going is just staying warm. I think a lot of people don't realize the importance of like getting a little bit of

a sweat going and just helping get all that extra blood flow to the muscles. And, you know, knee sleeves help with that. But even wearing sweatpants, you know, through several sets and even maybe even a sweatshirt too just to get your whole body kind of warmed up. And once you get used to that, the idea of kind of being cold while you're lifting, it almost just hurts thinking about it. So that's one thing I was conscious of too. Some of the worst things in my garage is in the winter. You know, I don't heat it fully. So in the wintertime, I'll go out there and it'll be cold.

And that barbell is cold. And you're cold. And you turn the heat on, you might get it to 50 degrees. But man, is that rough. And since most of what I do in the garage is Olympic lifting, because if I'm going to do any strength work or if I'm going to go do a CrossFit workout, I'll just go down to the gym and do it but doing that uh olympic lifting where you got to be fast and you have to be explosive doing that cold with a cold barbell is is rough your joints hurt yeah

it's uh it's it's not any fun so a new heater will be in there this summer um and for me mobility has been like this long, awful road. You know, it's been, you know, the bottoms of my feet. I had that, you know, the squat where your knees would roll in. Oh, yeah. And my feet would collapse. And like everybody else, I thought it was because I was special. And I had special feet.

And I needed, you know, like I needed orthotics. And I had, you know, I had gotten orthotics because I had foot problems and I needed orthotics. And I had gotten orthotics because I had foot problems just from being fat and walking wrong. So I was convinced when I started squatting. I just told him, no, it's just the way it's going to be. I have special feet and I just am never going to be good at this. And I worked and worked and worked on ankle mobility and calves and, you know, focusing on driving my knees out. And it's, it's really come really quite a long ways now.

And then, but working, going from where I was before to now, like, you know, catching snatches and cleans at that, in that ass to grass squat is, you know, just being able to do that at all is a, is a, makes a big difference. just being able to do that at all is a makes a big difference yeah but for me you know i'm 32 years old so it takes me a while to get into those positions you know i i get on the rower and i hammer you know in the garage i'll hammer 500 meters just dead out sprint get the blood pumping and get my legs loose and that's good on the hips too i find that like more so than the airdyne if i get on that rower and i just go and i can not do my narrow knees but widen them out a little bit at least my hips will get warm and and that uh it gets me there a lot a lot better but mobility with the olympic lifting is

is really almost all of it especially when you talk snatch you know we didn't do any of that stuff today because um we had we had one day but uh we'll probably you know mess with it eventually just for something to do and give us something to talk about oh yeah um but that's a huge mobility thing you know like have you guys ever messed with like an overhead squat i don't know if i've ever hardly done one in my life i don't know if they're gonna attempt to do one i don't think i have it's terrifying like the first time I do it, and every day now, I practice Olympic lifting a lot, but every time I do, if I grab my first 10 overhead squats, which is dog shit, I feel like I'm falling all over.

It seems like it takes me 10, 20 reps before I'm able to actually get it together and have it feel good. But we have a guest here in the studio we got a cat trying to get out i didn't know we were having a special guest we have we have an enormous horse-sized dog here that we my wife has in the basement right now but apparently the cat wants out of the studio so horse size isn't a joke it's literally he is the size of a horse i mean which is a like a small horse yeah like definitely a deer sized dog but so we got all the critters out of the studio now so we're back at it but um but yeah like the mobility that overhead squat stuff is nuts because the ankle mobility

is what trashes everybody and what most people that are you know almost every but every lifter has to work on their ankles almost always. But the other thing that you don't run into a whole lot, you guys might with the bench press stuff, is like your thoracic mobility though. You know, being able to have your hands overhead and, you know, having a bit of a mobile spine is something that that's where I suck at. I'm just super rigid. So that overhead squatting will be, that'll be a fun little test. One of these days, that'd be tough. So like, uh, what, what's a weight that you would do sets with for an overhead squat?

I almost never push it for, I never do it for strength. Um, and there's some Olympic lifters out there that kind of talk about, they'll, they'll joke about it. Like what the hell you do an overhead squatting? You know, there's a lot of guys out there that kind of talk about, they'll joke about it. Like, what the hell are you doing overhead squatting? You know, there's a lot of guys that can snatch more than they can overhead squat. It's just, even though you're standing up with it in the same position, a lot of guys will never even practice an overhead squat. But for me, that's where I work my mobility and that's how I get comfortable in the hole with weight overhead. So I'll work for sure at like, I'll put just plate on and work at like 135 and I'll build to 185 to 225, something like that. But like, if I don't feel good and I'm not warm and loose, like it's terrible, you know, and you start moving all over the place and, um, really you got to

have everything in order from your, your wrist, your shoulders your scapula your upper back it's a lot of damn work usually what'll happen is the first time anybody tries to overhead squat they'll be like this is the dumbest thing i've ever done i don't know why does anybody need to do this but it's a it's a good test of mobility you really see where you and trying and i try to do it without my lifters on um because the ankles the ankles are always a limiting factor for me and for a lot of people so if you have that high heel you know you'll get a lot further in your overhead squat but you won't get any better with your ankle that's that's just like even back squatting even low bar back squatting or any of my back squatting i am more comfortable with a little bit of a raised heel but i'll train it for blocks in just my flat shoes you know flat sold shoes like chucks or

whatever i wear and even though i know that's not my optimal you know i could move more weight with my raised heel or my wedge but just to my theory is it's just working my ankle mobility a little bit more you know if you can do it in flat shoes yeah it's just working my ankle mobility a little bit more you know if you can do it in flat shoes yeah it's just going to be that much more comfortable when you go to the wedges what do you lift in for shoes tommy uh i will do well deadlift i'll use chucks just something flat and do you squat in raised lifters so that is a bit of a new development for me it's been a transition and yeah um my squat has always felt really really comfortable in flats and uh it's just one of those things the more you read on it they just say that

everyone at the you look at the national maybe not even so much national but at the world level look at all the top competitors and they will all be lifting in a raised heel of some kind and i just thought it seemed like you know maybe this is a good thing to try out and so i got them and my first impression on squat was i don't I don't really care for this. Like it didn't, it just felt like it was pushing my knees forward a lot more than what I was used to. Um, I did like the base. It felt like I had a really, really solid base, but, um, it took some time. I've been sticking with it for probably about two months now is how long I've had them. And I'm at the point where I'm starting to feel a lot more comfortable i feel like i do notice it putting a little more of my

quads than than with the flats where you get more of that posterior chain but um it is it is getting more comfortable for me as the weeks go on and then bench i do love lifting i do love benching with my sweat with my lifters i just feel like that puts me just gives you that little bit that you need and it just feels that was one from day one. I was like, oh, yeah, this feels kind of nice. Nice. Do you, now, like I've never, ever lifted it. You know, I didn't lift in chucks.

I've never even lifted in a flat shoe. Like when I came in, I was squatting in running shoes, which sucked, you know, because it was 350 pounds. Plus, I was still kind of strong enough to move some weight. 350 pounds plus i was still kind of strong enough to move some weight so 350 pounds of me plus a few hundred pounds of weight on my back you know those poor little nikes were just like you know that heels just getting mashed and rolling around and there was no uh um and i and you know my my feet are special so i i blamed it on my my special feet and then i actually got um a set of reebok well i think it's the same ones you lift in the crossfit lifter twos yeah i think that's what mine are too and um and and the first time i got those i thought man it was perfect i've never felt so glued in

um my ankles my i was able to keep my shit together as far as keeping my feet and my knees in order and um and then i for the o I said, well, I, I was just seeing everybody lift in the Nike. I don't know how you pronounce it. Romaleo. Romaleo. Romaleo. I call them, I call them my Tony Romos.

So, um, so, and then, so I got a set of the old Tony Romos and they are, uh, it was a game changer for the Olympic lifting. I think those and Audi Powers are a 75 millimeter heel. Yeah. And maybe those, like the CrossFit lifters Reeboks that I have is like a 65 millimeter heel or something like that. So it's not as, it's somewhere in between. And having lifted in both, it's a significant difference. To where now I'm kind of like, I don't know what use I have for my Reeboks anymore.

Because it's just halfway in between. To where what I'll do, well, now if I deadlift, I'll deadlift. And I have Nike Metcons, I'll deadlift because it's a flat bottom shoe. It's got like a heel cup, but it's a flat bottom shoe for the most part. And I like those a lot just for you know getting around you can still kind of squat in them like a you know but i've never done the the chucks thing um that was just look like there's nothing to them which i suppose is the point yeah um you know what i did when i started with my with my special feet um i i, I kicked my running shoes off when I'd squat and I, I tried to squat

barefoot. And that was when I realized that it was that my shoes were giving me grief because I'd go barefoot and my feet would, you know, my knees wouldn't roll in and my, my feet wouldn't collapse. And it was so definitely having like a big soft jogging shoe was not the not the way to be throwing weight around that's for sure um what about um is there anything you guys do from like a programming standpoint you said you've got some some like hang cleans or some power cleans in your program where does that is that supposed to be training just explosiveness yeah explosiveness and i think it's really uh like an upper back like the pulling motion i think there's some carry over Yeah, explosiveness. And I think it's really like an upper back, like the pulling motion. I think there's some carry over there, but explosiveness is part of it.

But I train it, we train it on deadlift day that we're deadlifting. Okay. And actually too, even on deadlift day, we do front squats. Yeah. We kind of do hit both of those. Yeah. We do hang cleans and front squats on the same day that we deadlift. But yeah, the big, I think there's, you know, it's kind of generic to say,

but I think there's carry over to all three of the big lifts that we do, you know, because it makes sense. You need to have, you know, you wouldn't associate with a bench press normally. It wouldn't be a common thing that you would picture, but I think there's some benefit to the bench press. Anytime you're building your back bigger and stronger, that's an important part of the bench. Plus that hip engagement. That's what i think a lot of it yeah and i think i think that's what i when i work on squatting now that's the part that i'm trying

to figure out is how to you know engage my core into my hips as i'm coming up because then i get you get so much more speed though you know that's like the key to your speed um so when i clean now that comes a little more naturally but then when i squat i have to like the key to your speed um so when i clean now that comes a little more naturally but then when i squat i have to like i have to focus on getting that you know but um and i think like we had talked about earlier athletically you know if you're training high school athletes or college i think that's why you know a clean you know a triple hip extension you know a full extension lift is important because athletically it's good to have that speed. You know, that's the movement. That's where your power's got to come from if you're a lineman, if you're, you know, really if you're doing almost

anything. Really before we go back to the mobility thing, what sports did you guys used to play? Did you have any issues? You you know I noticed when I played basketball and football I played all those sports on my toes so when I first came into squatting I did what a lot of people do it was squatted on my toes you know when you play defense in basketball you're on the balls of your feet and it took me a long time to just be able to do that with my with my heels down do you guys have an adjustment period like that when you came into lifting or was that something that you kind of had figured out uh i think for squats i just i kind of i don't know if it was through someone teaching me or i mean i'm sure it was probably

someone teaching me i don't think i would figure that out on my own but just i've kind of always had that heels down and i think part of it's just the the ankle mobility in the first place um because that is you know the one i think a lot of people just struggle getting to the hole because their ankles don't want to let them get there yeah and so part of that that was never really much of an issue um trying to think if i really had anything else that was a big limiting factor i think for me i was just never strong enough to do it wasn't so much the mobility was there the strength just had to come along yeah I think for me uh it I it's been a while you know trying to remember what it was like then but I think it always felt pretty natural to sit back on your

heels but the ankle mobility has always been a limiting factor for me for sure you know I've had several ankle sprains from playing basketball you know you come down on someone else's foot and roll it over. And I've probably done each one of one of them five times. So I don't know what an MRI would look like, but in my mind, I picture that there's nothing left in there. Like, it's just like a couple like jaggedy old bones, just like mashing against each other. Uh, so I, I battle with kind of that ankle rolling thing a little bit, but, Uh, so I, I battle with kind of that ankle rolling thing a little bit, but, uh, I've worked on that long enough that it's still, it's, that's, if something's bothering me, it's, that's not my biggest concern. You know, I have, I have more problems with my hips and some other areas that, that, that's

not tops on my mind anymore. When, uh, when, and when you work your ankles, do you do, you know, how do you, when you do it, do you do like basically that calf Achilles stretch? Or do you also do anything where you're trying to push through the front? You know, where do you feel like your restriction point is with your ankles? Yeah, I think that feeling of like putting it flat on the ground and then trying to extend your knee forward above your toes. Like that's where I have a lot of a limit there big time. toes like that's where i have a lot of a limit there big time you know that that stretch in your calf and it kills you know hanging it off the back of a step that's that feels really satisfying

because it feels like a stretch that's not really what but that's not what's stopping me from moving and that's the problem is that front the of the ankle what they call the dorsiflexion or whatever when i when you get into that position like it doesn't feel like it's anything you can stretch through you know it just feels like that's just stuck that door is closed but um yeah i mean it's it's something i think if you work on it before every session like that session is better for you having done it and then cumulatively it just takes a long long ankles are the thing that takes a long damn time so basically to wrap up today's episode tanner's strong as shit and has bad ankles tommy's getting stronger and is like envy

makes us all jealous because of how well he can move and uh i'm somewhere in the middle um but thanks for joining us that that'll do it for today um you know you can you can hit me up on instagram at tyler f and stone tanner check me out on the instagram at my at massonomics and tommy and you can find me on the gram at tomahawk underscore deep and don't forget find us on facebook like our facebook page um check out the rest of our stuff on massonomics.com buy yourself shirt hat check out all of our sweet articles all that other stuff so um thanks for joining us today and stay strong see you later you just heard the massonomics podcast with your ears? You're welcome. Check us out on Facebook, find us on Instagram at Masinamics and make sure you visit Masinamics.com and buy some of that sweet Masinamics gear.

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