The Okay Podcast Powered by The Strength Co. - Ep. 110: Bowling, Squat Programs & Matios Side Bars

Episode Date: May 22, 2026

Grant Broggi, Jeff Buege, and Trey Gottlich dive into Marine Corps-style “staff brief” chaos, Cajun Sergeant Major impressions, training while sick, squat programming for busy dads, and surprise guest Matios crashing the show out of nowhere. The guys also talk Texas towns, lifting consistency, deadlifting at 11 years old, Bitcoin, soccer, and the reality of getting back into training after weeks off from illness. Podcast Hosts:Grant Broggi: Marine Veteran, Owner of The Strength Co. and Starting Strength Coach.Jeff Buege: Marine Veteran, Outdoorsman, Football Fan and LifterTres Gottlich: Marine Veteran, Texan, Fisherman, Crazy College Football Fan and LifterJoin the Slack and Use code OKAY:⁠https://buy.stripe.com/dR6dT4aDcfuBdyw5ks⁠Check out BW Tax: ⁠https://www.bwtaxllc.com⁠BUY A FOOTBALL HELMET:⁠⁠⁠⁠https://www.thestrength.co/mrhelmet/?utm_source=The+Okay+Podcast&utm_medium=Podcast&utm_campaign=Okay_Pod⁠Timestamps:00:00 - Intro09:26 - Staff Brief16:12 - Surprise Matios Side Bar!31:23 - Staff Brief (cont.)39:28 - Squat Volume vs Intensity For Dads01:04:40 - Stuck Bench Press Tips01:13:25 - 50 Cal Challenge01:29:58 - 250th Birthday Strength Co. Plates01:40:01 - 5 Below01:45:06 - Arsenal01:50:19 - New T Shirt01:54:18 - Pizza Hut Classic01:56:58 - Insane Bowling Story02:04:52 - Sign Off

Meo my own. We got a goal for the people down the bar. Here we go. Yeah. A little. The kids are you coming to see. Son of a gun. Number one Cajun podcast in the world.

We've never been more Cajun. Is this a. Is this 110? Ooh, I got a hot mic. I got a hot mic. 110. A firm. Sorry, I got a little excited there.

I was looking at Chow Radar. I was listening to Jampera. All right. Welcome back to the episode 111 of the OK podcast. Powered by the Strength Co. I'm your host, Grant Brogey. I'm joined in studio live by Mr. Robert, Trey Gottlitz, the third.

He's the father of three. was a time when he had three under one. He technically has three under three now. There's no need to get into the math business. As a homeschooler, I'd actually recommend you stay away from the math business. But if we got into the math, technically he's three under three. And he is joining us today. I didn't do my homework.

And so here's the problem. Here's the problem with this Texas crap. I'm just going to give it to you guys straight. When I talk about Texas, people like it. One time I made fun of Texas and I said from Chester, Texas. And I had people from Ohio going, oh, my goodness, that was so funny. Who in the world would be from a city called Chester, Texas? And they made fun of it with us.

I was like, yeah, Texans, they're the worst. And we all laugh together. And then the next week, I'll be like from Odessa and someone will be like, I love Odessa. And last week we had Barclay West. Okay. Bishop. Bishop. Yeah, Bishop, Bishop.

So here we are. Me making fun of Texas and Jess. And I got him. He's like, my mother's from there. Barclay, I don't know what I promised in the podcast. So there's three people on this podcast. One is present. His name's Jeff.

49% stake of strength go. Yeah, Grant and Trey immediately dump everything that happens in the podcast. If you text me on Saturday and say like, hey, that joke you told about landmine presses was fun,

no idea we're talking about. It's five days ago. So, Jeff is a steel trap. He's the killer bee. He's the bee and the killer bees. I digress. Bishop, Texas, Barclay West, we owe you something.

I said if someone's from this town, we'll give you something. I don't know what I promised, but whatever I promised, I'll give you. So, I feel like it was a shirt. I might be wrong.

I feel like it was a sticker. If for, you know, I feel like it was a couple of 45 pound plates, I feel like, there's some stickers. A sticker of equal value to a hundred pound plate.

Okay. With that set. Yeah, really nice. I'm looking through today's orders and I'm looking for the last order. Here we go. With that said, I found one.

What's that said. Joining us, Robert Trey Gautilch III from Columbus, Texas. Ooh. You guys know where that is? The best Columbus. Do you know where that is

right off the tip of your cap? I'm going to take, I'm going to say it is in the Houston area. That's a guess. It does sound west. sounds like the spur off the coast of Louisiana Jeff's going to do some fat chicken.

It is just west of Houston pretty much not dead center between Houston and San Antonio a little more towards the Houston side of things but you're pretty spot on but you did

set yourself up nicely with just you know the massive sprawling area if you're going to guess it's got to be in the Houston. Although you got a water on one side, so you're kind of hemmed in there with, with,

$3,699 per the COVID 2020 census, which we take that with a grain of, yeah, we take that with a grain of barbecue sauce, if you know what I mean. Pretty, pretty close to birds barbecue as we,

well, we're gonna, we're gonna, we're gonna talk it on to Chow Radar. It's on an I-10. Correct. It's on the southwest side of the Colorado River. indeed for for those that are curious the median age is 41.6 I feel like guys we could go there and be young bloods

oh man they're master's lifters there you're just going you're going right past seewee and you're going to love this for every 100 females there's 97.9 males there you go just if you won that one-to-one ratio there's a Santa Claus Museum. Oh, Hispanics are beating the blacks over there. So it's 57%

white. In what way? In population. Sorry. Ah, right. 17% African American and 28% Hispanic. So odds are good on

you know, tacos. Beating some nice people. Food. 1.1.1% agent. I would not order sushi. They have an independent school district. We've got

three major highways, the I-10, the U.S. 90, and the SH-71. What does S-H-S. stand for? Is it mom, I'm sorry. Is it State highway? Oh, state highway. Yeah, that's what I meant

state highway. Yep. That's what I said, mom, state highway. Yeah, Jordan, fix him post. Yeah, Jordan fixed that and post. They got a New England Patriot from there, La Adrienne Wadale. Okay. And Colorado River goes straight through that, don't it? That's kind of crazy.

That's like, that's like Georgia being directly south of Columbus, Ohio, which will always blow my mind. Like the Colorado River runs through Texas. What are you going to tell me next that the arc floated down the Mississippi River? Anyway, joining us. us from Columbus, Texas. Robert Trey Gallage to the third. We're recording live in studio. I'm in South California, not to be confused with South Carolina, which we miss greatly. And then joining us from Greater Salt Lake City, Utah area, known for Cajun food. If you go to Chowardar.com, click on Utah. A lot of options in Utah. Greater Salt Lake City area, Mr. Currently not in a drilling status, Mr. Jeff Bouchon.

J, Buege, baguette, whatever tickles your fancy. The price of Bitcoin, look at me. I'm like not even ready. $76,634. We're dropping. So the Israelis beat Thomas Massey today, which means that Bitcoin needed to take a hit. And so Bitcoin's taken one for the family. If you ask me how that's connected, I'm not sure.

But I see a lot of it on next, so I assume it's connected. We have a lot to talk about today. Episode 110, 110, which means that rep 1 of set 2 is complete. I think that's how the math works. What else do I usually say in the preamble?

Actually, technically we're still in rep 1. Who are sponsored by? Oh, yeah. Powered by the Stranko, sponsored by BW. tax. Got a lot of BW. Tech stuff. Mr. Helmet,

big helmet guy sells helmets sponsors us we appreciate them yeah you think after 110 we'd get this down

well maybe next week let's just wrap it up it was a good that was a good try yeah it was a good effort it was both of you guys shut up

and with that alternative to be three all right eddies eddies At ease, at ease. All right. Okay.

Hey, try six real quick. Just want to say three. Thanks for doing. I appreciate these guys we had coming in to join the staff brief. I got a lot going on in the world right now. All right. You got Israel. You got Iraq.

You technically don't have Iraq, but I went to Iraq. And so I talk about Iraq a lot. A lot going on in the world. Remember, Phops is not to be confused with cops. which is not to be confused with ops. And trash is always a mission. Thanks for what you do. The meeting is the meeting.

Three, back over to you. Thank you, sir. Thank you, sir. We'll make sure that we keep the main thing, the main thing. And, hey, if it ain't raining, we ain't training. Just want everyone to remember that, okay? That even goes from when you're picking up trash. Okay, let's take it over to the one.

start us off with some admin-related stuff, whatever you got, one fire away. Good afternoon, sir. Good afternoon, staff. My name is Lance Corporal Walker. I just checked in last week, and it appears that my OIC, I'm not even sure what that means, but they say that the OIC runs thing has been on leave since I got here. There's actually been no one in the office. There's just this piece of paper they put on the door that says closed for training and it seems to work no one never comes in because they're closed for training but i got here and i would actually like to work i signed up to serve my country um and i'm excited to do that um but they there was a note on the computer i think it was on my gunny's computer and it says if anyone ask say that the numbers are bumping

So, sir, I just want to say the numbers are bumping. Nothing for the other group. Yes, oh, yeah. There's Sergeant Major here. I give that OSCE a week of leave. He came over to my house for a little bit, and I just gave him a week to leave. Little Andrew, don't you worry about that right there.

What should you go and count the Jimmy's in the Joe's over there for me? Okay, thank you. Hey, Kajun, Sergeant Major. This is the other Kajun Sergeant Major. I didn't know that we was both on the same friggin dang call. I just finished up some crawfish and boodin. I wanted to say, if

anyone can't go to your house this weekend, send them over to my house, because I'm also giving away leave. Now, I ain't given away them seven-day leave blocks, but I'll be giving away a 96 and a quick fast and a hurry, go targets. Go tag.

Oh, great. Okay, good stuff from our admin shop. Good to hear that the numbers are bumping. We were, you were going to asked about that. So that's good. Your gunny lead into things. You got a great shop over there. You're going to get a lot of good training in at that S-1 shop. They're always training. Never can get anything done as far as, you know, admin stuff goes. Would I need assistance? But they're always training. So they're trained ready to fight. They train like they fight.

So they're ready to kill. Yeah, great stuff from the Sergeant Majors. Thanks for keeping morale high with the leave. With that, Let's go over. So, Opso XO over here. I just want to say, I think you met Sargent's major. Oh, yeah. As you were, as you were, sergeants major. Yeah.

All good, brother. Hey, brother. That's what we do. Yeah. You know, majors taking care of majors. That's what we do. Yeah, you want to link up after work, maybe get a bruskey. Let me know.

All right, brother. A couple, couple IPAs were big on those. What are these boys and these boys talking about hanging asshole on the child? I don't know. Wait. Is that a kid? Roger Major, this is the other Cajun Sanya Major. Oh, this is going to get old quick.

I love it. Nope. I don't think it will, though, honestly. Never going to get old. It's not. A lot of comments appreciating the bayou. It's going to be funny to us. And then everyone's going, all right.

I mean, that's, I think that's the whole. That's all that's true. That is true. Yeah. All right. S2. S2. Intel.

What do we got? What are we got? What are we got? What are we got? This is trash five sidebars to a minimum. Oh, sir. Sorry, sir.

And Cajun talk to a minimum. Good luck with that. Trey, that's you. You're the S2. Oh, yes, sir. I'm filling in for the S2. Filling in? Hey, yes, sir, yeah.

It's the S4. S2 is trying out to be a hot, you know, one of those Marsak dudes. So I don't know where he is right now. Okay. S2 wanted me to tell you that he, is on X, currently looking up

if the straight of Hormuz is open or closed. Yeah, we got to look that up right now. Yeah, could get real time, real time update. He said he was blocked by the straight of Hormuz. Oh, the straight of Hormuz. That account, yeah, they have their own account. That account blocked him, so he's not a hundred percent chirp. So I told him to go to, hey, we've been going to

is a straight or Hormuz open.com. Currently, the answer is no. No. Okay. Good to know. Okay. Thank you. That's all the S2 had.

Yeah, he's, I said, hopefully he makes it through Marsok. Two, did, did you come on to find out from us if the straight was open or to brief us that the street was closed? Well, this is the four filling in for the two. Oh, right. That makes sense. That makes sense. That happens all the time. All the time.

I do it him a solid. Yeah. Yeah. Yeah. No, it's the collateral billet typically of the S-4. four to also be the incidental operator. This is chaplain. I'm filling in for God.

And we're screwed. Okay. Oh, sorry. Wait, not my turn. Are we not on the four? We're on the two.

Yeah. I'm still in the two. Yeah, it's a little confusing. We got to keep your head on straight. You head on a swivel. We got fours briefing for twos. Yeah,

apologies. He's trying to do them a solid here, gents. Not sure why we're getting the, the hate here, but, you know, I guess I want to do that again. Okay, my fault. Well, I just, I think it's kind of derailed the brief a little bit. I think, you know, we just

stick to our, you know, stay in our lanes, cover down. I think a six could maybe be, oh, we got an outlying station calling in. What do we get? I don't even know who this is. We're just going off the rails tonight. Oh, we got an outlying station over here. Oh, my gosh.

Hey, is, is, oh, is, oh, are we, switch and should we all switch to Spanish real quick? All of us. All of us. Yeah. Sure. Sure. Sure. Okay. It's obvious. Clear.

Okay. Uh, Buenos no. Thanks to you for to have me in this in this podcast. It's a good to be with you about you.

Ah, yeah. Yeah. How, how's it? How's it? Straight to see you? Straight to see you? For,

for my, my, my, my, my, my, how do you say la vaca? Moo. La vodka. Mu.

La vodka. Mu. And then me, my vaca. Oh. Anyway, Outline station here. We got the four on.

Matios, you are representing the dental section. Do you have any dental updates for the medical battalion? I'll be in Colton tomorrow,

by the way. But do you have any dental updates for the the group. Nah, you know, there's these sticks they sell on TikTok. I got to ask our dentist friends out there in Rialto. I think they work, man. I don't brush

my teeth. This is just genetics and sticks. Smile for me, Daddy. What kind of sticks? Big ones, Jeff. Gershey, big birthday stick. Wow. Let's give me your teeth. All right. I'll give you.

Whatever you say. I trust you. Tebrushing. Trees. What's wrong? Staff brief is lit, honestly. We didn't mean to invite Matios to the podcast, but somehow he found the link and here he is. We're on the staff rate. This episode, 110. I think, Matios, you were here.

It has to be about 100 episodes ago. And I'm out. That sounds crazy. Crazy. That's, but kind of, I mean, that's probably not that far off. Am I wrong, guys? He was definitely like, I know you were like. He was early.

Tanner, Tanner was the first guest. I feel like you were pretty close after that. I don't actually think that Tanner was a guest. I think Tanner kind of hijacked the show like Matios is right now. It wasn't like a proper interview. I think, I think Matios might have been the first like proper interview. Wow. I would hear it.

Yeah. Question for you, Matios. So, please. If Trey has two daughters, Trey, your daughters are under 18, no, they're under two. They're over 18 months under two. Oh, nice. Right?

All three of your daughters. So I have three daughters, yeah. Well, I was going to focus on because Matios is Guatemala and I was going to focus on the two black gals and I was going to ask Matios. Yeah, Tray has two. Sudanese, Guatemalan, tomato. There is a lot of history. And Trey has two daughters from Sudan.

But I am from St. Helena Island. Who's more black? Oh, man. Because I feel like it's new and it's not even close. No, the island. Oh, between me and Grant, okay. Yeah, between train and Grant, yeah. Okay, I got you.

No, no, I mean, the island, you know, roots, if you go back far enough, you know, we're all, right there. But I think the island wins. I think the island wins, though. Respect. Oh, man. That's deep. That's deep. Matish, have you been lifting? Congratulations. Well, I already knew the answer.

It was like it was like a Republican election. We already know the outcome. Man, from the island. Call me, break some hair, braw. Hey, that part. Montez, have you been lifting?

I have been, yes. I don't believe you. I think you're just lying. Nah, you think these traps are an accident cop? You can't look like this. You can't look like this. Not lifting. I don't lift, though, no. I mean, what was the last time you lived in, honestly? I did. I did. Last week, last week, before I got sick.

I think I should have known. If I would have known that the sickness was below the throat, I wouldn't have lifted, but I didn't register. It was too late. Next thing I know, I break a fever, and I thought, don't be weak. So I forced another set. And then I woke up a week later. And I was like, don't force the set if it's underneath the throat.

That part. Yeah. But, you know, you're going to learn. Yeah. So one of my favorite things about Matios is Matios and I, I don't want to say we don't talk because we actually talk too much. But generally how I hear from Matios is we release it. YouTube video that I don't know that we released.

And then Matios takes about like four sentences from the YouTube video and puts it in all caps and screams it at me like, yo, I used to think you shouldn't lift if you were sick. Now I think that you. And I'm like, what are you talking about? He's like, you're YouTube's all over my algorithm. And then I'm like, oh, yeah, that's generally how Matios and I communicate. And then lately, I think Trey will appreciate this. Um, Matus is a son.

I'm not going to dox him. If Matios wants to give his own son's name up, I'll give it. But I just get a text one day. And it's like, yo, coach, how I deadlift. And then he puts his name. And I like look at the text. It's like a number I don't know. And this son, before we docks him, he's what, 14, 15?

No, he's 11, dude. 11, right? Yeah, he stole your number off my phone. I see the, I see the, the lyrical style. And I'm like, oh, this is a, this is a half Guatemalan, a little bit of African kind of Mexican kid. And so I write back and I'm like, are you Matios' child? And he's like, coach, how I deadlift. And I'm like, answer the question.

Are you asking me how to deadlift? And so then I get in this like rage war with Matios's 11 year old. son who I thought was 16. I probably would have handled it differently if I knew he's 11. And I'm like, yo, bro. And I'm like yelling at him. And yeah, anyway, he's been deadlifting, though. And then he went like bought plates off the streets or something. Yeah, he did, man. He took a, we had a garage sale around us. He took his bag of cash, found a family. And, uh, yeah, yeah, he talked to the guy up. But he paid more. Not, yeah. So basically, the guy was selling a rusted bar plus the bumper

plates and he's like, I'll take it all. And I was like, nah, just take the bumper. We're like, we got the bar. I don't want to deal with de-rusting. Yeah, I don't got time to be. No, no, no, no. Actually, I was asleep. He called me and woke me from my slumber. Yeah, yeah. So I was like, Ben, let me take a shower. I'll hop in the car. I'll drive over there.

We can throw everything in the trunk and then we'll come back. And the next thing, I know they're at my door. The gentleman helped them because all the kids in the neighborhood started picking up one bumper at a time. It was wild. I walked out to a train of kids. You got two. You got two. barbells now? No, no, no, I couldn't take that one, dude. It was too rusted. I have an aunt that died of tetanus before I was even born. I was just like, I don't want none of that. Yeah, yeah. It's like,

so did you say he talked him up in price? Yeah, so it was $100 for the weights and the bar. Like if someone sees your watch, if someone sees your watch, like, are you wearing a watch right now? I'm not, no, no, but I got to agree. Yeah, but if you were wearing a watch and I said, how much is your watch and you told me your watch was $200, I'd be like, oh, Matios just has a watch. But if I said, hey, how much was your watch you told me to $1,000? I would think Matios is rich. So maybe your son is like, hey, I know you only want to charge me $100 for this barbell, but I want to pay $500.

And then when neighbors come over, it's like, I got a $500 barbell over there. That's actually super fair. Touche. Yeah. You never thought about it that way. No, I didn't. Reverse sales. Yeah.

No, I was upset. I grounded him, actually. Yeah. Don't do that. Give it to somebody in need. Do not give the capital is more capital. Like, there's, you know, but at the same time, at the same time, I do believe in buying things with no discount personally.

Amen. I can have the discount code and I still sign out of the strength. Dot code with no discount code. I know that some people think one doesn't exist. Yeah, but I have the actual discount code that. one else has. You do. I also don't think you've ever bought anything from the store, but I appreciate you.

I wasn't going to buy bumpers, but, you know, he's got a made in China. What, not me? Oh, your son. No, no, I say he, my son, my son. My son. Yeah, yeah, yeah. So this is, we're in the middle of the staff brief. You kind of ruined it by calling in, but we're just going to roll with it.

I want you to know that Trey sells hoses for a living. And when I say hoses, I mean, you could take that wherever you want. You could go to the back of your dryer. You could go to the front of your washing machine. You could go to just about any place that you see a hose, right? So, like, I mean, what I always say about Trey is I, no one is more useful in America than Trey Gottlatch because everything in life needs a hose. But there is a part, I was walking down the street the other day with my,

with my daughter Chabella. and this is going to the mass nonpice guys are going to think I'm making the story up but it's it's actually true and the guy the back of the guy's shirt said I grew up drinking from a garden hose and that was it and so I see the guy's shirt and he's kind of like blocking the pathway and I'm pushing my car and I said we used to be a proper country he's like hell yeah brother we did and so really random question matios be like what are your thoughts about about hoses? Did you ever drink from a garden hose? Do you wish that you had garden hoses in your house? Like, any thoughts on hoses? I feel that. You know, you know, the thing about hoses is that

they're all about connection. They're all about movement of resources from the, from the source to the, to the target. I think, so yeah, I buy into hoses. I think structurally, infrastructurally, I think they're super important. This is a question. This is a question. This is the answer. You know what I mean? When it comes to water hoses, though, dude, whole swaths of people's childhoods are laid out by the hose. Amen. So I, yeah, I buy into the hose. Where the hose at, as we used to say. Hey, always said that for watching. Okay, we actually like have things that we got to cover today. And so we can't keep you on forever. But I do want to ask you, have you listened to maybe the last two to three episodes.

And if it's a no, just say no. I have not yet. Okay. Have not yet. Haven't yet. Yeah. Yeah. Yeah.

Yeah. Yeah. As soon as you get off here. I was sick. I was sick last week. I lived the one I shouldn't have. There was in the chest. Do you know where I'm going this?

Do you know who I'm going to ask if he knows? Jeff, do you know? Assume he's from Louisiana. Well, yeah. Matisse, we have a new character on the show. Well, there's like, two of them. Okay.

And they're these, they're these sergeant, sergeants major, so they're very high ranking and listed Marines, but they're cage, they're Cajun. Ah, and they,

and they speak, they speak by you. Got it. And they'll often say stuff like, they kind of like, so I don't, your line of works a little different, but they often like promise things that they're not authorized to

promise. So I'll give you a couple examples. So for example, a sergeant major is not allowed to give, people free days off. But on the show, they'll often say like, Hey, there, Matthew. Why don't you come to the house on Friday?

I'll make some boo-dine and I'll give you a week of leave and you take a week of awful work. And when they could never do that, but they always promise these things, right? So it'd be like in a shrink coach saying, hey, come on by the warehouse. I'll make you some crawfish and give you a six free four to fives. And it's like, well, you can't just do that. Like, that's not how this works. Okay.

Okay. So it's a new segment of the show where you get to be Cajun for a day. Luckily for you, you mix Guatemalan and a little bit of African and a little bit of French Creole. And so you can take this wherever you want. But we want you to be Cajun for a moment and to basically promise something that you shouldn't be allowed to promise. Like it could be free health care, right? It could be no more new wars. And then we start one that I ran, right?

You can take it however you want to take it. But it just has to be Cajun. Man, that's a hard one because I don't want to butcher their name. If I had to promise anything that I would never deliver on, though, for sure, it's no new wars. Well, you've got to go in the Cajun voice. Yeah, yeah. We won't take you seriously unless you, yeah. This is Matios.

I just came off the boat for that. shrimp and I want to tell you. You know what I mean? That's kind of the idea. No new wars. I can't. Yeah. I'm sorry, Louisiana. You're not that kidding. That's cool.

We have no listeners from Louisiana. We literally checked it that. We checked the in that case. Speak freely. Yeah, we're good. Well, you guys got any parting shots for Matios

before we kick him out? No, I just wanted that I miss that boy. He decided to stop by him for a little bit. I do appreciate when Matios don't come by and see the sergeant's major. I hope this is saying, man. I'll be back soon. I promise. That's lit.

I got to learn me some Louisiana. All right, Matios. You don't leave because I'm allowed to kick you out. Nah, I'll leave. Peace of love from New Orleans, as we pronounce it correctly. You could tell our Cajun brothers, I said that. Or you can cut this out. You can cut this out completely.

You can cut me out. Jordy, Jordy, keep that. Jordy, keep it. Hey, Jordy, dog. I appreciate you guys. Have a missy, boo-up. Straight coat all day, baby. Did not see that coming.

Hey, keep the, hey, this trash five. Keep the sidebars. Sidebar. What was the? 20-minute sidebar. You got to get this brief back on track. Oh, we even got to the chaplain yet.

Should we just fast forward to the outlying stations? Yeah, I mean, let's skip everybody else. Hey, okay, nothing for the group. Is that okay across the board? Nothing for the group is all I'm seeing. Okay, okay. No updates, no change. Slide, slide, next slide, next slide, next slide, no change.

Next slide, no change. Next slide, no change. Okay, all right. Chaps. Woof. You know, I thought last week, you know, it was a dark time here. We had to issue Chaps a, a non-putative letter of caution.

Did he apologize us, by the way? That's still, yes, yes. It's still in the, it's in, sorry, Major's box. He's giving it a red pen. Yeah, so I expect some corrections. I'm so glad we nip-locked the chaplain. I feel like only under the Secretary of War could we have gotten that done. So, yeah, if we had a secretary of defense, we would have never got it done.

There's a lot of people saying we couldn't get it done, but we got it done. Okay, Chaplain here. apologies for the call last week. I spoke with Sergeant Major, and he said that I was approved for leave. I forgot to turn on my out of office. Gated, Sergeant Major. I forgot to turn on my out of office for this leave as well. I did receive the request for the white paper from trash sticks,

and I will be working on that after my next set of leave that was approved by Sergeant Major. The other Sergeant Major. Until then, here is the general overview. you. How then will they call on him in whom they have not believed? How will they believe in him whom they have not heard? And how will they hear without a preacher? Romans 1014 and ASB 1995, of course, obviously in the same way that no one can hear the truth of the gospel if no one is preaching. No trash will be secured if we are not securing. Make sure we secure. Make sure we secure. the trash and secure our salvation.

Nothing else for the group over. That's a good message. Okay. So it sounds like we're not going to hear from Chaplin for a couple weeks now. He's got back-to-back leaves approved through each of the sergeant's major. We call that talking guns of leave. Okay. Just, you know. Hey, a bad pastor, preacher man, Nate, you still got to be talking to God when you

want to leave. You got to talk to the podcast. But no, so, Nip block is coming down the pipe, though, for you, chaps. Don't worry, we're going to be grinding on that. We won't, we won't leave the office until the Nip block is complete. And you have been cautioned non-punitively with a letter. Right. Sergeant Smajor, did you have any parting wisdom for us before we close out this brief?

So I made you. Go, target. Yeah, I don't want to say. Go, taggers. I didn't see Link if and turn all the social media. I didn't turn it off, but I turn mine on and I go to tires. Excellent. Great stuff.

Love all the wisdom. Yep. Okay. Oh, man. What a staff brief? 35 minutes. 35 minutes. I don't know where.

Matios had a left field. I don't even know if I had the link. You literally just click it. I'm not even getting me. You're trying to get on for 100 episodes. I'm literally, we're in the staff brief and I just see Matios Beret. I mean, we're not going to buy you on. Yeah, me casso, Sue Casa.

We got to check our, hey, Pete, Pete, Pete, heck. Yeah, could you help us with some link security here? We're a little worried on the link security, Pete. Our version control needs to get, yeah. We're not to watch PowerPoint. Latios called in from Israel. What's the course he take? The funny thing is...

Cyber awareness. You think it's funny, and Jeff and I still take that course. To you, it's a joke from 10 years ago. To us, it is a yearly occurrence. Oh, my gosh. But what's the... What's the... Cyber move.

The cyber move, but then what's the... I guess you also have to take this. It's Cybermoo. It's not the, it's not the star. But like the, what's the unrestricted from like the Kui? What the hell is the C stand for? Well, we've taken it every year. We still know what it stands for.

Yeah, there's another one. That's literally the worst class of all time. It's terrible. I'm going to not make this political, but slightly make it political. if you're one of these like magab boomer people that's like yeah you don't have to take any more dumb classes under trump here to tell you oh we still take all the dumb classes we take them all take them all take them all i've actually felt zero improvement yeah yeah it's true not zero and i was i was really hopeful and uh zero zero zero

Zilch, none. Anyway, we should start the show. Let's get the show started. This podcast brought to you by BW. Tax, BW. Tax, LLC.com. BW. Tax, great guy better at taxes. It is 2026. And it's kind of crazy that it's May, which means that next month's June, which means that the following month is the halfway point.

And the next thing you know, it's 2027. And that's how I've always viewed the years. When you get to May, the next month's June, the following year, the following month is the halfway point, and then the next year is over. So we are just chugging along, which means before you know, attack season's here. And, you know, there's, you don't want to go into tax season alone. And that's for a lot of reasons.

It doesn't really matter where you live. You could live in South Carolina where BDWs lives. You live in Boston. where BW is from. You could live really anywhere, but the cool thing with BW is he might be like, hey,

are you the son of a veteran living in a Mormon county? Here's a tax write-off he didn't know about. And that's what he does. He finds the things that you don't know about and he makes your life easy. And the best time to call him, and a lot of people think this is a sales pitch,

they think it's cliche. But the best time to call them's day, I mean, the best time to plant a tree was 10 years ago. The second best time is today. Let that thing grow all year. Don't worry about when April 15th is. April 15th is coming,

whether you want it to or not. Get on the horn with BW tax right now. Just call them. You can call BW and you'd say, look, I listen to the okay podcast and I'm an idiot. But they said they call you. And BW will say, yep, you're an idiot.

Or he'll tell you you're not an idiot. Good on calling you. Call BWTex LLC.com. Good dude. It's a good dude. Better at taxes. Well, all right. Let's see.

Trey. Can we start? What are we doing? How's the lifting going, Trey? Any updates? Lifting? Huh? Yeah, lifted tonight.

fully started the show. Nice work. Well, we just started the show. Did you just finish lifting? Just literally just finished lifting. Right now, yeah. Let me see. This weekend was a wash because we had to travel and I was just, it was, I don't know.

It was its own thing. But got back on track tonight, did some squats this evening. Did three by five pretty heavy for me. Okay. But it felt good. Wait was moving pretty good. good. But I did have a lifting question that I called Grant. I had called Grant. Yeah, you got a tax question called.

Yeah, we'll send you the link for OK podcast and you just call in whatever. Just call Grant. Obviously, Matios. Matios' sons took advantage of that. Yeah. Just you agree? How do I deadlift, coach? But yeah, so the question I had in there that I posed last week.

So I'm doing like one exercise a day at minimum, right? So it's not only at time for squats. Okay. Three by five. So should I be focusing more on this type of program on volume or weight still? Graney there? I think he froze. He looks frozen.

Or he's just being. Or he's just really thinking about his answer. He's really formulating it. I mean, is your goal right now just to kind of like, get your get the strength back up a little bit i yeah so i wanted to get back up right and it's obviously i'm more time constrained than i was running a novice program yeah yeah so i know it's not going to go as dramatic of an increase as the novice program so i yeah i guess like should be but folks more on volume since i'm only doing it once a week and just you know

taking smaller steps on increasing the weight or should I just keep sticking to this three by five heavier. I wonder what he'll say. I kind of think just like, I mean, how many weeks now have you kind of been like roughly kind of like back squat? Three? Three. And you've like, so you've hit three weeks in a row and you've gone up each week? Yeah, but it's it's at a weight that like I did 3.30 tonight. Okay.

It's a weight that I know that I know I can do. I don't know. Maybe you can. But I'm only increasing like five each week, right? So I'm taking small jumps versus like when you're doing the novice program, like you're doing 15 pounds a week in your jumps. You know what I mean? And I think the big thing there where like when you're doing the novice program,

you're not hitting like five by fives is like quickly you'll be running into where like you're hitting a novice program. a five by five day off and then trying to hit another five by five day off hit another five by five and like soon you'll learn to the point where you're just like not able to recover in that like 48 hour site or like it's really 24 hours off from before your next lift yeah um but in this case with hitting it only once a week like i wonder if like hitting the five by five you then have enough time to like recover off of that like you're not beating yourself up much to, so like you have ample amount of time before your next squat session.

Yeah. So like you can maybe handle that volume. With doing a higher volume, though, is I might lower the weight down and just do a higher volume if that makes sense versus doing a three by five taking like a three to five minute rest in between versus doing a five by five and taking a shorter rest in between. Gotcha. I mean, I'd say... I don't know.

As far as programming goes, I was wondering what would be... Yeah, I think if you stick with the three-by-five, the three-six-of-five, that way. I think you're still going to be able to keep the intensity high, which may, like, keep your strength up and, like, allow you to keep, like, progressing in terms of strength. But... And it also is probably going to be... I don't know, I guess there would be about equal in terms of time if you're taking less... less breaks between shorter breaks like the weight as much i don't know just kind of like if you're looking to just get strength back um i'd say i stick with the three sets of five i think but i think yeah more

insights is more uh why one would be preferred over the other that makes sense all right he said two minutes two minutes ah he's back hey this is uh sergey major i'm sorry i We just have some leave there. That's all that happened, guys. I'm sorry. It's why they call it podcasting. That is why they call it podcasting. Oh, we were talking about dungeon crawler Carl.

See what happens without me? Place gets gay quick. Dungeon crawlers. You lost me in dungeon. Dungeon crawler, Carl. I'm sure, I'm sure Grant you're up-the-date on the series. I thought you were going to say like Arsenal or soccer and I was going to be a little. And they also talked about that.

And we did move into that. Yeah. Yeah, we talked Brendan Sorsby. Went down hard here on comms. Cammo. And it's Trash Six. Man, Trash Six is starting to stun Cajun lately. And he's hanging out with.

He's never meant to be a fusion. It's Trash Six. Cammo, you're going to need to check my hardline comms between now next week. Right. That's you, Drash. Yes, sir. Oh, chicken. Oh, good.

No, I'm confident. It'll be good next week. Oh, good. Should we start the show? Yeah, let's get the show started. All right. I think Trey had a lifting question. Yeah, where did I drop off?

I lost everything for a long time. I have a lifting update. Oh, send it. Should I send it? And then maybe that gets Trey in the mojo to ask his lifting question. Yeah, we know. I I got lifted Monday

and I think it would have been three weeks tomorrow. So today is Tuesday. May the 19th the year of our Lord 2026. When you're hearing this, it'll be Friday,

tomorrow May 20th. If I had not lifted yesterday, I would have gone three weeks without lifting tomorrow due to my sickness. and I don't know if it was a correct, I think it was a correct answer. I'm feeling much better on the antibiotics.

As you listeners can hear, I'm coughing very much less. I'm much more chipper. I'm definitely not over it. I still have a demon in my chest. That doesn't seem to want to come out. But I said, you know, I'm going to go lift. So I went in Monday.

And maybe you're looking to lift after time off. We've made ad nauseum video. videos about this, but I feel like you guys ask all the time. And as someone that is lifted for a long time, what I didn't want to do is be super sore. So I went in, I did 45 by 5 by 2, 135, 185 to 25 to 75 by 5. And then 315 by 5 done squatting. So a lot of, a lot of 5, but just up to 315.

Bar was flying. I felt like I could have squatted 500 pounds, if I'm honest. Like I actually felt like super duper strong. You were recovered. Yeah, I don't think I could have gone off. Yeah, always take three weeks off. Yeah, always take three weeks off between lifts. And then I pressed 185, three sets of five, strict.

And then I deadlifted 365 for five. And man, I woke up today. And I felt like I ran a marathon. Like I felt like I felt like. Are you just sore? Oh, dude, sore and just, yeah, it's just three weeks. Hit my butt. But yeah, felt, felt good.

I was hacking up a lung while I was in there. It was tough. The three weeks off for me, I would say there was 10 days of that where I was legitimately sick. So that it, what I say legitimately, what I mean is like, I was sick enough. On the couch. It didn't mess with my mental psych. Like, I was so sick that I was so sick that. I wasn't like, man, I wish I could go to the gym.

Yeah. But the last 12 days of it, I've been like, I really want to go to the gym. But I'm wheezing. Like I'm waking up in the middle of the night and can't breathe. Going to the gym's probably not smart. But it started to kind of get with my, it started to affect me mentally. You know what I mean? It's like I need to get to the gym.

And like I got the PFT in the back of my. mind. I'm like, I got to knock this out between now and one July, which like in my mind to run a good three mile time, I need at least four weeks prep. Yeah. And it's like every week this sickness goes on. It's like, well, if I started tomorrow, that means it's June 18th, which means that like I have 12 days to spare. You know what I mean? Like it like it just, it just goes, it goes quick. Anyway, but yeah, no, it felt good to get in the gym. I'm going to go back tomorrow. going to take it super easy still coughing the weird stuff up but yeah I don't know could be back in the gym who good update good to hear good update all right let me

roll let me roll on this question I was ping and Jeff on this but I'll get yours so I thought you did man that was very insightful so we already I've been doing this with the sergeant majors while I was offline I was that well you are on leave Yeah. So I made you give me, sorry, I gave myself a week of leave. Yeah.

Go ahead. Let's the question. Yeah. So I've been doing the, the Connor King method of, you know, like one lift minimum, right?

Yeah. 35 minutes. Maybe add some stuff and I get some extra time. But my question was, should I be focusing more on volume since I'm doing these major lifts like once a week?

or should I be focused more I continue. I've been doing heavy weight three by five or should I switch that to maybe a lower weight but do five by five. I'm legitimately thinking on making sure that we're using the same terms and also

on your answer. Okay. Ask me probing questions. Hey guys and welcome back. I'm Grant Burger from Strenko. Today we're going to talk about should I do five by five squats or three by five squats if you like the video like a subscribe to the channel recently talking to a dad father of three three kids under a year and he said to me hey i only have time to lift in the gym for about 45 to 50 minutes one time a week

so i'm squatting twice a week now and should i focus on volume or lifting heavy and i think that we need to explain some terms uh no but in all seriousness stray i think the first thing is Volume means total weight lifted, which I don't mean to insult your intelligence, right? But volume is like, hey, I do 200 pounds for five by five. Someone do that math that's not homeschooled. I move this total amount of tonnage, right? And it's like, that's the volume. And you roughly a thousand pounds.

Okay. Yeah, thanks. A&M grad. whoop. Intensity, intensity means, and you said heavy, you didn't use the word intensity. I'm throwing it into your vocabulary now, but like weight that I can lift relative to the most that I can lift, right? So if I were to do a very intense squat, it would mean, hey, I squatted 370, and if I squatted 380, I would have failed, right? If I scored a 375, if I scored a 3A, it failed.

So 370 was 98.5% of my 1 rep max, the most I could possibly do. That's intensity. Your question is, hey, I'm only going to the gym one day per week. Or excuse me, I'm only going to the gym nearly every day per week, but I'm doing one lift per day. Should I do more volume or lift heavier? And I think to clarify that question, it would be. should I do more volume, meaning more sets, like maybe a five by five versus a three by five, or should I do more intensity, which means like go up and weight in the bar.

And your question is kind of similar to each other, right? Five by five and three by five, they're both four sets of five, which means they're not maximal effort squats. If you can do it for five, it's not maximal effort. it's much different than if you could do it for 10. If you could do it for 10, I'd make the argument that you could probably do it for 20, right? Whereas 5 is kind of the upper end of like,

I can't do it for 10, but I can't do it for 5. Maybe I could do it for 6, right? And so it's in that strength continuum. But I think to succinctly answer your question, it would be I would make sure that in a seven-day period, you were squatting twice. and in your scenario where you are a strong guy,

your squad, I mean, what did you squat the last time you squatted for five? It's 330 or something, 315. Yeah, this evening I did 3.30 this evening. Right? So you're moving, you're moving 100 pounds over body weight, right? Like you're moving serious load. I would probably in a perfect world say,

hey, one day you're doing five by five. And one day you're doing like three by three, but much heavier and maybe some back off sets, but to get you exposed to some new weights, that's option A. Five by five, it doesn't have be three by three. It could be three by two. It could be five sets of one, right?

The point is like, I'm either squat in three, 30 or I'm doing three 85, right? I'm doing something that's like way heavier. And then maybe some back offsets to get a little bit more like total work in. That's option one. Option two, which I think I would probably have you do, which is you're consistent right now, but if you look down the pipe, you're probably going to have some inconsistency, right?

You're probably going to get derailed again, get back on the train, get off the train. I think I would just tell you, hey, in a seven-day period, squat twice, do three-by-five and do 330, three sets of five, and the next time do three-35, three-sets of five. And you got four consistent weeks, and that gets up to 360

and then your twin girls both get fevers. And like you don't make it to the gym for 10 days. And then when you go back to the gym, you're like, well, I was doing 360 for three sets of five. I'm going to go to 350 and build from there, right? I think that's probably more practical and makes more sense.

Whereas if you're working a volume and intensity day, it works better because you get to work with different rep ranges and you get to work with different loads in different intensities. I actually think it's more effective for strength building for the post novice, right? Not the ranked novice for the post novice. But it's not effective for inconsistent people. And I'm not calling you inconsistent.

No, it's fair. If you're going to have, if you're a guy that look, I mean, it's the same for like an active duty marine. It's like you look down the pipe. Hey, brother, yeah, you're going to have five weeks where you're not in the field. and you can train. I'd go to the gym two times a week. We're just talking squat right now to make the point clear.

I'd go to the gym two times a week to squat. I'd do three sets of five both times. I'd add five pounds. Because I know that you're going to get disrupted and fall off schedule. Whether that's I go to the field, I deploy, whatever the case is. I'm a dad. Do I think that there's some other ways to skin it that are more intelligent. Yes, I do. But I think in your scenario, it's just, hey, man,

if I got seven days, if I got a seven day window that I can squat twice and I can do three sets of five and I can add five pounds, I'm going to do that. What about next week? I don't know. Do I get seven days where I can squat twice? Yes, Trey, you do. Can I add five pounds? Yeah, Trey, you can. All right, I'm going to do that, right? And I think you run that. And before that program, breaks, your life will break. Something will happen in your life that will disrupt the program, not your inability to adapt to the strength. Yeah, yeah.

No, that makes sense. No, that answer perfect. Because right now what I've been doing is squatting twice a week, one heavy, and then one, maybe 80% of what I did, but with like the safety squat bar, like five by five. But from what you're saying, it just makes more sense to do too, do too heavy, quote unquote, higher intensity. I think so.

Yeah, I think so. And if that stopped working, then it's like, hey, let me uptick the volume on one of the days, right? So, I mean, if you just thought about it from a mathematical perspective, if you're squatting twice a week, three sets of five, you're doing six sets of five over a seven-day period. right and so now you're saying hey i'm i'm going to take two of the sets from the second day move it to the first day to get my five sets of five there's one set of five left over that i was doing right and people never think about lifting like this but it's actually kind of like

if you just thought about like money in the bank it kind of makes sense it's like i was doing six sets of five now i'm moving five sets of the five to one day and it's the same load I was doing one more set of five, but it's going to be in another day, but I can make that heavier. Does that make sense? So I can apply it in your stress. And so, like, if you kind of think about it that way, but yeah, two days a week, three sets of five, add five pounds is what I would do. I mean, and I'm talking to you as a dad, busy, business owner, Marine, insert, whatever title you want, and entrepreneur, like whatever. Cajun.

stuff you want to put in there Cajun. It's like there's a million things that are busy and it's like well if I get two sets of five in a week between 350 and 400 answers most

of the mail, right? Like solves the majority of my problems and you're in a unique position trade because of your background as a Marine and as an Aggie. Kidding. No, but because of your background like you are strong. So you can go to the gym and apply a bunch of stress in a minimal amount of time,

which like if you're, if you're 40 and you've never lifted, you weren't a Marine, you weren't an Aggie cadet, right, which came with some physical capabilities. And you come to me and you're like, hey, what do I do? It's like, hey, dude, you have to lift three times a week. You have to add five pounds every time. And you have to eat more food because you, can't even squat 185 pounds. Like, you're pathetic.

You're a 200-pound grown male that cannot do anything. And you have to fix this. But then once you fix it, it's like, well, yeah, there's conjugate. There's this. There's West Side. There's like CrossFit. There's 5,000 different options to say, how do I get my squat from 400 to 450? And the reality is like, I don't care about any of that.

Like, I do. I know enough to like. help people, but it's like, bro, I just want like Trey to have three daughters and be able to squat pretty heavy. And like, I want Trey to understand. Would four, would me be squatting 400 be better than me squatting 365? Yes. But me squatting 365 compared to 65, it's so much better that that's the important part. You know what I mean? Yeah. No, the goal is less about the numbers now, more about like me being able to lift them up. Yeah.

Yeah. Yeah. And I don't even think it's, yes. I think from a theoretical standpoint, it's lift them up. But like I think if I talk to my mother, I mean, my dad turned 70 this year. I think the goal for him is literally and he's super strong. But I think the goal for, you know, for Prill, for your dad, Trey, is literally like, hey, physical strength to hold the kids up.

I think at us in our late 30s, early 40s, like we're not in. the realm of like, oh, I'm not going to be able to pick my kid up, right? We're more in the realm of like, I got a lift to like set an example. I got a lift to like be a productive part of society. And I'm actually like lifting a, it's it's putting money in your 401K, right? It's like I. Yeah, I guess a better phrase. This for 30 years.

But I know that when I draw it, there better be a lot of money in there. And that's what lifting... I guess the better statement would be to lift their kids up. You know what I mean? Yeah, yeah, yeah. I didn't mean to put that on you. I just... No, no, no.

No, yeah. You were saying the same thing. Dang. Literally... I also saying the same thing. Two things. Literally verbatim, that's what I said when you were offline in that whole thing. Exact same thing.

Word for word. You type out the transcripts. They'll overlay perfectly. Second thing, you use this phrase twice in that. answer and I got to set the record straight. Okay, you said coming down the pipe or looking down the pipe, we're a hose podcast. Okay, we don't sell pipes. We don't like pipe.

We don't want anything to do with pipe. We are hosed people through and through. So we are looking down the hose seeing what's coming. I want some with a bin radius on it. Yeah. Oh, my gosh. Talk to me about bend radius all night, maybe. I'm sorry, Jeff.

My background surfing just always has pipe. Yeah, yeah, yeah. Yeah. on the brain, you know. I know. We're always thinking about just getting tubed and pipe, you know. Laying some pipe.

So that's three in the five hanging, hanging out with each other a little bit too much here. Oh, okay. Hey, whoa, hey, brother, brother. Hey, I know what you mean about 15. You know, hey, I know you're just on EWS, but we're over here. We're doing commanding staff.

Like, it's a whole other level. We're thinking on another level. We're thinking, you know, three steps ahead. Trey wouldn't get it. You know, I'm a little worried post. post school that we won't even know how to talk to Trey no absolutely not yeah I'm just gonna I'll sit out of these staff frees

I think it's very way over my head we're gonna have laser pointers like there's gonna be actual slides that get pulled up we're gonna do it actually on teams oh dang good stuff that's what they call trash six we had a couple other lifting questions in there I think too

Yeah. Did we? Oh, there's a majority. Jory fired off a bunch. Oh, let me pick. I think you had another one. I had one. Well, let's go yours, Jeff.

Okay. Jordy. He's not a real person. Well, we'll see if you wanted to because, okay, so we did that, like, kind of run down on when your press gets stuck. Would you prescribe like a similar type of approach when your bench press gets stuck? Or is it like way, would you do something way different? It's always the same. See?

There you go. Great answer. Yeah. This isn't a good video. But it's probably helpful for a couple of listeners. Do I care about more? No, I think it's the same. I was coaching that.

So weird thing about the bench. So the bench is the only lift with a bar. I don't say the only lift, but in terms of like the lifts that we coach, you could do a bunch of weird crap with a barbell if you wanted to. But in terms of like squat, press, bench, deadlift, squat, press, deadlift, move in straight lines. That's just how it works. They move in a straight line against gravity.

The bench press, because you're laying down and the way that your shoulders are built, actually like goes down. There's like a slope to the movement. So it starts over the scapula lockdown. and then it touches beneath the sternum, like at the bottom of your pecks, or often if I'm coaching females, I'll say touch the bottom of your sports bra. Or in California, I mean, I may not even be wearing a bra, but you just say that'd be professional.

Touch the bottom of your sports bra. And what I mean is like the bottom of the pectoral region. And then when they press it back up, it goes back to the shoulder blades. So the bar comes down or up. I'll often coach people as I'm like, guiding the bar down the ramp, up the ramp. And my point in that is in the squat and the press and the deadlift, it's straight line, straight line, straight line.

And in the bench press, it's not. To answer your programming question, when people get fatigued in the bench press, you could also say when the bench press gets difficult, I often tell people when they're starting to lift with me, you are stronger than you are good. And they look at me and say, you are from South Carolina and you're dumb. Your sentence didn't make any sense.

And I said, no, what I said made perfect sense. Your limiting factor is not your physical strength. It is your skill. Right? So you cannot squat as heavy as your legs would let you because you can't think about keeping the bar of the middle of your foot as you bend your hips and your knees and you bend over at the waist at the same time or maybe it's not skill and it is a mobility or flexibility issue.

You cannot squat as heavy as your legs could produce force because when you get under the bar in a low bar position, your shoulders hurt so bad because you have so much loss of movement up here that like the lateral edges of your arms hurt so bad that you can't even think about squatting. And so what's preventing you from squatting to depth heavy is not your physical strength. It's your ability to either get into position or to maintain position.

The first one could be from a lack of usage over the years. So we call it flexibility, mobility, whatever you're going to call it. The second one could be just skill, just motor patterns, the ability to say, hey, I'm going to hold this weight on my back without falling over. That's a real thing that people struggle with. And so on the bench press, all bringing it back to the bench press, one of the things that tends to be a motor problem is when people get to the bottom of the bench press. and you probably, hopefully, PJ has a nice video to show from the side,

but with a bar is touching the bottom of the sternum, the tip of the acronium, which is the tip of your elbow, should be forward of the bar, right? Which means it should be closer to your feet, then it should be to your shoulders. It should be in front of the barbell. Even if it's there,

when people are fatigued and there are new lifters or their old lifters and they have bad habits, they tend to flare the elbows out at 90 degrees. They flare the elbows out on the bench. And what happens when they do that is the tip of the elbow gets behind the barbell. And whether the person is strong enough, whether the person is one pound of strength away from getting the new weight, when the elbow gets behind the bar, the bar, the bar starts to travel towards the, feet instead of back towards the shoulder. And my point in all of this to Jeff's question of, is my advice the same on the press as

it is in the bench in terms of programming is if someone cannot, some people, when it gets heavy, this is why they need coaching, right? Like I generally, I own a coaching business. And in general, I like to tell people, you don't need coaching anymore. Like, you got this. You don't need me. Like, that's where I like to leave people. But in general, it's like if people are lifting on their own, their elbows start to flare,

which puts the bar in front of them and which makes it want to go back towards their feet, which means we're going to fail the rep. And so now Jeff's question of, is the programming the same? And it's like, ah, it's actually a form thing now. Right? It's a real form thing. Now, if the form thing doesn't exist, yes, Jeff, I think that my answer is the same. You got to get new weight.

You've got to have more intensity. You've got to have volume. And there's people that could argue with me on that all day, whatever. But I think for like the advanced novice, the like newer lifter, it's like, hey, I got a bench press twice a week. One day I do a new weight. Maybe I fail some reps, but I do new weight. And the other day, I do three sets of five. but I think for like most people that will keep things going.

But I do think what's interesting in the bench press is because the press, the press, if your elbows get behind, you fail instantly. And you kind of know what happened and you could rack it and you'd get right back under it. But on the bench press, people don't know that their elbows are getting behind. People are less aware that it's a form and a technique issue. And yeah, that's my really long answer to your question is that you got to keep the elbows in on the bench press. You got to understand what's happening. And you also have to, there's like a, I think the reason it's different is on the bench press sometimes.

So in the press, I'm like, load more, load more, load more, load more, load more, load more, load more, load more, more weight, more weight, on the bench press, sometimes people reach like a cutoff. And this is just anecdotal coaching experience, right? This is not Bill Nye, the science guy over here. This is just like what I've seen over the years. But it's like some people reach a threshold. And it's like, if I have 200 pounds in the bar, my elbows are in the perfect position. If I have 210 pounds in the bar, my elbows are way behind the bar and I fail everything. And it's like, man, we need to work a lot between like 202 and 208.

right and to like retrain the the movement patterns yeah this video helps does like to subscribe channel see you next time yeah i would say bench press for me it's always once it once i start getting heavy that's the one i get in my head the most and i just my form just goes out the window i think the quickest on that versus all the other ones i can usually thank through it a little bit more yeah i don't know that might just be me though i don't know just you yeah no one no no Just me. Yeah. Just everyone else.

Yeah. No. Everyone else is like, I'm fine. Yeah. I've never missed a bench ever. Oh, man. Should we talk 50 Cal Challenge? That's kind of lifting a jason.

Plates. 50 Cal Challenge. Lots of good stuff going on. Who? I got to do. I think Jeff or excuse me, Tray said some. I'm terrible.

I'm not a pop culture guy. I'm doing. my best here. I'm trying to be funny right here. I'm not the massonomics guys. I don't have like buttons on a board to just push. I'm going to try to not explain it for a second and just make it happen. And if I ruin it, you guys let me know. What I want it is going out the window all things that you say. Oh, Sugar Ray? So it's not Kahalani?

You're saying, I think you're singing Sugar Ray. Is it called Out the window? Oh, no, the window. All the things that I used to say. All the things that got it. That's it. And when you go, go, go, go. I know

Okay, that's what I thought of when you said bench out the window And I was like, man, if I was cool Like Tanner from Masonomics, I would just like Press a button, it'd be like Going out the window Oh, you should just found it And then we'd just done clever editing

So PJ's here Yeah, yeah Make that Let me find the good time I never knew How much you love I still will know in the gift of it. It's coming up.

They're about to see you. Right here. I like that. I like that we're barely edited in raw. Who do you think it was originally? I don't want to bring that back up, actually. That's the past. Trey, we're way past that.

We're way past that, Trey. Like, we are so many slides deep down. We can't go back. I translated Grant that time. That's pretty proud of myself. Sugar A. What were we talking about? 50-cow challenge.

Yeah. 56 seconds, bro. Dude, who smoked it? Who was that? 51 seconds. I don't know. Some guy. that's clearly on cocaine.

There's two people tied at 51 seconds. Is there? I haven't looked. Oh, you're on the leaderboard. I haven't pulled it up. If you haven't, if you don't know about the leaderboard, go to the okay podcast.com. It's actually a lot of fun things in the okay podcast. We're just building more

things. So if you want in America's 250 pound plate, you can go to that. If you don't watch the latest YouTube video, you can do that. If you want to go find the the gym or the shopping do that. There's also the 50 Cow Challenge.

Wow. So this makes me you're telling me Chad Jones. Old Chad. Went in after Cooper Clark and didn't lie about one second.

Hey, we've got an honorable this is an honorable group. It's an honorable group. People are, people are honorable group sticking to their honor. Chad, we're going to need to, I mean, I think Chad wins, right? He's 47. Oh, yeah.

I got to. Sorry, Cooper, you 30-year-old, young, high testosterone child. You need that under 30 seconds. Yeah. Yeah, Cooper. I was 30. What time would you equate on this, on this challenge to like the four-minute mile? I'm going to take this to the Marine Corps PFT.

Okay. Okay. Jeff, you can tell me if I'm lying. I think seconds mean a lot here. I think if you're under a minute, you're an 18-minute mile or three-mile or three-mile. But that's pretty fair. I think if you're a one to two minute, and I know there's a, I know there's only two seconds between 59 seconds and a minute and one.

but I think if you're like between a minute and 2.30, you're like, or sub-20? I was going to say you're like 19 to 21. Okay. Yeah. So Jeff's time, because Jeff posted a new time, right? Jeff, yeah, what is your new time? Oh, I saw you posted, but I didn't.

I saw, oh, 137. Yeah. So, hey, what did you run your three-mile in this year? Oh, 22. Fat ass. Nine. Kidding. I don't even run.

I'm still moving, dude. No, no. I actually think that equates, right? I think you ran sub-23. Yes. Which means 21, which means seven-minute miles and change. Let's, like, do the math for people. You did seven colon, interseconds,

times three in a row, which I think wins your most 5Ks in America. I'm seeing if I can find my 137, man. Man, man, this damn cold I got, I know I could do so much better. And it is, I would start a leaderboard right as I got the sickest I've ever been in my entire life. Oh, man. Yeah. Did you do it on a salt bike or an echo bike?

It was an echo bike. I do want to do, I kind of, one, I want to do it one more time on an echo bike because I know I can get below 90 seconds and that that's what I really want to do. What a 10. And then I wanted, did you be Tanner? No, no, no, Tanner's like close to, he's close to a minute. He's at 106. What's the other type of bike besides Echo?

The airdine's what I have in my gyms. And actually what, yeah, the air dine is the, oh, of assault bikes. They were the first, I don't say the first, Schwinn is the first. Would you? You've done an assault, you've done both, though, haven't you? Like, in your, in the past. I've done both.

Is there much of a variable in between those two? No, I don't think so. I'm very airline biased, though. I think there is a little, like, well, that's why I want to do. I think the echo bikes easier. Here's what I'll tell you. Here's all right.

I disagree. Everyone under a minute's on an echo bike. I don't know. I feel like somebody's video was on an aerosol. I think the aerosol bike, it carries your momentum more. Like if you, if you sit on the seat. 51 seconds, yeah. You're like, yeah, he's on the, he's on the aerosol.

Pedals super hard. And I don't, and I think they probably. Oh, 56th on the rogue. They probably track the calories different. So it probably evens out like very, very similar. But I think, like, if you pedal really hard on an aerosol bike with the chain, it's like a chain-driven system. And then you just like let go and take your feet off the pedals.

Like it keeps moving. You're still moving. You do that same thing on an echo bike. It stops. So it doesn't carry any of your momentum. But I do think maybe that like I've heard some like crossfitters like talk about like, you know, like high level. I think it was like maybe like Rich Froning talking about it or something like that. of how like one is better.

It counts faster if you ramp it up really high, but like the other one is easier like over to sustain like a higher intensity for long. I don't know. So they have their pros and cons. So I think it all kind of evens out in the end, really. I was looking at them on Facebook marketplace. The nice thing about the 50, well, you don't have a bike.

I felt like you have a bike, Trey. No, not yet. We'll send the podcast will send you one. We'll use our podcast. Yeah. BW.

Here's a fun thing about the 50 Cow Challenge. And this is exciting for a lot of people that have already done it and are going to do it. We got some really cool stickers that we're just going to give you. You just did it. We're going to give you. Now it's going to take a little bit of work from you. You're going to have to give us your address. You're going to get an email.

You're going to respond to it. But that's how free stuff works, right? you know, it's like, it's just how that goes. But the goal was to send that out to the first 50. And the sticker, I'm going to throw an employee into the bus named Malia. If you guys are long time, strength of people, he probably know who Malia is. Malia told me I saw her last week and she said, the stickers would be at your house on Sunday.

I see great, perfect. We're like 47 people on the 50 count challenge. Messer on Sunday. and she said, I approved the proof and I never click start production. I won't have the stickers till the 25th. I'm so sorry, send me a really long, and I said, I don't care. That's totally fine. So you're lucky if you're, you know, guy 53, there's 53 submissions right now.

But as soon as I get the stickers, we're going to get some stickers in the mail, and then you're writing a coupon code in the mail but go to WDWWKP Podcast.com, click submit your time and go to the 50 Cow Challenge and the stuff for the first 100 is going to be cool and it's going to be like actually

really good deals. Only my mother's listening so I can actually tell it but it's going to be like significant savings off the website savings I wouldn't usually give and it'll be unique codes only going to your email so you wouldn't even be able to tell your buddy

like, hey, I got this code. It's like nope, I got to click this link to get it to go. So you're going to get cool stuff there. And I'm just going to stop it at 100. At 100. It's over. First 100 it's just done. Once you get to 100, you don't get any cool stuff. Sorry. It's called running a business people.

There has to be limits. You know, if we kept winning forever, we'd get tired of winning and we don't want to be tired of winning. If you reach out to me, I'll sell you my link for to the highest. Yeah. That's how that works. Yeah. One more thing.

Or go ahead, Trey. No, no, no. I was going to ask about the plates, but keep going. Oh, so Kaley had a time. I'm like, I'm convinced she can go sub four minutes. So like I'm convinced she can. You say you're unconvinced or you are convinced? No, no, I am 100% convinced.

I'm actually convinced that Kaylee can go sub three. Ooh, I, maybe, maybe. I think, I think you're, I think you're not wrong. Because, so I like, put a gun to her head and set a bunch of really conservative stuff.

I feel like I get her something. Truth gun. Truth gun. Truth guns. You voted for Trump. Sub three. So I talked to her into doing it also today. I was like,

you can go sub four like 100%. I know you can do this. And so I don't know. I mean, I've had a Echo Bike for 10 years. I think I remember having one. Existed that long, has it? I think so. I mean, I got one like very early on.

Jeff got the first one. Yeah. In one of my like apartments in Insinitas. And so I'm like, I'm like, hey, I think like if you just hold like around, I was like, what did you do like last time? She was like, well, I was like kind of just warming up and then I decided to do it. And then I like stopped twice during it. And I was like, oh, you can 100% do this.

Oh, you just stop twice? And so I. So I she gets on the bike and I'm like and we kind of like do some stuff to kind of warm up and prep for it. And then I'm like, okay, hey, if you hold 350 watts like you will for sure like I was like do the first minute at like 334 watts. do that. And then after that, just kind of send it, try to be around the 350, like, maybe closer up to like the 400 watts. Like you'll 100% be under four minutes.

You're watching like multiple metrics? I just look at the watts. That's it. Yeah, that's my like gauge. Oh, dude. I, man, I got to get over the sickness so I can go back. I just, I don't look at anything. And so I like, tell her, I'm like, okay, like,

this is kind of where you want to be. You're like going in the game. You're such a major. I need her to strategize. You kind of sound like a lieutenant colonel. I'm trying to like help her out. So she has something. And we hit start.

She goes, she just sends it. She's like up over 400 watts. And I'm like, well, she just did nothing that we just talked about. And like just falls off a cliff after like a minute and like is around like can't even go back above 200 watts and so like does like a 409 so like worse than her last time when she got done I got off I was like

you didn't do any of the stuff we just talked to put out. That's why we call them wives I was like that's pretty that's pretty spot on like wow we need to get her to the strength coach you bring her out for a drill weekend you leave her with me I'll coach her up for three days we'll get her sub three

we got to get the big three on a time, Mike. We got to get the big three under three. Trey, Grant, and Jeff all have to do under three minutes. And then we can say the big three and number three. Which means, Trey, we're just waiting on you, honestly. I just need to buy a bike, yeah.

No, I just go find it. Tommy Tomey is using the same gay excuse as you. Like, oh, I don't have a bike. Bro, you visit home. I'm not leaving my garage. go find one. Oh, we should make a new website. Closestairdinebike.com.

Airbikeradar.com. Yeah. Oh, did we need another radar? Oh, my gosh. Chow radar's taken off. I got to say the responses today on Chow Radar. Trey, I also want to thank you for putting that map together of all the Cajun food in the United States. Louisiana.

You did see it, right? I did see it. Yeah. Louisiana seems to be a hotbed. I appreciate the metadata you've been pulling and putting into that map. I want to thank Chaplin, our data guy, he messaged me immediately and said, chowradar.com can be a thing. And I said, I don't know that I have the budget of Jim Radar.

And he said, I don't know that you need it because Chow Radar sounds fun. and yeah but the initial drafts are good till chaplain reach out to me I'll tell them to contact you through a garden hose yeah told me tell me about these plates what's going on with these plates man

yeah I got to talk about the plates I mean I'm the worst I want to I talk about green grid iron look at these helmets look at these helmets by the way real quick this is the Army Navy helmet commemorative edition with a guy show him your helmet yeah tray

where's your border patrol helmet yeah show me your the pride the pride of the gotletch house the pride of the this dumb thing right here that's what you can't see

you can't docks them later on yeah you can dox them you want a helmet go to mr. elman that got massanobics could have helmets. Chaplain.

We should make a chaplain helmet. That might be the first. A lot of people have asked me, Grant, when's the OK podcast T-shirt coming? And I will tell you, as a guy that has made a lot of things in his life, I could totally make an OK podcast t-shirt. But I'm waiting for the right time and the right place and the right idea. And I don't know what it is yet.

But when it comes, it comes. a lot of people have asked me, Grant, I wish I could have my own custom helmet. You can go to Mr. Helmut iron, green, gridiron, green. And you know what I love about green, gridiron, green? I think many people think that he's a fake sponsor. That guy pays us every month as sure as Pek-Seth uses hair gel.

We're getting payments from green, gridiron, gridiron. So, you know, go get yourself a helmet. and there's a lot of fake fans out there. I do want to throw a shout out out. I made a comment last week and I thought I was kidding. But I said if you've been listening to the show and you

haven't bought a T-shirt in a while, go buy a T-shirt. Man, we sold more T-shirts last week. So thank you. Thanks for buying the T-shirts. If you didn't buy one, you know who you are. Go buy one. Yeah, plates. You asked about plates.

Yeah, plates. Yeah, so we're doing a commemorative plate. It's going to be super cool. I don't have all the details. I'm the owner. I don't have all the details. We are going to do a limited release. It's going to have an American flag underneath the 45 pound weight.

It's going to say America 250 on the other side. And there's a couple of things that maybe we can do that I, don't know if we can do and I got to physically go to Wisconsin and I'm going next month to see if I can pull it off. But it's going to be a cool plate. And there's going to be probably 250 pairs, potentially 500 pairs. And they're probably going to cost somewhere between $7,500 to $100 more than what you're currently paying for a pair of 45. So it'd be cool. There'll be a once-in-lifetime thing. It's going to be a like I on these plates they were made for this limited the nice thing about putting the

America 250 on them and I'm not trying to be funny right but it's like if I put I don't know USMC Semperfy right or anything that's timeless then it's like oh he could just run these again next veterans day, Memorial Day, July 4th. These bad boys are going to say America 250. And I'm not going to have them done July 4th. They will be for sale July 4th. I'm going to do 100 prayers for sale July 4th.

To everyone that has emailed us and said, how do I make sure I get them? 100 prayers will go for sale July 4th. Right now you can go to the okaypodcast.com. There's a button that says, America 250 plates, you can click them and you can sign up for it. Grant, why is that in the okay podcast, not a Stranko? Because it's for my friends. It's for the okay podcast listeners. It's for the deep friends, but there'll be 100 pairs ago for sale of July 4th. And I think

that I will have them done much earlier and shipping much before, but I am advertising a Veterans Day release, which is November 11th. You will not be able to get these plates on Black Friday. They will, like, I'm not saying they won't exist. What I mean is like they will not be a part of any sale. These will be a one of the kind. First 100 combined July 4th. And then I hope to release them before Veterans Day with the advertisement of shipping by

Veterans Day. But yeah, they're going to be cool. They look super cool. I'm not going to release the photo for a while. I don't know. It's my money I've tied up in research and development. And I don't want to show you for a while. So I'm not going to show you for a while.

So it's that then. It's freaking cool. I'll tell you that. It's cool. And that's all I have to say about that. It's cool. I'm going to send a tray right now. Oh, thanks.

Oh, wow. Jeff didn't I understand. sent to you? I haven't seen. No. That's all right. No, it's all right. Yeah. Okay. I didn't mean it like that. No, no. No. Don't sit in Jeff. You already said it.

If someone, I will sell the I'll sell the picture to the highest bidder. I trust both of you. I don't talk to the soldier major. I told them if they don't show or the photo, I'm going to give away seven weeks and leave. To every PFC in a battalion. No work will get done.

You guys look at that and just give a little response, live response. Oh. Okay. Okay. Trey, what will be the ageing response. I said, let me go ahead tweet this out real quick.

Let me go ahead. That's a clean look of a I tell you down in the bayou. I mean, Jeff, you can't really afford not to own them. Oh, I told Galey before they I guess I was like, oh, I want eight pairs of these.

We're not eight pairs. So that's the problem. No, I like the, that's the, that's the, all right. So let me, let me ask something for the fans right here. This is going to be, this is going to be a moment in history. Not that we're going to be a big part in history, but what I mean is America turns $251, your friend, Grant, happens in a weight training company. and this is going to be a one-time run.

I don't know what the number is. I don't know if it's 250 pairs. I don't know if it's 500 pairs. My guts is 250 pairs, but then I have people like Jeff that say, I need eight pairs of them. Well, four pairs. Excuse me.

Well, I preferred when you said eight. Oh, yeah, I figure. So there's a website. You go to the okaypodcast.com, click America 250. and it literally says what's your name, what's your email, how many would you want? And that'll help me gauge how many make. Smart and test the waters.

Yeah, test the waters. Anyway, Bobby Cox, am I right? Hey, legend. He would have, I wanted you to make. He would have bought some plates. A 250 pound weight. I don't thought about that. A good one says a 200 and a 50 pounds.

We get that 200,000. Every day of Sajer Major, I'm going to make you into a plate. And he said, oh, wait, what? 500-pound pair. Sounds great. Dude, the lady who delivers, I've had the same lady who's delivered the weights two times in a row. And she's like, I cannot get this out of the truck.

She's like, you have to come. But that's because she didn't call Sergeant Major. She didn't call a Sanger Major. What are you doing, Danny? Yeah, I need you. Bye. After the delivery, going to need some leaves, I made you.

The delivery going to break my back. I'm going to throw a quick sentence out here that only one of our friends will understand and you guys understand next week. We got some good gifts in the mail from the salt of the earth. And whenever the salt of the earth sends me gifts, I'm super appreciative, but it also means that I have to remail things to the other podcast host.

So we have things in transit to the salt of the earth. Earth. Really good gifts. I think you guys and be huge fans. Mailed them out today. So I think by next Tuesday you should have them. Teased. If it says Ohio State on it.

Nope. Does not say Ohio State. But you are in the right salt of the earth state of mine. I'll put you this. I'll put you this way, Trey. No one from Texas has ever sent shit to this podcast. No, they just buy it. They just buy it.

Yeah, you're right. I got a bunch of oil money and I just buy strangle blades. I got my boys went to A&M. Yeah. And just they just call your phone direct. Now, no, I just give you a credit card over the phone. Jeff, you're, I'm going to direct your slides a little bit. That's all right.

Five below sale. Do you guys do a fight below us? sort of. Is it kind of like a dollar store? Everything's below five bucks or something like that. So I don't know if that's true. I think your first response was true. Trey actually real quick from a southern perspective,

because we're from the South. Trey, I am not Texas. Trey, have you heard of five below? I have, yeah. Do you have those in Texas? Yeah, There's a couple.

I think there's a couple up here in DFW. What is your analysis of what that store is? I've never walked into one. Yeah, I would equate similar to like a value store or dollar store kind of thing. I thought a value store. I didn't think as bad as a dollar store. Five below, below five dollars sounds like it makes sense to me. I was going to Home Depot with my family.

home depot people here big home depot loyalist marietta guys yeah Arthur blank yeah big Bernie Marcus we're big home depot Marietta Georgia we love home depo

anyway in any event we were going to Home Depot and I was parking in the veterans parking spot as one does as my as my wife would say talk about a hack and I said Diana you can parking this anytime you want. And she goes, wouldn't you guys in the podcast say that Stolen Baller? I was like,

Dee, you literally lived without me for a year. You can park in this spot whenever you want. She's like, I don't feel worthy. I'm like, I don't know what you want. Do you want to come hang out in 29 palms and eat like a cutie pie and a capri son to feel worthy? Like, it's definitely great. Anyway. Oh, yeah. Dude, we're getting out of the car. part and there's this long line outside of five below and I'm like what is this and diana says probably nicest thing she said to me since we got married she goes you know what I love is that we're going to find out why there's a line and I said yep oh are you going to ask she goes no you're going to ask and you're going to ask everyone and then find out I said oh 100% yeah and so I go up and I

say hey what are you guys doing out here and they say well it was the dumplings this morning we got in line at 8 a.m. for the dumplings I said oh they're cooking in there and they're like no squishies and it's like these Asian ladies but there's also white people in line there's Mexicans in line there's black people in lines. I don't want to make it racial, Matios. Everyone's in line. I just happen to be talking to an Asian lady. And she says the dumplings. And I'm thinking, oh, they're like serving up food. And then the kids are like opening, you know, like the wooden little dumpling. Do you guys know, like the little steamer? It's a cylinder. Yeah. Open it. And there's a squishy thing inside and it's like pink, red, blue, you name the color.

And it's like what would be a dumpling said you squish it. And I said, you guys are waiting in line for those? And they said, no, no, no, no. We got in line for those at eight. They opened at 10. Then they kicked us all out. Now we're in line for the Nidos. And I said, well, what's a Nito?

and the Asian lady to her defense said, sir, you barely knew what a dumpling was. You're not going to know what I need always. So I had to Google it. Fair. But yeah, people were, people were really lined up for these squishy toys. I told Diana,

I said, we should just make squishy weights. Dude, got to get them at 9 a.m. Yes, dude, collab with five below. Just squishy. You have to pick it up in Wisconsin. Yeah. Hey, sounds great.

Sounds like this crowd would show up for it, though. I, uh, dude. I think they would. Yeah. They were dedicated. Oh, my gosh. That's five. They're just like, they just like kept throwing words that you were like,

don't know what that word is either. Like, uh, why don't you? You're going to have to explain that also. Still lost. Oh, goodness gracious. Arsenal. Arsenal. Auburn.

Auburn. Oh, Auburn. Auburn. Auburn. They're the same. We do not want to turn this into an Arsenal podcast. But, yeah, Arsenal clinched the Premier League today. Manchester City was playing Boardmouth.

That's the first time since... 22 years. 2004, right? Yeah, yeah. 22 years. With Terry Henri. 22 years? Yeah, they haven't won the league.

Wow. Yeah. Kind of upsetting their coach is a I have a few choice words, but I do not like their coach at all. I think he is terrible and also a lot of shenanigans around some of their games this year.

Like they didn't have a single red card. They didn't have a single red card given to him this season and there wasn't one penalty against them. Clean play, baby. I don't believe that. They're like one of the dirtiest teams. And like in their last game, in their last game that they played,

they won the game one to nil or one to zero for you American listeners. Thank you. And the guy that scored the goal, like minutes before the goal, you know, slide tackles the guy. His foot is like up around the guy's calf. There's this great still image of him just like just blowing up this guy's calf with this cleat studs up nothing

I mean it's a yellow card but nothing and then the like referee organization after the and then this guy goes on scores a goal that's the only goal in the game Arsenal wins the game and then the like refereeing organization afterwards is like

oh yeah turns out yeah that should have been a red card yeah we did we miss that one that should have definitely been a red card I've always said just a lot of shenanigans so Jeff's not biased that yeah Jeff's not biased at all just shenan

And then like Liverpool wasn't going to win the league. I just didn't want Arsenal to win the league. Just because they're coach. There's a lot of players on Arsenal that I like, but I just think their coach is very insufferable. He runs around on this. He's a little baby. Aw. Sorry, Jeff.

Tauw Jeff. It's all right. I saw we Jeff. Are they out of, are they sold in UEFA? Yeah, they're in the Champions League final. So they'll play that on May 30th. Dang. So they could win.

which would be even worse. Yeah. Yeah. So we'll see. How they had a little drought. There was a brief second where like they almost were going to win nothing and it would have amazing. I'm surprised you never, you didn't pick them as to be a fan of whenever you were going through

your choices. It was because they're the canons. I think if I had gotten into. So my like Liverpool fandom predates the Marine Corps. But I think if it had been like, oh, I was an artillery officer and I was choosing a Premier League team, I probably. would be like, oh, Arsenal. They have a cannon for their logo. They have a cannon. Nice.

Checks out. Instead, your Liverpool guy. Liverpudlian, indeed. I've always liked it. The first player I ever knew was Terry Henri, so that's... He was pretty, he was pretty good. He was pretty good. So I've always been kind of partial to them. Oh, man. Yeah, sorry, Grant.

Yeah, soccer talks over. I love it. World Cups coming up. Yeah. We'll hit it again soon. World Cup. Big fan. They're, Mexico plays America, right?

No. They could. The first round. They could, but yeah, they won't. Yeah, they could. Which would make it interesting for everyone. Yeah, it would be interesting.

Yeah. But if the U.S. plays Iran, that would even be more interesting. Bro. I think we're playing them right now. I think we are playing them right now. Starts June 11th. I'm actually sitting a shutout right now, right?

We play Paraguay. Is that South America? That is South America. like South America. Oh, that's central. Central. Sounds like a bird. Could be a bird.

Canada starts with Bosnia. That sounds like it's cheating. When's a season open up for Paraguays? Brother. As a Texan, I appreciate that question. Open season. When's the season open up for Iranians?

Okay, I get some family business to take care of. Oh, I thought we were around. Okay. So, wait, Paraguay, where we were still thinking they were birds when we said open season?

Or we just remember thinking they were on the bird. I was too. I think that's not where grandma's going. Oh, yeah, yeah. And he was like, give me that Border Patrol helmet. Yeah, brother. Hey, uh,

Mr. helmet, this is, uh, I need a, I need a Marine Corps helmet. I need to go head first into Iran right now. Hey, brother.

That's both the troops. Auburn. But yeah. Just so you know, soccer talk is going to be coming up probably again soon. Yeah. Did you guys notice that kind of phased out during that? Yeah,

no, you literally got up and left. We saw that. Yeah. You know, that big football guy. I'm trying, though.

I'm trying. Try it. We got a cool 4th of July Stranco T-shirt coming. Ooh, boy. Super cool design. you know I sold that one that one looked good

I sent you guys right yes yeah that one looks good that one looks good that one's cool that's coming out you're gonna want to buy that if you don't buy it there's a potential that we think you're Johnny Mansell

is it going to be on a printed on a squat tea Jeff Is that controversial? Here's my problem. Here's my problem. I'm going to give, no, this is okay. This is what the okay podcast is for.

This is strength co-adjacent. Right? I want everything on a squat tea. I never want anything on a 50-50 tea. I'm wearing one right now. I'm wearing a basic tea. This is the Heather Black, literally wearing it because I sweat.

It was so hot today. I sweat through my shirt. and I pulled this out of inventory to go to the gym to coach. But I want everything on squat tea. So is the Fourth of July T-shirt going to be a squat tea? Hell yeah, it is for me. But I think summer drop

that's going to be a 50-50 poly cotton blend light tea. What I have found is that if you release both, people get confused. And I don't like that. What? I wish people don't get confused. People never get

confused. Yeah, I think it's to be a 50, I think it's to be a 50-50 T. I'm going to wear it in that squat tea. And then everyone else is going to wear it. I'll make you one in the squat T, Jeff. We'll make you one. Hey, folks, just

go ahead. His email grant, whatever a t-shirt you want to print it on. Just email grant. He'll do a special for you one of one. So I made you, I'm going to make you a t-shirt. I just hit me up on that. Give me some of that bull dine. Your mama did make that that crawfish recipe, that head on the crawfish.

Really tasted good. Can you send me that recipe? No, you can. Yeah, so I didn't. I wasn't quite sure what such a major you were talking. I think Jeff's now a subject from losing. The master goods. Okay, I'm a master of good.

I'm a master of good. Sal Jil. Jim is a messer. Give him down you from the bayou with my fam, though. Sajis made you from the Bayou. I don't be giving out leave. I just don't show up to work.

I don't even put it in the system. Go tagas. Go tagas. Oh. Oh, man. Oh, man. I got a good message today before we bring this thing down for a landing. They've still got topics to go over, too.

What do they say? I'm going to leave them undisclosed. I said, you're recording tonight? I said, sometimes I can't wait to be a Cajun Sergeant Major. If you keep it up, it might become paramount to the pod. And you'll have listeners sign off for that material. It's literally the best part. It's so good.

Please don't stop. That's one Grants mom That's what my mom My mother says she'd love that cages Oh my gosh Oh man

Sinairored I've never got a couple More Topics on what's Pizza Hut Classic mean Pizza Hut classic So I read some article There's a guy

There's this corporation Or like this business That owns Like a hundred Pizza Hut Hutt franchises and he's now like he's like the CEO of this whatever group and now he's going around and like refurbishing you know it's you can always tell when it's an old Pizza Hut building and like some other businesses moved in there it's like the shape it's like that the classic

Pizza Hut shape well he's going and like re uh he's renovating them so they look like the old like 1990s kind of like set up so with like the stained glass and like the buffet and like the red and white table cloth. So he's recreating that whole kind of like 80s, 90s vibe of Pizza Hut. And I guess like people are, people are loving it. People are showing up. Eat, we just said people are eating it up. Oh, they're eating it up.

So we gotta get, we probably got those on Chow Radar. We gotta make sure we get any. Chow Radha. Classics on Chow Radar. So I think people think I'm lying when I say we own Chow Radar.com. You guys have no idea what's coming. Big things coming, y'all. I want to change it to trayradar.com,

which was much easier to buy. They could just be like whatever Trey's thinking. So Trey could just like put in like, it's like Twitter or like X, but it's like a website. It's a word. It's a word document. It's just me talking. It's kind of like this.

It's straight of Hormuzoose Open.com. Except it's what is Trey doing right now? but it's trayrador.com and it like shows you tray's location and like his current thoughts and it's like should i lift today my kids my and jeff oh i you are i had the same thought it reminds me of uh ted dancing ted dancin ted dancing as we were always like what ted danson's doing now and it was like a space that's great question only if there's dreaming oh my gosh there is a website used it last night used it last night i dreamt with jeffes it last night I dreamt with Jeff last night, not Biggie Bridges.

No, right, obviously. No, homo. No, did he? Right. You fell asleep to Jeff Bridges and then dreamt about Jeff. I didn't fall asleep. I listened to the whole thing. The problem with Jeff Bridges is I listen to the whole track because he's so good.

He's like, now we're walking through to Muscular Canyon. I'm like, oh, is this how people? It defeats the whole purpose. Yeah, it's so great. I'm like, is this out of California? Yeah, he stayed up all night listening to all of them. Okay. Yeah, I got a side track.

I coach this guy. He might listen to the podcast. And if he does, he might hate me for outing him. But this story is so good, I got to tell it. So I get this guy, signs up for what we call an intro to barbells, which basically means like 90 minutes of starting strength coach. He's from Riverside, which means the inland empire, which means like not coastal California for you, none,

for you greater Salt Lake City people area. He comes in, he walks in and tells he's roughly my age. And his first comment is, I left my gallon of milk in the car. Is that okay? And I'm like, oh, big starting strength guy.

I got it. So it comes in and I do my usual. I'm like, hey, came to lift. Like, what brings you in? He's like, I'm a bowler. and I obviously Spidey since his level 10

I said bowling like big ball down the lane hit the pins he's like five times a week big bowler started getting knee pain he goes I actually have watched every ripato video possible

I know how to squat I'm very confident that I'm good at squatting and dead lifting my problem is I bowl five nights a week which means I drink 10 beers a night, which means 50 beers a week. And I'm wondering how that affects my protein consumption. Can you help me? Love this guy.

And I'm like, is this a plant? Like, this is literally the perfect specimen of a man. There's no way that this is real. And I said, what's this guy coming on? I said, you bowl five nights a week? He said, sometimes six. I said, and you drink 10 beers every time? He said, how do you bowl and not drink?

I said, man, I said, I love bowling. He said, oh, yeah. I said, are you good? He said, no, I'm terrible. And I said, okay. I said, I'm like, you know, I'm an average of a 120. A good game's 160. He said, oh, I average 240, but, you know, in my league, I'm terrible.

I said, you're bowling five nights a week. average in 240. And he said, yeah. I said, well, when I was in Okinawa, you don't understand this, brother. I said, it was crazy. I was so bored and didn't want to be a degenerate. I just stayed on base, and I would go bowl 15 games one night. He said, is that supposed to be a lot?

And I said, yeah, no, I'd go on a Saturday at like two. I'd bowl eight games. I'd go get a haircut and a subway sandwich. I'd come back and I'd bowl seven more. And he was like, oh, I bowl 15 games five nights a week. He's like on the weekends, I bowl 25 games. Oh, my God. And I was like, wow, are you married?

He's like divorced. Where are the kids in New Jersey? Like, okay. Okay, you're still awesome. Really like you. And he's like, yeah. Anyway, my squat, and I'm like, dude, I can't even think about, I can't even look at your squat. I just want to go bowling.

Never had someone ask about 50 beers a week if their protein was enough, but that was the first. I love that. So good. Got you a lot. Maybe we want to go bowling, honestly. I call, I called Troy Campbell Jr. We've had Troy Campbell, Sr. on the pod before. I called Junior.

This is a 100% not me being funny. It's a true story. And I said, did you like pay someone to come into my gym and talk about bowling and lifting? And he was like, what are you talking about? I was like,

some dude came in, said he drinks 10 beers a night, bowls. He's like, I got no idea. Anyway. Trace fall asleep. It's like Arsenal.

Yeah. Well, no, now I'm thinking, like, what does he do on the seventh night? Does he just think about bullying? Or? Yeah. If you're doing six nights a week, you might be seven. Then he says he's a lawyer. I said, you're an attorney?

He said, yeah. I said, so do you work for someone? He said, no, I got a private practice. I said, what do you do? Like, what kind of lawyering? He said, if you get arrested, you call me. I still odds or I'm not getting arrested, but I appreciate

that, but does that mean you deal with degenerates? He goes, no, I deal with bowlers. And I said, what do you go? The majority of my clients come from the bowling alley. I said, he's networking. What kind of business to do? He's like, D2Is. I was like, okay.

Business write off. I love it. Oh, my. This guy's doing it right. Oh, man. This guy's living the dream. Oh, man. he goes to find clients at the bowling alley. Yeah. That's funny. He just sees him walks out and goes here.

You're going to need this later and gives him this card. Yeah. I can tell you are going to need this later. At about two hours. I'll see you tomorrow night. I think we should bring it down for a landing. Jeff, I've never heard of Christopher Nolan. Oh, what?

Oh, well. Christopher is that like Christopher walking you've seen his movies you just don't know well you've seen I bet you've seen you'd have to see a one of his movies name one movie I bet too dark night and and are night have not seen there stellar seen dark night inception see inception see inception yeah he directed Batman oh director yeah yeah oh behind the scenes behind the scenes behind the camera cameras out of the locker room. Yes. Yeah, yeah, no. He's coming out with a new, a new movie.

Oh, what's a, what's the one he did, Dunkirk? Dunkirk. Dunker. Didn't see Dunker. He did tenant. Didn't see tenant. I don't watch. Yeah, I wouldn't see. Jeff tells me I have to watch. Did you see Inception? I did see Inception. If you guys have a problem with, if you guys have a problem with what I've seen. If Jeff tells me to watch it, I watch it. Yeah. Dark Night. I love the inception. I can't tell if I still like Tenant. I don't know.

I feel like I watched it again recently. It was all right. Tenet sounds right. You would. I don't know if you would like Tenet. You would like Dunkirk. I don't know if I've seen Dunkirk. I think I've started it multiple times and have not finished.

Is Dunkirk like a World War II movie? Yeah. Yeah. It's when the British guys were stuck and they had all the boats come over and pick them up. Yeah, it sounds lame. Yeah. I want to hear about Pete Peg said. blowing the doors off of Iran,

Trey. Right. He's coming. Yeah. Well, that's Chris Renalins. That's his movie next year. That's his next movie.

It's called Mass. Called No New Wars. Yeah, no new wars. I thought it was called Hormuz. Hormuz. Still closed right now. Still closed.

Still closed. Not good for plate sales. All right, Trey. Bring this thing down for landing. All right. Dagum. Two hours.

I feel bad for you, Trey. I actually feel guilty for the first time. That's all right, man. It is what it is. We're having a good time. 210. 210. What episode?

210. 210. 210. 210. 110. Yeah, bingo. 110. Oh, 110.

Yeah. What's 100 episodes? Don't get a hatchet. Sorry, I'm still a 250 pound plates. You know, there's a lot to go on. 110. This is episode 110 of the Okay.

As always, like, thank our sponsors. BW. Tax, good guy better at taxes. As Grant mentioned, we're basically done with this year is what I took from Grant's rant on it. So you might as well get your taxes going now. Give them a call. You don't have to be in South Carolina.

You can be anywhere. Amen. And you'll pick up. I guarantee it. Yes, sir. Other sponsor, we got green, grid, Iron, great iron, green, good guy, better at helmets. He has big helmets, small helmets.

I prefer with no visors because it's the way they should be. It's the way God intended helmets to be worn. So I think if you asked Diana Rossini and Mike Frable, they want a little lecture protection, if you know what I mean. A. So they're visor people is what you're saying. They're big visor people. They're a big visor people. They're a big visor folks.

Okay. Fair enough. Well, good news. if you're whoever you are you can get him with or without visors use a link below get yourself a helmet he's got a ton to choose from and you can make you a custom one just give him a shout while you're there looking at the links below you will see a link to the slack channel use code okay get yourself a little discount what are you doing the slack channel we talk about lifting life love love it's the best food talk about chow but you talk about chow brooks chow radar man yeah chow radar is coming it's

Chow Radar is, it's, it's, it's, I'm, I'm a little worried it's going to take over my whole business. There's a big pivot. Hey, Massanomics. I see your gym right. I raise you one. It's chow radar. Hey, guys, great idea. Everyone needs chow.

Very small people, a very small population of humans like home gyms. We have a larger market market. You know who likes freaking food? everybody. Everyone. Welcome to chowrader.com. And we, you know, try not, try not eating for a while. Oh, man.

Tell me how much you like it. We, we, child, I, I'm worried. I'm worried with child rate of success. Anyway, continue to sign up. Sometimes, you know, Trump used to say, we're going to win too much. And now I'm like, we're going to make too much money. Child Radar is going to be, what's the app? done chaplains doing the web dev.

It's going to be crazy. I mean, it's, game over. You, there won't be enough hoses to connect the customers. No, you know, that's it. That's the way.

So, but if you want to get the latest on Chowardar, get on the Slack channel. Use code, okay. Get on there. No, in Utah. That's for sure. Okay. Outside of that, most importantly, go to www.

The Okay. You'll see. Keeps expanding. Lots of more things to do there. You'll see the I love it. Get the leaderboard. Yeah, a lot more buttons.

We're a big button podcast. Take a look at that leaderboard. You do that 50 Cal Challenge. Get your name up there. Hey, you don't have to be good. You don't have to be fast. We just want you to participate. That's all we're going for there.

Sign up for the two 50 plates. Full side trade. Yeah. Well, I was getting there. You're powered by the strength code. Yeah. Hey, why don't you let me do my job? He's the pilot, okay?

He takes it in for the landing. He's the pilot. I had a little tune over here, and he was trying to take some leave from my lead bank, and I told him, I said, L-T, I can go ahead, take this Christmas Street card. I'll be right back, but he started confusing me. I'm sorry, major captain, Captain, Captain, Lieutenant. Lieutenant. Yeah.

First Lieutenant, go ahead. I'm going to go over here with my Christmas tree card. Thank you. Thank you so much. Ad, shut up. Shut up, Ed. Where was I talking about? Oh, yeah, we are powered by the Strength Co, as you can see from this T-shirt, that T-shirt, Grant's T-shirt, the flag. We love the Strength Co here. What do they have coming out in July? You can sign up, get the pre-orders coming available later this year. I don't know. Where do you go to put the, how much, how many plates you want? You just go to strengthcoe.com. How many plays you want? The Okay podcast. Oh, even better. www.

Theokopogast.com. Tell them how many plates you want. He'll make them for you. Outside of that. There you go. Just checking. We're still live on X. We get 12 people watching right now.

Whoa, 12? That's 12 more than I thought. I know we were 12 more than I thought. I know. I'm thinking, I'm getting nervous now. outside of that

coached I'm missing anything oh we have well besides the social media and while you're on www. the okay podcast.com you see social media links give them a like and a follow there

outside of that coach and don't miss anything no you don't kill that son Major I appreciate all you I thank you so major yeah sorry major I'm going to sign off I'll talk to you to take a week of leave

I'll talk to you next week. Hey, Master Guns, smile. That's all right. The problem is, is I can feel this is a real conversation. Hey, Master Guns, that Simon did a pretty good job, didn't he? Oh, I want to say,

a real, real nice job with that there sign off there. It was a real good. I say a top three sign-offs all time. So I made you, I appreciate what you do for it. everybody all the marines for the cajun folk for the gullifolk. All right. We'll see you next. Go tag.

Go tiger. See you next. Oh yeah. Go a tiger. Go tiger.