Podcasts about iron joe

They may seem trivial, but warm-ups are an important part of the strength training process. Unfortunately many people either fail to do them properly (or at all), or they overdo them, missing the point that warm-ups are, well, a warm-up. Popular slogans like "our warm-up is your workout" don't help the matter, implying that the warm-up must be an intense, drawn out matter. The warm-up serves one purpose: to prepare us for the work sets, where we will actually impart the stress necessary to drive adaptation.   Physiologically, the warm-up increases circulation and oxygen flow to the muscles, improves lubrication in the joints (movement causes synovial fluid held in the cartilage to squeeze out and lubricate the articular surface of the joints), and prepares the neurological system for the complicated task of lifting. The last point is an overlooked one. As Scott argues, the center of mass in the barbell-lifter system changes rapidly during the warm-up process, as the lifter progresses from the empty bar toward his work weight. For a two-hundred pound man, the center of mass when squatting an empty bar isn't much different from squatting bodyweight. When his work sets get north of the mid-300's, however, the center of mass moves upward toward the bar, and therefore demands significantly more attention to balance. Scott argues that this is primary reason for the warm-up: to prepare your neuromuscular system for the task of producing force under very different circumstances than normal activity.   Unfortunately rank novices, and even some experienced trainees, often fail to warm-up properly. They perform too few sets, or too many, or they make the wrong weight jumps. As the Blue Book prescribes, the warm-up should comprise: Empty bar (45)x5x2 Jump #1x5x1 Jump #2x3x1 Jump #3x2x1 Work sets   For a 315lbs squat, the warm-up would look something like this: 45x5x2 135x5x1 225x3x1 275x2x1 315x5x3 work sets   Many novices get hung up on the jumps. They should be roughly equal, so that you don't make too large of a jump between sets, although most lifters prefer to get a certain weight on their back early in the warm-ups to help them stretch and reach depth. It's also OK to perform more warm-ups than indicated above. If you're feeling stiff, take an extra empty bar warm-up set (or two or three). Another problem lifters run into is over-complicating weight selection for warm-ups. Unless your work sets are close to the empty bar in weight, you shouldn't have to use change plates for your warm-ups. Use 25's and 45's, maybe 10's for your pressing movements. Don't rely on a calculator (or the Starting Strength app) for your warmups; figure out a progression that works for you and commit it to memory as well as your training log. Every so often, as your work weights climb, you may have to increase the jumps, or even add warm-up sets at the end of the warm-up progression.     Discounts Use the discount code LOGIC to save 10% off any order of Iron Joe.  Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Over the last few years the "discipline" movement has gained full steam. From retired special forces like Jocko Willink and David Goggins touting the benefits of waking up at 4:00am, to Mr Money Mustache calling his followers to face punch their finances, the internet is awash in discipline pep talks. Often these calls for discipline involve a sort of intense, white-knuckle approach to lifestyle and personal development that requires willpower and self-denial. However, is this really the right approach to cultivating lasting habit change?   Matt and Scott argue that it is motivation, in fact, that begets discipline. White-knuckle discipline relies on willpower, a finite resource, while motivation comes from within. Those who appear to exhibit a high degree of discipline or self-control are really not using much self-control at all. They are merely acting on their deeply-held values, which requires little willpower. We often mistake this affinity for a task or habit which many find difficult for discipline, when the truth is that for guys like Jocko Willink, waking up at 4:00am simply comes naturally for him.   Instead of forcing ourselves to do things we think we ought to, Scott calls us to deeply examine the things we value and align our habits with those values. Ultimately, we do what we like to do. That isn't to say we should never subject ourselves to a little voluntary hardship. Struggle and hardship is a part of any journey. But if the road is always uphill, steeper with every turn... maybe you're not on the right road.   Our friend Brett McKay at Art of Manliness penned an excellent article on motivation which served as the inspiration for this episode: https://www.artofmanliness.com/articles/motivation-over-discipline/     Discounts Use the discount code LOGIC to save 10% off any order of Iron Joe.  Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Matt and Scott continue their discussion of the Stress-Recovery-Adaptation model with an exploration of the recovery aspect. Plenty of articles on the web tout the benefits of "active recovery," but is there really such a thing? In Starting Strength, recovery is viewed as a relatively simple process driven primarily by food and sleep. Recovery, therefore, could be defined as an absence of stress. Adding more (non-productive) stress in the name of "active recovery" doesn't make sense.   Discounts Use the discount code LOGIC to save 10% off any order of Iron Joe.  Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Matt and Scott take a moment to reflect on how their lives have changed after the whirlwind year that was 2018, and how their training has evolved along with them. For even the most dedicated among us, training takes a backseat to life sometimes, and that's OK. As we age, gather experiences and grow, our priorities change, and training changes to reflect that.    For Scott, that meant taking off a large portion of training during the fall of 2018 while he worked through the sale of his business, Data Storage, Inc. He trained when he could, which sometimes meant only once per week. Under intense stress, he eschewed his normal training program and simply tried to get under the bar and do a few exercises. Now that the sale has closed and he's back to a more normal schedule, Scott has been running a basic LP as he climbs back to heavier loads on the main lifts. As mentioned in previous episodes, LP is a useful tool even for a lifter who has been training for years. It's an excellent way to regain strength after a prolonged layoff. For Scott, the LP will only last a few weeks, and he will make much larger weight increases each workout than a novice trainee undergoing his first LP. So far it's paying off, as Scott has set some volume PR's on his pressing movements.   Matt has remained fairly consistent with his training despite the fast-paced growth of his company Starting Strength Online Coaching. Caring for his ailing father, however, has shifted his priorities from strength training to health and longevity. To that end Matt has sought to lose weight and reduce his waistline while dieting in a way that fits his busy lifestyle, which includes frequent travel and restaurant dinners. He has found that intermittent fasting works well for him, allowing him to manage his calories throughout the day without worrying how many calories he is eating at dinner. His ability to train in the morning is diminished somewhat, but he has enjoyed the clarity of mind that comes in the fasted state. Most importantly, he feels good, is losing weight, and still continues to train -- all in a manner that fits his personality and lifestyle.   Barbell Logic will always be about training and the myriad benefits it has on our lives, but even training is sometimes about... well, not training. In other words, life detrains us over time: as we age, as major events take over our time, as our priorities change. These moments serve as opportunities for us to re-evaluate our goals and change our methods, if needed. Through it all, the barbell is constant. To quote from Henry Rollins' classic article Iron and the Soul, The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.     Discounts Use the discount code LOGIC to save 10% off any order of Iron Joe.  Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

What began as a conversation between podcast recordings, turned into an interesting discussion about the nature of progress during the post-novice and intermediate training phases and the limitations of the SRA model as we currently understand it. Matt and Scott explore the question of what exactly drives progress in the traditional post-novice programs such as Texas Method and Heavy Light Medium.   Discounts Use the discount code LOGIC to save 10% off any order of Iron Joe.  Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

When Scott sold Data Storage, Inc. -- as told in episode #142 --  things didn't go perfectly smooth. As with any decent sized small business, various legal matters arise in the course of regular operations. When it's sale time, however, any outstanding legal issues come under intense scrutiny as the buyer conducts their due diligence. In these situations, you need a ringer. You need a guy like David Keesling, a veteran trial attorney and labor law expert based out of Tulsa, OK.   David is a former Marine who began his law career in 2002. Since then he has won numerous cases and settlements for businesses dealing with labor law issues, malpractice suits, and state and federal government tort claims. David is a hard-nosed negotiator with a keen eye for assessing risks and anticipating threats for his clients. He currently practices with Dunlap, Bennett, & Ludwig in Tulsa, OK.   Scott recounts how he met David at a deposition during the early years of Data Storage. David was the opposing counsel, and proceeded to systematically "wipe the floor" with his own counsel, ultimately causing Scott a great deal of headache and lost money. After recovering from the beatdown, Scott contacted David to represent him and Data Storage going forward. David provides some insight into how he has helped steer Data Storage since then and deal with the various labor and employment disputes that have arisen as the business has grown to over 50 employees.   You can find David practicing at the firm of Dunlap, Bennett, & Ludwig, and you can contact him at dkeesling@dbllawyers.com   Online Great Books is opening enrollment again on January 28th, 2019. Visit the website to sign up for the VIP waiting list now, and you'll have a chance to sign up when enrollment opens. Spots are limited, so sign up fast!   Discounts Use the discount code LOGIC to save 10% off any order of Iron Joe.  Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

On December 28th of 2018, Scott sold Data Storage, Inc., a small business he started over twenty years ago and has operated since. Scott discusses the details of how the sale went down, why he sold it, and what's in store for his future.   Of course our beloved co-host is an industrious guy, so he still has a few irons in the fire. Besides coaching clients both in-person and online at Starting Strength Online Coaching, Scott also founded Online Great Books, a company that introduces the great books of Western Civilization to new readers and fosters their earnest study and discussion in small group seminars.   Looking to the future, Scott aims to grow OGB organically while deepening the reader experience. With his target of 750-1,000 members, Online Great Books will be similar in size and scope to a small liberal arts college... but far more impactful.    Online Great Books is opening enrollment again on January 28th, 2019. Visit the website to sign up for the VIP waiting list now, and you'll have a chance to sign up when enrollment opens. Spots are limited, so sign up fast!   Discounts Use the discount code LOGIC to save 10% off any order of Iron Joe.  Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

With the new year now upon us, many people are starting a training program for the first time, or coming back to one. There's no better place to start than the Starting Strength novice linear progression -- LP for short -- but as we have observed, it can be challenging for novices to do the program correctly. While simple at its core, the novice LP will not look the same for every lifter and requires a bit of finesse to tweak, especially as the lifter nears the end of LP.   Perennial favorite guest Andy Baker returns to the podcast to walk us through his approach to the novice LP and how he handles the transition to advanced novice and beyond.   As always you can find Andy at his website or his gym Kingwood Strength & Conditioning.   Discounts Use the discount code LOGIC to save 10% off any order of Iron Joe.  Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

We all know that some level of fitness, or aerobic conditioning, is necessary for life. Whether it's for sport, physical activities (like hiking, biking, or throwing the frisbee), or simply to minimize the risk of cardiac and metabolic disease, conditioning must play a role in our training program.   Of course, as discussed in previous episodes barbell training satisfies the criteria for "conditioning," being a form of short, intense exercise similar to the high intensity interval training (HIIT) employed in circuit training, Crossfit, and the like. But why? Robert Santana and fellow Registered Dietician and PhD Christy Alexon join us today to explain.   The body utilizes ATP, adenosine triphosphate, to do stuff like stand up, walk around, climb a tree, pick up a box, etc. ATP is readily available in our muscle cells but in small amounts -- enough for 10-15 seconds of strenuous activity, but no more. Obviously many physical tasks involve strenuous activity lasting much longer than 15 seconds, so why don't we keel over once the initial ATP is used up? The answer lies in bioenergetics, that is, the network of energy systems the body uses to deliver ATP to the muscle cells.   There are three major types of energy systems: "Anaerobic" or phosphocreatine -- ATP stored directly in the muscle cells; high energy output, very short duration Anaerobic glycolysis -- the breakdown of glycogen (a blob of glucose molecules, or carbohydrate, stored in the muscles and liver) into ATP; medium energy output, medium duration Aerobic (oxidative) glycolysis -- the use of oxygen as fuel to breakdown carbohydrate and fat into ATP; low energy output, long duration These systems do not work independently, but rather concurrently; as you lift a heavy set of five, the phosphagen system dominates, but glucose is being broken down and the aerobic glycolytic cycle is upregulated in anticipation of more activity. Therefore, weight training provides a conditioning effect because it trains the aerobic energy systems, albeit indirectly. After all, that is what conditioning is: the capacity for sustained aerobic activity, typically measured by VO2 max in the lab.   Many novices wonder whether they should be doing "conditioning work" in addition to the main barbell lifts. The answer, for a novice, is no (though exceptions may apply to morbidly obese trainees who require additional calorie burn for emergency weight loss). The barbell training alone constitutes enough conditioning work to satisfy general health needs, and any additional work would simply interfere with recovery... and as Barbell Logic has made the case repeatedly, getting stronger will make a bigger impact on performance and health than any other fitness attribute at this point. For intermediates and beyond, the answer varies. For general health, i.e. minimizing the risk of heart disease and metabolic disorders like diabetes, strength training combined with regular physical activity (walking, hiking, biking) is sufficient. Sports with an endurance component will require more conditioning, which may interfere with the acquisition of strength. It's rare to see a marathoner with a big squat.   Christy has a PhD in Nutrition and Wellness and currently works as both a Registered Dietician for Rennaisance Periodization and as a Clinical Associate Professor of Nutrition at the Arizona State College of Health Solutions where she teaches macronutrient metabolism.   Discounts UNTIL JAN 15th, 2019 ONLY - Get your first month of SSOC online coaching for just $49! Or get online coaching AND nutrition for only $79 for the first month. No discount code required. Use the discount code LOGIC to save 10% off any order of Iron Joe.  Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Dr. Sully returns to the show to share stories from Greysteel Strength & Conditioning, his unique barbell gym catered specifically to trainees in their 50’s, 60’s, and well beyond. The folks at Greysteel have been through a lot — cancer, Parkinson’s, psoriatic arthritis — but that doesn’t stop them from getting stronger, healthier, and mentally tougher under the barbell. Sully and his trainees have also built a tight knit community, bound together by hard work, encouragement, a healthy dose of competition, and a common goal of strength and self-vitality.   At Greysteel there are no excuses, only reps and results. Of course, training Masters’ athletes requires some clever workarounds for preexisting injuries and joint pathologies, as well as a keen eye for judging exertion and stress on a workout-by-workout basis. Sully has cultivated all of these skills, which are captured in his book The Barbell Prescription (co-authored by another master coach, Andy Baker).   The start of a new year prompts many to look into the mirror, make resolutions, set goals, and turn a hopeful eye toward the future. If you are looking for motivation for change, look no further than Greysteel and it’s brave, hard-working members.   Visit Greysteel Strength & Conditioning and be sure to check out Sully’s excellent videos on training, physiology, health, and more at the Greysteel YouTube channel.   Discounts UNTIL JAN 15th, 2019 ONLY - Get your first month of SSOC online coaching for just $49! Or get online coaching AND nutrition for only $79 for the first month. No discount code required. Use the discount code LOGIC to save 10% off any order of Iron Joe.  Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

SSC and Registered Dietician Robert Santana returns to the show to discuss how his approach to nutrition coaching has evolved over the years. Santana has developed, in essence, a nutrition linear progression emphasizing incremental habit changes over counting macros.   Many people try to overhaul their diet by "white knuckling" their way through major changes, like cutting out sodas, cutting all refined carbs, stopping all fast food, eating more vegetables, etc. While these are noble and worthy habits, trying to acquire them all at the same time often constitutes a huge change in the person's habits. This might work in the short term -- two or three weeks -- but inevitably it fails as the urgency of the catalyst for change begins to fade. White knuckle discipline is not just a bad idea for the dieter, it's also a bad plan for a nutrition coach because even it does work, it doesn't provide much data about what variables drove the change. Nevertheless, the calories have to add up (or subtract, depending on whether you're gaining or losing) for change to happen.   Therefore, Santana has found that small, incremental habit changes over time not only stick better, but also provide good data on what works for the trainee. Habit changes can be as minor as switching from sugary sodas to diet soda (really not that minor a change when you think about -- a person drinking 4-5 sodas a day could cut nearly 1,000 calories by switching to diet sodas -- even though it's an easy change). Each habit change is treated like a PR in the nutrition LP, and celebrated accordingly. And just as adding 5lbs each workout in the novice LP quickly adds up to big strength gains, accumulation of positive eating habits adds up over time to major body composition changes. Most importantly, they are sustainable and lasting body composition changes.   From now until January 15th SSOC is offering a HUGE deal on online coaching. Sign up now and get your first month of online coaching for $49, OR get both barbell coaching and nutrition coaching for just $79! This deal only lasts for a couple weeks so sign up now at SSOC. No discount code necessary -- the discount will appear in your cart when you sign up.   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Matt and Scott revisit a concept explored thoroughly in the Blue Book (Starting Strength: Basic Barbell Training 3rd Edition) but, until now, not given the full treatment at Barbell Logic. This concept is known as the Master Cue, and refers to the importance of keeping the barbell positioned over the middle of the foot, or simply "midfoot", during the squat and deadlift. The Master Cue is a reminder to the lifter to make the bar travel perfectly vertical, as if moving in a vertical slot.   As described back in Episode 8: A Quick and Dirty Guide to Barbell Physics, the primary force pulling on the barbell seated on the lifter's back (in a squat) or in his hands (in a deadlift) is gravity, which pulls toward the center of the earth or, in other words, downward. Thus the most efficient path against gravity -- the path in which the most work is performed -- is vertical, or up. Any deviation from a vertical path requires effort, but does not contribute to vertical motion and therefore does not constitute work. The Master Cue focuses the lifters attention on this critical aspect of physics while drawing his attention away from minutia and micromanagement of individual body parts. If a lifter has been taught how to perform a squat correctly, the Master Cue often fixes a multitude of problems with one simple thought.   Scott recounts how he personally struggled with the Master Cue, grasping the concept intellectually but unable to put it into practice under the bar. Then he made a key realization: under sufficient load, the bottom of the foot acts as a pressure gauge, and if he fixed his attention on where he felt the pressure in his foot he could control the position of the bar over the foot. The "diagnostic foot," as Hambrick dubs it, is a useful tool for coaches. If a coach observes air under the toe or heel of the lifter's shoe during a lift, that lifter is certainly NOT staying balanced on his midfoot, and corrective cues are necessary. Even if you don't see air, you can usually see movement within the shoe which may indicate a problem with the midfoot relationship.   One last thing since we're talking physics... although Starting Strength often equates "midfoot" and "vertical bar path," it's important to understand that the bar should be positioned over the middle of the lifter-barbell system, that is, the center of mass (COM) comprising the bar and the mass of the lifter behind the bar. Practically, this means the bar will actually be in front of the midfoot during light warm-up sets with the empty bar, because the mass of the lifter significantly outweighs the bar. Nevertheless the combined COM will still be over the midfoot. At sufficiently heavy weights the combined COM is close enough to the bar that the bar will travel over the middle of the foot.   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Producer Trent takes a walk through some of the Barbell Logic episodes that aired in 2018, including: Brent Carter's method-actor quality Rip impression Matt and Scott laying down the life advice on dating and marriage for Chase Lindley Grandpa Reynolds laments the dangers of romance with his rendition of Marty Robbins' El Paso. Matt's explanation of the minimum effective dose for programming, especially for the post-novice phase of training advancement Robert Santana explains how to lose the "skinny-fat" body by training for strength with strategic phases of fat loss Coop from Garage Gym Reviews offers advice on outfitting your home gym Dr. Sully from Greysteel Strength talks about finding purpose in coaching after a long career in emergency medicine   That's a wrap for 2018. See y'all next year!   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com  

From Matt, Scott, and the rest of the Barbell Logic team, Merry Christmas! We thank you for your listening and support this past year, and wish you much happiness and many PR's in the year to come. Scott put together another Christmas special this year, walking you through some of his favorite jazz tracks, including: Django Reinhardt Wes Montgomery Dexter Gordon Duke Ellington John Coltrane   Enjoy the holidays -- we'll see you in 2019.   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

One question received for the Q&A episodes deserved it's own episode. A listener asked about Matt's experience with Westside Barbell, which he recounts in this episode.   Long before his Starting Strength days, Matt was a skinny kid reading articles by Dave Tate and Louis Simmons on testosterone.net (now T-Nation). He read about Chuck Vogelpohl, Kenny Patterson, and others who inspired him to become a powerlifter himself. After totaling some respectable numbers, he embarked on a voyage to Westside Barbell to train with Louie and his heroes, alongside his friends Dave and Kyle Gulledge (who deadlifted an incredible 830lbs at age 19). There they experienced the intense training environment of Westside, which consisted of many brutally strong and morally questionable men (several of whom were felons, which, naturally, added to the hardcore aspect of the organization). Nevertheless they were absolutely focused on their goal: to become as strong as humanly possible. To that end, training revolved around very heavy training, usually around single lift, for as much volume as they could handle.    Watch the Westside vs The World documentary trailer to get a glimpse of the gym, the culture, and some of the characters that made it tick. Apparently the documentary has been stuck in the post-production process and has not been released as the airing of this episode, but we hope it will see a proper release soon.   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Starting Strength Coaches Matt and Scott are back with another round of Q&A, answering listener-submitted questions from Instagram, Facebook, and email.   In today's podcast they answer: How do you train while traveling? How do you find a good gym on the road? Who are your favorite lifters to watch? How do you learn how to be a risk-taker (in business)? What are your persistent form problems? What are your "swing thoughts" before the lift?     Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Whether 'tis nobler to suffer the slings and arrows of gym onlookers at your ignominious deadlift routine... that is the question of today's podcast. Matt and Scott weigh the pros and cons of "hyping up" during training, whether it's to hit a PR or just to get through some heavy worksets.   It's common practice for many to blast the heavy music -- the Rage Against the Machine, the Metallica -- when it's PR time, or even for a heavy set of fives. And it definitely seems to work at increasing mental arousal, which can translate to more pounds on the bar. But is that always the case?   Raw effort, which is tied to arousal levels, matters in a PR attempt, sure, but for more advanced lifters it is Matt's experience that technique matters even more. After all, they are used to delivering high levels of effort during their training. Technique becomes more  and more critical as the loads approach PR territory, as the lifter can tolerate little to no deviation from midfoot in the bar path. Consequently, Matt prefers to approach the bar in a way that emphasizes focus on the one or two things he needs to remember to execute the lift properly. He listens to heavy music -- Metallica's "Bleeding Me" -- because it's familiar, an auditory cue that reminds him of what he needs to do for the lift.   On the other hand some lifters, particularly novices, don't bring enough aggression to the bar, and can use some strategic hype in their training sessions. The same goes for lifters who naturally run at a slower pace. At the end of the day, there is no right answer for whether you should get hyped up for a lift. What's important is that you consider your habits around the bar, and whether they are helping or harming your long-term progress.   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any orderat Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Starting Strength Coaches Matt and Scott are back with another round of Q&A, answering listener-submitted questions from Instagram, Facebook, and email.   In today's podcast they tackle: From Jeremy P. -- is a 3" belt or 4" belt a better fit? Is there a way to measure to determine which is the right choice? From Donald Kavanaugh -- do you recommend specific abdominal work? From Dustin B. -- at the end of LP, does the deadlift usually fail first because it's the last lift performed in the workout, and thus the lifter is fatigued? How do you train people that work night shifts? Harry asks, what sort of impact has counseling had on your life?   Also, Scott shares a story about his misadventures on a recent quest to de-stress.   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any orderat Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

In Part 2, Matt and Scott outline the remaining 4 core values that drive SSOC, Barbell Logic, and their personal lives. As Scott remarks, the best businesses are outpourings of their owners, and the work the company performs is directly informed by the values the owner has.    SSOC and Barbell Logic's Core Values (continued) We invest in bettering ourselves: seeking continuous improvement in all aspects of our life, and not settling or resting on our laurels. We take initiative: and are proactive about solving problems rather than waiting someone else to tell us to do things. We invest in the community: realizing that our core values are best fulfilled by working with the community of lifters and their collective knowledge and wisdom, rather than in isolation. We are professional: we work in a timely fashion, we are punctual, we treat each other with respect, we don't react emotionally but rather with rationality and wisdom.   Note that Matt originally referenced ten core values in the Part 1 of this podcast. One of the original ten values -- be selfless -- was struck from the list after some debate amongst the leadership staff. While the notion of selflessness is a noble one, the self is ultimately the grounding point for the company's ethics and morals. Without the self, one could argue, there are no ethics. So while SSOC and Barbell Logic do strive to put the company first in their business dealings, they do so out of a strong sense of self.   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any orderat Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

As Socrates counseled, know thyself, so those of us at Barbell Logic and SSOC evaluate (and re-evaluate) who we are as our audience and business grows. To that end, Matt and the staff at SSOC have developed a set of core values which spell out the identity of the company. Of course these values weren't selected in a vacuum, and they reflect more broadly the values of Matt and Scott.   SSOC and Barbell Logic's Core Values We believe in who we are: a company who endeavors to get anybody and everybody strong, to bring Starting Strength to a bigger audience. We choose what is right over everything else: even when the right thing means making less money, not growing as fast as we want, or admitting mistakes which might create bad press, we do it anyway. We strive to be the best at what we do: we want to be the best strength coaches in the world, the best online coaching company in the world, and, importantly, the best at everything we do, even outside of barbell coaching.  We want to "wow" our customers with outstanding service: which means underpromising and overdelivering. It also means admitting when we miss the mark, and figuring out how to constantly improve our customer service experience. We accept personal responsibility: we don't kick the can down the road, don't pass the buck. We take responsibility for what we do, and what happens on our watch. Even when things aren't our fault, we strive to figure out what part we played in creating an environment where a mistake is made.     Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any orderat Dominion Beltswith the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Matt and Scott share their strategies for improving your productivity so that you can spend less time working on mundane tasks and more time on the things that bring you value, like strength training.   Improve Your Tools and Workspace Both Matt and Scott agree that buying high quality items that you use all the time can make a big difference in your workflow and overall productivity. Give yourself good tools for the tasks you do often, and they will make your work experience better and last a long time.   Scott's Recommended Tools Big Computer Monitor (preferably two): A good work environment is crucial to getting work done efficiently. Most of us work on computers these days, so Scott recommends getting a big monitor, or, even better, multiple big monitors. As he says, Microsoft calls the home screen a desktop, so if the computer screen is your desktop, you ought to give yourself lots of room to work with. Monitors are relatively cheap, so get a big one, or two, and move your peripheral windows and tabs to the side so you can keep your main work front and center. Laptop docking station: for centralizing all cables and dongles on your desk Canon P215 desktop scanner: for digitizing important documents, so you don't have to keep up with archiving physical papers. It's small enough to bring on a business trip if needed. Tom Bihn Synapse 25 Backpack: Scott's preferred backpack, because all cords, batteries, and laptops can be removed for airport security but they remain tethered to the bag, reducing your chance of losing them in security. It's also big enough to handle a 2 or 3 day trip, including clothes.   Matt's Recommendations eBags Professional Slim Backpack: has a pocket for laptops (with hard edges to protect the computer), plenty of pockets for cables, chargers, USB dongles, and writing implements External battery pack: for charging cell phones and even computers. A good battery pack can charge your phone several times. Noise-Canceling Headphones: for canceling out background noise and minimizing distractions when working in public spaces. Matt likes either the Bose QuietComfortor Sony WH1000XM3models -- expensive but worth it when you need to focus, especially if you travel frequently. Sidewinder Macbook Charger: this charger winds up compact so you don't have to deal with extra power cable   It almost goes without saying, don't forget to use your smartphones to work for you. Smartphones can be a source of major distractions, but they also have lots of apps that can assist with your task management and scheduling. Use them (and turn off your social media notifications)!   Improve Your Productivity Strategies Matt advocates the Pomodoro technique for getting lots of work done in short but focused bursts. He describes the technique in greater detail in the article linked below, but the basic idea is to clear your workspace of ALL distractions, turn off your phone, and work without distraction for 25 minutes, followed by a mandatory 5 minute break. Repeat this as necessary up to 4 times. After this point you've probably used up whatever brainpower you had, so move on to other less intensive work.   Scott likes the to-do list strategy outlined in Getting Things Done by David Allen. Most people carry around the totality of their to-do list in their head, occupying enormous mental resources which could be spent more productively on deep work and more complicated tasks. David Allen's method involves putting down everything you've ever thought of that you should do "someday, maybe" on paper, so that you don't have to think about those things alongside the more mundane, day-to-day tasks. Scott uses Evernote to accomplish this task, because it syncs with any device you may have on you at the moment, it's easily searchable, and the company has remained true to their roots of being the best idea storage app in the market.   Further Reading Getting S*** Done: The Pomodoro Technique The Tyranny of the Urgent   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any orderat Dominion Beltswith the discount code fahveoff.    Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Matt and Scott answer your questions in Q&A #5. Listeners submitted questions via email and Instagram and the boys will tackle them over the course of several episodes.   This week they answer: What is your favorite cocktail right now? Scott keeps it simple: old fashioned, gin and tonic, maybe a gin martini. Matt has been enjoying bitter cocktails lately, especially cocktails with amaro. What new lifting equipment have you purchased recently? Scott and Matt just bought the Rep Fitness competition flat bench. It has a softer, more rubbery pad with good tack and the base at the foot-end of the bench is low profile so it doesn't interfere with narrow foot placement. Matt also bought a massage attachment for his jigsaw for pummeling his hips into submission. Scott is also eyeing a new pair of squat shoes with a taller 1" heel, considering either the Leistung or an old pair of Risto's. Do you sometimes put someone post-LP (intermediate or advanced lifter) back onto LP? What kind of gains could they expect? They do it all the time! And more often that not, the lifter sets a new 3x5 PR during the LP. More advanced lifters will periodically peak to test their heavy singles, tapering their volume as detailed in the Block Programming episode. Whether it's for a meet or just part of the training block, coming out of the peaking period LP can work well by exposing the lifter to more volume. It also works well for intermediates and advanced lifters coming off a long layoff. Who are your favorite SSOC clients?   More Q&A's to come in the future! Send us your questions at barbelllogicpodcast@gmail.com or on Instagram @barbell_logic.   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any order at Dominion Belts with the discount code fahveoff.    Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Matt and Scott tackle the question of sport specific training: how should athletes train for their sport? The simple answer is... just like anyone else! While athletes need to consider the demands of their practice when programming their training, their training advancement occurs no differently than a gen pop trainee.   Unfortunately, many sport coaches conflate practice and training, out of a misguided desire to make training look like the sport they are preparing their athletes for. Going back to the earliest episodes of Barbell Logic, one of the bedrock principles of programming in Starting Strength is the Stress/Adaptation/Recovery model first detailed by Hans Selye. Another important concept is the SAID principle, Specific Adaptation to the Imposed Demand. In short the SAID principle states that if you want to get strong, you have to stress yourself with something that would make you strong, i.e. lift heavy weights. Running laps on the track won't make you strong, as it is not specific to the desired adaptation. This is where the idea of making training look like the sport -- doing high intensity circuits on the hammer strength machines, instead of lifting barbells -- falls short. A good strength and conditioning coach needs to identify the adaptations needed for the sport, and organize programming to achieve those adaptations. For virtually all sports, strength is important, and should be prioritized first, for the reasons explicated in previous Barbell Logic episodes: strength improves all the other physical skills. Many sports training programs emphasize explosive movements instead, effectively demonstrating the athleticism of their athletes (which is genetically determined) rather than training their physical abilities.   Another issue with sport specific training is the lack of quality instruction and feedback. As Matt describes on his visit to a D1 football training camp, coaches yelled at their athletes constantly to train hard, but rarely gave them detailed feedback on how to improve what they were doing. Screaming "Do it right!" and "Up! Up! Up!" in the weight room are not effective coaching techniques, at best they are cheerleading.   The article Matt mentions in the episode is The Two-Factor Model of Sports Performance by Mark Rippetoe.   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any order at Dominion Belts with the discount code fahveoff.    Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Matt and Scott answer your questions in Q&A #4. Listeners submitted questions via email and Instagram and the boys will tackle them over the course of several episodes.   This week they answer: Donald Kavanaugh asks: What makes you rage? For Scott, pretentious patrons at the local movie theater, apparently. Matt dodged the question. Andy Roth asks: What kind of data does Matt have on SSOC client progress during online coaching? Matt has hired a team of statisticians to review all the client data SSOC has been gathering, which will be published in the future on Starting Strength, but he offers one interesting tidbit: the average male SSOC client increases his squat almost 300% during the life of the training. From Starting Strength superfan Tyler Austin: When training the general population, do you prefer the Press 2.0 or the Classic Press (a la Bill Starr with layback)? Matt prefers a progression from strict press to 2.0, with intermediate steps if the client just can't get the timing of the hips down with the 2.0. Scott agrees, noting that unless his client is going to compete, he doesn't teach the Classic Press at all. Stan Belot asks: How do you manage training while on business or vacation, especially when you don't have your regular equipment? Scott says just get in the gym, do something as heavy as you can, and get out. The consistency is the important thing; you don't have to hit your numbers exactly. Matt adds that if you're on vacation and have been training regularly leading up to it, don't sweat it. One week of missed training is not going to hurt you. On the other hand, if you travel frequently for business, you need to figure out how to pack up your essentials and train wherever you can. Liquid chalk is your friend! What macro-friendly foods have you found lately? Scott likes the chicken kebab platter (double chicken), greek salad, and braised beans at Zoe's Kitchen. He likes the tsatiki sauce because it's pretty low fat. Matt likes greek-style yogurt in general as a replacement for fatty toppings such as sour cream, cream cheese, etc. Bobby asks: How do you manage toddlers/young children in the gym? Matt and Scott says let them in, set the safeties, teach them to avoid the platform, and set a good example by showing them that you work hard under the barbell to make your self harder to kill. Greg Boltman asks: What is your process as a coach and organization to drive continuous improvement in your coaching and training programs? The SSOC coaches communicate frequently via Slack, sharing case studies and strategies for managing various clients. Then there's reading. The most important thing, however, is seeing lots of reps on a regular basis. It's important to see different types of people too. Matt thinks that watching lots of reps gives the coach an edge which can be lost, so good coaches need to watch plenty of reps to keep their skills up.    More Q&A's to come in the future! Send us your questions at barbelllogicpodcast@gmail.com or on Instagram @barbell_logic.   Use the discount code LOGIC to save 10% off any order of Iron Joe.     Save 5% off any order at Dominion Belts with the discount code fahveoff.    Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Many people unfamiliar with Starting Strength and strength training in general confuse barbells with powerlifting. Similarly, powerlifters often criticize Starting Strength as a “bad” program for powerlifting. A misunderstanding of the core principles of Starting Strength and the Three Criteria especially, lie at the heart of this confusion.   Starting Strength’s stated goal is to help regular people become generally strong and harder to kill. The goal of powerlifting—the whole point of the sport—is to lift the most weight possible within the rules. Clearly, the two are intended for different audiences, with different goals. Though the process for each look similar, but the goals are different, and so are the reasons.   The Three Criteria for exercise selection (and by extension, lifting technique as well) in Starting Strength are: 1.) lift the most weight possible 2.) using the most muscle mass possible 3.) using the greatest effective range of motion   Starting Strength and powerlifting share #1, but they begin to diverge on #2 and #3. It’s clear to see with, say, a wide grip bench press. A wide grip shortens the ROM of the press, allowing the lifter to lift more weight than a standard, vertical forearms (evaluated at the bottom of the ROM) grip prescribed by Starting Strength. This satisfies criterion #1. The wider grip trades ROM for muscle mass however, and does not involve as much of the pec and deltoids, so it violates #2. It also violates #3, as it aims for the shortest possible ROM instead of the most effective (for strength).   At the end of the day, powerlifting is a sport that demands its own approach, whereas Starting Strength is a training modality aimed at the general public.   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any order at Dominion Belts with the discount code fahveoff.    Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Matt and Scott answer your questions in Q&A #3. Listeners submitted questions via email and Instagram and the boys will tackle them over the course of several episodes. They also read some podcast reviews (good and bad) from iTunes.   This week they answer: Colin asks: What physical, mental, or medical conditions would preclude someone from barbell training? Aortic aneurysm. As Scott says, if you walk normally and can defecate then you're probably good to go. Matt won't train anyone with fibromyalgia either. If a trainee misses a workout in a HLM program, is there anything you can do to avoid messing up the whole week? There's no shortcut to building the stress necessary to drive the weekly 5RM, so not really. If absolutely necessary you could do the light workout followed immediately by the medium workout, to avoid losing the week. However this is very suboptimal and should only be done as a last resort. Scott mentions adding two more days to your training "week" so that you stretch out the SRA cycle from 7 days to 9 days, but again this is a major compromise. From Matt B: Why doesn't Online Great Books read Gilgamesh as part of the reading progression. Isn't it even older than Homer? Scott gets this question all the time, and the answer is that Gilgamesh has some problems. The main issue with Gilgamesh is that it was lost until 1853. Aristotle doesn't mention Gilgamesh, neither does Shakespeare. It doesn't seem to have influenced anyone in the Western canon, therefore it wasn't part of the actual Great Conversation. What does a good training log look like? Scott uses FitBot for a video log of his training, but he swears by a paper log too. In his view, a paper log should have the date, the warm-ups and work weights, notes about performance and cues for future workouts. Matt likes to track his bodyweight too.   More Q&A's to come in the future! Send us your questions at barbelllogicpodcast@gmail.com or on Instagram @barbell_logic.   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Save 5% off any order at Dominion Belts with the discount code fahveoff.   Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

One question received in the recent Q&A sessions deserved its own episode. A listener wrote in with the question (paraphrased): what kind of R&D are you working on as coaches? Matt explores the question by reflecting on the sheer number of Masters-aged lifters he and the other coaches at SSOC have coached over the past few years -- many hundreds and counting.   The relatively recent surge in popularity of strength training, especially for older people, means that for the first time, coaches have had the chance to build a knowledge base training Masters athletes. Most of the ink spilled about barbell training prior to Dr. Jonathon Sullivan's The Barbell Prescription had young, active trainees or competitive athletes in mind. Even Starting Strength was originally written for coaches, then revised with young athletes in mind, and, only recently with the 3rd edition, with a general population trainee as the target audience. Consequently the application of strength training for Masters lifters has heretofore been an intellectual exercise, an extrapolation of experiences with younger lifters. And for the most part it has worked -- Masters lifters respond to training and the SRA cycle too. However anyone who has coached Masters lifters for a length of time understands that there are certain factors that change when it comes to programming and executing the lifts.   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Online Great Books is opening enrollment again on October 15th - October 30th, and seats will be filling up fast! Last enrollment, all spots were filled within 4 days. Barbell Logic listeners can use the discount count REASON to save 25% their first three months with Online Great Books.   Save 5% off any order at Dominion Belts with the discount code fahveoff.    Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Matt and Scott answer your questions in Q&A #2. Listeners submitted questions via email and Instagram and the boys will tackle them over the course of several episodes.   This week they answer: What are your views on metcons (metabolic conditioning)? What are the largest changes in your thinking about strength training in the last 10 years? Can Scott expound Socratically on the first sentence of the first chapter of the Blue Book (Starting Strength: Basic Barbell Training 3rd Edition)? For starting a collection of American whiskeys, what are the absolute essential foundation purchases?     More Q&A's to come in the future! Send us your questions at barbelllogicpodcast@gmail.com or on Instagram @barbell_logic.   Use the discount code LOGIC to save 10% off any order of Iron Joe.   Online Great Books is opening enrollment again on October 15th - October 30th, and seats will be filling up fast! Last enrollment, all spots were filled within 4 days. Barbell Logic listeners can use the discount count REASON to save 25% their first three months with Online Great Books.   Save 5% off any order at Dominion Belts with the discount code fahveoff.    Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Building on Episode #116, Advanced Programming Methods for Strength, Matt and Scott discuss the intricacies of block programming and their preferred templates.   Block training is laid out in a few stages: Accumulation phase Transmutation or Intensification phase ("Heavification" if you're Scott Hambrick) Realization phase   A full cycle of block generally lasts 12 weeks, with each phase being 3-4 weeks long followed by a deload week at the end. Most lifters will train through these phases in a 4-day split model. The first phase is the accumulation phase, during which the lifter performs a lot of volume at moderate (70%) intensities. Matt prefers to incorporate both the competition lifts and supplemental lifts with a range of motion equal to or longer than the competition lift (such as a deficit deadlift). The purpose of the accumulation phase is, as the name implies, to accumulate a lot of stress via volume.   The transmutation phase trades the volume of the accumulation phase for more intensity, introducing work in the 80% range. Transmutation refers to transforming the work capacity built during the accumulation phase into strength gains, as demonstrated by the weight on the bar. Whether this transmutation is the result of tapering the volume and "peaking" (though the lifter is far from actually peaking at this point) or a consequence of increased work capacity built during the accumulation phase is still in question. What's important is that the lifter reintroduces intensity back into the question, to maintain some practice with heavy loads. As mentioned in previous episodes, lifters will vary in how long they can train at submaximal loads and still be able to lift maximal loads when the time comes, so during this phase Matt and Scott will sometimes program heavy singles followed by backoff sets, to allow some practice with heavy reps.   The next phase -- realization -- completes the transformation by introducing very heavy work (90-97%) in the competition lifts and tapering the volume even further in the lead up to the competition/meet. The supplemental lifts now exceed the lifters competition PR's, and the range of motion are shorter (Matt mentions a three-inch press lockout, for example). The first week or two, the lifter usually feels great, enjoying the reduction in volume and the climb in loads. By week three and four things get significantly more difficult as the lifter approaches 95-97% singles. RPE is very high at this point, and the lifter may even miss a couple reps. It's important to remember that we have not fully dissipated the fatigue accumulated through the accumulation and transmutation phases yet. Over the next couple weeks and the final deload week, the lifter will fully peak, in time for the meet.   Clearly, block training requires very consistent training as the SRA cycle is stretched over the course of months. Even a few missed workouts can throw off the stress side of the equation and compromise the whole training block.   Need a preworkout, but hate the taste of artificial sweeteners? Check out Iron Joe, the first coffee and preworkout available in both K-Cups and grounds. Created by our friend and fellow Starting Strength Coach Nick Racculia, Iron Joe has all the supplements you need in a preworkout: an ergogenic does of caffeine, l-Carnitine, beta alanine, and BCAAs. Barbell Logic listeners can use the discount code LOGIC to save 10% off any order of Iron Joe.   Online Great Books is open for enrollment through October 30th, and seats are filling up fast! Barbell Logic listeners can use the discount count REASON to save 25% their first three months with Online Great Books.   Save 5% off any order at Dominion Belts with the discount code fahveoff at https://www.dominionstrengthtraining.com.      Connect With Matt Matt on Instagram Starting Strength Online Coaching — Matt’s website Matt on Facebook Matt on Twitter Connect With Scott Scott on Instagram Silver Strength – Scott’s website Scott on Facebook Scott on Twitter Connect With the Show Barbell Logic on Twitter Barbell Logic on Instagram The Website Barbell Logic on Facebook barbelllogicpodcast@gmail.com

Technology seems to be everywhere, and it is tempting to imagine children grow up with expertise through familiarity. The research paints a vastly different picture, and we discuss one of the top read articles of 2017 that deconstructs the myth of the digital native and the costly habit of multitasking. Later, we take a look at some of the popular writing on socio-emotional development. It can be difficult to find writing on socio-emotional outcomes (or transferable job skills) that can translate to real classroom impact. We find a few articles, and a peer-reviewed piece, that can lead to implementation of new classroom strategies. The Peer Review considers a critique of last month’s discussion, and fields a question about the popular news story of a teacher being fired for her grading policy. We drink Iron Joe, an oaked Scottish ale with coffee from Rahr and Sons Brewing Company in Fort Worth, TX.