dude I gotta say, HUUUUUGE respect for how you take care of your gym and come in early and wash it all down! you truly are meant to be a gym owner. like a lot of people wanna own a gym, but very few if any would wanna clean the bathrooms after becoming as successful as you. huge props dude and CLEAN UNTAMED!
you mean i dont have to do backflipls while landing on a fitball with one lag and curling with my left arm so i can confuse the body and increase my front squat? do you even train functionally bro??
I gotta say, you're editing is becoming better and better each video! It's getting a more "TH-camr" vibe, but it doesn't detract from the great information you give. Thanks Alan!
marines uselessly smear filth on the floor? He sure does a good job of getting it all moist looking, but that's about all. Well, and hopefully allowing that lysol to lyse something.
Dude watching that intro... so much respect for you man. I'm sure you have to do that shit every freaking morning. That's like the pinnacle of discipline.
Thanks for posting! As a former track athlete, current stength and [sports] conditioning coach, I can completely relate to "undertraining". Just recently (4 months) have I put aside most of the conditioning compontents of my program and clients' programs to focus more on strength progression. If it wasn't for watching you and Barbell Medicine, I'd still be stuck in this several year long rut. Your video on why coaches need coaches is spot on from a few weeks ago. I needed to take strength training more seriously. I don't know why, but my problem was being caught up in the hustle of running all over from client to client (or athlete), full time corporate fitness job, and teaching additional specific classes. I should never have put my personal goals and improvement aside. All your material is helping me become a better coach. The answer truly is to simplify and stick to the basics. For anyone, whatever their sport - you can always add conditioning and specific movements when they are needed for competitions. You need to start with strength as your base.
One of the most down to earth and honest channels in the fitness community. I love that aside from your tutorials, which a the clearest and some of the best on the Internet you are very willing to admit that even after all this time you are still learning, you are still fucking up and making mistakes and showing us those mistakes and how you are fixing them to get back on the progress train. Much respect.
Hey man, great video. I've also been stuck for the last couple of months. I was doubting myself and my genetics. That I couldn't get stronger. I was running a program by Brian Alshrue. Great guy, helped me a lot with technique and a great life motivator. But his training style wasn't for me. Like your old program, it was a lot of assistance work and not much lifting. It built up my core and made me a much better athlete, with conditioning and such. But I barely gained any strength. I decided to check out The Bridge by Barbell Medicine and man am I glad I did. It's exactly what I need. This video helped a lot with that. Knowing that a man who can deadlift 600lbs was stuck for years. Thanks for the motivation man. Respect.
Alfred Valsson yeah me too...he did rotating percentages for me and it was as you said - made me much more athletic, conditioned, strenghten my core, posterior chain, ohp...but didnt make that much strenght gains... however then i tried his conjugate method and it worked reeeally well, so maybe you should try it out
Very interesting. I was actually looking for such a comment because I suspect that Allan’s training was influenced by Brian (awesome guy as you said). I am following Brian’s free program and I’m close to the end of the second phase. Indeed, with all these variables, hard to know how strong one is really becoming so I decided to test my 1 RM. I noticed that my bench increased by almost 20pds, deadlift too, squat a little bit. It was a bit of a positive surprise. Nevertheless instead of getting lean as he advertises, I got fat... hungry really all the time with all that conditioning (let’s not forget the warmup). I don’t know if I can train this way for a long time, but at least it brought me in the club of 300’ benchers, 400’ squatters, 500’ deadlifters in 2 months (ok I wasn’t toooooo far either), and my conditioning improved a lot of course. Now... is it the best approach....?? Something to ponder on...
I have done much off the same for 3 weks now and it feels great. I stopt folowing you for a time but now I am starting opp again! Nice clean gym, Inspiered I will have a round off cleaning in my garagegym.
I think Alan fixed my squat. I didn't know it needed fixing either. Always squatted with a high bar position (it just makes sense if you put a bar on your back) but my actual squat was more of a lowbar squat. Squat is my favorite barbell exercise and I thought I was okay at it. After watching an Alan tutorial, I realized I was having balance issues, unnecessary back soreness, and my form actually sucked. I tried low bar position last week and holy mother of GOD. I feel perfectly balanced, my back doesn't hurt after I squat and I'm really happy with my progress. Thank you, Alan.
I respect your honesty and ability to admit and learn from mistakes, so that we can learn too. The body cannot distinguish between forms of stress, physical or mental stress it takes it out of you. Hard training takes a lot out of you whether that's a PB benchpress or 2000 press ups in a day, or Squat PB or a box jump PB. Guy told me one time, you have a training bank account and you can only spend so much a day before becoming overdrawn. You can overspend todays gains by borrowing from the next days session, but once you get into a debt training cycle it can be hard to get out. By building up your training capacity overtime you can increase the amount you can sustainably spend each day, perhaps using your training overdraft for a competition or a PB. By going into your overdraft for day to day sessions you are constantly playing catch up and you keep trying to train harder because you are getting weaker. I imagine I have 10 training coins and I can spend them on a few exercises, so maybe I spend 5 on squats, 3 on bench, then 2 on weighted pull ups, theres no point me spending an extra 1 or 2 on sprints, box jumps or something random that puts me into a training debt. Maybe with my 10 coin training capacity I might only spend 8 coins one day, that might free me up to spend 12 another day. Over the long term, if I train right I should build up my training capacity so that I can move more weight for my coins. Of course i could also create more coins but that would lower the value of my training intensity (see federal reserve) It's so easy to fall into the over-training trap no matter how much experience and knowledge you have, especially with all the assistance exercises that we all try. It's also important to try different methods to try and stay ahead of the game, if we just did the basic tried and tested programs then everyone would probably get really consistent gains but no-one would excel without trying new methods which is what the top coaches and athletes do to stay ahead, the sports science literature just confirms what worked 10-20 years ago, the cutting edge trainers are trying new stuff all the time. Some people respond differently to different programs. I would say for 80 percent of the training programs I have tried many of them get me moderate results, then maybe 10 percent don't work for me and actually make me worst, the other 10 percent of gave me significant improvements, but what works for me might not work for someone else. It's always good to have someone look at your training methods and give feedback
Your lifts are awesome but it was the skill you showed swabbing the deck and cleaning shitters in the intro that was truly impressive! USMC training no doubt - Semper Fi brother!!
Hey Alan, when you mop, don't use hot water. It should be room temperature or even a little colder. Something I learned a few weeks ago. I belive it actually says so on the detergents
My God this has literally been my last 2 years, couldn't figure out what was wrong with me, finally cut out isolation exercises, making a huge difference
I am not currently powerlifting, because I may need some minor knee surgery done soon, but I recently have been training more frequently. I have been doing one exercise per body part each day in a 4 day on 1 day off training scheme, so every 5 days I am starting over. I have made just as much progress or more doing it this way. I do not do the same exercises each day though. I will do decline bench one day one day, incline the next, wide chest dips one day, and incline squeeze presses on day 4. I do variations on all other lifts as well. I am 47, so I wouldn't say that this scheme is overly hard for most. Granted I am not powerlifting right now, so I went with this 5 day cycle for 8 rotations. The first 4 rotations I was doing a set of 20, then a set of 15, to finish my 3rd set with 12 reps. Then the last 4 rotations I reduced my reps to 15, 12 and 10. I know this is more of a size routine, but I am 47 and at my age it is more important to me to look good and well trained and to feel well. I actually did add some noticeable mass and since I train almost every day I do have a more trained type of feeling if that makes sense. Also minor aches like elbow pain has not increased, but decreased a little. I am going to shorten my rotation in my next workout plan to 3 days on 1 day off for a while. Not because this current one killed me, but rather because it is just a good idea to change the routine within a month and a half. So basically I didn't have to increase my intensity since I train so often. I still have the benefits of a decent amount of volume, without killing myself then having to take longer to heal up. So I agree with Allen's methods, while not doing the same type of training. Instead of killing your chest and not coming back to it for days while it heals, just train more frequently. I imagine if you are an athlete, and do other things as well, like running, wrestling, or martial arts for instance, you do not want to train for those things while your chest or another muscle group are in an extreme soreness stage. I only get sore maybe once a week, and it is usually because I increased weight on shrugs or something like that. Sorry I am so long winded, but training with weights more frequently really works. I also keep my routines to around 1 hour to an hour and a half. Thanks Allen for all your good advice, even though I already figured this one out.
4:14 "Setting your self on fire, that would be a very stressful event but it's not gonna help me get stronger, if it did I'd be setting myself ablaze right" 😂😂😂
I did my first deadlifts today, about 100KG/220lbs max, and I did low bar squats. Much more comfortable where the bar makes contact because I'm still pretty skinny. Thanks for making these videos man, shit's helpful.
Hi man, great channel. I hope you are progressing still with your main lifts. I just got my first barbell after listening to much of the Starting Strength guys. have a good one
The frequency, tiers of lift variation and arrangement across the days of the week are striking similar to the "generalized intermediate program" from RTS. One benefit of that period of varied training is you probably built up a really high work capacity, which is probably proving pretty useful now.
I'd like to model my gym after yours, I wish I had started in the game a lot younger but it's never too late to change careers. Always respect what you do. Thanks
I did the same thing switched from doing each lift once a week, to doing a kizen program with similar frequency to your out line. Added 10-15kgs to each of my squats bench and 20kgs to my deadlifts. Higher frequency sub max training really seems to be working.
Alan, so my program is a 3x10 everyday on smith machine bicep curl with resistance bands added to help pull the weight up,without changing the weight, which is already submaximal. I recommend it to get very strong
Thank you for the honesty! I had the same issue, as I did a lot of Muay Thai and wrestling, since my job is software development and it's pretty inactive. Plus, accessory excercises are overdone in many programs.
Good stuff. I follow an upper lower split. Bench/rows/incline bench/pull-ups/flys for upper Squat and deadlift for lower. Putting all available effort into my main lifts has seen them skyrocket. I used to too far too much variation always hunting for a weakness to train. I figure the best way to get better at the movement is to just do more of the movement.
Currently doing the sheiko program. Started with the #29, currently on the last week of the #30. Percentages are about 75 and 80. Lots of sets, mainly in the 3 reps range. Does wonder till now. I tested my strength on the squat a week ago because I felt I already got gainz. 30lbs pr! Finally doubled my bodyweight. No accessories other than T bar row between bench sets.
Thanks for this awesome & insightful video! I am very grateful for your honesty & desire to help us all improve our training as well. Could you please do a video on how to do box squats/share your opinion on them? I’ve heard it is good for people with bad knees. I have chronic patellar tendonitis & I’m trying to recover.
Untrained Strength
gay
I believe we all now know that Isssac is gay
I see all that time in the military paid off in cleaning skills. I find that very relatable. lol
10/10
UNDERTRAIN UNTAMMMEEEEDDD
dude I gotta say, HUUUUUGE respect for how you take care of your gym and come in early and wash it all down! you truly are meant to be a gym owner. like a lot of people wanna own a gym, but very few if any would wanna clean the bathrooms after becoming as successful as you. huge props dude and CLEAN UNTAMED!
Kurram Kay that's just the methyl b12 kicking in
Kurram Kay Who’d have thought that small business owners work hard to maintain their business?
wish they cleaned my gym to 1/10th Alan's standard (and now 'd better clean my own f-in floor...)
Could go into the bathroom today at the gym because it was to filthy...
That's the Marine in him. Ooh Rah! Semper Fi Alan! 💪🏻😁🇺🇸
That cleaning segment was therapeutic to watch.
yes!! ditto!
FEAR FACTORY!
He's gotten pretty good at power clean
Military Experience.
You know when I opened the video I saw your comment and assumed I'd see some cleans being done... I now realize
Increasing your main lifts by doing your main lifts... genius
You mean tricep kickback are the key to a big bench?
hahaha really though no shit!
you mean i dont have to do backflipls while landing on a fitball with one lag and curling with my left arm so i can confuse the body and increase my front squat? do you even train functionally bro??
dor that’s jujimufu man
He has too much energy.. Baraki simplified it for him. Rofl.
I appreciate ur honesty in what you used to do. Helps others learn from ur mistakes
For Reals
And that's the real gainz.
“Hey Alan, what’d the Marine Corps teach you?”
*breaks out mop*
🖍
I just watched 2 minutes of some guy cleaning a gym.
Not even mad!
Actually, I wish more gyms .... actually did this!
You're a gift to mankind Alan!
Anyone else find it profoundly calming to watch him clean his gym?
Ferus Priest yes
Ferus Priest watching other people work is always soothing
xD I think it's the kind of work they're doing. Never much liked watching the dentist work.
yes!!
I gotta say, you're editing is becoming better and better each video! It's getting a more "TH-camr" vibe, but it doesn't detract from the great information you give. Thanks Alan!
I was also kind of admiring the video editing in this one, lol
you can tell dude was in the marines just by that mopping technique
Yep, looks reminiscent of a Marine Corps field day
Real men know how to handle a swab.
marines uselessly smear filth on the floor? He sure does a good job of getting it all moist looking, but that's about all.
Well, and hopefully allowing that lysol to lyse something.
@@billiamfallace2938 one marine creates a mess so another marine can clean it
@@billiamfallace2938 It just has to LOOK like you mopped when the Sergeant comes checking. So just use a fuckload of water, basically.
next video: How to clean untamed
Alan Thrall power-cleaning tutorial!
Daniel Meagher damnit you beat me to the punch
For realsies though he could do with a better mop! Nice hot water though, so that's a plus :)
LiveLoveLift92 ???!!!
I now have the sudden urge to buy a gym just so I can clean it everyday.
Just find the nearest one and do it there. They will not stop you.
@@fsmoura actually they will stop you
@@fsmoura bro I tried reracking the weights since I am the first one in the gym. Biggest mistake
Dude watching that intro... so much respect for you man. I'm sure you have to do that shit every freaking morning. That's like the pinnacle of discipline.
1:59 when she says she likes to lift
lmao underrated comment of the video
AHAHAHAHAHAHH
Best comment of the day
Gave me a good laugh man.
hahha that professional youtube commenter xD
The cleaning your gym intro was so wholesome, and satisfying when listened to in headphones
I'm glad Austin still let you do one star's worth of curlzZz.
Thanks for posting! As a former track athlete, current stength and [sports] conditioning coach, I can completely relate to "undertraining". Just recently (4 months) have I put aside most of the conditioning compontents of my program and clients' programs to focus more on strength progression. If it wasn't for watching you and Barbell Medicine, I'd still be stuck in this several year long rut. Your video on why coaches need coaches is spot on from a few weeks ago. I needed to take strength training more seriously.
I don't know why, but my problem was being caught up in the hustle of running all over from client to client (or athlete), full time corporate fitness job, and teaching additional specific classes. I should never have put my personal goals and improvement aside. All your material is helping me become a better coach. The answer truly is to simplify and stick to the basics. For anyone, whatever their sport - you can always add conditioning and specific movements when they are needed for competitions. You need to start with strength as your base.
What kind of weight are you pulling on the unilateral toilet brush clean?
One of the most down to earth and honest channels in the fitness community. I love that aside from your tutorials, which a the clearest and some of the best on the Internet you are very willing to admit that even after all this time you are still learning, you are still fucking up and making mistakes and showing us those mistakes and how you are fixing them to get back on the progress train. Much respect.
Loving the increase in video quality! Would love to see some videos talking about how and why you pick your variation lifts.
Fear factory! One of my favorite bands to lift to
I've worked as a custodian for several years and I have to say I love your channel even more after watching this. Great content Alan, keep it up. 👍
There is something insanely calming about watching you clean up shop at the beginning Alan
Editing on this episode is just unreal. Well done Thrall.
I could watch you clean all day. So calming
I love the quality of your videos. I also love how honest and humble you are. You accept your mistakes and even talk about them.
and always remember... I was UN DER TRAINEDDDDDDDDDDD
I’m late af to this but the opening cleaning segment is the greatest thing I’ve seen in any fitness video. Cinematic shit.
Your deadlift form is a thing of beauty.
Love that you share your routine and what you're learning along your journey! Thanks so much, Alan ^___^ RAWWRRR
Now that's a power clean. Side note, the video production and uniqueness is looking awesome.
Love your content man! Your channel is one of the reasons I got into heavy lifting and your advice is spot on. Keep up the good work brother!
Your dedication is amazing. You are a true inspiration ...
Subscribed dude, one of the best quality training informations around youtube lately
Having roughly the same weight and PRs as you, I really appreciate your tipps. It is hard to naturally get past these marks.
Your videos and content is getting better and better every time. Please keep up the good work. Thanks
Hey man, great video. I've also been stuck for the last couple of months. I was doubting myself and my genetics. That I couldn't get stronger. I was running a program by Brian Alshrue. Great guy, helped me a lot with technique and a great life motivator. But his training style wasn't for me. Like your old program, it was a lot of assistance work and not much lifting. It built up my core and made me a much better athlete, with conditioning and such. But I barely gained any strength. I decided to check out The Bridge by Barbell Medicine and man am I glad I did. It's exactly what I need. This video helped a lot with that. Knowing that a man who can deadlift 600lbs was stuck for years. Thanks for the motivation man. Respect.
Alfred Valsson do you mean his rotating percentages program?
krakonos kraken No I have never of heard of that before. I just contacted him and bought a personalised program.
Alfred Valsson yeah me too...he did rotating percentages for me and it was as you said - made me much more athletic, conditioned, strenghten my core, posterior chain, ohp...but didnt make that much strenght gains...
however then i tried his conjugate method and it worked reeeally well, so maybe you should try it out
krakonos kraken Thanks. I'll keep it in mind next time I'm in a need of a program.
Very interesting. I was actually looking for such a comment because I suspect that Allan’s training was influenced by Brian (awesome guy as you said). I am following Brian’s free program and I’m close to the end of the second phase. Indeed, with all these variables, hard to know how strong one is really becoming so I decided to test my 1 RM. I noticed that my bench increased by almost 20pds, deadlift too, squat a little bit. It was a bit of a positive surprise. Nevertheless instead of getting lean as he advertises, I got fat... hungry really all the time with all that conditioning (let’s not forget the warmup). I don’t know if I can train this way for a long time, but at least it brought me in the club of 300’ benchers, 400’ squatters, 500’ deadlifters in 2 months (ok I wasn’t toooooo far either), and my conditioning improved a lot of course. Now... is it the best approach....?? Something to ponder on...
Behind the bearded rockstar is a disciplined soldier. Liked the sincerity with which he was cleaning the place. Big fan.
Dude, your gym is so nice and kept. I need to step up my game at my gym.
I have done much off the same for 3 weks now and it feels great. I stopt folowing you for a time but now I am starting opp again! Nice clean gym, Inspiered I will have a round off cleaning in my garagegym.
ahh, the glamorous life of a gym owner.
that windmill to powershifter!!!!! Love it!
Great Video Alan! Looking forward to the Santa Cruz Barbell Medicine Seminar in July.
Some good information on this video. And it's great to see that the production quality on your videos has gone up so much !
dude man I really like how you edit your videos and show you cleaning your gym in this one. I tells me you really care about your gym :)
I think Alan fixed my squat. I didn't know it needed fixing either. Always squatted with a high bar position (it just makes sense if you put a bar on your back) but my actual squat was more of a lowbar squat. Squat is my favorite barbell exercise and I thought I was okay at it. After watching an Alan tutorial, I realized I was having balance issues, unnecessary back soreness, and my form actually sucked. I tried low bar position last week and holy mother of GOD. I feel perfectly balanced, my back doesn't hurt after I squat and I'm really happy with my progress. Thank you, Alan.
I respect your honesty and ability to admit and learn from mistakes, so that we can learn too. The body cannot distinguish between forms of stress, physical or mental stress it takes it out of you. Hard training takes a lot out of you whether that's a PB benchpress or 2000 press ups in a day, or Squat PB or a box jump PB. Guy told me one time, you have a training bank account and you can only spend so much a day before becoming overdrawn. You can overspend todays gains by borrowing from the next days session, but once you get into a debt training cycle it can be hard to get out. By building up your training capacity overtime you can increase the amount you can sustainably spend each day, perhaps using your training overdraft for a competition or a PB. By going into your overdraft for day to day sessions you are constantly playing catch up and you keep trying to train harder because you are getting weaker. I imagine I have 10 training coins and I can spend them on a few exercises, so maybe I spend 5 on squats, 3 on bench, then 2 on weighted pull ups, theres no point me spending an extra 1 or 2 on sprints, box jumps or something random that puts me into a training debt. Maybe with my 10 coin training capacity I might only spend 8 coins one day, that might free me up to spend 12 another day. Over the long term, if I train right I should build up my training capacity so that I can move more weight for my coins. Of course i could also create more coins but that would lower the value of my training intensity (see federal reserve)
It's so easy to fall into the over-training trap no matter how much experience and knowledge you have, especially with all the assistance exercises that we all try. It's also important to try different methods to try and stay ahead of the game, if we just did the basic tried and tested programs then everyone would probably get really consistent gains but no-one would excel without trying new methods which is what the top coaches and athletes do to stay ahead, the sports science literature just confirms what worked 10-20 years ago, the cutting edge trainers are trying new stuff all the time. Some people respond differently to different programs. I would say for 80 percent of the training programs I have tried many of them get me moderate results, then maybe 10 percent don't work for me and actually make me worst, the other 10 percent of gave me significant improvements, but what works for me might not work for someone else. It's always good to have someone look at your training methods and give feedback
Was expecting a TRAIN UNNNNTRAINED at the end, a bit disappointed, but still a great video as always Allan. Thanks!
Your lifts are awesome but it was the skill you showed swabbing the deck and cleaning shitters in the intro that was truly impressive! USMC training no doubt - Semper Fi brother!!
Hey Alan, when you mop, don't use hot water. It should be room temperature or even a little colder. Something I learned a few weeks ago. I belive it actually says so on the detergents
I'm loving seeing you clean the gym
My God this has literally been my last 2 years, couldn't figure out what was wrong with me, finally cut out isolation exercises, making a huge difference
Nice seeing you put those military skills to use on the intro. I was army, I know everyone's primary MOS is janitor ;)
Another great video Alan. Thanks for sharing your experiences.
The cleaning was incredibly satisfying
I am not currently powerlifting, because I may need some minor knee surgery done soon, but I recently have been training more frequently. I have been doing one exercise per body part each day in a 4 day on 1 day off training scheme, so every 5 days I am starting over. I have made just as much progress or more doing it this way. I do not do the same exercises each day though. I will do decline bench one day one day, incline the next, wide chest dips one day, and incline squeeze presses on day 4. I do variations on all other lifts as well. I am 47, so I wouldn't say that this scheme is overly hard for most. Granted I am not powerlifting right now, so I went with this 5 day cycle for 8 rotations. The first 4 rotations I was doing a set of 20, then a set of 15, to finish my 3rd set with 12 reps. Then the last 4 rotations I reduced my reps to 15, 12 and 10. I know this is more of a size routine, but I am 47 and at my age it is more important to me to look good and well trained and to feel well. I actually did add some noticeable mass and since I train almost every day I do have a more trained type of feeling if that makes sense. Also minor aches like elbow pain has not increased, but decreased a little. I am going to shorten my rotation in my next workout plan to 3 days on 1 day off for a while. Not because this current one killed me, but rather because it is just a good idea to change the routine within a month and a half. So basically I didn't have to increase my intensity since I train so often. I still have the benefits of a decent amount of volume, without killing myself then having to take longer to heal up. So I agree with Allen's methods, while not doing the same type of training. Instead of killing your chest and not coming back to it for days while it heals, just train more frequently. I imagine if you are an athlete, and do other things as well, like running, wrestling, or martial arts for instance, you do not want to train for those things while your chest or another muscle group are in an extreme soreness stage. I only get sore maybe once a week, and it is usually because I increased weight on shrugs or something like that. Sorry I am so long winded, but training with weights more frequently really works. I also keep my routines to around 1 hour to an hour and a half. Thanks Allen for all your good advice, even though I already figured this one out.
Happy you're back on the gain train! Can't wait to see how you progress!
Damn, that was the best Intro I saw from a fitness video
4:14 "Setting your self on fire, that would be a very stressful event but it's not gonna help me get stronger, if it did I'd be setting myself ablaze right" 😂😂😂
Thanks for always reminding me to train on time.
I just got a 100 pound ball today. It's really kicking my ass.
Knockin outta the park Everytime with these vids
I did my first deadlifts today, about 100KG/220lbs max, and I did low bar squats. Much more comfortable where the bar makes contact because I'm still pretty skinny. Thanks for making these videos man, shit's helpful.
Great video. I agree with you that powerliters need to train the squat, bench press, and deadlift with enough volume and intensity.
Hi man, great channel. I hope you are progressing still with your main lifts. I just got my first barbell after listening to much of the Starting Strength guys. have a good one
The frequency, tiers of lift variation and arrangement across the days of the week are striking similar to the "generalized intermediate program" from RTS.
One benefit of that period of varied training is you probably built up a really high work capacity, which is probably proving pretty useful now.
Always entertaining! You need to make another video with Omar.
Very good advise! I like how you are honest about all of this stuff. Respect to you.
I'd like to model my gym after yours, I wish I had started in the game a lot younger but it's never too late to change careers. Always respect what you do. Thanks
Untamed respect for scrubbing the bathroom the way you did.
FEAR FACT0RY, YES!
Which song?
Powershifter.
Appreciate it
loving the Fear Factory during the cleaning montage!
1st open then like then comment and then watched the video..you are awesome..nobody else explains the fine details of workout as you do
I just finished doing all that shit at work and now I’m watching you do it
This time you said " Train ontime". Are you crazy train conductor now?
I did the same thing switched from doing each lift once a week, to doing a kizen program with similar frequency to your out line. Added 10-15kgs to each of my squats bench and 20kgs to my deadlifts. Higher frequency sub max training really seems to be working.
The first 2 mins is something my gyms staff hasnt done since the 90s
The gym cleaning segment was extremely satisfying.
Alan has the best form for Power Clean. Crazy thing was.. he didn't have to foam roll.
The editing on this is perfect
4:39 That's literally the best transition ever conceived by mortal man.
Wow I've just experienced almost the exakt same journey. Interesting to hear you talk about this. More power to you man!
Alan, so my program is a 3x10 everyday on smith machine bicep curl with resistance bands added to help pull the weight up,without changing the weight, which is already submaximal. I recommend it to get very strong
Feel like I’m watching one of those speedcleaning videos that chicks post lol
that's a thing? holy shit how have I missed that
I'm addicted now ( oДo)
fsmoura omfg hahaha
Paradox xodarap and yes. It’s kind of lame but kind of intriguing. It’s terrible
@@BootyBot its pretty damned hot too
Great execution on the can smash. Perhaps a new strongman event
First two minutes of the video are the best Rocky training montage never featured in a Rocky movie.
massive kudos for the Gogo Bordello playing during that rack pill
I needed this video so much actually
Barbell Medicine Seminar in Minnesota would be pretty chill man, any time now would be great k thx
Thank you for the honesty! I had the same issue, as I did a lot of Muay Thai and wrestling, since my job is software development and it's pretty inactive. Plus, accessory excercises are overdone in many programs.
Like, what is the point in a "program" having three arm exercises in one day. 😶🤣😁
This video made me think that I do the same thing for my bench press thus I will add more assistance exercises, thanks man!
Edit level: Addictive!
Sick edits bro
Good stuff. I follow an upper lower split. Bench/rows/incline bench/pull-ups/flys for upper
Squat and deadlift for lower. Putting all available effort into my main lifts has seen them skyrocket. I used to too far too much variation always hunting for a weakness to train. I figure the best way to get better at the movement is to just do more of the movement.
Love that family name
I subscribed you coz i like it when u clean ur gym up, that was so discipline
When Alan sets his back before he pulls it looks like he does the worm. I’m going to try this.
Ridiculous how interesting that intro was to watch. Lol. Nice editing
Currently doing the sheiko program. Started with the #29, currently on the last week of the #30. Percentages are about 75 and 80. Lots of sets, mainly in the 3 reps range. Does wonder till now. I tested my strength on the squat a week ago because I felt I already got gainz. 30lbs pr! Finally doubled my bodyweight. No accessories other than T bar row between bench sets.
Lord Fauntleroy Alan changes in its programming goes similar to sheiko program.... Lots of work on main lift, low percentages, lots of sets.
It's great that you are so honest!
Regards,
Toby
I love that you clean the gym yourself, very cool.
Thanks for this awesome & insightful video! I am very grateful for your honesty & desire to help us all improve our training as well. Could you please do a video on how to do box squats/share your opinion on them? I’ve heard it is good for people with bad knees. I have chronic patellar tendonitis & I’m trying to recover.