Beast over Burden powered by Barbell Logic

Scott Hambrick & Karl Schudt of Online Great Books--Barbell Logic coaches too--discuss Yukio Mashima's Sun and Steel novel with Matt Reynolds. Go to onlinegreatbooks.com and click on Join Now to reserve your spot. Online Great Books can help you with the intellectual side of the voluntary hardship by exposing you to the Great Books of western civilization and discussing them with others in seminar. Sun and Steel follows the protagonist who begins his life focused on mental and intellectual pursuits. As he ages, he swings to the other side, obsessed with improving his body, martial arts, and physical improvement. Many modern people rarely if ever experience physical difficulty. Barbell Logic, of course, approaches this by voluntarily pursuing physical betterment through exposing yourself to lifting weights. We can go from screen to screen in temperature-controlled buildings. We are far removed from food production and war, so the need for the body to be strong and healthy seems superfluous. Mashima likely swings too far in the other direction, eschewing reading and writing, BUT he does point to some potential downsides for those who too often read and think but fail to act. You may have considered lifting or losing weight for a long time, but ultimately your success comes down to action. Furthermore, so many online arguments about coaching and lifting focus on the smallest aspects of what matters, and many can use these disagreements to shield themselves from the need to act. Consistency underpins success under the barbell and in the kitchen above any other factor. Consistency is about acting repeatedly toward your goal. You can probably use a bit of Mashima's mentality, though balancing the physical and intellectual matters.

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Matt talks to Niki about a refinement of MED principles and how PRs play into the ultimate goal of improving people's quality of life and reaching & surpassing their goals. At Barbell Logic, we're really oriented toward the vast majority of people who want to improve their quality of life, and strength and the process of getting stronger can help them. This doesn't mean these people can't get seriously strong, but it means we're not focused on world records or mimicking methods of the world's strongest people. Because quality of life and reaching clients' goals are really our purpose, PRs have to connect to this purpose. It can't just be about 1RMs and the typical PRs. We need to tie together consistency, form, quality of life, and PRs. First, programming consistent progress & PRs matters for EVERYBODY. People who train consistently and don't have monkey wrenches of injury or exorbitant life stress should be progressing consistently, and they can progress every single workout. Part of this came from seeing different set & rep schemes graphed on the new BLOC App, which some BLOC clients are using and to which more will be transferred soon. Matt realized that clients who weren't facing extreme life stress & injury were making volume PRs EVERY SINGLE WORKOUT. PRs are an objective way to demonstrate progress. Even people who don't agree with Barbell Logic's philosophy or programming agree that stress needs to increase over time to continue to progress. PRs demonstrate objective, quantifiable demonstrations of progress, and expanding PRs beyond the 1RM helps show that it's not just improvement every couple or few months (especially for more advanced lifters) but that you're doing more consistently. It shows that stress has gone up and that you can handle more stress and that you're stronger. It's both about objectivity and a changed mindset. It's about not only seeing the progress, but about looking for it beyond the typical PRs that most people track (1RMs, 3RMs, 5RMs). So, what PRs can we track (remembering that it's about quality of life and reaching goals)?

• weight on the bar
• volume
• tonnage
• different equipment (straps, no straps, belt, no belt, different types of bars)
• consistency PRs (if you struggle with this)
• frequency PRs (squat slots in a week or month)
• post-X PRs (post weight loss PRs, post-40 PRs, post-injury PRs)
• metrics

The little wins matter--find those little wins and point them out and celebrate them. Sometimes the everyday grind can obfuscate how far we've come and how much better we are than we were before. By expanding what a PR is, we can help maintain and even increase motivation and see and celebrate our progress toward improved quality of life. Another thing to mention, of course, is that some people can push this gamification too far and can get neurotic and unhealthy in a different direction. If this is you, you might need to modify PRs--maybe consistency PRs or other measures that don't drive a neurosis. The final point is that, of course, life happens. You'll get injured or sick, life stress happens, and during this time you may have to redefine what PRs are. Focusing on consistency may matter. Focusing on time spent with family may be something you track. Broaden the definition of PRs to ensure PRs demonstrate the clients' moving toward their goals. What we measure matters. Measuring and stressing the 1RM might not matter that much for all clients, but we can identify and measure PRs that DO matter for clients, and we can ultimately help drive progress for the things that these clients value.

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Niki & Gillian review Take Charge 10, Barbell Logic's first ever nutrition challenge. What worked, what did people struggle with, and what did we learn from the process? First, Niki & Gillian would LOVE for you to fill out the survey that you should have received via email. This provides feedback on the challenge. If you started but didn't complete the challenge, WE STILL WANT TO HEAR FROM YOU! We'd love to know what caused you to struggle, what worked, and what you might like to see in a future challenge. Many commented on the benefits of water in reducing inflammation and bloat, and also helping them realize that apparent feelings of hunger in the past were actually thirst. Water really provided unforeseen benefits to many people. Logging really challenged many people. This is why Gillian deliberately did not specify that people should hit calorie or macro goals. This may have caused some discouragement and ending the challenge early. The purpose of logging is to really hold yourself accountable and give yourself an honest account of the food and calories you consume. Many people consume foods & drinks that push them over what otherwise would be a healthy amount of calories. Journaling can be taking pictures, writing down what you eat, or it can be intensely tracking macros & calories. Relatedly, some found that tracking made cooking more difficult: it became easier to cook simple meals or use packaged items, where one can easily track macros and calories, as opposed to, for example, a complicated dish like a stew or casserole. Gillian acknowledges the difficultly, and ultimately discusses adding levels of difficulty and complexity with journaling as needed. If you just take pictures of everything you eat, you don't need to track every calorie and macro that goes into a recipe. Many people commented that reducing sugar and drinking water made food taste better by the end of the challenge. Eating better changed their palate, just as more sugar and flavored drinks that caused them to become desensitized to low amounts of sugar. Things like fruit will taste better. Finally, people expressed a huge amount of interest in recipes, and we heard you. Barbell Logic will begin to assemble and share more recipes to help you make cooking and eating healthy easier. We will take these lessons learned for future content and challenges. We're excited about things to come with nutrition, recipes, and nutrition coaching!

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Matt & Niki are joined by Cameron Cox, BLOC Exclusive Coach and owner of Cox Sauce BBQ Sauce, delicious barbecue sauce (getchu some).

They answer questions on bicep tears, lifting straps on the deadlift, shoulder pain on the bench press and squat, programming chin ups, getting your others to train more effectively, and a would you rather question.

0:00 Introduction & Cox Sauce BBQ Sauce Cameron Cox of Cox Sauce BBQ Sauce joins Matt & Niki. This came from a family recipe that was special and rare as a kid, as it was difficult to make. It doesn't exactly follow one style of BBQ sauce, but it's well balance and goes great on ANY meat. Check it out here.

9:47 Convincing Others to Improve Their Training You have to lead by example here & get jacked. Younger guys want to be jacked--so you have to show them the way. There is also some bad information here about talking to advanced bodybuilders & thinking that doing what Mr. Olympia does is what you should do. After years of consistent training, you can up the volume, but start with the basics. What the beginner needs to do is different than the person with years or decades of training. The other consideration is you can't really convince people to do things. Do the thing & be the example and have them come to you: your actions will convince them more than your words.

14:51 Dealing with High School Coaches Remember what the goal is for the child in high school. If it's just about fun & exercise, then you probably don't need to go crazy & optimize training. If you think your kid might have a legitimate chance at playing at the college or higher level, then getting him or her a coach might make sense. Also, remember, support the recovery & feed your kids. Do what you can to help your kid. Don't aim to convince the coach.

18:20 Shoulder Pain with Bench Press & Squats - No More Low Bar? You might try these movements every now and then and see if they still bother you, but you might not be able to have these be your primary lifts, and that's okay. Definitely don't give up on trying things, though. As you do an exercise, it should help make things feel better not worse. Finally, while we love the low bar squat, high bar & safety squat bars are super effective. Do your best to train the most muscle mass over the longest effective ROM.

22:34 Chin Up Programming If you're doing a 3-day/full body split, then you can have the pull up or chin up be on the light Wednesday. If you're on a 4-day split, then the chins go on the upper body day. This goes for barbell rows as well. Also, Coach Cam throws out a theory for the number of chin ups you can do being a gauge for whether you're too skinny or too fat.

27:18 Lifting Straps & Technique Often times, if you introduce a new piece of equipment, it's different enough that it's harder at first until you adjust to the equipment. Also, pulling the slack out of the bar really matters here & wrapping your straps tightly.

32:46 Excessive Layback on the Press First, of course, layback is okay, especially if your layback doesn't bother you. You also may want to train the press strict at least once a week: don't come to rely on the layback too much. Press is pretty complicated when you analyze it biomechanically & consider all the joints and all the potential press styles. Gaze is important on the lifts. It helps maintain balance and ground you, giving you a consistent point of reference.

40:35 Bicep Tears-When Most Likely Is a bicep tear more likely to occur at last rep of 5RM or during a 1RM? This occurs during SUPER HEAVY stuff during StrongMan events with stones & tires. In general, this is more likely to occur if you're SUPER STRONG, as your tendons & connective tissue are not as strong as your muscles.

44:29 Would You Rather?

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In the last installment of the Professional Transition Series, Brandon Smith joins CJ to discuss his path to coaching.

He began lifting because he grew interested in cheerleading in college. When college & cheerleading ending, so did lifting for awhile.

He worked in hospitality services and restaurants, and though he enjoyed it he thought about continuing down this path into his 60s and ultimately knew he needed to make a change. He began to lift & coach.

Brandon found that his hospitality experience and his ability to quickly connect to people made a huge impact on his coaching ability. This is something that has popped up again and again in the series, is that you bring the tools you have from your career and life experience. You have skills that can help you be a better coach: don't be afraid to use them.

For those who have trouble striking up conversation, Brandon recommends talking about the things you're passionate about. If you're not passionate about discussing training and lifting, you might need to think twice about whether you want to be a coach.

Another thing Brandon recommends is being honest. If you don't feel like an expert, just be honest. Say that you think you can help improve their deadlift or squat and have some humility and underpromise and overdeliver.

It really takes a relatively low level of proficiency to be able to help most clients. Don't suck, and you can help. Use the teaching scripts, improve your eye, understand some basics and you can help someone quite a bit.

When Brandon started coaching people, he programmed lots of bosu ball and other stuff, and began to see a pattern of clients not improving much beyond 6 months. He searched for answers as to why this was occurring, and came to simpler, harder, more effective training with barbells.

Brandon loves learning & coaching & getting better, and thinks it's really all about getting a little better everyday. You're either getting better or getting worse. Getting 1% better every day can make a huge difference. Getting 1% worse every day, similarly, can make a big difference. Choose growth.

Finally, CJ & Brandon discuss mentorship & getting a mentor. Brandon ultimately says, just ask someone who you would like to be your mentor. Most of the time, they'll be flattered and say yes. If they don't want to, it's probably because of time, and that's okay, so find someone else.

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Eric Feigl jumps on the podcast with CJ Gotcher to discuss his evolution as a coach. Unlike many of the other coaches, Eric has been a long-time coach and personal trainer and even has his own podcast, the Fitness Candor podcast. His story is more one of adapting and evolving and improving his own coaching practice and business. Learn more here: https://ericfeigl.com

Eric loves the IMPACT coaching makes on someone's everyday life. Ultimately every job HELPS people somehow, even accounting. Coaching however can really alter the quality of someone's life and how each moment feels, reducing pain, and increasing abilities. He was attracted to coaching because of this.

One of the things CJ & Eric discuss is how in learning deeply about something you ultimately have to believe in that thing. For Eric, is what Arthur Jones intensity training. For CJ, it was CrossFit. Though neither believes deeply in these, they've learned the benefits and downsides despite beginning as devotees of these respective training methods.

While Eric pursued a degree, he feels that most of what he learned does not help him be a better coach. You ultimately have to pursue those things that give you the tools to improve your coaching, and the Barbell Academy definitely provides many of those tools.

When Eric found simple, hard, effective barbell training, he already had to have clients. This occurred during the lockdown, so when clients returned he had changed his training philosophy quite a bit. He introduced barbells. Some people were all in, some needed a more compromised solution, but ultimately using barbells was better than what they had been doing. Some clients needed to leave and go elsewhere, but Eric believed more in his new approach and it did not hurt his business.

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CJ talks to David Aguilera, head of an academy, Barbell Academy student, and strength coach who has worked to grow his coaching practice and, in doing so, found the balance between his life, primary career, and coaching that is healthy and good for him and his family. Learn more about David and Iron Eagle here: www.iestrength.com

David began training because he felt the diminishing abilities of middle ages creeping up on him and knew he needed to combat this with exercise.

Coaching became a natural thing to do for him as he found the benefits of lifting and training and feels that helping others is his mission, in both his primary career and now coaching. He loves seeing not just the physical benefits but the mental and physical changes that occur when someone subjects themselves to difficult things and grows.

Training for him became a routine--a practice--that made a better day, a better week, a better life for him.

One thing he found he could NOT do was coach too much or train and coach at the same time. If he coached and trained alongside his lifters, one or both suffered.

Once he decided to become a coach, he knew receiving high-quality coaching would help him become a better coach, so he signed up for BLOC.

He also had an experience that doesn't seem to be discussed as much with coaching but really is likely common, which is an anti-inspiration experience. He saw bad coaches and did not want to be one of those bad coaches.

Another thing CJ & David discuss is getting paid & the importance of this. It really makes a difference when a client is paying you versus coaching your friend or family for free. It often makes BOTH you and your clients take it more seriously.

One thing that helped David grow was social media. He began to post his coaching and lifting and acquaintances began to ask questions, and eventually some of them became clients.

Also, his own transformation with lifting was important. This adds to the issue that early on he signed up for way too much coaching, and he found himself unable to train. He's learned a few lessons from this, including the importance of blocking off time for you as a coach to lift and train. He then applied this to more, and has blocked off times for coaching and lifting and other activities.

It took trial and error and making mistakes and overcommitting, but he ultimately found the current set up where he has 4 clients and that's the perfect balance for him. He wouldn't want more, and is content with the current amount of time he spends with coaching.

He also uses the earnings from coaching and invests them back in the business. He purchases equipment and to develop himself as a coach with things such as the Barbell Academy.

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If you're working a job where something doesn't feel quite right, this is likely the podcast for you.

CJ Gotcher talks to Andrew Jackson about his path from planning to become a computer engineer to joining the Navy to climbing the corporate ladder to ultimately deciding to become a coach and pursue whole-ass coaching.

People too often think about a career or course of action in black and white: coach or not coach, stick with your career or abandon it. There is a middle path, that for most people offers a better path than taking a plunge all at once.

Andrew decided on computer engineering because of the initial salaries, but ultimately decided that he did not want to pursue a career in computer engineering. He ultimately decided to accelerate his life, so he joined the Navy and served as an officer in the Navy.

After the Navy, he began a more traditional corporate job and began to climb the corporate ladder. He was making good money, but had this feeling that things did not feel right. No matter what he did: receive a promotion, change jobs, etc. Ultimately, Andrew concluded in retrospect that this feeling was a mismatch of culture, between the values Andrew had and the values the companies he worked for had.

He wasn't motivated to take the steps to get to the next level. While he did well in his position, doing well was the bare minimum to move to the top positions within the company. When you're in the right culture, however, doing this extra work doesn't feel like suffering.

If you have this feeling, try to identify why this feeling exists. If you can identify the problem, the solution may present itself. Job hopping and change for change sake won't fix the issue. Try to identify the actions you take that you feel good about. You might need to look at your hobbies or interests outside of your work. You may also look at which tasks or actions or aspects of work you most enjoy.

One thing Andrew did that helped create his current position and success was that he put himself out there at a coaching conference when he still didn't plan to make this jump. While this can be thought of as networking and can have an "icky" feel, getting to know coworkers and other people in your industry makes sense. You don't have to pitch something to these people, but just introduce yourself and talk to others.

Because he did this and put in work, what may seem like luck in terms of getting his job at Barbell Logic was really dependent on the work and networking he had already completed. This opportunity would likely not have presented itself if he had not done this.

You can't really develop a 5 or 10 year plan, but you can identify your values, have an idea of where you want to head, work hard, put yourself out there, and opportunities will almost undoubtedly present themselves.

Another thing that helped enable this jump (which came with a signficant decrease in pay) was that he had not had his lifestyle fill his income. Too many people begin to earn more money and their pursuits and house and lifestyle requires that money to maintain itself. Andrew stayed frugal, which meant that when he shifted jobs his lifestyle did not have to dramatically change.

Andrew & CJ discuss intentionality and how you spend your time. Are you all in, and what DO you spend your time doing. You can't do everything all in, so as much as possible be all in on the things that align with your values. If you find yourself in a job or role that doesn't align with your values, develop a plan to get out of that position. That doesn't mean leave today, but make a plan.

Also, you WILL feel like an imposter. That's inevitable and, if you don't, that might actually be a problem. Keep learning and improving and stay half a step ahead. Apply MED to your life. Course correct as you go. Set goals and crush them.

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Lifting regularly and interested in learning more about lifting and coaching? Jesse shares his story of lifting, coaching, studying in the Barbell Academy, and ultimately deciding to not pursue coaching professionally and how the Barbell Academy helped him realize this.

CJ Gotcher talks to Jesse Mecham, Founder of YNAB and Barbell Academy student, about his experience going through the academy. Jesse came to lifting in his teens, reading a special edition of Muscle and Fitness magazine that covered Arnold Scharzenegger. His first experience with coaching came from someone warning about hurting his back from deadlifting, which scared him away from simple, hard, effective training for a while. He continued to lift.

Eventually, he found Barbell Logic and a more effective approach to strength training. Jesse, someone who applies himself at anything he does and wants to do anything he does well, built a garage gym and invited others to lift with him. His role evolved into somewhat of a coaching role, and as this occurred he signed up for the Barbell Academy to help deepen his knowledge of programming and coaching.

As he completed the Academy, he learned a lot and was better able to program and cue his fellow lifters. He even arranged a Barbell Logic seminar at his gym, which not only helped improve his coaching but also helped the other lifters learn to better identify and fix their own errors.

Despite this, he ultimately decided to NOT pursue becoming a professional barbell coach, with his other commitments of family and running a business.

In addition to this, CJ & Jesse talk about productivity and setting up the first coaching arrangement so you don't grow resentful.

Many coaches coach their first lifters for free, and this makes sense, but you have to ensure you set up the situation so you receive value as well. Experience is valuable, but see if you can get the lifters to provide testimonials or other means of providing you value as you grow as a coach--and potentially grow a business.

Jesse & CJ also discuss balancing your natural tendencies as a coach. Some coaches tend to be too timid and need to work on assertiveness, confidence, and being loud. Others, however, may insert themselves readily and easily and need to not overcue.

They finish talking about being relentless about what you care about: spend the time, effort, and money where you want to. This requires intentionality and planning. This means limiting and managing distractions, being honest about things that take up your time but don't provide value, blocking off times for deep work and self-improvement and preventing distractions during these blocks.

This podcast will provide value wherever you are and show how the Barbell Academy can help, even if you never become a professional barbell coach.

https://www.youneedabudget.com/

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The Barbell Academy provides an online learning environment for passionate lifters, novice coaches, and professional coaches. Whether you're simply interested in the "why"s behind strength training, considering coaching, starting to coach, or would like to deep dive & continue your coaching education, the Barbell Academy offers something for you. Furthermore, it has become the funnel & process to identify new coaches for Barbell Logic & earn your Professional Barbell Coach (PBC) certification. The Principles Course helps passionate lifters and new or potential coaches learn the basics--the principles--of anatomy & physiology, programming, biomechanics, and the 4 main lifts. It helps you understand why we do what we do. It will make you a better lifter and a better coach. Even if you don't plan to coach others, if you develop your own training, then you're acting as your own coach, so knowing the basics can help you improve your lifting. The new Barbell Academy allows you to learn at your pace on your schedule. The previous academy had required you to commit to a 2-hour time block weekly. It also tied you to one coach, and though that coach was a great coach and lifter, this new platform allows the expert in a particular subject to write & teach that portion of the curriculum. It has also freed up CJ & other coaches to have more time to engage the community as a whole, as opposed to calls with 6-10 people. CJ is regularly engaging the Academy students on topics they care about, on calls and on social media. One of the great benefits of the course is that it incorporates a variety of perspectives & learning strategies & reiterates the material through different methods (multi-modal learning). This ultimately helps you better learn and retain the material. Now, what are the steps or courses of the academy? First is the Principles Course, which is out now and is perfect for passionate lifters, new coaches, and coaches looking to brush up on knowledge. Second is the Advanced Course, which is coming soon. This takes a deep dive into important topics, and is aimed at lifters who REALLY love this material and want to understand it deeply, coaches looking to earn the PBC certification, and coaches serious about improving their coaching. The other crucial part about the Advanced Course is that we will develop more courses, so if you purchase the Advanced Course when it opens, you'll get further courses for no additional cost. Now, for the PBC Certification. This is now the standard to coach as a staff coach at Barbell Logic. What's the value of the PBC? The process of earning the PBC will make you a better lifter and coach. You'll become part of a community of coaches, dedicated to self-improvement who will also be there for you with their expertise & experience. You will also have the stamp of approval of Barbell Logic and be searchable on our coaching database, so if a coach in your area searches for a Barbell Logic coach, they can find you. The PBC is something you will be proud to earn and represents a high-level coach. Though all coaches at Barbell Logic will have a PBC, not all PBCs will work at Barbell Logic (though there is a great chance this will happen). Okay, so how do you earn your PBC? The 3 steps are: written exam, oral interview, and platform test ALL OF WHICH CAN BE COMPLETED ONLINE. The written exam & oral interview are currently occurring online, with the written exam being the first step. Next will be the oral interview. The final step, and what had heretofore been an in-person event, will be the platform evaluation. This is being beta-tested, but you are able to upload videos of your coaching & will receive feedback and a pass or fail for the PBC. If you have passed the other exams and are deemed likely to be a great fit for Barbell Logic, you stand a good chance to be invited to an apprenticeship process at Barbell Logic and coach as an associate coach. Ultimately, this is about making more great coaches. It's about providing Barbell Logic great coaches--without lowering the standard--and ultimately having more lifters receive great coaching. It's about making the process to becoming a great coach easier and creating a community. So, here it is, the Barbell Academy. It's for lifters, it's for coaches, Check it Out.

0:00 Introduction 2:09 The Barbell Academy & The Principles Course 8:25 Self-Paced Learning on YOUR Schedule 13:16 Principles Course Overview 17:27 Incorporates Multiple Learning Strategies 22:21 Steps & Courses 27:29 The Advanced Course: Who is it For/Who is it By? 34:13 The Value of the PBC Certification 41:15 PBC Process 48:43 Apprenticeship & Online Platform Test 55:37 Putting it All Together

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