all right another training session today I got a full body day the first thing I'm going to do is some squatted jumps into vertical jump then I'm going to move on a bench press going to hit a top set of single and a couple back off sets of three and I'm going to back squat I'm going to bring the chains out so I got three sets of five of back squat with chains that'll be fine I haven't done that in a while and the last thing I'm going to do is some overhead press pretty nice day out today I got my garage door open I'm going to do some stuff outside I'll probably do the jumping outside I might even overhead press outside because my ceilings are too low so I can do it standing I got a lot of comments on my strength cers video that I did last week so I'm going to go through some of the comments maybe clarify some of my positions maybe respond to some of the comments I know a lot of people wanted to know what my standards are for Olympic lifts or things like pull-ups or mile time things like that so I'll probably answer some of those I get through all of those and I still got plenty of time I might answer some other questions on other videos maybe I'll end up just thinking about a topic I want to talk about and going a little rant that's the plan for the day let's get after it there we go all right bench press first going to work up to a heavy single and then a couple back off sets of [Music] three before I do my next warmup set I'll answer this one do I have standards for jumping sprinting and endurance for endurance I think again if you're just like a healthy 200 lb pound mail I think 8 minute mile is probably the absolute bare minimum you probably should be under that probably should be a sub seven minute mile and I haven't put a ton of thought under this I'm just thinking about myself uh about a week ago I ran four miles at an 836 Pace I think it's definitely doable for someone to just run a sub seven minute mile and call that like your your bare minimum aerobic fitness base jumping and sprinting I think that's even trickier because now we're not really talking about health we're just talking about like sports performance or athleticism so if we're talking about like a 10 yard fly with like as much of a buildup as you want like a 20 yard like a 20- yard build up into a 10 yard fly I think you should probably be to be considered like pretty fast or like fast for an athlete I think you should probably be under a 1.1 or like a 1.08 that's probably what I would consider to be like relatively fast and then for jumping I feel like if you can jump 32 in on a jump mat I think that's probably pretty decent to say you can jump relatively High I guess jumping and sprinting is just really hard to like quantify with some sort of Standards like numbers on those because you're no longer talking about health and fitness you're talking about athet ISM and I just think that makes it a lot harder like anybody can just improve their health with lifting weights and basic cardio and then you can have like achievable metrics for what you consider healthy and strong but when it comes to like performance the bandwidth for athleticism is like I think so much wider than it is for uh for health [Music] [Music] 370 decent for today this one is for Eevee she just wants to know what my standards are for women honestly my answer is probably not going to be very good very accurate or very reliable but just thinking about like the athletes I work with that are female athletes on campus um which is volleyball players and softball players but they're mean they're division one athletes so I know take it take it with a grand of Sal um for a back squat and I'm going to speak in kilos here by the way because we use kilogram plates on campus say if a girl can squat somewhere between 70 and 85 kg that's probably pretty good you know that that person's probably put a good amount of time and effort into training for a deadlift I would probably just bump that up a little bit from like 90 kilos to 100 kilos so like 185 to 225 in pounds would probably be a pretty good deadlift for most women and for bench press jeez that one's really hard I might have to just make a separate video on this after I think about a little bit more but bench press I would say if you can bench press 50 kg to like 115 I have no idea this answer is probably super unreliable but I'll think about it more and maybe I'll make a full video on [Music] it all right what about clean and snatch standards uh so I'm just going to kind of think about the football footb team that I work with you're a pretty athletic male let's say you're between the weight of 190 and 220 I feel like a I'm going to speak in kilograms again I feel like a 100 120 to 130 lb clean is very reasonable very doable for anyone around that size um and if you can clean that much your Technique is probably like good enough um so I would say yeah I'd say between 120 and 130 kg snatch I would just say 100 kilos or 225 lbs um I feel like those are very reasonable numbers for most people who like put the time and effort into training the snatch training the clean and there're still like squatting pressing pulling doing all the other like basic strength stuff those of my answers I probably would have to think about it more let me know in the comments if you think these are reasonable or unreasonable and why but just if you're going to comment like that just don't come off as like whining and complaining that I'm being judgmental cuz I don't really care about that the standards are the standards for what I would consider someone to be strong uh the standards aren't standards for what I consider someone to like be average you know so 320 here vertical camera I'm going to put it on Instagram [Music] change off for squats just going to work up to three heavy sets of five here first set here just going to go 405 with the chains I don't know how much the chains weigh I've never weighed them it's always is really a huge crap shoot when I do this and I so bad about like recording what I'm doing to remember how much I did last time especially with this kind of stuff when I'm using like a novel piece of equipment uh we'll just kind of see how it goes [Applause] that's probably a good we to use for a challenging set of five all right what about standards for a front squat and overhead press squat is hard because it's also based on your back squat you can back squat 405 for like a relatively easy single um I think a lot of people use the conversion of 75% of your back squat should be your front squat so that'd be around like 300ish for a front squat um which I guess is yeah that seems reasonable I feel like for most most 200 lb for most 200 lb males I feel like a 295 to 3155 front spot seems very reasonable very achievable for them to hit if they train hard consistently for a few years or for 12 months or whatever um for overhead press I think I'm just going to have to say 185 put a plate in a quarter on there I feel like that's very reasonable for most people that are relatively healthy body weight um my best my best overhead press ever was 315 that's when I was like that was like like four or 5 years ago when I was 245 lbs now I'm like 225 to 230 on any given day [Music] all right third set here vertical camera again Instagram [Music] [Music] all right first set an overhead press go 185 I just have a few more thoughts on the strength standard stuff um like I said like the standards are the standards to be strong not to be like considered average or just because you're working hard that doesn't mean you're strong it's not an indictment on your like moral value as an individual um it's just like the standards for someone to be considered strong just like the standards to be considered a higher level in kind of any field at all um so I just have a few more thoughts on that like people who would say that my standards are too high I'm out of touch I'm not very empathetic to people who have like different living conditions than me just find that mostly obviously some people are in like really shitty situations that's really hard to pull themselves out of but like your average person it really shouldn't be that hard to like find 30 minutes a day 4 days a week to to put into like some exercise you don't have equipment to like do strength training I understand that but like dude you just got to find the time I'm very empathetic to people who work hard jobs they have multiple kids they're married they have a lot of personal things going on in their life I think the health recommendation is put out by the a ACSM I think that's who it is or maybe it's ASM or I don't even know who it is one of those organizations I think the recommendations that they have or like the standards that they have to be considered fit are very reasonable for everybody especially in terms of like cardio Health like cardi respiratory Health if you have kids I get it it's hard but you just got to find the time to do it you just have to do it I think the standards we have like in a modern American culture are way too low like if you think my standards are too high I think our cultural standards are way too low we're way too empathetic as a culture we're way too liberal as a culture uh we're way too open-minded as a culture and that's why culture is degrading at a very fast rate so um don't lower your standards to make other people feel better keep your standards High to raise the bar to raise the standard to make to make Society to make our culture better so that's kind of my counter rant to the people that say my standards are too high or I'm out of touch I'm not empath I'm not empathetic enough so um I'm going to do my next set up overhead press at 205 set of six here all right last set of the day guys 225 for five wanted to grind out six I didn't know if I was going to get it that's all I got see you guys next video