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Get More Done with the Pomodoro Technique-The Productivity Series S16E5 Jul 06, 2021

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Matt & Chris share a technique they use all the time, called the Pomodoro Technique. This technique is perfect for both knocking out urgent tasks or carving out time to dedicate to deeper, important work.

The original approach is to dedicated 25 minutes to totally uninterrupted work followed by a 5 minute break. You can string together multiple blocks as you get better at this. Also, if you string together multiple blocks, you often need a longer break every so often.

25 minutes isn't set in stone. You may need to do longer or even shorter blocks. The principle, however, is totally uninterrupted time. If you get distracted, you QUICKLY jot down a super short note to clear your head but ensure that the task that popped up in your head (e.g. I need to take out the trash) gets accounted for. With one hand, simply jot down "trash," and then continue your work.

Preparation can help here. There might be certain times of the day or locations where this isn't feasible because distractions will be inevitable. You also might need to do things to help prevent distractions: you may have to wear noise-cancelling headphones. You'll need to have your phone elsewhere and not have notifications turned on. You might need to notify your loved ones that you need 25 minutes uninterrupted time and explain the purpose.

Ultimately, this is about getting the urgent things done so you can get the important things done, which include spending time with your family. You can, of course, apply this for important tasks, such as creative work.

Try the Pomodoro technique to increase your efficiency with both urgent and important tasks.

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Overthrowing the Tyranny of the Urgent-The Productivity Series S16E4 Jul 06, 2021

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We all have things we think are important, we want to get done, but we continue to put off. This occurs because of the difference between urgent tasks and important tasks and the 4 different types of actions that occur (as an action can be urgent & important, neither urgent nor important, urgent but not important, or not urgent but important).

We tend to put off the important but not urgent things. If they're never urgent, there's never pressure to complete them. Ultimately, we need to put pressure on ourselves to complete them.

This doesn't mean we ignore the urgent: the urgent has to get done. With the urgent, we have to find ways to be efficient or have others do these things (e.g. have the groceries delivered, have someone else mow the lawn). The important and urgent things have to get done. Items that are neither urgent nor important really need to be examined: how much value do you get, for example, scrolling through social media or binge watching Netflix. We need to eliminate or at least limit these activities.

All this requires, of course, identifying what's important. This comes down to what provides us value. You decide what's important.

This relates directly to strength training and dieting. Strength training is not urgent, though it's important. We can increase the urgency by having accountability and protecting the space. Over time, we impart urgency on strength training, "It's getting close to training time, I'll have to do this later."

The same goes for food. If eating is always urgent, then you'll find yourself eating the most convenient items, which will usually be unhealthy. Preparation prevents food from being urgent, because you're prepared and have food ready.

Lastly, completing the urgent is still important. If you have urgent things floating in your head when you're attempting to get your important work done, you'll be unable to focus and accomplish the important work you want to complete.

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Breaking Bad Habits-The Productivity Series S16E3 Jul 05, 2021

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As advocates of strength training, we encourage people to add strength training as a habit. Many of the most important things we need to do to live a more fulfilling, productive life, however, involve breaking bad habits.

Bad habits don't have to be bad in a moral sense. They ultimately don't provide us value and bring us closer to our goals. They might waste time or money. They might prevent us from building positive habits. They might make us less healthy or happy.

Stopping these habits can be difficult. The win of not doing these is often not enough. We can leverage the fact that as humans we dislike losing more than we like winning, so we need to devise punishments or negative consequences for doing the habit and have SOMEONE ELSE hold us accountable.

A note here is that the consequence should not be related to the habit. So, for instance, if you want to stop eating after 7pm, doing extra cardio or depriving yourself of food is counterproductive and can lead to other issues.

Making a bet or putting money on something is a potential option. If, for example, you don't stop the habit in a specific amount of time (and you'll likely need to quantify that) you give your friend a certain amount of money. Or, you could owe your spouse $5 anytime you do the habit.

Whatever habit we've decided to break, we've already decided that there are long term consequences that we don't like. But when we continue these habits, the long term negativity is hard to think about. Adding a short term negative consequence means we create a short-term negative consequence to discourage us.

The other idea to this is that ultimately we have to get through the initial difficult time with discipline and the motivation will catch up. We won't have the same urge to continue the habit and we'll see the benefits of having abstained.

A couple books they recommend are The Power of Habit, Thinking in Bets, & Atomic Habits

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Productivity Tips-The Productivity Series S16E2 Jul 05, 2021

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Scott & Matt share some of their productivity tips: what to do, what to not do, and what equipment or apps help them.

When it comes to equipment and apps, both of them find having one huge monitor, 2 monitors, or 3 monitors helps, as one monitor simply adds time to tasks on the computer.

Scott has also found value in having a scanner to digitize documents. He puts these on Evernote and finds this saves time, helps keep these organized, and saves space.

Both Scott and Matt value a quality backpack and headphones, which can help prevent noises distracting you when you work.

Much of productivity is organizing tasks and ensuring dedicated blocks to get both urgent and important tasks done. Preventing distractions--including notifications, family interruptions, and your phone going off is critical. Matt follows the Pomodoro technique, which recommends blocks of completely undistracted time to knock out tasks on your tasks list. The general recommendation is 25 minutes, as it's long enough you can complete plenty of tasks but short enough that you can fit a few into your day and it doesn't become too inconvenient for others around you.

Scott has some tips as well.

Ensure you don't put projects on your task list. If you find that something stays on your task list, there's a couple ways to deal with it. If it takes less than 3 minutes to do, just do it immediately, as it takes 3 minutes to put it off. If it's really a project, break up the projects into tasks and put those tasks onto the list. Finally, if the tasks are important but not urgent, create a Sunday Maybe list where you can put important tasks that are not urgent so you can both organize them, put a place for them, but not feel guilty because they've stayed on your to do list for weeks or months.

One other note is to consider the trade off with time and money. There may be things that take up huge amounts of time and that you don't enjoy. If you can afford to spend the money and feel the trade off is worth it, have someone else do it for you (trade the money for the additional time and fill that time with important things, which--important--may end up making you more money).

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Optimal vs Real Life-The Productivity Series S16E1 Jul 05, 2021

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We have a model for the proper performance of the lifts and we understand programming principles and how to drive progress over time, but we have to acknowledge that for lots of people lots of the time, they can't train optimally. And, honestly, at some point everyone--every single person--will be unable to train optimally. In these cases, we have to do the best we can.

Life comes up and presents obstacles to consistent training: vacation, work, family, holidays, and injuries. Furthermore, some people can't perform the lifts as we tend to coach them. We have to deviate from the model intelligently.

If, for example, you can't low bar squat, try thumbs around the bar. Try the high bar or front squat. You may have to specialize in the deadlift. And, over time, you may be able to low bar squat depending on your limitations.

Though we advocate the low bar squat and a specific way to perform the lifts based on biomechanics, we know that squatting is better than not squatting at all because you can't low bar squat. If your gym closes, exercising is better than doing nothing.

As an example of an intelligent deviation from optimal programming, Matt tore his pec. He now limits bench press intensity to 315. He won't ever hit a bench press intensity PR. Because of this, he prioritizes the press, he does higher volume at lower reps, and he--again--does the best he can.

Time is one of the biggest limitations for people. You have to block out time and commit to training during that time. It might not be 3 or 4 times a week: it might be 5 super short workouts during lunch. It might be 2 workouts. You might have to shorten rest periods. You might have to do your warm ups for your next lift during your rest periods. That's okay: it's better than not training.

A huge part of this is to stay in the habit and not get into a slump of not training. If you take long breaks from training, it gets harder to return. Maintaining a habit of exercise--even if it's something in a crappy hotel gym--is better than doing nothing.

Finally, we have to acknowledge that there's not a huge number of people who can string together 6 weeks of optimal training. Though some of these could prioritize training and get it done, life gets in the way and that's okay. We maintain the habit, do the best we can, and continue to do hard things.

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Pre-Workout Routines: Proper Training Preparation #371 Jun 28, 2021

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Matt & Niki discuss their pre-workout routines, from when they train, how they plan for training on the road, food, water, clothes: everything about how to properly prepare for training--physically & mentally. Rituals both help prepare us for training specifically (e.g. laying out our clothes the night before or making some overnight oats ensures our outfit or pre-workout nutrition are ready). Beyond this, however, doing something repeatedly before the same event primes our body & brain for the event. Training--and habits around training--also help provide a feeling of control during chaotic, challenging times in our lives. When it comes to preparation for a workout, it can begin far ahead of the workout. When do you plan your workouts? If you program your own workouts, you have to set aside this time. If you have a coach, you may need to communicate things such as vacations or other events that may affect training. You must consider packing clothes and equipment and what equipment the gym will have. For typical workouts, when do they occur during they day. What do you do prior to and after the workout. How do you ensure you are mentally and physically ready for the workout? To some degree, simply having a routine will help, as your body will know training will occur, though binging fast food probably is counterproductive. Matt trains in the morning after urgent work but before important work. He enjoys training and trains with his wife. He also has a list of items and actions that contribute to his routine. Niki does BJJ in the morning but trains as a way to end the work day. When she trains, she knows she has no more work to complete for the day. Because she has completed her work tasks, she can fully focus for training and not be thinking about work or something she needs to get done. She can take her time and enjoy it.

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Building Community thru Voluntary Hardship with Jason McCarthy of GORUCK - Ep 370 Jun 21, 2021

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Jason McCarthy of GORUCK discusses rucking, his Army service, & building community through voluntary hardship & shared suffering. He shares his story of how we went from US Army Special Forces (Green Beret) to founding and running a company that--similar to Barbell Logic--believe in voluntary hardship and building community. If you're interested in GORUCK or their gear, go to http://goruck.go2cloud.org/aff_c?offer_id=16&aff_id=2784 and check out their high-quality clothing & gear. Disclaimer: Barbell Logic is compensated for purchases made using this link. You can learn more about GORUCK here. Jason joined the Army after 9/11 because of 9/11. He enlisted and eventually completed the long, arduous Green Beret pipeline. In the Army, but especially the Green Berets, shared suffering strengthens teams and prepares these units for difficulties of combat. While civilian rucking does not, cannot, and does not aim to simulate Special Forces training, the community and choosing to push oneself beyond one's limits and the comforts of society helps provide purpose and build community, as GORUCK events are done in groups. You have to swim against the current these days. Lifting, rucking--you have to choose to follow these pursuits and maintain the practice to reap the benefits they provide. This will benefit you in life, as no one--even those who shirk form hardship and choose the comfortable, the convenient, the easy--would not say that life is easy. With any change, it's important to START--start small, start now or as soon as you can. Commit to beginning. Take your first step. Stop thinking, planning, considering: do. We celebrate these steps. We celebrate PRs. We celebrate improvement and betterment. They also discuss the benefits of being a novice and how pursuing new challenges helps prevent burnout with those long term pursuits and things we must do. Finally, the joy of completion comes up. If you've never experienced a ruck flop after a heavy, long ruck, you're missing out. It's the feeling of racking the bar after your last heavy rep, jumping in a pool after a hard workout, cracking open a beer after a long ruck. After shared suffering comes communal celebration. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts

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Q&A 57 #369 Jun 14, 2021

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Matt, Niki & Andrew answer your lifting & life questions. Topics include best pants, jeans, & shorts (for men & women lifters), forearm pain from lifting, what to do between sets, and best song to rally at a dance party. 0:00 Intro 1:20 What to Do if Can't Press Standard Bar?

aluminum bars are worth it--can use it for accessory lifts

3:01 What Should I Do Between Sets?

should I sit, stand, pace, clean up, etc.?
timer can help
good to not take your mind away from lifting (unless you're uniquely able to focus quickly)
can also see (like Matt & his wife have recently) how short you can make the rests & the workout, in general

6:16 Good Jeans for People with Thick Thighs

Michael Kohr's khaki (Andrew)
American Eagle makes good jeans for guys (not slim cut)
get jeans and then get them tailored
Made Well for women (Niki)
stress test: dance party?

11:09 Best Everyday Shorts (Non-Training)

Benobo's
have to be SHORT
Bird Dog's
plus, how do you FEEL after you eat food (not during, but after)
plus, Krispy Kreme donuts
what does a short do? show the difference between waist & butt, butt & hamstrings

17:33 Forearm Soreness?

probably resisting the bar on your squats
need to carry the weight on the back
cue: point fingernails to the floor
cue: carry the bar on your back
really squeeze shoulder blades together to: relax your grip on the bar
could be bending your elbows on the deadlift

18:54 Donnie Thompson's Bowtie for Shoulder Pain?

would not recommend it for the bench press
puts you in "good posture"
would recommend not lifting in one
don't want you to be yanked into position
it's fine to put stuff on that makes you feel better some time (e.g. massage)
ONLY for serious athlete

23:48 Dance Song for BLOC Party Dance Party?

what would Matt, Andrew, & Niki pick toward the end of a dance party when they need to rally?

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Don't Fear the Barbell: Managing Your Mind Under the Bar - The Voluntary Hardship Series S15E5 Jun 11, 2021

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Matt & Scott discuss fear of the lifts, especially heavy, PR attempts.

Different people have different fears of different lifts based on history (repeated failure or past injury) and simply how they feel about the lift. Lots of people, for example, are afraid of heavy squats. There's something about a heavy bar on your back and that you're folded over in the bottom and--even with properly set safety pins--there's just no graceful way to fail a squat.

Scott & Matt even share their unusual fears of what might happen when they squat.

Having habits & rituals can help. This way, the lead up to the PR attempt is the same as all the sets that led up to this attempt.

You can also practice "failing" a rep so that you know that the pins will take the bar and how that feels. Test your safety pins for the bench press as well.

Injury history matters as well. Matt has torn both pecs on the bench press, so when the weight gets heavier for him, that fear is present on rep 1 and the later, grindier reps.

There is also more irrational fear, which tends to come from misunderstanding just how low risk strength training is (even with bad form). For example, many people fear hurting their back on a heavy squat or deadlift.

At the end of the day, we can mitigate fear, have rituals, and have safety equipment properly set up, but we have to simply get it done. We have to have a bias for action. The fear won't disappear.

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Style & The Appearance of Power with Tanner Guzy - The Voluntary Hardship Series - Bonus Jun 11, 2021

Show notes

Men's style coach Tanner Guzy joins the show to share some tips for improving your style and making sure you are highlighting the physical gains you've worked so hard to make in the gym.

Tanner offers an online style course for men as well as one-on-one coaching (he even helped Matt frame his baby blues). You can also take a free quiz on his site to determine your style archetype.

https://masculine-style.com

Also be sure to pick up Tanner's book on the intersection of style, power, and masculinity, The Appearance of Power: How Masculinity Is Expressed Through Aesthetics.

https://amzn.to/2HteNjH

Any time you mention style around a group of men, there's an inevitable mixture of bemusement, eye rolling, and genuine interest. Many guys proclaim (or perhaps complain) that they dress "for comfort." They just want to be comfortable, they say, and aesthetic concerns are subordinate, even anathema. Tanner argues that style and comfort are in fact closely related, and men often mistakenly believe that you cannot have both.

The foundational principle of style, he says, is context. Understand who you are, what you do, and where you do it. Your geography, culture, profession, body type, and personality all affect your individual style choices. While Daniel Craig may look dashing in a bespoke dinner jacket at the Casino Royale Montenegro, an IT professional from the American midwest would look ridiculous in the same. Where a mid-level corporate worker could elevate his style with a sport jacket or better fitting slacks, a freelance programmer would perhaps fit in better with a nice pair of chinos and chukka boots. Context matters, so the more you understand where you fit into your own society and culture, and what's realistic for your climate, the better your style choices will be.

When coaching men, Tanner also takes personality into account. He divides style into three broad archetypes: rugged, refined, and rakish. Each describes the intersection between personality, cultural values, and profession. The refined man exudes effortless confidence with fine but subtle clothing choices, whereas the rakish man proudly displays his rebellious spirit with bold, fashionable clothing styles. Each can dress well, to be taken seriously, and in a way that enhances his individuality.

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