Last we touched down was near my birthday when a ton of shit was happening.
1. Absolutely crippling depression. Getting out of bed was a chore. Sleeping was a chore. Lifting? Fuck. Forget about it. I was clone Ripley on the table man.
Most of this was linked to not dealing with some old demons (which surprise, dont go away when you ignore them) and extreme work stress.
2. Allergies. Thank you Florida for the plant jizz
Fast forward a few months and we have productive therapy and a job change. Life is good all around.
So what the fuck does this mean for training? I've been following a low frequency, high volume, high intensity program. Honestly its been pretty sweet for hypertrophy and decent for strength.
Where this approach falls short is long term focus and overall bounciness. When my strength training interferes with my ability to get jiggy on the dance floor, its time to back off the pedal and intrude some simplicity.
Back from the abyss, we reenter high frequency. This setup is daily, alternating a press+squat and pull+squat.
Press or Pull 1x1, 3x3 at 80%
Front squat 1x2, partial front squat 1x10, pause front squat 1x2
- Squats should not be grinders
- Presses and pulls can be true balls to the wall
- Back off sets should be easy reps Replace presses or pulls when the weight stalls
- Rear delt, bicep, and tricep work daily for high reps
- Stretching daily
- conditioning often (hello dancing my old friend)
- t bar row
- pendlay row
- Jefferson deadlift (pins 0 to 2)
- snatch rack pull (pins 1 to 2)
- power clean
- power curl
- floor press
- reverse grip bench
- dumbbell press (all angles, with and without fat grips)
Floor press 255x1, 205x3x3
Front squat 225x2 (groin still is like why)
PFS 315x10 (easy but cmon)
Pause front squat 185x2