High frequency days 11, 12, and 13: nope

Two training days in this block.

1
Dips bw+120x1
Dips bw+85x3x3
Hack squat 405x1
Hack squat 325x3x3

Heavy sets on both were crazy easy. Hack squat back off sucked balls.

2
Dips bw+65x8
Dips bw+35x42 reps
Hack squats 295x8
Hack squats 245x17 reps

200 reps of lateral raises, tricep pushdowns

4 rounds of HIiT 40s/20s

3
Later in the day I did some partials for fun
Rack pull 655x1
Shrug 495x3, rack pulls until failure
Shrug 405x10, rack pulls until failure
Shrug 315x30, rack pulls until failure

High frequency day 10: we have unfinished business o-ren

No sleep. Still feeling kind of down and tired. Focussing on completing small tasks has really helped me get moving (thanks Tim Ferris!).

Training went well despite this. I'm thinking I need to lay off the easy squat warmups entirely until my groin heals. Its certainly not preventing me from killing other movements, but the squat itself won't get better until my groin can fully cooperate.

Zercher squat 265x1x1
Dips bw+120 1x1 easy
Dips bw+85 3x3 easssy
Hack squat 405x1 easy
Hack squat 325x3x3 surprisingly really fucking hard

High frequency day 09: your chest looks like Jim stein

No training today. Off work for the first time since January. I ended up flat out sleeping most of today.

Physically I feel pretty good. Can explode if I need to (danced the night away last night). That being said, conditioning is shit, mood is kind of bleh.

High frequency day 08: Dracula last words were check mate

Same kratom bar. Fuck sticks.

Training
Front squat 225x1, groin still hurts a ton
Dips bw+60x8, bw+30x47
Hack squat 285x8, 235x42

Pump achieved in shoulders, arms, and legs

I may need to find a different way to warm up my legs other than front squats until my groin recovers.

How do I feel?
Woke up for the first day this week full of piss and vinegar. Love it.

The higher volume was difficult. I want to ride this wave of energy by bringing back conditioning (i.e. break dancing). It's no fun to get winded by sets of 10.

Hack squats are easy, but higher rep sets are really difficult. My quads crap out way way before everything else.

High frequency day 07: even dogs don't go to heaven

Sitting in a kratom bar, so format be damned.

Training
Nothing heavy today
Mix of band presses, curls, RDL's, and sidewinder wrist rolling.

This is actually pretty nice. I still get a full body pump without needing to be in the gym.

How I feel?
Tired as fuck. Depression dude. It is a bitch.

Super productive at work. Sex drive a little below average. Sleep is solid. But TIRED. My goal is to continue to knock 1 thing off my to do list daily (outside of training) to keep busy.

High Frequency Day 06: What can I say? Dicks dicks dicks

<Training>
FS 225x1
Dips 115x1, 75x3x3
Hack Squat 375x1, 335x2x3
Lots of light shoulder, arms, and lower back volume

<Post Training>
15min cardio
Stretching
</Post Training>

</Training>

<How do I feel?>
Tired coming in, great coming out. My groin is starting to hurt pretty badly, so front squats stopped prematurely. Everything else was easy peezy.

Energy and mood relatively good all day despite no sleep last night.

</How do I feel?>

High frequency day 05: Elvis is definitely not alive

<Training>
Nothing. The piss was taken out of me from the moment I woke up to the moment I couldn't sleep.

<Post Training>

</Post Training>

</Training>

<How do I feel>
Oddly horny? Like....I want to fuck everything in a 12 mile radius horny? This happened last time I entered HF as well. Just weird.

The high volume day was FUN, not doubt, but I'm kind of worn down today. Not sure if that is a sustainable long term solution or not. 

</How do I feel?>

High frequency day 04: Gwen Stacy was a total whore

<Training>
Front squat 255x1x1
Dip 1x8 bw+55
Dip 42 reps bw+25
Hack squat 1x8 275
Hack squat 42 reps 225
Get a pump in my neck, abs, arms, and back
Pullups, reverse flies, band pushdowns, cable curls

Total time: 27min

<Post Training>
Nothing
</Post Training>
</Training>

<How do I feel>
Better than I should after 2 days of drinking. Decided today will be a volume day of sorts, and just worked squats up to an easy 'daily minimum' single.

The hunger struck really hard after this session. I. Ate. Everything.

Not feeling strong yet, but I'll get there. To reiterate, the most fun thing is the daily arms and shoulders work. It's super easy and feels awesome.

Quick note that is not in the training details. All arm and shoulders work is 2 to 3 light sets to failure. I use a different movement every day. I try for a minimum of 20 reps per set, and liberally cheat once I hit failure.

</How do I feel?>

High Frequency Day 03: Even chicks have to pee

<Training>
Front Squat 1RM 270, a fucking grinderrrrrr

Hack deadlift 1RM 365x1, still way too easy

Hack deadlift 315x3x3, again, easy
Get a pump in my neck, abs, arms, and back
Pullups, reverse flies, band pushdowns, cable curls

Total time: 25min



<Post Training>
Nothing
</Post Training>
</Training>

<How do I feel?>

Emotionally pretty good. Lifting wise this day was the hardest so far. It's disappointing to barely hit a 275 FS, but it has been a long time since I've done squatting of any type.

My favorite part of daily lifting so far has been the arms and rear delt work to be honest. Arms are feeling strong, and the additional rear delt work is making my left shoulder feel great.

May be mixing it up over the next few days to see how I feel.

Something along the lines of:

- FS: Hit a daily minimum (i.e. heavy, but I could get a triple easily)

- Press: 1x1, 3x3 or fuckton of volume

- Pull: Same as press

</How do I feel?>

High Frequency Day 02: Electric Boogaloo

<Training>
Dip 1RM bw+105
Dip 3x3 bw+70
Front Squat 1RM 265
Front Squat backoff 3x3 215x3x3
Get a pump in my neck, abs, arms, and back
Pullups, reverse flies, band pushdowns, cable curls

Total time: 25min

<Post Training>
Stretching
Cardio: Walking on a 10% incline for 15min
</Post Training>
</Training>

<How do I feel?>
Started today feeling sore as a mother fucker, kind of depressed, but also more willing to jump out of bed and kill the day.

Front squats feel really lousy. I haven't done them in months, so the groove where the bar sits is painful as fuck. Combo that with the movement pattern being all off.

Still, just day 2.
</How do I feel?>

High Frequency Day 01: Back in business

Lifting has gotten a little stale recently. I'm falling back into old patterns of endlessly trying to figure out wtf I want to do in the gym and why. Mix that into reaching a particularly low point in my life, I need to help my mind pick itself up my strengthening its wrapper.

My previous dive into high frequency was a fun ass experiment. Within 2 weeks I reached a 315 front squat and 500 deadlift; two lifts I had been unsuccessfully chasing for years. Let's do this shit.

Each training day will consist of:
- A squat 2RM, backoff of 3x3
- Either a Press or Pull 1RM, backoff sets may be 3x3 or 1-3xBILLIONS depending on the exercise
- Pullups, arms, abs, neck work

I'll switch out a movement or change a movement (see: add reverse bands, decrease range of motion) when I stall.

<Moves>

Squat:

• FS against bands, FS, RB FS
• ZS against bands, ZS, RB ZS

Press:

• OHP against bands, OHP
• RGBP
• Dips
• FP
• LM Press
• Inc DB Bench
• DB Bench
• DB Press

Pull:

• Jefferson
• T bar row
• Behind the back deadlift
• Snatch dead
• PC
• SHP

</Moves>

<Training>
Front Squat 2RM 255x1x2
Front Squat backoff 3x3 205x3x3
Behind the back deadlift 1RM 335x1
Behind the back deadlift 3x3 275x3x3

Total time: ??? I messed up and didn't record this

So, I'm depressed and feel weak as shit. Yup...this workout sounds about right. Fortunate thing is that daily training will push these numbers up quickly.

The fun find was trying out behind the back deads for the first time and absolutely loving them. This was a case where I could have done way way more than I had in me for today, but I want to save some in the tank for when I acclimate to the form. My lower back feels fucking amazing the day after these, and my groin isn't compromised like it is during Jefferson deads. Good times. Great oldies. Fox 97.

<Post Training>
Stretching
Cardio: Walking on a 10% incline for 15min
</Post Training>
</Training>

How do I feel?
Shitty really. It's day 1 bruh.