Wisconsin method: my variation 10/22/18

It needs to be said. Im not doing the same version of the Wisconsin method as Eric Bugenhagen and Dairyland Strength.

This doesnt mean my version is better (fuck man, they are literally 3x stronger than me), but it is a version i find interesting and easy to keep to while making progress.

Program goals
Morning: build strength
Night: build conditioning, lose fat

Mutually exclusive. Although there is some crossover on both daily phases, they are kept as distinct as possible.

In terms of muscle growth, this is allocated to the morning portion as a secondary goal. Ive seen growth in the muscles im working at a high frequency, and a retention or slight loss in muscles i do not touch directly. This is normal and expected. Your eventual muscle, volume, and exercise selection will be huge over time, but extremely low daily.

Morning Program
30min lifting, 10min recovery

Lifting
Choose 2 lifts, work up to a max set for both
- A max set can be any number of reps, but err on the side of the heavy single
- Max sets can change the number of reps daily in order to continue progress
- Some movements (see: upper body pulls) generally do better with reps of 3 or greater
- Switch movements when you fail to make progress
- Backoff sets are optional, but i dont do them

Use resistance bands for an arm pump
- tricep extensions and hammer curls are normal fare
- 1 full set total per movement, but dropset the resistance by removing a band from the pack when you cannot complete a rep

Recovery
- 1 set of neck work. Plate curls or wrestler bridges
- rear delt raises. Goal here is reps and feeling your rear delts activate, not weight lifted
- static and stretch hips, hamstrings, quads, calves, adductors, triceps, back, and shoulders

Night Program
Bfr training for legs 5min
Dance practice 10min

Bfr training
Tighten straps over legs near your pelvis
3 sets, 20s rest
Perform pistol squats (i do them assisted because too weak to do otherwise at the moment). Do not reach failure.
1 set
Standing hamstring curls. To failure.
3 sets, 20s rest
Bodyweight squats

Take the straps off, enjoy the pump. Swagger.

Dance practice
The goal here is to move. Trying new moves or freestyle, it doesnt matter. Just do it.

Dancing is what makes me feel alive. Other methods of classical conditioning bore the fuck out of me. Choose what makes you feel alive and attack it.