Wisconsin method: month 2 marker

Super weird. Month 1 dragged by (in a very positive way) but month 2 shot forth like a bat out of hell. High frequency training stopped being novel, now it's just kind of what I do. I go to bed early, I wake up early, I lift, I condition, I stretch, and u go to work. Once I'm home, I complete as many small tasks as possible before I don a sleep mask and ptfo. It has been a transformative 2 fucking months my freeeeends.

Thoughts on lifting
- daily lifting has different rules per lift
- some movements prefer higher reps over lower reps
- switching a topped out movement for a similar movement helps to build momentum without inducing staleness
- daily stretching and rear delt work is non negotiable
- conditioning can be added in (almost) every day to encourage health, fat loss, and make up for lack of volume. For reference, one of my favorite standbys was always 10x3 of power cleans. Not needed anymore

Thoughts on life
- the no fap community has some points when it comes to avoiding a constant stream of feel good drugs into your body. Without being dogmatic, the same approach can be applied to substances, social media, and food. That being said, complete abstinence from pleasure is not really that healthy either
- looking back and forward, I can identify goals as big changes and little changes

Little changes:
- one change
- can be made in isolation or in parallel with other little changes

Examples:
I am not a person who posts negative news, thoughts, or feelings on social media
I do not drink soda
I do not watch pornography

Big changes:
- two or more little changes that work synergistically
- typically involve lifestyle changes
I go to sleep before 11, wake up at 630, and lift before work

Wisconsin day 60: 11/30/18

Said f it and Jackied last night. It was terrible and I immediately regretting it (no pornogg, but whatevs). I was woken up at 4a with an angry cruise missile asking for round 2. This is what happens when I dont follow my own damn writing. Follow your sex drive, dont force it.

Fast forward, I feel wretched. Mostly from poor sleep (thanks peen), partly from major indigestion from dinner, partly from the black cloud of conversation at dinner.

Workout
Dips 80x7
--felt more stable than yesterday but I had no go to me. This weekend is going to be an orla do shitshow, so I dont see this getting better before next week
Ring pullups bw only (easier when doing dips)
-- doing these weighted has had a major beneficial effect on bw chins
Band rear delts 1x60
-- something different today. Band followed a path that was similar to a reverse pec dec. I like this, variety and angles are great for hypertrophy and shoulder health
Stretches

Wisconsin day 59: 11/29/18 I feel like the future machine in chrono trigger

Lifting went well. But I'm nauseous instead of hungry? Super weird.

Didnt get to take a shower because I forgot my towel. Thanks for that towelie.

Conditioning was hard af today. My actual condition level is getting better and better, but my ass and hamstrings gave out hard. This is a good thing! I'll take tomorrow off so they can recover. Ideally, I'll find another form of conditioning I can do.

Sex drive: not there. It comes in spurts tbh. Day 1 of no masturbation left me with a boner that could have gone back in time and stabbed Hitler. Days 2 and 3 have intermiddent bonzars, but more test fire than anything. I want to reiterate, I am NOT doing no fap (see subreddit r/nofap). I think indefinite resistance is doing more harm than good. However! I think there is value to avoiding the constant dopamine release that is super easy to obtain (see: social media, porn, constant jacking). Like most fun and destructive things, the first second and third relapses really have no consequence. This is good and bad. Like a sparse cheat meal, your work is not getting undone. It's a habit that pushes me back into where I lived. Fortunately, this part is easy. Porn and me are donezo.

Mood/confidence: not great, but only because of the nausea

Workout
Dips bw+75x8
--not too easy, but mostly because I havent done them in a while. Plan here is to ramp the weight up until I hit a hard single (may be 2 weeks?). Goal is bw+140x1
Cable rows one arm 170x10
-- these felt great! Cool little learning moment here. Vertical pulls on rings have a giant carryover to horizontal pulls. The only reason I didnt v pull today was some bro was occupying the Smith area
Kettlebell swings
- 40lbs
- 4 rounds 40s on/20s off, really didnt make it
- trying to swing the bell higher to force a more powerful contraction

Wisconsin day 58: 11/28/18 just say mayhaps to horizontal presses

I tossed between dips or floor presses today. Went with floor presses. I have chosen...poorly.

Dips were my first choice, but I bailed due to also using my dip belt for chins. Verdict...I dont like horizontal pressing man. It feels weird, and I hate it, and it feels weird. And, I hate it.

Fuck you h pressing. Fuck you.

I feel like I want to get better at horizontal presses because every lifter worth their salt can bench 315. Also, the bench offers some major benefits to anterior delts and triceps. Nothing that cant be obtained with a vertical press, but the loads on horizontal presses are significantly higher for a fraction of the risk. Gahhhhhhhh.

Before I go right back to v pressing (which was making my neck feel meh) I may try close grip floor presses, or go right to higher rep dips. Tomorrow will tell.

Sex drive: over 9000
--quick note here. I want to be clear, I'm not going no fap. Masturbation is normal and needed. However, what I want to practice is restraint. Life has ALWAYS been better when I follow my sex drive instead of forcing my sex drive (looking at you pornogg).
Mood/confidence: awesome

Workout
Floor press 245x1
--235 was fast af, 245 was a grinder. Lame.
Weighted ring chins 45x3x3
Kettlebell swings
--i already feel myself getting leaner, these are crazy
Bw tricep mech dropset
Rear delts
Stretches

Wisconsin day 57: 11/27/18 brief side quest

I had a dream about partial front squats. No. Lie. I read a new chaos and pain article about surviving the robot apocalypse then realized how easily I'm going to die if anything bad ever happens. Then I had a dream about partial front squats. Also zombies and death and robots. Also also a post apocalyptic physics class where lessons were taught live via a life or death struggle in a thunderdome.

My neck felt a little weird this morning. I felt like a movement that pulls my traps down would be useful.

...workout
Partial front squats
- 465 x10 x 2
- 10second hold at the top of ever rep (holy fuck)
- blue band added tension
Weighted chinups 35x3x3, then bw only
Kettlebell swings
- 40lbs
- 4 rounds of 40s on/20s off

Swings were way harder today because my glutes where already torched.

Wisconsin day 56: 11/26/18 back home

Feeling great today!

Sex drive: nothing. Finding it best to avoid forcing this. The moment i add porn into the mix, things tend to go badly (i.e. worse energy during the day, sometimes wired at night)
Mood/confidence: A+. I was ready to crush shit today.

Workout
Ohp 170x1
-- aggression and (to be honest) a back arch made this happen. Goal for this cycle is 180
Ring pullup, 1 set of 25lbsx3, then bw
-- chinups used to be my bread and butter. I would love to get to where 90x3 was a doable set again.
Kettlebell swings 40lbsx4 rounds
- 40s on, 20s off
- way easier than yesterday
Bw tricep extension dropset (5sets)
-- these BURN baby jesus
Band hammer curls (light today)
Rear delt raises 1x68
Stretches

Note: im going to do neck work at home.

Wisconsin method day 55: 11/25/18 add some conditioning

Will have to reevaluate daily lower body work. Strength and soreness wise, im totally fine. Injury wise, it's still a problem.

This weekend was filled with a few questions on what im doing. Saw myself in the mirror post coitus and thought, she is in wayyyyyy better shape than me. Immediately my brain went to thoughts of heading back to naturally enhanced (alpha destiny program) or medium volume oly lifting. Both options are fun, but they fuck up the rhythm ive got going, and they came with their own weaknesses. Also...i really dig the shoulder hypertrophy and lack of trap impingement from daily exercise. The missing key (besides a better diet, this is still #1) is conditioning work.

The long long ago, two thousand and fifteeeeeeeeeeeeeen (waynes world fx).
I was in stellar shape. The reason was a little bit of everything, but the best additive were kettlebell swings. Comparing me from an 80s pub crawl and dragoncon 2 months later...i looked leaner, was stronger, felt faster, moved better, got less injured, and (most importantly) workouts were easier with the largee gas tank conditioning grants.

Kettlebell swings take anywhere from 4 to 8 minutes, and honestly i could do them every day without eating into recovery.

Im kind of dying after 4 rounds post lift. Im going to keep the same weight and rounds for longer (usually i increase 1 or the other every time i lift) for a bit until its easy.

Workout
Ohp 165x1, 170xfail
--the strength is there for 170, but i approached it all wrong. Didnt rest enough between sets, didnt get aggressive, didnt get tight. Tomorrow im going to murder it.
Kettlebell swing
- 4 rounds
- 40lbs
- 40s on, 20s off
Lateral and rear delt raises
-- ive started to pepper in one set of heavy medial delt swings for 10 to 20 reps before rear delt raise. For jesus
Bw tricep extensions
--  big discovery here. Mechanical drops set is possible if i raise the bar after each set. This is fucking great
Band biceps
Stretches

Wisconsin method day 54: 11/23/18 back is being a dick

Lower back feels a little squirrely today. I was still able to deadlift for the first time since my injury, but it was scarrrrry. I may move to upper only and give this imflammation some time to heal.

I def need to add in dance practice to my day. Besides just being a fun ass way to get some conditioning, i feel like it helps the healing process.

Sex drive: not here
Mood/confidence: medium

Diet has not been great over thanksgiving, so that may account for a lot of the poor feels.

Workout
Sdl 315x8

Wisconsin method day 53: 11/22/18 back to one movement

I TOLD YOU. YOU ALL LAUGHED AT ME. YOU ALL LAUGHED. BUT I TOLD YOU ID BE BACK TO ONE MOVEMENT IN LESS THAN A WEEK. NEIGH. LESS THAN A DAY. A DAYYYYYYY.

What can i say...the simplicity of one movement breeds focus and intensity. Im not thinking about how sore ill be tomorrow for the next movement. Im thinking about how many reps and lbs i can add.

Another note. Im enjoying slightly higher rep work than sticking with singles. Mayhaps i can work this into other movements as well. Others (looking at you push presses and push jerks) are a pain with reps.

Sex drive: there?
Mood/confidence: got some sleep. A+

Workout
Rdl 325x8
Hspu > clap pu > pu
Band arm work
Power laterals and strict rear delt
Stretching

High frequency day 52: 11/21/18 bad workout

Mix of a few things went wrong here.

1. Push press the day after shrugs. Bad call. Nothing felt sore, but every weight felt heavy and slow.

2. No coffee. Boooooooo

3. I kinda miss Wisconsins approach to volume

The goal of Dan Johns method is more general fitness than it is specific. I want to see if this next month brings both strength and hypertrophy to the mix. I am 100% sure im going to get bored in week 2 when i see my numbers continue on their current path. Whatever, today was bad.

Workout
Push press 165x5, for real. 185x3, da fuck
What happened to my 235x1??? This is bullshit.

High frequency day 51: 11/20/18

Today felt great but was tough. First heavy and dynamic movement since i felt better. Back is a tiny bit inflammed, but not terrible.

Mood/confidence/sex drive: a+

Workout (top sets only)
Power Shrugs 500x5, 405x8, 315x20
Hspu > clap pu > pu

Notes on shrugs
- behind the back is safer, but may be better for slow and controlled. I really cant get range of motion when the bar is behind me
- sumo from the front sucks. Immediate warning signs all over
- conventional from the front felt the best of all worlds

High frequency day 50: 11/19/18

In atl this week. Not really feeling writing atm. Go suck an egg brain.

Sex drive: super high
Mood: bleck
Confidence: ok. Got some aggression together for top set, but otherwise not great.

Workout
Ohp 145x5, 120x8,x6
Pullup, a bunch

It was cool to see that handstand pushups have been helping to maintain my base. Rear delt work def helps, but more from a health pov.

Big thing im noticing is that removing daily forearm work (a la the sidewinder grip tool) has a large detrimental affect on damn nesr everything. Specific for ohp, my base feels less solid without the added forearm girth (or at least swelling).

Wisconsin day 49: 11/18/18 dan john sidebar

Branching out a bit over the next few weeks (i may have written about this previously). Im in the mood for getting in a higher exercise selection while still lifting daily.

Note: This is NOT the wisconsin method.

Heading back to dan john's one lift a day program for the next month. I tried this a few weeks back, and immediately backed off when my back decided to go tits up post high pulls.

What this looks like is:
Week 1 7x5
Week 2 6x3
Week 3 1x5, 1x3, 1x2

For week 1 movements, I'm working up to a top set by set 3 or 4. The remaining sets are backoff sets (about 80% of the top set).

Sun: rdl
Mon: ohp
Tues: sdl or rdl
Wed: push press
Thurs: rdl
Fri: power shrugs behind the back
Sat: btnpp

Workout
Rdl 315x5, 255x8, 255x6
Acc
Pullups ss with rdl
Rear delt raises
Band arm work
Stretches

High frequency pullups

Daily pullups has been feeling pretty fine so far. Originally this was a measure to get around not being able to do other back work (due to my lower back injury), but it has morphed into a fun side quest that gives a ton and demands very little.

Sets are super setted with my main movement of the day, never done to failure, performed on rings, and grips vary set to set.

Ive noticed a wider, more defined back. Arm size has not leveled up that much, but im not doing nearly enough volume to warrant that. In Chad Waturberys article describing his summer of pullups, he describes doing 100+ daily. Im barely scratching 40 daily. While i am pushing the reps every day, its not been that vital to me to increase that daily load by spending more time in the gym or burning sets out.

It will be interesting to see where i can take this once i get to day 100+. To be continued.

Wisconsin day 48: 11/15/18 feeling slow

Feeling super sluggish today holy shit. This entire week has been difficult. Am i still paying for last weekend? If so wtf cmon man.

Sex drive: comes and goes
Confidence: low. More talking about aggression and desire to push myself
Mood: great. Still in good spirits.

Workout
Rdl 265x8
--still feels good if not frustratingly hard
Ring pullups
Extended rom hspu > hspu > inc pu > clapping pushup > pushup
--obviously got less reps overall here. I kinda like this as a variant, and i really like clapping pushups as a segway into pushups (instead of pushups into knee pushups).

In my future i see power cleans and behind the back power shrugs.

Wisconsin day 47: 11/14/18 fuck it, lower body it is

Had dinner with an old friend last night, and lifting injuries were high on the menu (as they usually are with this friendship, along with poop, pussy, lifting, finance, and dogs).

When i told him i would continue to eschew lower body work, he asked me what i was doing prior to hurting again, as well as what i chose to stretch my quads. When i brought up jefferson deads and (gasp) front squats, he asked me to try something different.

Given how complex quads are and how quad dominant we usually are, returning to lower body with a quad focus may not be the best idea. Also, stretching your quads is not a one angle dealeo; choose multiple stretches to actually relieve how tight they are. Mother fucking alphadestiny was right (he espouses a high focus on posterior chain strength and hypertrophy work compared to quad, something like 80/20).

Fast forward to today. I woke up with a knot in my lower back. Fuckme.jpeg. i absolutely planned on going back to dips, but that sounds...boring.

Workout
Rdl 225x8
--starting light. Noticed i felt the weight a lot less the heavier i got, but none of this was actually uncomfortable.
Ring pullups
Hspu > inc pu > pu > knee pushup
--got 16 hspu today! Thats a solid fucking PR
Neck harness x1x30 with 45lbs
--still easy. Cant wait until im repping 90lbs. This feels right to keep it to every lther day. Looking back at old pictures (even when i was at my biggest), my neck was always kind of thin compared to my traps and shoulders. I honestly never noticed. Guess thats another win for alphadestiny.
Glute bridge 2x20
Rear delt band holds x2min

I felt thw glute bridges way more post rdl. Love it.

Stretches were almost entirely quad focussed. I feel like a tank right now. Mega.

High frequency status: 1.5 months in

It's been a fun ride so far. Just wanted to drop some thoughts along the way. Some of these may be repeats, but its worth growing the list.

Physique changes
Not huge from a hypertrophy perspective, but this was more or less expected. What i did not expect is that ive been getting progressively leaner over time. Leeway with my diet has been extremely high, although a day or 2 of poor choices is immediately noticeable (but goes away just as fast).

My shoulders, back, and arms have seen the most growth. Not surprising considering im hitting them everyday derrrrr. My ass and legs have atrophied a ton. It sucks. I look forward to the day when i can hit heavy squats and deads again.

Soreness and joint health
Sometimes my shoulders feel a bit beat up, but this goes away the moment i start lifting. Im a heavy supporter of daily stretching/mobility if you are getting into this. I believe it has made this process possible.

Mental health
This is my fav part. I cant tell you how much energy ive wasted on writing and tweaking programs. This shit takes those decisions out of your hands entirely. Sets and reps? Not a thing. You decide whether to go for a single or rep max. The movements are already chosen. Fail? Choose something else. Feel beat up? Try working antagonists for a day (a la my rando volume pull days).

Lifting has gone from something i planned for to something i just do before work.

Wisconsin method day 46: 11/13/18

Lower body and back are on fire again. So, back to rehab for lower and strength on upper. I did OHP today, but honestly i may take a detour to weighted dips to get some horizontal-ish pressing in (while also building some muscle in the process).

Sex drive: annoyingly high. Woke up at 530 during a sex dream that felt suuuuper real.
Mood: meh. Im still in a sleep debt from the weekend.
Confidence: super high

Workout
Ohp 160x1
--really helps to get some aggression up before this
Ring pullups
Band triceps and leg curls
Rear delt raises
Headstands

Wisconsin method day 45: 11/12/18

Back isnt feeling bad, but its squirrely enough to make me switch to front squats. Because my issue was caused by imbalances, maybe it's unwise to focus on a movement that specifically targets one side of the body (jefferson deads).

Feeling a little nauseous this morning. Peed out my butt a little. I will chock that up to the sunday night pizza and poor life choices this weekend.

Workout
Front squat 265x1 (hard af)
Front squat holds 405x3x10s
Ring pullups
-- feeling better and better
Tri and bi band work
Rear delt band iso holds 2min per shoulder

Train your rear delts

I feel there has been a recent push on the internet to expose rear delt training. Its tough, because its not sexy.

Training your rear delts will eventually give you the 3d look their promotional material pushes, but their main value is they act as a key to larger shoulders (as opposed to a main driver).

When you press (any angle), all 3 heads are going to take a part in the action. There's just no other way. If you imagine your mid and rear delts are sipping on long islands yelling MUSH MUSH while your front delts cry the weight up, you are sick. Fuck you. Sick. That's not entirely the case though. Your anterior (front) delts are the powerhouses of pressing while your mid and rear delts primarily stabilize the weight. They are getting their hands dirty, but the rest of the contributing stabilizers and movers - traps, upper back, glutes, quads, abs, anterior delts - are way stronger and firmly take the pressing reigns.

This tells us a few things:
1. Training rear delts is important in the same way that training your back is important. A one sided muscle balance (anterior versus posterior) is eventually going to cause pain and/or injury.

A similar comparison would be shin splints for runners. One part of the lower leg is overdeveloped, so intense pain is felt on the shin due to the muscle pulling tight again its antagonist (and no muscle on the other end to pull back).

2. Training your rear delts needs to be felt
Light weights apply here.

Because rear delts play stabilizers, their incidence of actually contracting is very low. Use low weights to actively engage your rear delts in a contraction to build them. They are a small ass muscle, you do not need a lot of weight to make a difference here.

Using too much weight will activate the same response as heavy pressing. Your rear delts will stabilize the movement, but your traps and upper back will get greedy and move the weight. Congrats, you just turned a great rear delt movement into a shitty trap exercise.

There are cheating and partial rear delt movements that should be thrown in the mix as well, but the majority of your rear delt work should be light and leave you with a distinct muscle pump.

Wisconsin method day 44: 11/11/18

Back continues to feel good after jefferson deads. Still taking the weight very easy. If i start to regress at all, i have 0 problem going back to all overhead work.

Sex drive: meh, but its been a party weekend. Libido is the first thing to go when booze is in the picture.
Mood/confidence: medium? I dunno, hung over a bit man. Shhhh shh shh shh shhh

Workout
Jefferson dead (left leg) 335x1
--still super easy
Ring pullups ~30 reps, starting to feel really great
(Mechanical dropset)
Hspux13
Inc pushupx18
Pushupx7
Knee pushupx6
Stretching, band arm work
Neck harness 40lbsx30

note:
I know this looks like a lot, but it's really not. I always leave the gym feeling awesome, and this only takes about 30min

Wisconsin method day 43: 11/10/18 looks like legs are back on the menu boys

After hitting a 245 push jerk, i really have a few options.
- continue to work on overhead presses in a cycle (tempting)
- see if i can start lifting my lower body again

I did a small lower body test today with jefferson deads to see whether my body revolts. So far, so great.

Workout
Jefferson dead 315x1 (left leg only)
Ring pullups
Mechanical dropset hspu > incline pushup > pushup > knees pushup
--this is a fun way to get some easy upper body volume in. The goal here is to maintain my upper body gains while the heavy work is performed on the lower
Band arm work
Band shoulder isometric hold 2min per arm (maybe use this sparingly)

No energy, poor diet, dance time

Im forcing myself to get out of the house and move my ass a little before bed. The fact that my friends are living it up at EDC Orlando fills me, with DETERMINATION.

Wisconsin day 42: 11/9/18 ok there neck harness

Ok there neck harness. You dont suck, im just not using you right. This cheap pos works great for neck extension and retraction, but awful for lateral movement.

Sex drive/mood/confidence: great!!!

Noticed my appetite is also in high gear. Im getting leaner, but not really more muscular. This is fine by me.

Workout
Btnpp 245x1 huggeeeeeee and easy
--shoulders feel great
Front squat hold 385x3x10s
Shoulder raises and isometrics

Wisconsin day 41: 11/8/18 my heart is broken

Brain dump

These shootings are killing me man. We live in statistically the safest period of time ever. Why am i always looking over my shoulder? Why do i have a moment of panic when im dancing in the front of of a band? I was in Vegas last year when some asshole decided to unload death from a high vantage point into a crowd. I wasnt there because i was jet lagged. Im alive because i was tired. I was woken up by frantic text messages asking if i was ok by friends and family. They knew where i would have been if i was at that concert.

By the same token, this isnt a black and white issue. Gun control does need to be enforced, but not at the level of the legislation that is proposed. Taking away guns does not take away violence.

Whenever a massacre like this goes down, i remember watching my friend Joe play a civilization type game when we were in middle school. He was trying to quell a riot that had set the city on fire. I asked how many people he had to stop. He looked at me like i was stupid. Its just one guy. It only takes one guy.

What the fuck is wrong with us? Something has got to give, and i fear that we are too far up our own asses to have a conversation that is nonpartisan.

Workout
Who fucking cares. It happened.

Wisconsin day 40: 11/7/18 easy peezy

Before we get into this, fuck my neck harness. Fuck my neck harness. Fuck my neck harness. Dont buy cheap they said. Youll regret it they said. Fine, you so wise internet. My harness works great for working the back of the neck, mediocre for the front, and absolute shit at side to side. My head literally fell through the harness, jerking my injury prone neck to one side. Fuck you fuck you fuck you that sucked.

I cant tell whether the wonkiness i feel is due to that or behind the neck push press (which at best is kind of dangerous to my neck).

Sex drive: huge. Woke up at 3 with a boner that could sail across the pacific
Mood/confidence: likewise, huge

Workout
Btnpp 235x1, eaasssssyyyyyyyyyyyy
Ring pullup, getting really difficult (still tough on shoulders, higher reps are not possible). Taking a break and moving to rows
Band work with tris, bis, and hams
Bw glute bridges (money)
Neck harness fuck you fuck you fuck you
Rear delt raises

Wisconsin method day 39: 11/6/18 shoulders are screaming

My shoulders are freaking out. They were dead yesterday post lifting, and they are desd right now. During the actual lifts themselves, however, they feel fantastic.

Here is how today went. Btnpp on all
Empty bar x 10, killllll me
95 x 5, whyyyy is this so heavy
135 x 3, so heavy. Maybe i should stop
185 x 1, strangely ok. Maybe 1 more set
205 x 1, holy fuck that was easy. Ill stop here and save some for tomorrow
--the song 'the spirit comes on.' Boner intensifies
225 x 1, eeeeaaaassssyyyyyyy

I 100% have 10 to 20lbs left before this even gets hard.

The remaining workout (ring pullups, rear delt raises) all felt kind of rough. My shoulders have been put through the ringer.

I also did a static hold behind my back, but i think ill stick to the front rack.
1. Im weaker there
2. It will carry over to the back
3. The rear rack hurts already tired shoulders

What i really cant tell is whether my shoulders are in danger or if they're just sore. If they feel shitty coming into tomorrow, i may do a restorative volume pull workout. We shall see. Itachi did nothing wrong.

Wisconsin method day 38: 11/5/18

Today was a mixed bag. My shoulders are still sore af from my weekend volume day, but the strength was there for some heinous shit. Likewise, my lats copped out on me for ring pullups. Super super low volume on both today.

Sex drive: over 9000
Mood/confidence: ditto

Workout
Push press 230x1, why the fuck not
Pullups, like, 15?
Static front rack hold 315x10s

I like the idea of ending a workout with an isometric hold. Get my body used to carrying way more weight than im actually pressing may prove useful in the future. Or not. Whatever it's fun.

Acc
Glute bridges
Tricep pushdown banded
Banded leg curls

Wisconsin method day 37: 11/4/18 the mindset is crumbling

Had a hell of a time this morning. My mind is with women and not lifting. I was able to get my head right for a decent top set, but fuck me that wasnt cool.

Fully recovered from hulaween. Back is feeling great from high volume ass and hamstring work.

Sex drive: too high. Too high
Mood/confidence: ditto

Workout
Push press: 220x1
--maybe stop ohp warmup a little lighter. 155x1 was a little slow
Ring pullup: 30 reps? Didnt count
Acc
- tricep banded pushdown x 2 sets
- banded leg curl x 2 sets
- banded curls x 1 set
- bw glute bridge x 2 sets
- neck harness x 1 set in each direction 35lbs
- rear delt raises ss stretching

Overall great tonic day. My shoulders and chest are still sore af from volume day yesterday. My lats, conversely, are totally fine. Ill chock that up to daily pullups overridding the strain from cable rows.

Next volume day, ill find another back friendly row to add in.

Loving your city

Minnnnddddd dumpppo

I hate Atlanta and everyone that looks like Atlanta. Maybe it's because i had my heart broken there. Maybe it's because i lived there for 27 years. I don't know. I'm not a doctor.

What i do know is i thought i had an anger problem which necessitated therapy. Turns out i just really, really didnt like my city. Like a bad relaltionship, its difficult to see the problems in any direction other than in reverse. Its not normal to hate where you live. Its not nornal to feel stuck in a loop every weekend.

Ive started to feel the same itch from St Petersburg. I by no means hate where i live, but this land of vacation may come with an expiration. I found a new crew of my favorite people once. I can do it again. The best part about leaving is you dont lose the people you leave behind. The best ones stay in touch and grow with you remotely.

Wisconsin method day 36: 11/3/18 high ass volume day

I went off the rails a ton today, and it felt lovely. 1 to 2 days a week of higher volume isnt going to kill me.

Workout
Note: all sets have 30s rest
Inc db bench 60x15, 50x20,15, 45x20,12
Floor press 185x7, 165x15, 155x20,12
Glute bridge 5x15
Seated row (with 2 blue bands) 125x20, 13, 110x15, 95x15, 80x10
Shrug behind back 185x4x25
Pinch grip 35lbsx5x30s
Rotational abs x5x15

Brain drugs

For the past 2 years, ive been fucking about with brain drugs and nootropics. Modafinil, brain candy, focus factor, whateverthefuck chaos and pain sells. Ive been around the block. I can safetly say that these things are not for me.

Every time i hop on, a cycle occurs:
- days 1 to 3: I am immortal. Everything is so easy socially and professionally. The holy grail is real and its called X
- days 4 to 7: this is weird. Im getting the same performance without the same high that comes with it. The time where im down feels pretty bad though
- day 7+: i need the same dose to function. Sleep is not always guaranteed. Fun on the weekends is impossible unless i dose up, and even then i find no joy in anything. Kill me.

Ive read plenty of testimonials stating the exact opposite. Good on them man. Its just not something im interested in subsiding on.

Wisconsin method day 35: 11/2/18

And we are back baby.

Still injured, so no lower body work except rehab. Think of this as an extended alpha destiny home workout that starts with a heavy pressing single.

Sex drive: uncomfortably high
Mood: meh. still tired from hulaween
Confidence: pretty great

Workout
Push press 215x1
--difficult af. I have more in me, but not today. Goal for this round is 230x1
Ring pullups:
- super set with vertical presses
- stop 1 to 2 before failure
- switch grips each set
Tricep pushdowns
Band leg curls
Glute bridges
Rear delt raises