High frequency 105: 1/31/19

Feeling great today! All things (focus, sex drive, confidence) are up and attem. I highly attrubute this shift to my parents coming this past weekend. My problems are still there, but jesus christ my perspective has shifted.

Workout
Dips 92.5x4
--last rep was super difficult. I got a little fatter this week so hmmmmmmmm
Front squat 230x1
--paused, zombie mode, SUPER EASY
Lateral cable raises
Conditioning
- 4 rounds
- goblet squats and glute bridges

My quads gave out way before i was tired.  Not a great choice for conditioning, but one of the only choices while my back recovers. Tomorrow we will do bw single leg work.

Stretches

High frequency 104: 1/30/19

Feeling good.

Workout
Zs 255x1
--still paused. Getting hard
Ring chinup 80x1, 35x4 (slow neg), bwx8 (slow neg)
Hspu > pu > dec pu
--only change was a slow negative on the last rep
Hips and rear delt high rep work

High frequency 103: feelin nice

Still stressed. Way better after my parents came to town.

Workout
Btnpp 235x1
--difficult until 215, weird. Def more in the tank, but today we stop here
Fs 225x1
--easy, good

High frequency day 102: compromises

Ill post about this later too, but its time to say goodbye to my car, 1000000 ants. Im incredibly sad to let such a close friend go after 14 years, but it's time. Writing about it makes me feel better, so write i will.

Workout wise, we are back to daily heavy lifting with low volume. Oly pulls are great, but not on the menu right now.

Workout
Zercher pause squat 245x1
Chin bw+25x8,8,6
Hspux16, pux23, decline pux14
Rear delts and glutes
Band trap work

At home, ill work in some bfr bicep training.

High frequency day 101: i hurt

Im still paying for the oly lifts i did the other day. Im in pain and it sucks and i hate it and it sucks.

Workout
Ohp 150x1
Fs 215x1

High frequency day 100: 1/25/19

Today was an actual lifting day. Oly lifts still feel amazing (i even look different from last week wtffff), but they are super hard on my back. I may have to stop entirely for a few more weeks.

Daily squats on the other hand are money. Pausing in the hole. Perfect form. Light and easy. I feel the strength coming on. I want to be well. I want to be well so bad.

Been testing out the zombie form of front squats. Gotta say, i am a huge fan. Forces me to engage my lats, and keeps more level form (compared to cross armed).

Workout
Pink banded one arm db press 60x5x2
Hang clean 165x5x2
Snatch high pull 165x5x2
Pause zombie front squat 165x5x3
Lm press too much 2x3
Dips 50lbsx3x8

--higher reps on the last press feels right. Making the change.

High frequency day 99: 1/24/18

Career hss got me down man. Listening to advice from some good friends to dig myself out of this hole.

Workout
Fs 205x1
Band rows
Bamd pushups

High frequency 98: 1/23/19 conditioning and back in the hole

I added back front squats today in my daily ventures. Requirements (given my back still hates these):
- all reps are paused
- keep daily min until it's too easy to continue
- pure leg drive/upright form. I have a habit of bending a bit so my lower back can take the load. This became so normal that i didnt even notice

Workout
Fs 205x1, 225x1
--205 was easy as pie and perfectly upright. 225 was easy but used my lower back. 205 is our daily min
Pullup 32 total
Hspu 26 total
Tri ext dropset on smith machine
Bi band curls
Rear delt raise drop set

I attempted box jumps right after, but i was both winded (from yesterday?) and in pain (from yesterday or front squats). I called it on both box jumps and neck work, as my spine said enough.

On the extreme bright side! My traps are sore from yesterday. God how i missed trap soreness. Oly pulls with 165 beat the living fuck out of shrugs with 500 any day.

High frequency day 97: smells like oldfield

Still experimenting. Added oldfield training back in the mix because i am slow and sloppy. Gimme my glutes and traps back damnnit. This has worked in the past for me as well.

Workout
Pink banded db press (one arm at a time): 55x5x2
Hang power clean 165x5x2
Hang snatch high pull 165x5x2
Pause front squat 165x5x3
Landmine press 115x5x3

All very light for good reason. If I want to work this stuff back in, i need to go with what my back wants instead of what it can handle. The last time i did snatch high pulls, 285x1 nearly broke me.

Lifting days will be mon/thurs or tues/fri. Other days will continue to be recovery and conditioning.

If this doesnt work, we are going back to lower volume daily approach.

High frequency day 96: 1/21/17 lower volume

Ive been under recovered for weeks now. Going back to lower daily volume is the way to go.

In other news, my butt, is squishy. I hate this. Squishy!!! What the actual fuck. This has never happened before. Conditioning is back to every day until this is fixed. Ideally i would like to incorporate oly lifts 1-2 times a week as conditioning. It will take care of my traps while reminding my body how fast it can be.

Side notes:
3 weeks without porn. I dont miss it, but my sex drive is definitely in hiding. Annoying, but i want to see where this goes with more time. This is s healthy change.

Im losing weight. Belt was loose today, all non bodyweight movements are harder.

Workout
Ohp 155x1 (may be new daily min, boo), 105x12,6
Tri ext x 3 sets
Rear delts 1x35xamap, 1x5xamap
Condition: 5.5 min of jumps

High frequency day 95: date???

Lots of ideas mulling about today. Glad to be well again.

Workout
Chinup 57 reps
Hspu 45 reps
Band leg curl x ??? Per leg
Tricep pushdowns
Good morning
Bicep preacher curls
Shoulder raises
Kettlebell swings, 8min of 20s on and 20s off
Neck work
Stretches

High frequency day 94: 1/17/19

Missed a few days due to a virus that put me on my ass. Today is the first day ive been able to eat and sleep, so I figured why the fuck wouldnt i lift.

Workout
Ohp 145x1, 105x7,7,3
Chin 95x1, 70x3,3,3
Front squat 225x1 for funsies

Trying a new mix this week. Push and pull on the same day for daily mins and backoff and Light cardio. Next 1 to 2 days are my new recovery and conditioning days.

Front squat felt great, but it's prob too  soon. If this format works well, i would love this to be a push pull squat thing.

High frequency day 93: 1/11/19 mother fucking loaded carries

I feel fucking amazing. Mentally sharp, strong, fast, resilient, and (most importantly) healthy.

Day 2 of recovery work and loaded carries feels great! I can definitely feel a hit to my overall power (first set of chins was 12 instead of the 16 from yesterday). This is not a problem, but an indocator that i should either rest sunday/wednesday or just stick to conditioning work so my actual lifting days can be lushed hard.

Now, loaded mother fuckin carries. First off, Dan John called this shit in 2011.

https://www.t-nation.com/training/secret-of-loaded-carries

I DIDNT LISTEN BECAUSE IM STUPID OK THANKS MOM.

I can already friggin feel the difference. Im racing a clock instead of a HIIT timer to get X volume in. Its still low impact. Honestly my back looooooves it. Whether or not this will aid in additional hypertrophy is yet to be seen. Strongmen would argue a strong YES.

Workout, 27min
Low cable row 170lbsx50 reps
-- may stick with bodyweight and band stuff going forward
Double blue banded pushups ???
Banded leg curls ???
-- big fan!!!
Band overhead tri ext 50ish per arm
Band good morning 60
Small band curls 50 per arm
Overhead walks
- 50lbs per arm
- 15 laps (smaller runway today)
- 5min 33s
Shoulder rear delt raise

High frequency day 92: 1/11/19 still naturally enhanced

Did my first non lifting workout and oohhhh my this felt good. What this may evolve into:
Monday: lift heavy
Tuesday: tonic and condition
Wednesday: off, or t&c
Thursday: lift volume
Friday: t&c
Saturday: t&c
Sunday: off or t&c

This workout (t&c) was way more fun than i expected. I left feeling like a brick wall. I think it would be wise to change the exercises of t&c workouts every session (have a few ideas i rotate).

Workout (no failure), 32min before stretches
Ring Pullups: 52 total, grip switched every set
Hspu: 34 total
Band leg curl: 52 per leg
Band tri pushdown: 64
Band good morning: 50
Band curl: 50 per arm
Cable and weight rear delt raise: ??? Lots
Conditioning:
- farmers walk 100lbs
- 10 laps in 6ish min
Neck bridges
Neck curls
Stretches

High frequency day 91: 1/10/19 little naturally emhanced

Branched out to something new today. It's been mulled around for a hot minute, and i dont see why i cant give it the college try.

Incorporating le old naturally enhanced program into high frequency.

This involves:
Mon: intensity day. Low volume high intensity
Thurs: volume day. High volume low intensity
Tues, wed, fri, sat, sun:
- bodyweight high volume
- neck
- conditioning
- stretching

Lifting days are for getting bigger and stronger. Non lifting days are for staying in shape and keeping my joins healthy. The driver behind this is i miss my traps and want them back.

The markers for success:
- do i continue to get bigger and stronger
- does my neck stay healthy
- can i keep on dancing on the weekends
- my energy during the day stays steady (looking at pre new years where i started to take a nose dive)

Workout
Dips 25lbsx20,20,17
Kneeling db press 40x30,25,23
Chin 25lbsx11,8,4
Band pushdownx20,25,23
Shrugs 185x20,20,16
French press 40x20,20,13
Db shrugs 60x20,23,20
Rear delt raise 1xamap
H curl 30x15,13,12
Rdl 40x20,13,12
Wrist curl 25x20,23,32
Glute kick 50x30,23,20
Ab wheel x12,8,4

High frequency day 90: 1/9/19 not as sick as yesterday

Some bullshit is going around my friend group, and yesterday was my turn. It feels gone, but we shall see.

I dialed the volume back today, and happy af i did. This is where high frequency feels great. Heavy, some supporting volume, some pump work, home.

Hitting top sets of 3 or 5 are fun, but they are also a strrraaiiiiinnnn. That shit has been putting me in a hole.

Workout
Ohp 165x1, 135x6,2, 105x12
--i thought i would pass my daily min today based on how faat 155 moved, but 165 was still pretty tough. Backoff volume felt wonderful

Bw ring pullups
-- i missed these!!!! This feels so nice, and it's easy to switch grips set to set. I feel like this has a tonic effect on my back and arm health while giving a slight benefit to hypertrophy. All sets stop before failure

Tricep pushdown
--little different today. Cable pushdown with light weight, but also declining bamd tension. Look stupid? Oh yes. Felt good? Oh yes.

Rear delt raise
--small adjustment here too that worked out. Cable machine set to lightest weight, holding a 5lb weight in my hand. Burn out on the cables, then the weight. Something like 80 reps per arm

High frequency 89: 1/7/19

Slowing down again. Not sure if im doing too much volume (like just before new years) or if im feeling the weekend blues.

The chinups went from kind of easy to basically grinders. I think it would be wise to switch to wide grip or rows for a few days.

Same dealeo on presses. The best version of higher frequency i liked was:
1x daily min
1x3-6 70-90% daily min
1x10-18

Workout
Chin
62.5x5 hard
37.5x6 hard
12.5x8
Hspu complex

High frequency day 88: 1/5/19

Lol front squat shrugs suck. They feel shitty, their range of motion sucks, and i hate them, and i hate them. Partial front squats, on the other hand, still rule.

Pull days are now:
- weighted chinups
- hspu complex
- 1x10 partial front squats
- curls
- rear delts
- stretch

Push days
- push
- light pull
- triceps
- conditioning
- rear delts
- stretch

Workout
Chinups
60x5
35x6
10x8
Partial fs 405x10, easy
Band + dumbbell curls
Rear delts
Stretch

Notes:
Mixing full and partial range front squats are definitely better for full development. My best neck and back was when i combined over a week:
- front squats, partial front squats, paused front squats (same session)
- power cleans
- btnpp
- snatch high pulls
- shrugs and rack pulls (low volume)

I remember filling out shirts like a god damn ultralisk. Eventually we will get back there, but for now ill stick with what i can.

Old front squat routine
- day 1
Full rom
1x3
1x6
partial rom
1x6
Paused
1x6

- day 2
4x8

High frequency day 87: 1/4/19

Nothing special to report today. I like getting into different types of conditioning again (i.e. box jumps). Eventually i want to start loading these bitches a la dumbbells.

Tomorrow im going to try front squat shrugs as my pull.

Workout
Btnpp 225x1, 235x1 still easy
Btnpp 205x3
Lat pulldowns (single arm) 2 plates per sidexamap, partial reps, static stretch for 60s
Tri extensions db, run the rack (70,60,50,35,25)
Stretch

What if i cant ____ ?

What if i cant squat? How will i build my legs?
What if i cant do clean? Mah traps!
What if i cant bench? My wife will expode?

We've all heard this guy and been this guy. When injury inevitably comes, the plans we had made for ourselves are followed by a question mark instead of a comma.

My injuries are always accompanied by a few things. Grief, disbelief, stubborn behavior (I CAN STILL SQUAT NO I CANT MAYBE), and depression. I distinctly remember herniating a disc deadlifting 430 6 years ago. As i felt a baseball bat reverberate up ans down my spine and legs, i thought, 500 is never going to happen. But injuries are also accompanied by something else if you let them. Focus and creativity

Focus
Your back is fucked. You've tried everything, and the only movements you can still do are rehab for your back and glutes. Guess what? You get a mother fucking back vacation! Remember that whackadoo shoulder, chest, and arm specialization program you scoffed at 10yrs ago? You get to do that now! Every fuckin day, work on building your delts, chest, and arms until the pump threatens your life.

Creativity
Your back is fucked, but you still want traps. Youve gone on the delt train hard and have reaped the gains. But something looks weird. Your traps look puny next to the rip known as your shoul dars. What do?

Find something that doesnt load your spine in the same way that a regular shrug does. Overhead shrugs, front rack shrugs, neck extensions, overhead presses, etc.

Same dealeo for your lats.

The first thing i was able to do post herniation that didnt hurt were seated cable rows. And by george i hit them with a vengence.

High frequency days 85 and 86: new years lifting

Interesting new years. Dealing with some emotional mental hurdles that are going to take some time to overcome.

My back end strategy for this has always been the same. Make my friends feel good about themselves, be nice to strangers, and focus on completing small daily tasks. Also...stop partying bro. It's been a crazy few weeks.

Workout1
Dips
92.5x5
62.5x6
32.5x8

Workout2
Chinup
57.5x5
32.5x6
7.5x10
Hspu x12
Ez.bar curls 3xamap
Jump rope x4 rounds

Workout comments
I damn near started going back to naturally enhanced this morning. The idea would be to get in a fuck ton of volume 2 days a week, then do conditioning and neck work the other days.

This isnt a horrible idea, but the resolutioners put a stop to that real fast. One of the major strengths of one lift a day is you never have to wait for equipment. Squat rack taken? Fuck you ill do dips (see workout 1). Dip station taken? Fuck you ill do incline dumbbell bench.

I think what i need to try going forward is not necessarily to change my approach on movement selection or frequency of said moves, but to temper intensity by having a few lighter 10x3 days. The weight used being my current 6 rep max on any given movement. Get some volume in and call in.

Example
Today chinups 6rm was 32.5x6
My next pull session can be 32.5x10x3
More volume, low rest, still quality work, still high frequency.