Wisconsin ish musings

When things go nuts, simplify. Sets, reps, exercise choice. The reason i liked wisconsin so much was because it dispensed with variety on strength days. Strength was strength. Conditioning was conditioning. Power was power.

The reason i stopped was due to injury. Abs and conditioning are a mainstay from now on, but strength work can be more than just singles.

Strength day
Abs
30-50 reps strength or power movement
Optional assistance

**movements
Trap bar deadlift
Trap bar high pull
Trap bar press
Db clean and press
Front squat
Chinup
Zercher squat
Floor press
Snatch high pull

Conditioning day
Abs
Condition ss bodybuilding work (multiple movements, 10 to 20 reps/set)
Leg curl
Neck 1x50

Hf 167: WISCONS8NNNN BITCCHHH

Ok, maybe not, but close.

My 405 single yesterday scared the fuck out of me. Let's maybe not do that again eh? Instead, lets keep the focal point on a single exercise at a time, but increase the volume.

Found out that my gym is only really cool with me using the trap bar (PRAISED BE HIS NAME) on tuesdays and Thursday. The dude running the side gym yestersay was just being super nice. My bad dude.

Workout
Abs
Trap high pull 185x10x3
--1min rest
-- felt ok. Will focus more on recovery on condition days
-- focus on aggression
Light kettlebell swings
Ss
Pulldowns
Ss
Rear delts

Hf 166: more like wisconsin

Today was awesome. Finally back to deadlifting 405. Neat. Im not doing that again. The royal THAT refers to an all out single.

Back to wisconsin adaptation time baby! Simplification defined.

2-3x/week strength
3-4x/week conditioning and light bodybuilding

Strength:
Abs
Strength lift
- trap press
- db press
- trap dead
- trap hp
- zombie fs
- chinup

-- each lift has it's own rules on sets v reps scheme, but get >=30 reps
-- post stall, switch to an easier variation

Easier variations
1. Banded trap dl
2. Trap dl
3. Banded trap rack pull
4. Trap rack pull

1. Trap hp
2. Trap shrug

1. Db press
2. Db pp

Conditioning
Abs
Condition ss bodybuilding
-- kettlebells, sandbags, whatever
-- light hip extension
Leg curl
Neck

Condition
-- set rep scheme (10,15,25,50) or
-- timed (20-30min)

Bodybuilding
1. Banded rows
2. Curls
3. Tri pushdowns
4. Rear delt raise (every other set)
5. Pulldown
6. Pushup

Hf 165: c&p strength

Trap bar push press the bar 10x3
Chinup 10x3
Trap bar dl and hp 185x10x8

High pulls felt kinda weird. Switched to reguler deads halfway through. Workout completed in 30ish or so minutes which was pretty fun.

HF 166: Conditioning Day 5/24/19

I'm almost at the end of my 20 workout stint for kettlebell swings.

Next step:
- order loadable kettlebell for future iterations
- figure out other types of safe conditioning

The NE work I'm doing will continue. It's feeling great to lift 2x a week and bulletproof/conditioning 2-3x a week.

Workout
500 swings ss 3/4/5 BW rows
Neck side curls 5lbs x 50
Leg curls

HF Day 165: 5/23/19 Hypertrophy day

Getting a massage Saturday. Shoulder still hurts. Annoying af.

Workout
Right arm DB OHP 35x4x20
Right arm DB Bench 50x4x20
Band pull aparts xlots
Tricep pushdown 6x20
Reverse tri pushdowns 4x20
Trap bar deads 205x5x8
--still pretty easy. loooovin these
Shrugs 225x4x20
DB High Pull 30x4x10
BW row 3x10
Leg ext x50

How many recoveries you got?

My friend keenan is going to deadlift 600 before he turns 40. That's not to say 40yr olds cant gain strength or deadlift 600. Quite the opposite. We've been collectively hurt a lot over the last 12 years. Deadlifting 600 is crossing into territory where we are putting our bodies on the line for an arbitrary goal. The number is arbitrary because we are not powerlifters. No one will or should give a shit besides us. The push to get this record in now is because an injury along this path probably still will not come equipped with long term injuries.

My first disc was a reality check. It took me 3 months to move normally. 2 years to lift heavy again. 4 years before i was pain free. Thats a tall fucking order.

Although my latest and greatest lasted a fraction of the time, im still recovering from something major. Im still vulnerable. Im still mitigating what is long term and what is just painful now.

You can always bounce back. Normal movement is likely in your grasp. But like being brought back bt the lord of light. What gets chipped away in the process?

Hf 164: 5/21/19 conditioning is getting better

Strength and conditioning is helping each other synergistically. Gooooooood.

Back is feeling great, shoulder just ok. Just as i did for my back, im taking a more active role in healing said shoulder. Lots and lots and lots of rear delt work daily until blood solves this problem.

Workout
500 swings ss 3,4,5 bw pullups (great!!!!!)
-- rest periods dropping to 1min for longer sets
-- bw pullups is the way to go. Easy to recover from. Great for the joints. If and when i can start doing larger volune (8,9,10 or 135 reps) ill start adding weight
Rear delts and side delts
-- partials and full swings
Front neck 17.5x22
Back neck 17.5x50

HF 166: heavy day

Abs
One arm push press 75x3 (right arm only)
Snatch negative 50x3x5 (right arm), 25x3x5 (left arm)
Trap bar dead 315x3
Power shrugs 315x2x5 (doesn't feel good)
Cable row 170x2x20
Z curl 30x5x5
H Curl 50x3x5
Leg curl x lots

High frequency 163: 5/18/19

Been lazy in recording. Noticed a couple of things recently.
- reducing my supplement load has greatly increased my sex drive. Imagine that
- using bw only movements on bulletproof days to compliment conditioning is a better move than low rep strength. Leave strength to strength and hypertrophy days
- kb swings by themselves are not a great equalizer in the lean out game. They are, however, great for building my hips, hams, and lower back. This shit is invaluable

Once i finish this round of swings, i want to incorporate other gpp movements as well into the mix. However, swings are going to be in weekly rotation.

Strength and hypertrophy wise. Turning back to 2x a week naturally enhanced. It's fun, easy, and emphasizes the muscles i like. I can still train every other day of the week on bulletproofing.

Bulletproof workout
Kb swings x500 ss bw chins 2,3,4
-- slow increase volume on the chins and banded pushups. Will have to figure out when to add more weight/tension. That being said, volume and recovery is the key here.
Light band press 4x60 (left shoulder only)
Light band face pulls 4x20
Neck curls (side) 1x50 per side
Stretch

High frequency 160: 5/8/19

Trying to get in the swing of working out when i visit the lady. This is really the first time ive tried during the week in lakeland. Their gym, way better than mine.
- 3 power racks
- 1 oly platform
- ghr
- buffalo bar
- kettlebells
- its empty af

Other than that, sex drive is pretty meh. It's been frustrating. I need to bring it up with ana before it becomes a thing.

Kb swings have been crazy helpful for my back rehab, but im looking forward to trying snatch high pulls again (beyond the light ones i do now). Swings will always be in rotation though. Theyre great for conditioning and bulletproofing.

Workout
500 swings
Db row 50 (2,3,5) chest supported
Snatch hp 100x5min in 3rep clusters
--do from pins!!
Neck
-- front 12.5x50
-- back 15x42

High frequency 159: 5/5/19

Rando leg day 2. My butt, is getting so big from these kettlebell swings.

Also, my back is fucking sore from weighted chinup negatives. I like these a fuckton more than lighter full rom. Next week:
- lighter higher rep chins (2-5 reps)
- heavy negatives
- chest supported rows

Shoulder stuff is gonna take a back seat until i feel better. Snatch high pulls hit the mid and rear delt in the interim.

Workout
Bss 140x1
-- too heavy
Bss 80x7,3
Bss bwx20
Clustered French press
- 45lbs
- 30lbs
- 20lbs

High frequency 158: dan john 11 5/4/19

Dragging ass today.

Workout
500 swings
Parallel chin negatives 75lbs
Snatch high pull clusters
- 5min, 3reps/set, 15s rest
- 95lbs

The clusters were a nice way to get in extra volume. Left shoulder hurt when i didnt pull back into triple extension, but great form was rewarded with a great pump.

95lbs was the right weight to start with. Gonna use this technique with other finishers as well (bi, tri, and traps).

High frequency 157: 5/2/19 little break

Marking today as a non conditioning day. I got pretty down yesterday because of the shit i cant do right now. Cant oly lift or squat cause of my back. Cant do 2 handed presses because of my left shoulder. Annoyed.

Ive gotta say this shit over and over and over, but the fact that I can't do X is an opportunity to focus on the things ive still got control over.

This means i can become an expert with:
- all the chinups
- one arm presses
- bulgarian split squats
- neck curls
- basic bro arm shit
- cable rows
- conditioning

REMEMBER THIS TIME

Workout
Bss left leg
- 140x2
- 100x4,4,2
- 40x16
Sternum chinup (bunches)
Cable curls
Snatch upright row

High frequency 156: dan john 10 5/1/19

Workout
500 swings
One arm bench 5x (2,3,5)