Wednesday, October 17, 2018

Wisconsin method day 24: 10/17/18

What is going on at my gym??? The number of hot people (men and women) has exploded. Are they ringers? Is this the normal 7a crowd, and im just now seeing the hotness?

Unfortunately, the rise of hot people has been met with a proportional increase of dude bro's deadlifting in the squat rack. Why do you do this? You arent doing a rack pull, and you don't need the safety the rack provides. Youve just requisitioned two vital resources in a small gym. I will eat your fucking children Chad (or Hunter, or Kyyyyyle, or Tucker). Not kill. Eat. I will go full on demon king picollo, spin a wheel on your childs birthday, and eat whatever organ the wheel lands on. And dont you worry, i will continue to make bank JUST so i can afford the worlds finest healthcare. Surgeons will follow your son like Crocodile followed Mike Tyson. Waiting, waiting, fixing, waiting. Dont. Deadlift. In. The. Rack. Rack pulls are ok though.

Sex drive: nothin man. Again, not worried, just annoyed. Its not like boners have quit their job, im just not interested in chasing anyone. Its weird to be surrounded by the poon hounds that are my friends sometimes. It sounds exhausting.
Mood/confidence: good, although getting up and moving is notably harder than last week. Reliance back on keto during the day helps, but i really need to add veges back in as a staple instead of a side

Workout
Chin bw+90x3
--mas difficult today. May back off tomorrow for a rep PR
Dip bw+120x1
--so the top set itself was easy and smooth, but getting there was haaaarrdddd. I think the rep PR kinda burned me out yesterday without destroying my ceiling. The biggest bifferemce i found is that i do NOT feel like tricep and bicep accessory post main lifts if the day before was reps instead of a single

Tuesday, October 16, 2018

Wisconsin method day 23: 10/16/18

Switched things up today after failing to increase my row rep pr and almost failing to get a 120lb dip yesterday.

Im pleasantly surprised with the results here.

Sex drive: nothin
Mood: sour
Confidence: medium?????

I'm none too worried about how i feel at the moment. Coming off of a week of huge stress, bad sleep, and poor diet has some downwind effects. Placing things back in gear this week.

Workout
Chinup bw+85x3, eaasssyyyyy
Dips bw+75x12
--the dips are a major win. I have not gone forna pressing PR since I started this mess, and right out of the gate ive almost beaten my old best (80x10) that i spent weeks building towards. Not going to say this was easy, it wasnt. I nesrly passed out on rep 8 and needed to hang for a second and breath.
Rear delts 12.5lbs  x31,x21,x10,1x60second hold
--adding a time to the hold instead of 'as long as possible' is the right call. Can focus on progression instead of nothing.
Bicep and tricep band work
Stretching, special emphasis on front splits

Monday, October 15, 2018

Wisconsin method day 22: 10/15/18

Today was rough. Missed a PR on seated rows after having a great rep PR yesterday. I still leveled up on dips, but it was hard af.

I can chock this up to poor sleep last night and an overall poor lifestyle this weekend. Ill hit the same movements one more time tomorrow to see where i stand.

Sex drive: boner central, but no actual drive. Weird.
Confidence/mood: pretty crappy, but...poor sleep. Buzz off hoser

Workout
Seated row 200x21, worst one yet
Dips bw+120 x1
--this is my old best from a long time ago. The fact that it doesnt scare me anymore is lovely, but this rep was hard.

The blonde that looks like a cylon was there this morning. So hot. Possibly fake hair. Ill blow raspberries in her general direction to see if it moves.

Sunday, October 14, 2018

Wisconsin method day 21

Second weekend in a row where i lifted hung over and made easy pr's. This is not a humble brag, more so its nice to have less volatility in training (usually a night out means im fuuucked for days).

Workout
Seated row 200x28, +2 reps from yesterday. Up 6 reps from friday
Dips 115x1 easssssyyyyyyyy
--all time record is 135. Lets kick its ass

Why i stopped high frequency (and why i picked it back up)

My first experiment with high frequency training was back in late 2016. Within 2 weeks of starting, i hit my first 315 front squat and 500 deadlift; two lifts i had casually accepted were out of my reach.

So if it was so great, why did i stop? Couple of reasons.
1. Vanity
Up until my month long experiment with high frequency, i had been training for dragoncon. This meant a fuckton of oly lifts, squats, and upprr body volume about 4x a week. I looked pretty damn good going into dragoncon, and to see some of those hard earned muscular gains disappear (although translated to strength) was difficult mentally.

2. (The big one) going to the gym everyday after work meant my life felt like a chain between work and the gym
It didnt matter that my workouts were only 22min on average. When you take into account driving to the gym, changing, and waiting for required equipment, you are looking at a 1.5hr investment. I wasnt getting home until 9p most nights.

Anything social after work was out of the question. In short. My life for auir.

Why did i come back?
At some point, the idea of vanity dies. Dont get me wrong, 0 part of me has abandoned 17in arms, but my need to be strong is paramount at the moment.

Most of all, repeat after me: no one gives a shit about your physique. Your perception of how big or small or cut or fat you are is vastly different than the person next to you. Your current work in progress is someone elses goal.

The volume i do feels important instead of routine. Autoregulation is a great weight off my mind, and a solid solution for base nature of tweaking the hell out of a program (which was happening damn near every week regardless of whether things were going well or not).

Ive found that daily high rep work for shoulders and arms is both doable, recoverable, and effective. Ya, my daily volume is still small, but my weekly volume vastly outclasses what i ever acconplished with higher volume workouts.

Every day i walk away from training feeling like a tank instead of too tired to stand.

As for scheduling, this has worked better than i could have dreamed. When my workouts took an hour, i was up at 530 to caffinate and go. It straight up ruined my day at the opportunity cost of getting a workout in. Introducing shorter high frequency workouts means a bedtime of 1030 (sometimes 930 or 10) and a wake time of 630. I feel healthier because of this change, and havent really needed coffee post workout to sustain myself at work. Socially, im still able to go out during the week and be in bed without fucking this schedule up.

Im only about a month in, but this has been a great experience.

Old people eyes wide shut orgy music video

https://open.spotify.com/track/77BAdEE2DDdMlobG86ZV5x?si=-NZtX-d9RyGq7QXehubI1A

Artist: beatangers
Song: my game

Cant listen to this while lifting anymore. I keep imagining an escalating high end sex party with super senior citizens.

The party gets sloppy as fuck. Doing bumps of vyvanse and viagra off of crusty nipples. Some peeps hanging back and eating the catered country kitchen buffet. New offerings of tatted up seniors that look like dhalsim get carried in by lesser seniors. the party stops as their king arrives, then they descend on him and devour every wrinkle.

The 'ooooh's' in the song are mixed with extreme close up O faces. You cant tell where hips begin and fake hips end.

I love this song.

Friday, October 12, 2018

Wisconsin method day 19: 10/12/18 getting better

The wave of disappointment from my job fuckup is over. Finding i generally sleep better if i complete tiny tasks before bed. Can be anything really. Cut nails. Clean bathroom. Call mom. Whatever.

Considering the biggest driver behind my poor sleep is FUCK NOTHING IS DONE I SUCCKKKKK this is a good pathway.

Sex drive: nothin bruh. Again, situational
Mood/confidence: pretty stellar

Workout
Seated row 200lbsx22 reps (+2 reps from yesterday, likely due to the violent concentrics i added in)
LM press 4plates, 1dime x1
--grrrinder. This was really hard. May have 1 day left in me before we switch to dips
Rear delt raise 12.5x35,25,15,5
--these are feeling great. And hot damn do my shoulders look good pumped up
Tricep and bicep band work

Stretches today added on front splits. This felt GREAT on my back. I felt a stretch right in between my left glute and hamstring (i.e. where things are boned) that i havent before.

I tried opened today with power cleans. Noooooope. They didnt hurt, but it was like watching an alcoholic say hell just have 1 shot of schnapps. Cmon buddy, what are you doing. Kids are watching.

Thursday, October 11, 2018

Wisconsin method day 18: 10/11/18 worse

I didnt post yesterday because i made the biggest fuckup of my career on the 9th. Fixable, im prob not getting fired, but it took the piss out of me.

Lower back has been shitty again, so we are shifting to entirely upper body.

Workout
Seated cable row 200x20
--this is the stack, so subsequent days will be used to increase reps
Lm press 4plates 1nickel x1
--wooooo baby
Chinup 1x9, shit set
Rear delt raise 12.5lbs x25, x15, x30
Stretches and neck work
Triceps and biceps are a little beat up, saving for tomorrow

Tuesday, October 9, 2018

Wisconsin method day 16: 10/9/18 bad day

Bulgarian split squats were NOT happening today. Remember how much i said they lit up my glutes? Well apparently they did way too well. Even bodyweight hurt like a mofo. I tried to circle back and only do the right leg, but same dealeo.

Ill retry tomorrow, as ive been enjoying this cycle. If it feels like dogshit, ill switch to a pull type movement (power clean, snatch high pull, t bar row).

Sex drive: even keel man
Mood/confidence: great again. I dunno if gettinf drunk Saturday threw me off or what, but im back to feeling awesome.

Workout
Bulgarian split squat (right): 160x2, 140x3x1
Landmine press 3plates, 1quarter, 1dime x1
--mega easy
Rear delt raise x50,40,30,20,10 with 10lbs

Monday, October 8, 2018

Wisconsin method day 15: 10/8/18 stretch mofo

One day of no stretching and im feeling it. Gotcha. High frequency means prehab is mandatory. My body otherwise feels pretty great.

Dancing over the weekend let me know how south my conditioning has gone. Kind of expected but still annoying. Ill ramp up a little night conditioning for the next few weeks or else hulaween is going to bury me.

Sex drive: looking at all the butts, but mostly appreciating and moving on.
Considence/mood: excellent, although i notice a hit from drinking Saturday. I literally felt unstoppable until my first beer on saturday.

Workout
BSS (right) 155x2, 135x10x1
--still way harder than the left leg
Landmine press 3plates 1quarter x1
Stretches
Chinup 1x13
Rear delt raise 10lbs 40,30,20,10
Tricep and bicep band work
--loving these so much. My friend commented this weekend that i looked like an 80s workout video. Solid. Will post a video of Eric Bugenhagen in a separate post

Sunday, October 7, 2018

Wisconsin method day 14: 10/7/18

Hung over, doesnt matter. Lifting is feeling routine. Feeling some extreme soreness in both my legs and shoulders, but nothing feels close to injury.

All the things: great

Workout
Bulgarian split squat (left)  185x2, 165x10x1
--eaaaasy
Btnpp 235x1
--easy but scary. Changing to the horizontal press track

Saturday, October 6, 2018

Wisconsin method day 13: 10/6/18

Ate all the carbs last night (deliberate). My carb intake for the most part has been in the morning pre lift, but this was a welcome change for the weekend.

Sex drive: pretty decent. Again, situational. It's like nothing is armed and ready until my brain sees something it likes. Then its like WE'RE UNDER HEAVY FIRE. ALL PARATROOPERS OUT. DO YOU WANNA DIE. (Boner paratroopers) sir we are miles from the drop zone. SOLDIER THAT IS ASS AND TITTY ARTILLERY FIRE. JUMP NOW. Foosh (boner misfire fx)!
Mood/confidence: still pretty great

Workout
Bulgarian split squat (right) 155x5x1, 145x5x1
--As expected, my non dominant leg sucked at its first try. No worries here.
Push press 225x1
--this is a mother fuckin PR. Ive gotten this over my head behind the neck, but never in front. This was scary as fuck. Switching to behind the neck for the next cycle
Chinups 1x14
--volatile number of daily reps. I may try mixing up the grip daily as well
Rear delt raises 5lbs x150 reps (50,40,30,20,10 one ark at a time)
Tricep and bicep band work
Neck work
Stretching. Extra attention given to shoulders and triceps

Friday, October 5, 2018

Wisconsin method day 12: 10/5/18

Yesterday kind of blew in retrospect. Yes i felt awesome. Yes my lifts didnt suck too bad for coming off a layoff. But god damn if my back isnt sending all sorts of warning signs post lifting and tennis.

Today i switched things up a little bit and tried bulgaroan split squats for the first time. Couple of thoughts:
- my gyms power racks make it impossible to set up safety, so max effort is not in the cards
- daily max followed by volume feels fine, just fine
- holy fuck my glutes are awake! Killer.

Sex drive: talked to the girl im seeing last night. Got mega horny, then nothing. So, sex drive is there, just selectively there. Im off porn completely, so im really just not being bombarded by titties, and titties are not on the brain
Confidence: aggression was great
Mood: excellent if not a but tired. I got to sleep at 10 and woke up at 4 WIRED. Lame

Workout
Bulgarian split squat (left): 195x1 (difficult)
155x10x1, 1min rest
Push press 220x1. Difficult but 225 is def there tomorrow

Considering how much fuck about time i spent on split squats, i ended here after a small amount of tricep work and stretching.

Biggest victories today is how good my back feels, finding a movement that wakes my glutes up, and knowing how much stronger im going to get on split squats compared to today.

Thursday, October 4, 2018

Wisconsin day 11: 10/4/18

Today was fuckin great! Switched movements across the board and glad i did.

Sex drive: not there
Confidence/energy/mood: great

Today i was able to access some much needed aggression. The change? Fucking metalocalyse soundtrack that's what.

Workout
Zercher squat 315x1 (grinder, but 305 was smooth as buttuh)
Push press 215x1
Shoulder raise 10lbs x55, x20
Tricep and bicep band work
Stretching

Happy i went back to push pressing today. I really didnt milk it last week, leaving a lot on the table. The major difference today was definitely technique driven. Keeping the bar high up on my collar bone made the bar path way easier to stick to.

A good progression here may be
OHP > push press > behind the neck push jerk

Similarly, for horizontal pressing
Landmine press > dips > floor press

Wednesday, October 3, 2018

Wisconsin method day 10: 10/3/18

Feeling like a fucking tank today. Surprisingly, this did not transfer to lifting. Go figure.

Small modifications to diet and lifting. All of them felt pretty damn good.

Diet changes:
Usually im strict keto during the week. This is not because im trying to establish long term ketosis, but because i generally feel better during the workday when carbs are absent. No post lunch slowdown, and I can push my meals until later in the day.

Change today was starting out with a few carbs preworkout (small bowl of frozen cherries). Felt great going into my workout.

Workout changes:
Squatting before pressing, and making my squat a top double instead of single. This worked really well, and may allow me go stick with a lower body movement longer.

Sex drive: not bad not bad
Confidence/mood/energy: fucking awesome

I was productive as hell last night. Focussing on completing a few small tasks helped me calm the fuck down before bed. Sleep was amazing.

Workout
Front squat 245x1x2
Landmine press 3plates 1quarter x 3
Chinup 1x15
Rear delt raise 10lbs 1x17, 1x25
Tricep and bicep band work dropset

Tuesday, October 2, 2018

Wisconsin method day 9: 10/2/18

Getting worse across the board. Again, shit sleep after getting in bed by 10 (then struggling until i woke up at 630).

Trying a change tonight by:
- getting a short dance in to wear myself out
- completing a few small tasks so my brain isnt on douche mode

Workout
Landmine press 3plates, 2quarters x2
--like this a ton. Going ro try for more reps tomorrow instead of nore weight
Rear delt raise 10lbs 1x60, 1x20
Front squat 270x1
--awful. Switching out
Tricep and bicep band work
Stretches

Monday, October 1, 2018

Wisconsin method day 8: 10/1/18

Horrible sleep last night. Fuckkk fuck fuck fuck. All things considered, i did ok, but blargh man.

Really need to keep up last weeks trend of leaving my phone alone late night.

Sex drive: aight. Maybe stop force diddling myself eh?
Mood/energy: 5/10

Workout
Push press 205x1
Front squat 275x1 (still hard, but not getting harder than previous days)
Pause front squat 205x2x2
Rear dealt raise 10lbs x 60 reps
Neck work amap

Sunday, September 30, 2018

Wisconsin method day 7 9/30/18

It's only been a week??? What the actual fuck. I feel like ive been doing this for months (i mean that in a very positive way).

Today was not a great lifting day, but last night was filled with junk food, booze, smoking, poor sleep, and avenue q. I may try for another ohp PR tomorrow morning before i switch movements. It would be mega awesome if i could hit a strict 185 overhead on this cycle as well.

Depending on how this goes, i may nix the backoff work entirely. It's super easy, but i dont know whether the slightly increased volume is eating into my recovery for the next day.

Sex drive: better. Still not great, but also still not bothering me. Condidence is HIGH
Mood/energy: very mediocre, but ill chock this up to diet, booze, and sleep deprivation
Body comp: shoulders are popping a little bit. Arms feel fantastic (day long pumps). The weekly volume for both body parts is going to end up being pretty great (800+ weekly reps) so im interested in seeing where this takes me

Workout
Ohp 180xfail
Rear delt raise 10lbs; 1x55, 1x25
--note: i may want to look for other decent rear delt movements as well. This feels great at the moment, but in guessing im going to hit some overuse thresholds after a few weeks
Front squat 270x1
--note: easier than yesterday's 265, but still tough
Bw chinup 1x19, not to failure
Tricep and bicep band work

Saturday, September 29, 2018

Wisconsin method day 6: 9/29/18

Soreness abound in my shoulders, but i just about hit a lifetime PR on overhead press. The nerve control is there, but the bar came out of the groove. Front squat was a bit low, but fuck its my first lift post back injury (and also just 5lbs shy of my old old PR).

Sex drive: forgettaboutit
Mood and energy: top notch

Ohp 175x1 easy as pie
Ohp 185x0, fucked it up
Ohp 135x3x3
Rear delt raise 10lbs 1x55, 1x20
Front squat 265x1
Chinup 1xbwx15 (gonna keep this in rotation daily if unweighted, no going to failure)
Banded tricep pushdown and curls

Friday, September 28, 2018

Wisconsin Method Reddit Link

Link directly from the cow himself

Wisconsin Method
https://www.reddit.com/r/Fitness/comments/60he3r/bulgarian_lite_or_how_i_learned_to_stop_worrying/





Wisconsin method day 4: 9/28/18

Renaming the wisconsin method b/c eric and dairyland strength have coined it. I illustrated the differences between the wisconsin/bugenhagen method and classic bulgarian light/perryman in my last post.

Sex drive: Still dead. Annoying but also kind of liberating. Looking at this from another angle, im not encumbered by worrying about finding dates or getting some ass. All of my energy has gone towards lifting, working, and fun.
Energy: through the roof. Feel fantastic
Mood: ditto, stellar

Lifting
Ohp 170x1
--165 was hard, but honestly i was afraid of it. 170 had a little aggression behind it and went up smooth as butter
Ohp 135x3x3
Shoulder raise 10lbsx65 reps
Chinup 120x(failure), switch movements
Banded dropset for triceps and biceps
stretch hips and shoulders

Thursday, September 27, 2018

Bulgarian light day 3 9/27/18

Needed to be at work early as sin yesterday, so no training session. Today was HARD. First time this week where ive really felt the impact of daily lifting.

At the moment, in following Eric Bugenhagen's style as opposed to Mathew Perryman's.

Los differences
A. Bugenhagen
- 1 to 2 lifts (not including prehab or pump work)
- lift every day
- work up to a max single, backoff sets are optional
- 10 to 15 reps working volune daily
- change movements when you fail to make progress

B. Perryman
- 3 to 7 lifts over the course of a week (not including prehab or pump work)
- lift 3 to 7 days
- work up to a daily max (not necessarily a true max), backoff sets are encouraged
- keep the same general movements in rotation

Im still really enjoying the simplicity of bugenhagens style, but my upper body only pair of movements means that im going to stall out fast as fuck.

Sex drive: non existent
Energy: fucking great
Mood: ditto. Im killing it at work, with friends, and family

Workout
Floor press 255x1
--barely got this. Exchanging it for something else
Floor press 205x3x3
Rear delt raises 10lbsx60 reps
--this feels wonderful
Chinup 115x1
Chinup 67.5x3x3
--backoff was a little too heavy this time
Band tricep pushdowns and curls, amap

Tuesday, September 25, 2018

Bulgarian light day 3 9/25/18

Today was difficult, not gonna lie. Both top sets were barely won, although this may have been more due to form than neural strength (especially floor press).

Converesly, all backoff sets were as smooth as butter.

Appetite: Poor
Lunch and dinner get wolfed down easy enough, but im not finding i want more than that. Considering how difficult today was, i may try to force some more calories in. Keto might be part of the problem here.

Sex drive: Poor
Im not too worried about this at the moment, but slightly disappointed at waking up to a yawny softy instead of a military boner.

Energy: Excellent
Consistent and high throughout the work day. Easy to fall asleep. Easy to get up at 630 to redo the cycle.

Workout
Floor press 260x1 (barely, but 250 was easy as pie)
Floor press 225x2x2
Rear delt raise 10lbsx60 reps
Chinup 110x1 (also barely)
Chinup 65x3x3
Band pushdown xamap

Monday, September 24, 2018

Bulgarian light day 2 9/24/18

Day 2 of reentering bulgarian light
Lower body is injured, so upper body specialization it is.

Floor press: 260x1, 195x3x3
Rear delt raises: 55reps per arm 10lbs
Chinup: 105x1, 62.5x3x3
Tricep bamd pushdowns: 4 band dropset

Overall feel great. Driver behind this push is i need to be strong. I cant stand these slow ass PRs that slip away at the drop of a hat.

Strength training actual strength instead of power building light feels like a great way to spend my time.

Home gym incoming.

Thursday, May 10, 2018

Movement creates movement

The meaning of life is movement. Fuck 42.

Are you depressed and dont feel like leaving the bed? Start moving.

Are you injured and feel like you should take a month off working out? Start moving.

Are you devoid of passion for anything you're doing? Seeing a pattern here? Move.

This is not to say you need to go balls to the wall in each one of these scenarios, but if you choose to park your rear as opposed to choosing action, there isn't going to be a magic bell that goes off in your head when you feel up to moving again (dongggggg! Oh I feel great! Time to get schwifty again). Nope. Wrong. What will happen is you will continue to create a dent in the couch long after you've needed to.

Easy wins I like to choose in these scenarios:
- Bike to the store for something inconsequential to add to dinner. Mixes a mission with moving.
- Go for a dusk walk by the beach. Play volleyball. Win. Rejoice.
- (favorite) High set low rep high pulls or snatch high pulls.
1x2xmax weight
15x2x(80% max weight), 1min rest
- 10min dance practice

Choose movement. Choose life. Get stronger.

Tuesday, March 27, 2018

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

Saturday, March 24, 2018

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

Friday, March 23, 2018

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.

Thursday, March 22, 2018

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.

Tuesday, March 20, 2018

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?>

Monday, March 19, 2018

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?>

Sunday, March 18, 2018

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?>

Saturday, March 17, 2018

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?>

Friday, March 16, 2018

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.



Wednesday, November 8, 2017

How you perform versus how you look

Behind every routine change, every gym session, and every rep, strength was always the original goal. The idea of chasing a better version of me was intoxicating. The idea that every time I was out on the dance floor or playing a sport was also a test drive/diagnostics of what I've built was awesome (if not done what silly).

Somewhere along the way, I got lost. I still told myself that I was chasing strength on my notebook record, but the results I looked for were in the mirror. If what I saw in the mirror disappointed, I correspondingly would project this image out into the world. Stating the obvious, this is a very very bad idea. It focusses on what I didn't have instead of what I bring to the table. It creates the idea of 'if I could just do X I would be accepted.'

It's crazy, but that's how negativity gets rooted. It doesn't sound like negativity, it sounds like a goal that you jusssssst can't reachhhhhh.

Conversely, every time I've looked my best and felt my best is linked to when I simplified my diet and training. Sticking to the original goal of getting as strong as possible centers my self esteem. Possibly because my attention can be diverted to other kicking ass in other avenues of life (as opposed to writing this week's 5th routine). Possibly because the payoff from a focussed mindset is more powerful than one that does not know what it wants.

In either case...life is good, lifts are up, focus is honed in. Hope everyone is out there kicking ass in and out of the gym.

Focus routine 3000 (45min run time)
Note: 3-4x a week, change up when daily max stalls. Expected run time is 7 to 14 days. I.e. run squat press 1 for 14 days, switch to pull 1, switch to squat press 2, switch to pull 2, repeat
Note: each daily max movement will be lower body dominant, but essentially a full body movement

Squat press 1
Front squat x daily max
Partial front squat 1x10
Hise shrug 1x20
Pause front squat 15x1 (80% daily max, 1min rest)
Various db presses super set with bodyweight pullups
Stretch and foam roll
Neck curls 1x100

Pull 1
Jefferson Deadlift x daily max
Partial JD 1x10
Shrug 1x20
Jefferson Deadlift 15x1
Various db presses super set with bodyweight pullups
Stretch and foam roll
Neck curls 1x100

Squat press 2
Zercher squat x daily max
Partial zercher squat 1x10
Pause zercher squat 15x1 (80% daily max, 1min rest)
Various db presses super set with bodyweight pullups
Stretch and foam roll
Neck curls 1x100

Pull 2
Snatch high pull x daily max
Partial snatch 1x10
Shrug 1x20
Snatch high pull 15x1
Various db presses super set with bodyweight pullups
Stretch and foam roll
Neck curls 1x100

Tuesday, May 2, 2017

Brain Droppings

When is it a good time to move on? Moving to St Pete is the best decision I've ever made, but I wonder if I'm falling into the same ruts and habits I had back in Atlanta. Moving one time proved that I can make a family wherever I go. Moving a second time may be necessary to meet my goals.

I'm saying this sitting in a house I love. Surrounded by people I love. In a city that can only be described as fucking paradise. If I don't act on this feeling, I'll be fine. But I need to know what's out there.

Come July, Denver is getting a test drive.

Tuesday, April 4, 2017

High Frequency Lifting: Deadlifting Day 5

High frequency log day 5

Deadlift weight has crept into my old max from years and years ago. It used to be a hard max, now it's just Tuesday. Confidence is high, abs are starting to look solid.

One side effect is kinda weird though. My dreams have been deeper and more meaningful than usual. As in a direct representation of what is going on in my life. Most recently, I've been fighting my way through dungeons that resemble the water temple from 'A Link to the Past.' Instead of your usual run of the mill Zelda enemies, I've been fighting cultists armed with spears. My journey through the depths have been more about the fear of getting lost than the elation of going on an adventure. Something to think about if this keeps persisting.

4/4/17 Workout
Sumo deadlift 445x1, 385x3, 325x8
Parallel chinups 42 in 3 sets
RDL 210x3x12
ss
Arnold Press 45x3x12
ss
Rolling Thunder Grip 110x2x30 seconds per hand
ss
Ab rollout x2

Sunday, February 5, 2017

High Frequency Training: Past Lifting

High frequency lifting on its own has offered up a few major benefits in the past 1.5 months.

1. Paralysis of decision making is a thing of the past

I have no reason to ever revisit set and rep schemes, order of exercises, and progression/failure models. Keeping things basic only requires me to focus on what I'm doing now and what I'm doing next. A cool side effect of this benefit is that I'm able to focus the energy that usually goes into reconfiguration elsewhere.

2. Strength is up. Perception of strength is up a fuck ton

Let me explain. In terms of putting up decent numbers with the movements I'm training, I am consistently outperforming my old approach. My improvements are not magical, but they are significant. I'm especially excited for when I revisit a movement to answer 'did my floor and ceiling strength increase.'

Perception of strength is how I feel day to day. I feel nigh fucking unstoppable. My energy is high, outlook is optimistic, and sex drive is over 9000. This by itself was worth the entire experiment. It is worth noting that these perceptions dropped off suddenly when I reached the apex of my last movement cycle (i.e. when I hit a 500 zercher squat).

Today I wanted to talk about the non-lifting aspects of high frequency training, and their role in what I'm doing.

1. Conditioning
Frequency: 3-6x a week
Optional: yes, but you really should be doing this

Lifting for short intense sessions daily will increase your work capacity, but only for lifting for short intense sets. While lifting will increase your Strength, conditioning is an umbrella term for staying in shape. This includes running, HIIT, pushing sleds, etc. A conditioning session should get your heart rate screaming and challenge your will power as opposed to your strength.

Although I'm sure my lifting has played a large part in how I operate day to day, I also feel like I would be reporting very different benefits to this style of training if I was also not conditioning to stay in shape.

2. Stretching
Frequency: every day
Optional: no
I don't care if you are lifting daily or not. From age 24 to 29, I was constantly feeling some sort of pain or was moving with some sort of disability. In my mind, this was either a part of getting older or a result of my hard core [sic] training. I wasn't 100% wrong...but from ages 30-32, I've moved better than I had during most of my 20s. The answer was keeping my body stretched and stretched often.

Get this done in 10min a day and feel the difference.

Tuesday, January 24, 2017

High Frequency Training 1/24/17 (26 days in)

Checking in to talk a bit more about where high frequency/high intensity/low volume has taken me. Here is where I'm at...

Day 1
Zercher Squat: 315x1
Pullups: BWx10 (shoulder injury, real pain in the ass)

Day 26
Zercher Squat: 465x1 (reverse band tension used)
(Only 7 days in) Dips: BW+55x1 (added 100lbs of band tension)
Pullups: BW+80x1

I have not taken measurements unfortunately. My legs have been getting unruly big. My back and arms have not seen the same amount of growth, but it is only recently I've really been able to push my upper body.

Pros: 
- All the things I like to be up are up
Sex drive, energy, excitement for things in and out of the gym (this one is my favorite)
- Difficult to do, easy to maintain
Minor tweaks like daily volume to accommodate for sleep and diet are manageable

Cons:
- Doing the same thing every day gets stale
This is to be expected. I'm about ready to change out zercher squats for rack pulls

Running list of things I've learned:
- As Broz stated, 'the way you feel is a lie.' Soreness is not a reason to skip a workout

- Stretching every day is mandatory
This goes hand in hand with prehab work. Make time for it or get injured
My typical day is 22min lifting, 5-10min conditioning, and 10min stretching

- Conditioning isn't mandatory, but you really fucking should
You will build work capacity by lifting every day, but it is going to be work capacity for low volume stuff. Getting your heart rate up a few times a week (running, HIIT, etc) is not going to take away from your lifting. Rather it's going to add to your gas tank in and out of the gym.

Tuesday, January 17, 2017

High Frequency Training Part Deux

I've taken a dive back into high frequency training. Just like last time, I fucking looooooove it. My workouts are quick, heavy, productive, and leave me excited and fresh to hit it the next day. More than anything, it frees me from the constant reconfiguration of sets and reps. At the end of the day, that shit never really brought me much in terms of weight progression or expedited my size/lean goals.

Right now, here is the way I'm approaching things.
- Lower body movement
- Upper body minor pulling movement
- Upper body pressing movement

The rules for picking a movement is that it must be loadable over a long period of time (2 week minimum). Preferably, I should be able to use band tension to make the exercise harder and easier (to extend the length in time each movement can be utilized).
For the last 18 days, I've been following:
- Zercher Squat
- BW Pullups
- Dips

Each day involves working up to a top set (1-5 reps depending on the load). I may stop there or do a few additional backoff sets. The emphasis on each backoff set is that they must be explosive, but sets/reps doesn't really matter.

Each day should look like:
- lifting <25 min for all working sets
- conditioning 5-10 min, not every day
- stretching 5-10 min
- each subsequent day, increase the weight by 5-20lbs

Right now, movement progression looks like this:
- Zercher Squat > Rack Pull > Front Squat > High Pulls
- Dips > OHP
Zercher Squat/Front Squat/Dips/OHP
- Black band added resistance
- Blue band added resistance
- No added resistance
- Blue band assistance
- Black band assistance
Rack Pull
- Black band added resistance
- Blue band added resistance
- No added resistance
- Snatch grip, regular grip, sumo grip
- Start on pin 2, end on pin 5
High Pulls
- Snatch grip
- Clean grip

Example Workout (from this morning):
- Zercher Squat 385x1x3 (black band assistance)
- Zercher Squat 280x5x1 (no resistance, for speed), super set with BW Pullups
- Dips Black Band Added Resistance, +15lbs x1x3
- Dips Blue Band Added Resistance, +15lbs x1x5
- Dips +15lbs, x1x5
- Dips BWx5

Backoff zercher sets used 1min rest after pullups were performed
All dip sets were performed 30 seconds after one another

Saturday, January 7, 2017

Lift like everyone else, look like everyone else

I feel the program hopper demons on my back. I hurt my shoulder doing too much assistance work, then brutilized it more by not backing off on my heavy work. Every fucking time this happens I go back to my giant one note file full of programming ideas from the last 8 years. Most of them are light clones of each other. Few have produced results. None have worked consistently more than once (this is the most baffling part...I've been unable to return to something that worked before).

I'm fucking done with programs. They've brought me nothing but angst and cognitive dissonance on whether I'm doing something helpful of harmful. I'll tell you what has worked...
- heavy fucking Partials (all rep ranges)
- high frequency training, low volume and exercise choice

I was looking back to one of Bugenhagen's youtube videos when I heard something that rang true.

"Lift like everyone else to look like everyone else"

Eric goes on to talk about the problems most people have is a lack of intensity, not whether they were doing 3x6-8 instead of 3x10. Oh, was your common ass rep scheme the problem, or are you the problem? Ding ding I'm the problem.

The last time I ventured into instinctive high frequency, high intensity, and low volume training I hit 2 lifetime lifting goals withing 2 weeks. Goals that I had no idea how I was going to reach with my regular progression. Goals that I can now hit on a shitty day with little prep. What's more is this type of training is fun as hell. Burn through a movement and juice it for all it's worth, the switch to a different movement or make the same movement easier (and keep adding weight).

I'm pumped as shit. I don't want to lift to look like everyone else. At best, I've lifted to look slightly better than everyone else, and that is a huge waste of time. Game on.

Tuesday, November 29, 2016

Leeman Powerbuilding Part Deux

As a follow-up to my last training related post, I wanted to share the type of training I'm doing right meow. I've been at it for around 2 months, and everything has been feeling pretty damn good.

Routine
Lower body movement x1 set to failure, (drop weight 20-50lbs) x5 sets to failure-1 rep
Partials x5
Lower body assistance x3 super set Abs x3
Minor lower body assistance 2x100

Upper body press x1 set to failure, (drop weight 20-40lbs) x5 sets to failure-1 rep
super set
Upper body pull x1 set to failure, (drop weight 20-40lbs) x5 sets to failure-1 rep
Upper body press assistance x5 super set Upper body pull assistance x5 
Minor upper body assistance 5xamap

The idea is to milk a single movement for as long as possible until I hit a hard single (on the x1 sets to failure). Once I find my new max, I'll switch out the movement and start training something new. In general, I'm adding 10lbs a session to all lower body/partial movements, and adding 5lbs a session to all upper body/oly movements. I'm adding weight to assistance and minor assistance work, but adding weight isn't really the goal of those exercises (feeling the weight is the goal in those cases).

Say for example I hit a front squat of 240lbsx11 reps. In my next session I'll attempt to hit 250x11 reps. The reps will naturally go down with time, but my goal will be to rep my old max by the time I get there in a few weeks.

Progression of Movements
Lower body movement: Front Squats > Power Cleans > Back Squats > Snatch high Pulls
Partials: Shrugs > Rack Pulls > Snatch Shrugs > Snatch Rack Pulls
Upper body press: Floor Press > Overhead Press > Close Grip Bench > Push Press
Upper body pull: Chinups > Pendlay Rows > Pullups > Barbell Rows

Examples of other movements...
Lower body assistance: RDL, Leg Press
Lower body minor assistance: Leg extensions and/or curls
Upper body assistance: Handstand pushups, pullups
Minor upper body assistance: Lateral raises, bodyweight rows

Saturday, November 26, 2016

Lessons I have to keep learning part deux

Every year I spend lifting weights adds more tools to my toolbox. Most of these tools either don't work or only work for very specific purposes (see: peaking strength and size), but it's easy to overlook the tools that truly worked well for me. Here is a short list of what has worked over 2016 and why.

1. Stretching
This feels insane to write down. I used to be all about stretching. As in, I would do splits while working on my math homework into it (how the fuck).

For a few years I felt as if I needed to stop doing heavy deadlifts (and sub in oly lifts) in order to feel 'springy' or athletic. The truth is, my hips were just tight as hell all the time, and I did nothing to help them until an injury forced me to.

Stretching 10min a day has been a godsend. All of the usual nagging pains in my hips and knees are absent. I feel as springy as ever without having to leave deadlifting behind. Consider static stretching extra assistance work at the end of each training session. If you find it more boring than a high school reunion, it helps to do sets of arms (see: hammer curls, lateral raises, some kickback variation) in between stretches.

I've seen an immediate and consistent improvement in my quality of life and quality of lifts for minimal effort.

2. Specificity Rules
tl:dr Do a few things really well to expand your base of strength.

This is linked right up to body dysmorphia. The feeling that 'if I don't do X (which helped me get this big) I'll lose everything I worked for.' In trying to be good at everything, you'll end up being mediocre all around (except on some lifts which will thrive no matter what). Ask yourself, do I really need to be strong on X right now? Am I just afraid of not being strong on X anymore?

This feeling is not entirely wrong. If I do floor press and dips on my upper body days, I'm going to progressively get better at both at the same time. If I remove dips from the equation, my performance in dips is going to drop dramatically. Well, so fucking what? Concentrating leveling up a few movements is going to ensure that your nervous system gets a hard on for that movement pattern. I'm going to make my shoulders, chest, and triceps strong as fuck on that single movement. When I eventually come back to dips, the movement pattern will be weak but the muscles will be strong. Within a week I'll be where I want to be.

Your assistance work can fill in the gaps to work your muscles, tendons, and ligaments outside of the movement pattern you're trying to improve. Which brings me to...

3. Assistance work. It's kind of sexy yo
tl:dr Powerbuilding via intensity then volume is good hurghhhh.

Just because you're specifically trying to get better at a few movements by no means states that you can't venture out to other exercises. After my main intensity and backoff work, I like to add a shitton of volume with exercises that force me to feel my muscles working. Whether it's 100 rep sets of leg extensions, shoulder machine presses, or bodyweight rows, the idea is to get a pump using the same bodyparts I just thrashed to hell.

Wednesday, November 2, 2016

Paradigm Shift: How I View Food

For years I've kept shitty food out of my house. Why? The reason I've always fallen back on is that I have no self control. The moment I allow diet breaking food to surround me, it goes in my face (especially if I'm stressed or tired).

I thought about this more over the weekend, and it is time for something new. Saying that I have a problem is on par with saying I have no control over myself. It means I can't say no. Although I'm eating healthy in my home, how often am I really there? If I take the road that says 'I can't say no,' then the moment I can't control my environment (see: work, social functions, any fucking where else) I'm open to eating things I damn well know are a counter to my goals.

This month is a paradigm shift. I'm not throwing out the Halloween candy that didn't get eaten (see: all of it...no one was around got halloween). I'm leaving it in plain view so I can decide to not have it day by day.

This is not a war on junk food. I've had these foods before, and I will have them again. This is a war on the belief that my diet today is good. This is a war on the idea that I can't say no.

Tl:dr I'm practicing saying no instead of saying I am powerless

Thursday, October 27, 2016

How to make friends as an adult (the Shayna edition): Why is it so hard?

Making friends as an adult is hard. Not hard like I'm living paycheck to paycheck and my house is haunted by knife Hobbits, but more like I have more freedom and money than I ever could have imagined and that freedom is constricting in its own right. It's counterintuitive, right? One would assume that with infinite choices comes infinite friends. Making friends growing up through college was easy right? How the fuck did you even do that? At what point can you say...this person is my friend? Unlike success, it's really difficult to connect the dots going backwards with friendship. When you visualize a person you care for, the feelings you have form the idea 'well....I've always loved person X, right?' Wrong motherfucker. This brings me to my first points on why making friends is hard post college.


1. In school, you were forced into social situations didn't care for
People bond over difficult situations and common scenarios. If we didn't, why would companies bother sponsoring escape from a zombie room events with new employees? Fuck that noise, i wanna play video games. The stress of having to solve a problem collectively brings people together whether or not they want to.

What is growing up if not a difficult situation? The constant exposure to learning makes people bond over studying together, making fun of teachers, or generally getting into trouble (my marching band group had an annual tradition of stealing as much shit from a Wendy's as possible in a blitzkrieg of puberty and snorting).  This is what forms the initial bonds. The reason so few bonds stick post education is that you really have nothing in common with these people. You were just in the same shit at the same point in time.

The fact is that no one is forcing you to spend time with anyone after college. Everything is based off of your own choices. But it's not that simple. If it were, you could choose a random meetup and meet your new group. This almost never, ever happens. Which brings me to my next point...


2. Part of growing up is realizing that life can be a series of closing doors
In high school, I was a part of concert band, marching band, jazz band, chorus, drama, wrestling, the Sci Fi club, and debate club. I had a part time job my sophomore year to senior year where I worked anywhere from 10 to 30 hrs a week. I also studied my ass off and ended up in the top 3rd of my class in an incredibly competitive school. I also jacked off to fuzzy porn at least 75% of my waking life, but I consider that off the clock.

Just looking at this list makes me sick to my stomach. Who the fuck has time for this? How did I do this, date, and get into trouble?

When you are growing up, the amount of energy you can spread out is insane. I never thought twice about how encompassing this list was. I also never really felt like I was overloaded.

College was a similar situation. I picked up two choruses, drama (it didn't work out), breakdancing, partying my balls off, a fraternity, caving, and film making. The list grew a little shorter and I didn't even notice.

Now a days I have what...powerlifting, cosplay, partying my balls off, and dancing to live music. I still jack off to porn, but it's in HD. Cause I'm a grown ass man that lives in the future that's why.
As I got older, I naturally gravitated towards becoming passionate about a few things instead of being interested in everything. This happens naturally whether you're noticing it or not. There are outliers who don't experience a drop in their ability to care. These people are assholes.

The same phenomenon happens to friendships. The ones that are important expand. The ones that are not contract. The people you meet as an adult are in full on contract mode. While everyone is looking for new people to trust and love, everyone simultaneously states how hard it is to make friends. Da fuck people? There is generally no room to accept new people into your life unless they already fit into your passions. Other people can be laterally grandfathered in (more on this later), but these people are usually extensions of the friend group you network into.

I've learned this the hard way a few times in my life, which leads me to my final point...


3. Everyone can like you, few people will love you
This entire segment can be summed up in the phrase 'you can't force people to let you in.' I can think of two (2) notable anecdotes for this.

I volunteered at a popular improv theater in Atlanta for 5 years. I did not make a single friend in that time. Everyone knew me, everyone was friendly with me, and I genuinely had a good time there. Yet while their click was considered a family, I was only a visitor. I never got to know any of them on a deeper level (and vice versa), no matter how much I tried.

In another instance I tried getting into crossfit (a few times actually). Here is an activity that lines up completely with my own desires (to become jacked and tan), but my main goal was to meet new friends. Social media is ripe with people who have gotten into crossfit and base their free time entirely around it. The same thing happened there that happened that the theater. No one wanted anything to do with me. I was well liked, everyone was friendly, but that is where the buck stops.

This is important, so I'm going to revisit this later on (future posts). For now, I will only pose that the common thread between these anecdotes is the fact that the activities in themselves were not struggles on a collective basis. Everyone who was there was there for themselves, myself included.

In the next installment, I'm going to review less of the 'why' and more of the 'how' on making friends.

Till next time.

Saturday, October 22, 2016

The Secret Squirrel Exercise

tl:dr
If you want to skip the click baity title and just know what the secret exercise is...there is none. Go home. Effort and consistency are the only things that matter.

If you want more Metal Gear Solid amount of insight, read on.

The Actual Article
I draw weight lifting questions like shit draws flies. Poop never asked be a meal. Why poop gotta be a meal? Huh? HUH?

Thankfully, these questions are limited to when I'm lifting weighs (unlike my friend Keenan, who gets them out in public by literally any dude he has a conversation with), but the conversation is always the same.

1. Ask if I'm a trainer (no)
2. Tell me about how they used to be the strongest man in the world (cool story brah)
3. Ask for the secret exercise

The third question in particular always gets to me. I've actually choked up a little. Here is someone who has found themselves to be too fat or too weak for their liking, and have come to the gym to level up. Good on them. But asking for the secret exercise that makes you lose weight, run faster, and fuck harder is belittling the effort needed to actually be good at something. It's saying you aren't interested in suffering through the journey, you just want your reward, and you want it now. It's entitled, and it's ignorant.

The only things that work are consistent practice and effort. In general, this is going to include getting better (see: increasing reps and weight over time) at compound exercises. Which ones you choose doesn't really matter if you are looking for general health. Sure, some exercises will swing the needle a tiny bit one way or the other. I generally find I feel slightly more athletic when I'm training with oly lifts consistently, but in the long term my exercise choice means absolute dick. What is important is that I strive to improve. What matters the most is that I show up and try.

There is no secret. Go forth and get stronger.

Tuesday, October 11, 2016

High Frequency: Ending One Path and Starting Another

I've ended my stint of high frequency, low volume, and low movements after 14 days. I'm taking a brief lessons learned and migrating back to what I know and love.


Lessons Learned
Fatigue is a fucking killer. I didn't suddenly get strong enough to lift 50 lbs over my old maxes like they were candy waiting to be picked up. I practiced nothing but a few lifts and saw my ability to lift my real maxes appear.


What I Did Wrong
No matter what discipline I look at, I did not follow the intended guide path of high frequency groupies (isn't that the point? whatever...).

- If we look at Bugenhagen's model, I used too many exercises (3 instead of the prescribed 1) and did not make every day a grinding max set.

- If we look at Squat every day, Damien Pezutti, or Broz's model, I was lifting way too damn heavy. All 3 of these methodologies also entail lifting to a daily max (which is heavy but not a grinding max) followed by backoff work with 1-3 movements.


What I Absorbed
If I want to prep for a competition, I sure as shit know how. Ramping up to more volume or weight over time (and switching movements when I've topped out) should be a regular practice. I.e. get damn fine at a few movements over months of practice, then switch them out for something new. I am especially guilty of this with oly lifts, of which I kept grinding out the same shitty lifts over months.


What This Looks Like Now
Snatch High Pull
Overhead Press
Accessory

Front Squat
Dip
Accessory


Progression
A. 1x5, 3x6-8
B. 5x2-3, 3x6-8
C. 4-8x1
D. (Optional) 5x1 negatives, 3x6-8 full range of motion


Note: the 3x6-8 on a, b, and d use the same weight.

This is a similar powerbuilding structure a la Doug Hepburn I know works well, but it gives me the ability to top out and switch movements instead of asking what the fuck I do with myself. The immediate substitutions will be:
Snatch High Pull --> Power Clean
OHP --> Btnpp
Front Squat --> Back Squat
Dips --> Floor Press or Bench Press
Each lift will move at its own pace. For example..
Snatch High Pull
Workout 1: 225x1x5, 175x3x6
Workout 2: 230x1x5, 175 1x7, 2x6
...
Workout 10: 275x1x3, (whatever)
Failure, rest and try again or go to next progression.
Workout 11: 265 1x3, 4x2, 190 3x6
Workout 12: 265 2x3, 3x2, 190 1x7, 2x6
...
Workout 30: 295 (fails)
Failure, rest and try again or go to next progression.
Workout 31: 295x4x1
Workout 32: 295x5x1
...
Workout 45: failure
Replace snatch high pull with power clean and start over.

The last progression (D. using negatives) are something I want to toy with to take movements further, but this can really only happen with squats, dips, and floor press/bench.

Tuesday, October 4, 2016

High Frequency Training Day 11

Nothing special to report today. I need to bring more aggression.

Training
Front Squat 310x1, 255x3, 215x8
Notes: 310 set slowed down a TON, but my upper back kept straight
Dips BW + 120 x 1, BW + 60 x 9
Tbar Row 5plates x 15

The tbar row is pissing off the dude who owns my gym. It's really a shame, since I really like this movement (but I'm also friends with the gym owner, I don't want to damage his property).

I may switch to power cleans until we can figure something out.

Monday, October 3, 2016

High Frequency Training Day 10

Yesterday is the first training day I've missed since I started this jazz. I've found that switching movements (and then suddenly coming back) causes more of a backslide in progress than taking time off. Noted.


Arms and shoulders are definitely smaller. I'm less 'springy' from discontinuing oly lifts. That makes me a bit sad, but it could have also been a product of this week being pretty rough.


Training
Front squat 305x1
Partial Front Squat 605x3x1x5 seconds
Dip BW + 115 x 1, easy
Dip negative BW + 145 x 1

Friday, September 30, 2016

High Frequency Training Day 8

Not 8 hours after my last session, we're back in business. This is kind of a fucked up day overall. My roommate lost her mom earlier this week, so I took off today to make it to the funeral. Right after, I'm headed to Disney World (totally and completely unrelated activities...Disney was already on the menu).

It feels odd and even a little uncomfortable to celebrate things like hitting my 500 deadlift (I immediately pulled the video from Facebook, it didn't feel right to post this week) and Disney this weekend. I know that sounds dumb, but that's the way I feel.

Training
Front squat 285x1
Note: still easy. I'm going to build back up to above 315 before I switch to another squat.
Partial Front Squat 595x1x3x5 second lockout
Note: almost passed the fuck out on every rep
Dips BW+110lbs x 1
Dip negative BW+135 lbs x 1
Note: doesn't feel solid yet, but the rep was easy
TBar row 5 plates x 12
Note: 2 rep increase over last night. Yahtzee.

Thursday, September 29, 2016

High Frequency Training Day 7

Today was the first truly difficult training day. I'm sore all over, and spent the entire day flying home.

Front Squat 275x1
Note: I had way more in the tank, but I'm lifting again in 7 hrs. No need to break the bank.
OHP 155x1
Note: dogshit
T bar row 5 plates x 10

Wednesday, September 28, 2016

High Frequency Training Day 6

Woke up this morning with no back pain anymore. Super weird. After deadlifting my first 500 yesterday my back was a mess until I did some hip stretches in my hotel room. Apparently that shit was cure 3 because I've felt awesome all day.

Walking into the gym feeling weak in my shoulders but strong in my back and abs. I won't be able to train tomorrow, so I did some assistance for my lateral delts.

My sex drive has been all over the place, but a ton of that can be attributed to low sleep and high stress. My appetite has been high. Creativity and confidence equally high. Quality of sleep has been outstanding.

Training
OHP 175x1, 135x8
Note: my shoulders felt pretty weak today. Not totally surprised this happened. I kind of like pressing first in the lineup though. My backoff set felt really, really good.
Zercher squat 355x1
Note: this sucked. I should have done power cleans like my brain told me to.
T bar rows 4plates, 1 quarter x 20 reps
Note: mega. I fucking love these. I wish I did them (cheated) years ago.

How do I look?
A little fatter for sure.
Leg size +
Arm size +
Shoulder size no change
Back size no change

I'm looking forward to getting back to hammering front squats next week. If anything, I miss working oly lifts for medium volume. I always felt leaner and faster when I had that under my belt.

Tuesday, September 27, 2016

High Frequency Training Day 5

Woke up this morning to a dull pain in my lower back. Odd...did this happen when I was lifting yesterday or did I hurt myself in my sleep? Considering I tossed and turned all night, I wouldn't be surprised if sleeping me hates sleeping me.

Training
OHP 180x1
Sumo deadlift 500x1

Wtf just happened...
Tied my best all time press. Deadlifted an easy 500 for the first time. I'm still waiting for the floor to drop out on me.

I didn't have a timer running today. Given the volume I did, I was likely in and out in 20min.

Monday, September 26, 2016

High Frequency Training Day 4

Traveling for work this week. Started out in St. Pete at 4am, lifted at 11am in bum fuck Alabama. The gym I lifted in is a run down old YMCA with little equipment and weights, so I took this chance to switch out movements (even though I had more juice left in my front squat).

Training
Zercher squat 345x1
Note: super easy. It's been half a year since I tried these, so I left some gas in the tank (not to mention I was lifting in a bench press rack). No Partials today. The equipment and weights just aren't there to make it happen.
OHP 175x1, 135x9
Note: both crazy easy. I'm not sure of this is because of practice, the lack of squat partials, or the fact that I stopped all shoulder assistance. Regardless, it looks like we've got some pounds left to squeeze out of the press.
T bar row 4 plates x 20

Total time: 28min

I did less stretching today than usual (I need to get back to work), but I've been doing light sets of hammer curls in between stretches. Previously I was doing lateral raises, but I may keep hammer curls instead since they don't interfere with my other large lifts.

In general, I feel pretty friggin awesome. Physical and emotional health feels pretty stellar. I may have gained some weight over the weekend...not ok.

Sunday, September 25, 2016

High Frequency Training Day 3

Went out drinking last night. Got in around 2a, but got a full 8hrs of sleep.

Today I pulled some awesome PR'S out of my ass

Training
Front Squat 315x1
Note: this has been a long term goal for fucking ever. Considering a week ago this would have sounded insane, I'm quite pleased.

Partial Front Squat 575x3x1, 5 second holds

Overhead press 165x1
Note: piss poor. This has been feeling heavier and heavier each day. Not sure if I need to swap it out or increase the reps in my max set (in general...I've seen better adaptations from higher rep upper body pressing). I'm really just looking for an excuse to go back to weighted dips.

TBar row 185x20
Note: getting more difficult, but very enjoyable

Total time: 28min

Stretching my hips and shoulders for 10 to 20min was not only a great idea, I think it is necessary for daily training. I feel loose and bouncy as fuck.

Saturday, September 24, 2016

High Frequency Day 2

Day 2
Drank a bit last night, but was still in bed by 1230a. Got up at 730a to train.

Squat warmups didn't feel great. I'm not sore...it was more like my muscles and tendons being like 'wat, this shit again?'

Once I hit yesterday's max, it was clear I had way more in me, so I kept going.

Front Squat: 300 (PR)
Partial Front Squat: 565, hold for 3 sets of 5 seconds
Overhead Press: 170x1, 130x8
T bar rows: 4 plates x 6. The mother fucking bar kept on sliding away. Chalking today up to a loss and finding a corner to lift in tomorrow.

Total time lifting: 32min

Notes:
The front squat felt good, but is likely a fluke. We'll see tomorrow. The overhead press was brutal. A grind all the way up. I added a backoff set for some smoother volume. I heart partial front squats, and they're so easy to level up. Let's keep this train moving.

I stretched today and yesterday for 15min after lifting. This is something I've never really done before, but I'm a fan. It definitely aids the way I feel post workout. I came into the gym today ready to bust shit up. Gooooooood. Gooooooood.

Friday, September 23, 2016

High Frequency Training Day1

High frequency weight training usually comes out in articles holding hands with promises of increased muscle mass and strength from rapid nervous adaptations. I.e. you practice thing, you get better at thing, profit.

I've flirted with the idea of high frequency training for years. Every time I come close, the idea of super low volume scares me away. That being said, I owe it to myself to give it a go. My training right now is going well, but it's draining as all hell. I wish I could train more often, but I know that lifting with my current strategy 3 days in a row kills me. I am full of butts.

Today I started driving into high frequency training modeled after Eric Bugenhagen ' s approach. It goes like:
- train 1-3 movements every day (Eric states less is better)
- 1 to 2 working sets per movement. Preferably hit a max single and call it a day
- when you hit a plateau (1-3 weeks), switch the flat lined movement for something similar

Absolute worst case scenario, I know I can get myself into the shape I want for next year's Dragoncon in 2-3 months. If there was ever a time to experiment with something new, this is it.

Today's training Front Squat 280x1
Overhead Press 165x1
TBar row 3 plates x 20

Thoughts
Easy all around, but it's just day 1. My energy before and after is very high (very different than I usually feel post workout). Squatting and pressing was easy even though I did the same thing in higner volume yesterday.

The entire session took 30 minutes. I used the next 20 minutes to stretch (something I rarely do for that long).

Friday, August 26, 2016

People are people

I just got back from a team summit with my company in Canada. Besides eating a shit ton of delicious asian food (ramen, korean bbq) and hearing what my coworkers thought I would look like after 4yrs of phone conversations (pasty, short, pants hiked to my nips, beardless, and a surfer bro), I got an opportunity to learn and reinforce some soft skills from the head honcho in HR.
Here are a few things that stuck with me...


1. Maslow ' s Hierchy of Needs when applied to stress
I'm not going to pretend I understand the full extend of Maslow ' s hierarchy of needs. In short, Maslow built a construct that tries to understand what motivates people (diagram from wiki is below).



Each need on the pyramid (starting at the base) must be satisfied before the subsequent needs further up the pyramid are something obtainable. The takeaway from my summit was that people tend to fall further and further down the pyramid the more stressed they are.

Professionally, I need to work on my approach to handling client problems with this in mind rather than moving them forward on my agenda.


2. Influencing people to do what you want by mother fucking inception

This topic is unrelated to the previous two (2), but nonetheless was impressive. Our presenter demanded attention in a way I've never seen before. She never once raised her voice or told us to do something. She was personable while also being professional. Most impressive, she displayed a skill (it was discussed during our seminar, but put into action on accident) that I would like to practice. Mother fucking inception, or getting someone to do something you want by making them believe it was their idea.

One of our team leads was standing and taking a call while our presenter talked. It wasn't distracting, but it was very noticeable. Instead of telling him to sit down, she asked him (with genuine concern) if he would be more comfortable if he sat down.

Holy shit. Everyone at the table is very sharp and took immediate notice to what she did (a good laugh was had Har Har Har). Without calling rank or imposing her will, she had created a situation where she was telling someone else what she wanted. If he accepted, he lost no face or pride. If he rejected, she would have continued on without skipping a beat. He had not rejected a demand, so she would have not lost anything in the process. If he got upset, he would look like a douchebag and have lost face in front of his team. It was literally one sentence that told a story, and I loved it. More than anything, I want to practice this for myself. How can I create a win win situation for both parties and still get what I want?

Sunday, July 31, 2016

Lessons I Have to Keep Learning

Fast lifts done right make me feel younger, stronger, and more athletic the longer I keep them in my stable.

Decent short term strength and size peaking is possible and (kind of) easy. The intensity and volume used to extract these peaks is not sustainable and will lead to staleness if used over a long period of time.

If your routine takes a spreadsheet to remember or is hard to read, it's too fucking complicated. Your progression should not read like a Java script.

If your goal is not sport or task specific, keep to powerbuilding.

Limit the number of main movements in your stable at any given time. Strive to increase the low and high rep maximums of these movements for as long as possible, then swap them out when you stall out.

An addendum to the above. 1-2 weeks of bad workouts is not stalling out. Focus on quality and quantity of both your rest and nutrition before making a call to change gears.

On the other hand, small bodyparts lifted exclusively for volume and the pump may swap out movements anytime.

Neglect abdominal work and conditioning at your peril. They are the glue that tie your effort into strength.

Speaking of conditioning...kettlebell swings are vastly underrated. For incredibly low risk, you can perform a useful form conditioning that brings blood to muscles that are apt to shut off or get extremely tight.

Practice all rep ranges. There should not be a point where you can not put up a decent 10rm in a movement you regularly practice.

I generally classify movements to keep myself honest. Every movement is a ratio between these categories, but there is always a focus on one or the other.
- moving weight
- feeling weight
- getting an extreme stretch and contraction with a pump as a goal
- isometric contractions and partials

Sunday, July 17, 2016

Injured Training: July 2016

On July 3rd, I blew most of the skin off my right hand with fireworks. Guess what, lifting weights and second degree burns don't really get along. Who fucking knew?

With the exception of herniating a disc in my back, I've never stopped lifting because of an injury (even then, I only took a few weeks off), and this time is no different. I really just needed to see what movements are in and which movements are out until my hand is better.

OUT
1. Rack pulls and shrugs
Any heavy pressure on my hand causes blood to well and splash out of the open burns (no fooling...I bled all over the bar). Although I can still hit ~600 rack pulls, the pressure is pretty unbearable to the point where volume is more a test of pain than it is training. Although I'm doing shrugs a bit lighter (425-500#), the bottom of each rep also hurts something wicked.

2. Sumo deadlifts
Same reason as rack pulls and shrugs. However, I may be taking an indefinite hiatus from heavy deadlifting. Before I got injured I was working up my 10 rep max on these, and actually hit my first long term goal of 405x10. The size increases that went along with this was pretty awesome, but the price I had to pay with the rest of my training isn't really worth it. I've found I get better size in my traps and better strength gains to my squat if I stick with Olympic variations instead of heavier deadlifts. I'm not a powerlifter...so fuck it.

IN
Other than that...it's pretty much business as per usual. I'm revisiting an old Hepburn routine for everything except my Oly lifts (which I go for a PR on every time I'm in the gym) with some added assistance for my weak points.

As a side note...I prefer floor press over bench press for a few reasons.
- I fucking hate asking a random for a spot
- I've yet to find a bench grip or width that's easy on my shoulders
- Bracing against the ground with a flat back feels WAY better than bracing my feet/hips against the ground

Front Squat 5x2-3, 3x6-8+
- ~2min rest in between sets
- Add one rep for the power and pump sets each workout. Increase weight when you hit 5x3 or 3x8
Overhead Press 5x2-3, 3x6-8+
- ~1min rest in between sets
- Add one rep for the power and pump sets each workout. Increase weight when you hit 5x3 or 3x8
- super set with weighted ab wheel rollouts
Assistance work
- Handstand pushups
- Lateral raises (drop set until failure. bent over, partial range of motion to avoid trap activation)

Powerclean or Snatch High Pull 1x5, 5x3-5
- ~1min rest in between sets
- increase the weight when you hit the max reps indicated
Floor Press 5x2-3, 3x6-8+
- ~1min rest in between sets
- Add one rep for the power and pump sets each workout. Increase weight when you hit 5x3 or 3x8
- super set with weighted chinups (same rep/set scheme)
Romanian Deadlift 1x10, 350 method
- ~2min rest in between sets
- the 350 method refers to completing 50 reps in 3 sets (i.e. you would hit your top set of 1x10, then the next sets would strive to hit 50 reps between the sum of all reps completed in the final 3 sets)
- super set with hammer curls (1x10 of cheat reps, 3x10)

Tuesday, July 5, 2016

This is not even my final form: July 4th weekend

To summarize...I had a hell of a weekend.

- 1st car accident
- Blew off most of the skin on my right hand operating fireworks
- Partied under a bridge at an impromptu rave

On one hand, this kinda sucks. On the other, I'm happy weird shit like this still happens. I plan on lifting later with my half hand to see how far I can push myself.

Good times. Gooooooood times.




Thursday, June 30, 2016

Fuck the fucking fucks

I got in my first car accident today. Some piece of shit turned left in front of me (he wasn't in a turn lane) as I was going straight. Cops show up and it's basically my word against his. No citations given out, I just listen to this clown talk about I turned into him instead of the other way around.

Lessons learned
- get a dash cam
If I had footage of this, he would have been ultra mega fucked. I would have enjoyed taking that bag of dicks down a peg after he lied his ass off.

- have my paperwork in line
My glove compartment is full of junk. The cop looked at me like...is this kike fucking serious? The other guy can't drive in a straight line, but he had his stuff ready to go.

- have sex with Cameron Diaz
Might be nice

Wednesday, May 11, 2016

The Difference Between Cheating and Breaking Your Diet

This has not been my best day.

I stumbled out of bed at 3:30am to catch a flight, work a full fast paced day upon landing in PA, then stumbling to my rental car in order to drive to get some much needed dinner.

After a whole 5min of looking, I booked it into a pizza shop and ate three giant ass slices. Immediately, I feel like shit. This wasn't some planned cheat meal used to restock glycogen or break a carb fast. This was me feeling depressed and too lazy to get a meat salad at the grocery store next door. I wanted to talk briefly about the difference between deviations from your diet. One plays a purpose, the other throws you off the rails.

Cheating on your diet plays a purpose. It refuels you, it allows you to let go and enjoy some decadence with friends (who usually look at you like you are a weirdo when you pass on every pizza and cake passed around), and reminds you that you can use food for pleasure rather than enjoyment periodically without any major detriment to your goals or health.

Breaking your diet has no purpose. It is filling a void, or replacing emotion with sugar and salt. 100% of the time I feel guilty after breaking my diet. Not just because I know I've set myself back days of hard work, but because I know I would have felt immeasurably better if I had just stuck to my plan and eaten like a human being.

Be a cheater, not a breaker. Get stronger.

Sunday, March 27, 2016

Real Strength versus Gym Strength

This weekend, we filmed movie 2 for my new channel, POWER LEVEL. The featured movement was how to clean and press like darth vader (a la Jedi when he tosses Sidious into the void).

We filmed the physical act first while I was fresh, and I quickly ran into a brick wall. Cleaning a human being was really not that difficult, but the press was next to impossible. I can make all of the excuses in the world, but the fact is, I was unable to press something above my head that would be cake on a barbell.

This type of thing pisses me right off. It always does. Physical acts outside of the gym should be a test drive of the sweat and blood I've left on the bar, not the other way around. I want to be strong enough for anything and everything. Not being able to do something like this is not ok. Although I'm starting to train for the Highland Games later this year, this weekend showed me that I need to push myself into the strongman gear and diet now rather than later.

Getting stronger.

Tuesday, March 22, 2016

Tips and Tricks: Positive Reflections

I want you to try something.

For the foreseeable future, say something positive (in your head) about every person you pass. Seriously, do it. It doesn't matter if they are attractive, an ogre, a screaming child, a happy couple...whatever. It doesn't have to be a complicated thought either.

"They have a nice style, I can tell they have pride in their appearance"
"His nose has a lot of character"
"I bet she's a great grandmother"

It does NOT matter if this person is being an asshole, minding their own business, or already being kind to you. It does NOT matter if these things are true. These are merely thoughts echoing around in your head. The important takeaway is that you make the tiniest effort to notice something good about someone else. Once you become comfortable with this expand this out to your surroundings as well.

"It's a beautiful mother fucking day today"
"The air smells wonderful"

The reason I'm asking you to do this is because of reflections. Ever notice that when you are feeling great, everyone else seems pretty cool too? When you see someone being a dick (in real life or online) you are less likely to get sucked into their negative vortex, and just end up laughing about the fact that they are losing their shit. Likewise, when you are feeling down, it's easier to notice that everyone around you is being a jerk.

The way you feel about yourself is a reflection of the way you feel about your world and vice versa. Beautiful thoughts and feelings attract other beautiful thoughts and feelings. Negative thoughts and feelings are chum for negative feelings as well. Projecting positive thoughts into your brain about the world around you (even fabricated) positively influence the way you feel about yourself by inviting more positive thoughts and feelings your way. In a sense, it is a way to 'fake it till you make it' for positivity. Try it for a week and see how your outlook has shifted.

One more thing. With all of these positive vibes in your brain about strangers, make sure to share these thoughts about your friends, SO's, and family. It's strange to think about, but people don't really get compliments that often. When compliments are doled out, too often they are direct and to the point, and do not have thought put behind them. You'll make someone's day who is close to you, and spread your own positive reflection even more.

Friday, January 1, 2016

New YouTube Channel: Power Level

A few weeks ago, my friend's wife asked me what I would do if money was not an issue. I had an answer in my pocket immediately.

'Create and publish content on youtube about strength training for cosplay. The channel would also feature all of the gaming shorts I've been writing for years but have never made.'

I was joking, and also trying to grieve (see my last post), but something clicked when I said that. How many times have I dreamt of putting on my Batman costume and creating an impromptu music video (answer every day I was stuck in Atlanta traffic). How many times have I imagined giving advice to people just starting out trying to look like their con hero or villain only to get paralyzed by (bad) advice or the standard 5x5 + GOMAD*? How many times do people spend their hard earned money on bullshit supplements because marketing is more powerful than reason? I've wanted to address all of this in a public arena for years, and my personality mixed with the admittedly fringe niche I'm going for are unique enough to make an impact.

This, however, presents an issue. I'm still a work in progress. My credibility will be incredibly shaky in the beginning stages of this channel both due to my incredibly average strength and my bodyfat percentage. Unless I get myself in line by the time I publish content, make the content about me improving, or be silly enough for people not to care (more likely, it will be a mix of 2 and 3), the channel may be dead before it begins. For the first time in my life, there are real consequences to not being in shape (other than no one wanting to take pictures of the chubby cosplayer). It's...fucking excited and scary. I'll start to post content on this blog as it starts to stream. No reason to lose a couple of years of history just because I'm starting a new chapter.

*GOMAD = gallon of milk a day
I kept 3 gallons at both my house and my office. My gas could have been considered a war crime. I literally had to throw out sheets because my night milk farts had sullied them. I pissed off a girl cause I couldn't cum during a BJ. It wasn't that it didn't feel nice. It was that if I released tension and let my balls empty, I would release a mountain of day dairy in her Italian face. In short, be a nomad, don't do GOMAD.