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

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

High frequency 152: dan john 7 4/27/19

Catching the keto bug again. Fat is just so damn tasty bruh.

Workout
500 swings
Chinup 40 x 30reps

High frequency 151: dan john 6 but i am le tired

So tired. The woman will be the death of me. Mustnt stop. LOOKS LIKE YOU NEED A MED KIT SOLDIER LET ME WRAP YOU UP.

Workout
500 swings
50 btnp at 65lbs
Neck curls

Shoulder still hurts, but motion is lotion. I tried btnpp (nope), floor press (nooooope), then settled on light presses behind the neck with a wide grip.

High frequency 150: dan john 5 4/23/19

Worked out yesterday as well, but left leg started to feel hot and i quit the session. Finished up the volume this morning.

Relapsed hard into pornogg sunday. Ill tell ya man, it felt like shit. I had things to do and a day to do them. Nope. Instead i did nothing. Monday likewise was awful.

All in the recovery, but it's so weird how addiction raises its head. It tells you it's ok. That this is fun. That this wont hurt anything. Short term, addiction is right. In 2 days ill be right back where i want to be. But long term goals are collections of short term goals. Axe too many of these goals amd the long terms are fucked.

Workout (over 2 days)
Kettlebell swings 500 reps
Parallel chin 60lbs x 30reps
--do not increase weight yet. This wasnt hard but also not easy

High frequency 149: 4/20/19 dan john 4

Today was the easiest yet. Weird considering i was out late drinking. Then, immediately came home and ate a billion garbage carbs. Fat. You fat son.

Bloated af. Gross.

Last night out was actually amazing. Couple of things. Saw an old flame who had recently moved back into the country. Seeing her out an about a few years back would have been painful af. Last night when i found out she was married to the dude she had been seeing after me, i hugged tue fuck out of both of them. I was surprised how genuinely happy i was for them. This is great, so so great. Im in an amazing place right now and i love it.

Also last night, an older woman (def in my age range cause cmon) was macking super hard. I admire the direct approach, but even if i was interested and not involved already, im dogshit at responding to it.

Workout
Kettlebell swings 500 reps
--5x(10,15,25,50)
Rear delts 150 reps
--5x(5,10,15)

I wanted to do hspu, but my left shoulder has beem feeling shitty. Going to stick with pulls and rear delts until it feels better.

High frequency 148: dan john 3 4/19/19

Couple of notes...
- still tired af
- sex drive is, fine. There when i need it
- back feels amazing!!!!!

This is still really hard.

Workout
Kb swings x 500 in 5x(10,15,25,50)
Chinup 30x30 in 5x(1,2,3)
Stretches
Some rear delt work

Next press will be a hspu. Loading will be difficult given my setup, so i can try for more reps instead of weight or rom.

Try1: 1,2,3
Try2: 2,3,4
Try3: 2,3,5

High frequency 147: 4/17/19 dan john 2

Holy fuck today was hard. I had to take longer and longer rest periods near the last clusters.

The good news is i can see some long term potential with this as a mesocycle. Do one month for fat loss and conditioning, then 1 to 2 weeks of strength. Repeat the fat loss with a slightly higher weight. Or...fuck the strength entirely. I can get a pretty damn great workout with my rings, a rig, weights, and an adjustable kettlebell.

In either case, im excited to see what i accomplish after 20 workouts.

Im still coughing shit up. At this point, it's literally dried mucus stuck trying to get out. Im coughing it up in chunks instead of wet sacks. 2 things drives this: sex and conditioning. I literally coughed out 5 giant chunks that must have been queued up.

Workout
Kb swings x 5 rounds of 45lbs
10, 15, 25, 50
Dips 2, 3, 5 reps

High frequency 146: 4/16/19 danjohndanjohn

Seeing myself dive back into the annuals of my programming being too complicated. Each training session has chased strength, hypertrophy, conditioning, and fat loss. Everything is getting slightly better or slightly worse, sp lets max one goal instead of 4.

The next 20 workouts will be dan johns 10,000 kettlebell workout. The goal is fat loss. Go.

https://www.t-nation.com/workouts/10000-swing-kettlebell-workout

Workout 1
Abs
Kettlebell swings 10,15,25,50 x 5 rounds
Ring chinup 50lbs x1,2,3 x 5 rounds interspaced with kb swings
Stretch

Kb 500 rep
Chin 30 reps

High frequency 146 and 147: 4/11 and 4/12

STATS (getting back into this)
Sex drive: Low walking around. When Ana is here high af. Bless you girl.
Confidence: Medium
Energy: Medium/low

Interesting change to be honest. I may still be kind of drained from 3 things:
- being sick
- not switching exercises enough
- using higher reps for presses

I like the idea of linear progression, but if it has a longer term effect on everything else I may scrap it (for presses only). That aside, there is something so so much fun about hitting a max single press. Conversely, there are a number of presses where a max single doesn't really lend itself well (see: dumbbell pressing).

Workout 146
Chinup 45x7
--way worse than i was expecting
HSPU
--terrible, but im still sore af

Workout 147
Abs
Push press 165x3
--hahahahha are you kidding me???
Wide BW Chinups
BSS Leg Leg 90x13,8,5
Triceps
Rear Delta

High frequency: 4/10/19

Punch the clock day. Nothing great or bad.

Workout
Db push press 60x9
Bw chin x lots
Bss right 80x9,5,4
--wayyy easier  with dumbbells.in hands
Tri ext
Rear delt

High frequency 144: 4/9/19

I dunno how i feel at the moment. I generally felt better a few months back when i did less volume on my daily lifts. Max daily singles were fun and easy to regulate. They also left me feeling energized at the end of a session. Buttttttt, i also gained less overall muscle and strength (even if my expression of strength was still a+).

I used my assistance to fill in volume. Legs are new altogether.

This may be a good time to decrease volume or cycle exercises (leaning towards the latter, hellllooooo push presses).

Also also, i like the idea of returning to opposite assistance on the mains day. This means pull assist on push days and vice versa.

Alsox3, abs come first dumbass. Doing them last means no energy.

Alsox4, dance practice at night. My gas tank is low and it shows.

Workout
Parallel chin 65x4
--terrible
Bss left 80x15,8,7
Bw chins 10,8,6

High frequency 143: a joke, not great

Shoulders are still super sore from the weekend. Not a great session.

Workout
Ohp 155x1
Good morning 45x20,13,7
-- fine i guess. We shall see how i feel tomorrow
Hspu x4 lolol
Triceps
Start to do abs but my back felt shitty

Bruh you got fat again.

High frequency 142: less sick

Workout
Chin 55x8
--not bad considering the sick
Bss right leg 70x13,8,7
Cable Row 3 sets of whatever
-- i like doing these in the same day as chins. Possibly alternate assistance with light pulldowns or pushdowns, or pullovers
Cable curls
Rear deltz
Stretch

High frequency 141: 4/6/19

Been sick past few days. Thanks miami and chet. Been rethinking how to position both rest pause and legs training. Full body is my jam, and rest pause on upper body movements has been burning me the fuck out. We shall see.

Workout
Ohp 120x9
--terrible, but ive been sick so whatever
Bss left leg 70x17,9,8
Hspux12 > pu x23 > decline pu x20
Rear delts
Tricep pushdown
Stretch

Rest pause and linear progression

Beem digging deep into the body cavity of rest pause these last few weeks, and im enjoying what ive found.

Pros
- increased strength and hypertrophy
- allows me to milk a single exercise longer

Con
- recovery is seriously impacted. Since im training daily, push/pull is no longer an option

Previous to rest pause, ive been using straight linear progression. Increasing the weight every session while shooting for the same or greater reps (knowing that eventually theyre going to drop).

This too has been working well, but ive seen a rapid dropoff on reps a little too soon. Also, working with higher reps means i never really burn out or get that heavy until i hit a wall.

Rest pause grants me more volume per main exercise without breaking the bank.

What im using
- Hit a set at your working weight with as many reps as possible. Stop when a rep loses most of its speed or form breaks down
- 15 deep breaths
- repeat a set with the same weight
- 15 deep breaths
- repeat this cycle until youve done enough reps between sets 2-??? to equal the reps from set 1

Example session 1
Ohp 135lbs x 12
15 deep breaths
Ohp 135 x 4
15 deep breaths
Ohp 135 x 3
15 deep breaths
Ohp 135 x 3
15 deep breaths
Ohp 135 x 2

Example session 2
Ohp 140lbs x 11
15 deep breaths
Ohp 140 x 5
15 deep breaths
Ohp 140 x 2
15 deep breaths
Ohp 140 x 2
15 deep breaths
Ohp 140 x 1
15 deep breaths
Ohp 140 x 1

Change exercises when you are unable to increase weight on the bar

Routine
Day1 Vertical press
Day2 vertical pull
Day3 legs
Day4 horizontal press
Day5 horizontal pull
Day6 legs
Repeat

All days start with abs and end with conditioning
Press days:
- follow main press with triceps
- follow triceps with light rear delts
Pull days
- follow main pull with biceps
- follow biceps with hspu drop set (hspu > pu > decline pu)
- follow hspu with light rear delts
Legs
- follow main legs with hamstrings or glutes

High frequency 140: 4/1/19

Back from miami music week. Feeling worn down but not too terrible.

New strat for festivals is:
- meat salads
- propel
- airborne

Instead of backloading these events, i need to work on building the house of cards first.

Workout
Abs
-- so hard today
Bss goblet 65lbs, rest pause
- right leg x14,9,5
- left leg x15,8,7
-- makes more sense to do both legs together. Cutting out other assistance so i have time
Rowing 5 rounds 40/10
--rough

High frequency 139: 3/26/19

So sore. So incredibly sore. Rest pause feels great, but im already seeing a couple of things:
- i need more protein
- i need to not be so fat lol. These past few weeks have not been healthy
- i need to manage recovery in a major way

Point1 is easy. Eat more god damn protein dude.
Point2 is simple but not easy. Get back on the fasting and keto train during the day.
Point3 is in the air. Methodology:
- running a 3 way split. Literally push/pull/squat
- Condition daily, rear delts daily, abs 1-2x daily
- get to sleep earlier
- take a day off when i feel like ass upon waking

Bright side that needs to be mentioned is my back feels great again! I have some pain management (not nsaids) for when i fuck up, but i think im good for the most part.

Workout
Abs
One arm cable row 140x12,3,3,2,2,2
H curl 30x10,4,4,2
Rear delt 10x24/32
-- rest pause up to the reps for each arm
Condition 40/10, 7 rounds

High frequency 138: 3/25/19 bday workout

34 bitches. Didnt sleep enough. Weekend nutrition was bad. Really really bad.

Workout
Abs
Dips 75x8,2,2,2,2
-- thats about right for mah fat ass. Time to cut boys
Triceps
Rear delts
Bss left leg 55x20
Rowing 40/10x4 rounds

High frequency 136 and 137

Workout 136
Abs
Ohp 115x12
Rest pause 115x2,2,2,2,1,1,1,1
--15 seconds rest between rp sets
-- for workout 137 and on, use 15 deep breathes
Bw chin x 8,3
-- since using rp, remove pull from push days
Bss left leg 50x20
Conditioning!!!!!
-- row machine is safe on my back!
-- 4 rounds 40/20

Workout 137
Abs
Parallel chin 35x9
Rest pause 35x3,3,2,1
Rope cable curl 65x12
Rest pause 65x4,4,4
Condition 40/20x6 rounds
Bss right left 55x11
-- do this before conditioning dum dum
Traps thick band x12
Rest pause 4,4,4

High frequency 135: 3/19/19

Tale as old as time

Arms weak as they can be
Shoulders still looking jacked
Then my ass gets repeatedly smacked
Unexpectedly

Just a little change
Small progression in the least
Assistance now to fail
Face is turning pale

Beauty and the beast

Workout
Abs
Parallel chin 75x5
Hspu > pu > decline pu
-- to failure again. This was helping to add more volume
Cable curl
Rear delts
Band traps
Bss left leg 45lbsx20
-- getting way easier

High frequency 134: kinda in discomfort

I cant win man. Weeks of ab exercises have helped to heal my back, but now im growing some inflammation around my adonis. Fuuuuuuck me.

Sex hurts less than it did a few weeks back. I think most of the pain comes from twisty positions and less from physical activity.

Workout
Abs
Dips 65x16
Pullups parallel 3x10
Band pushdowns
Rear delts

High frequency 133: 3/14/19 took a break

Holy fuck ive been tired. Every god damn year, plant jizz just wrecks me. AHHHHHH.

I restarted oly lifting today starting crazy light. It was still super hard. Both a little scary for my back, and it unveiled how bad my conditioning has gotten. Although my upper body is looking pretty damn good, the lack of lower body work has left my quads and glutes soft. It's all perspective, but i hate my legs and ass at the moment. I need them strong and fast to match my upper body.

Workout
Abs
Snatch high pull 135x10x3
Hspu > pu > dec pu
Curls
Rear delts
Neck

High frequenccyyy so tirredddddcccxjsnsnsmkm

No fate but what we make

Workout
Parallel chin 65x7
--good
Hspu complex

High frequency 132: 3/5/19 back to some horizontal stuff

Returning to horizontal work reminded me a few things:
- this is a nice mental break
- horizontal presses and pulls can be done heavier and are easier
- my strength on horizontal goes up automatically the more i do vertical

Workout
Floor press 185x13,6,1
--best set ive ever done by 1 rep. Still not terrific, but a nice barometer of things to come
Cable row (1 arm) 140x19, 115x20, 115xpartialsx7

High frequency 131: amazing weekend. Thank you i feel terrible

I feel like a tank ran over me. My diet, sleep, training, and health have all retro graded weeks. I wouldnt trade this weekend for the entire world. Ive had vacations that were not this great. Every time i think about leaving st pete, weekends like this drag me kicking and screaming back into the fold.

Lets recount the events:
- ana left for nashville. Sad i didnt get to see her, but we texted/talked all weekend. It feels great to miss and be missed
- fri night ichicoro dance night. Friends all bailed by 11. I was having such a great time that i stayed for hours solo
- sat afternoon beach day, competitive volleyball, and acro yoga
- dinner party i was way too intoxicated to be at
- hot tub pt1 at dinner party
- hot tub pt2 at post dinner party dj party
- rough breakfast
- return to alexs pool. Set up a wook shantytown

Workout
So bad
Abs
Ohp 140x4. Barely
Wide pullups

High frequency 130: 3/2/19

Not hung over, but not totally ok either. Strangely horny af. Herro peen. We are in public so stop ok? PEEN. BAD PEEN. BAD PEEEN.
...this everything feels nice

Workout
Abs
-- leveled up to more volume after 2 weeks!!! Sets are now 5/3/2 reps instead of 4/3/2. Shooting to hit 6/3/2 in the upcoming weeks
Wide chinup 30x6
-- still wayyyyy weaker than other variations. Im gonna keep doing them for the difficulty factor
Hspu > dips > decline pu
Cable curls
Banded trap work
Rear delts
Banded neck extension (mehhhh)

The 'i just want to be better' commercials

Article summary: (stealing this statement)
An ounce of prevention worth a pound of recovery.

If i wasnt a slave to marketing before, i sure as heck am paying attention now. Commercials are not selling a product. They are selling an idea, a lifestyle, a paradigm shift. If only i had X, i could make progress, I wouldnt be in pain, she may fuck me, etc etc etc.

The commercials im thinking of specifically are medications geared towards the elderly and the odd 5hr energy commercial.

Elderly something something hurts
These are always somewhat similar. There are less talking heads than in commercials targeting a younger audience (Its a gamechanger, change your life, i cant live without it, who goes on a commercial to be a talking head CRAZY PEOPLE THATS WHO). More so, you will see the actor or actress doing something completely normal.
- Walking with their family
- eating at a restaurant
- pointing at things with grandkids. Lookie here...sonny?

When you are injured, and hurt, and depressed from said hurt, these normal things consume you. All i can think about is how good life will be when i can move and dance and fuck without pain. These normal things are worth everything.

To repeat: an ounce of prevention is worth a pound of recovery.

Im doing now what i should have been doing for years.
- abdominal exercises. Daily
- forearm exercises. Daily
- stretching. Daily
- rear delt work. Daily
- neck strengtheners....not daily but a few times a week

Im about to become a mother fucking bullet proof expert, because ive seen both ends of the pool. The shallow end seems boring until you are drowning.

When do you get hurt? When you get complacent with your training. When you ignore you prehab. Most of all, when you think you can't.

Do your prehab. Do it often. It's not sexy, and it wont directly make you jacked and tan, but it is the key to long term health and stability. If you are hurt, you cant do normal activities or special moves

High frequency 127: 2/27/19

Feeling stronggggggg

That being said, my back was great going into the weekend, but now feels kinda just alright. This is ok, progress wont always be linear. I stoppes doing my exercises 2x a day, and that's just not an option.

MAIN QUEST: HEAL BITCH HEAL

Im going to restart doing bodyweight squats on the reg with bfr bands. My butt and legs are depressingly small and weak. Even stan efferding didnt stop leg training when he was healing his back. He shifted his training to movements he could do pain free. What's a few sets of bw squats per night?

Workout
Abs
Parallel chin 55x7, 30x10, 10x10
Hspu > pu > dec pu
-- not going to failure here
Bicep cable curls
Band traps dropset
Rear delt raises 5lbs

High frequency 126: 2/26/19

Slightly better today, but my back feels off. LAME.

Workout
Abs
-- almost threw up. Not cool
Ohp 135x9
--lost a rep, but this is still the best set at this weight ive ever done
Parallel bw chins x3
-- it's better if i finish one exercise before moving to the next
Tricep pushdowns, bands
Rear delt raises
Quad stretches

Traps and herniated discs

If you want to skip the article...tl : dr
- overhead pressing (dumbbell, barbell, klokov press)
- handstand pushups
- resistance band shrug dropsets
- neck curls

If youve seen the litany of hot complaints ive been dropping for the past few months, you will notice the common theme BUT WHAT WILL HAPPEN TO MUH TRAPS.

Man i fucking love traps. Most movements i use to build them are complimented by performance enhancing, boulder shouldering, and glute growing add ons. They are stronger than you think and more resiliant than you know. But god damn, do they look cool or what?

Ive accepted the fact that my glutes will have to catch up to the rest of my body in a few months. Although they are still getting worked, their progress pales in comparison to the rest of my body. I have not accepted the fact that my traps will lag while my back recovers. Thankfully, i dont really have to.

Make no mistake, olympic lifts and front squats are mega awesome trap builders. I miss them and want them back. But in the face of injury, the options below are money.

Overhead pressing
- dumbbells, one or two arm, with or without light bands
- barbell
- klokov pressing
- push pressing (NOTE: be careful here. Ive had mixed responses from my back when catching the bar)
- handstand pushups

All pressing overhead is going to engage your traps. Ive found that horizontal standing or kneeling presses are easier on my back than horizontal (the leg drive on bench press hurts).

Handstand pushups are another avenue for the same result.

Resistance band shrug dropsets
This is what i came here to talk about. The problem with barbell shrugs and a fucked up back is the equal tension on all parts of the movement. Even reverting back to 225 or 315 hurt. My usual power shrugs are not options at the moment.

However, replace the barbell with SEVERAL resistance bands. Baby, you got a stew. The tension at the top of the movement is still hundreds of pounds (depending on the amount and type of bands youre holding) but has minimal impact on compressing your discs.

Your set will go something like:

Holding 2 to 3 bands
- as many reps as possible with a hold at the top and a slow eccentric
- when you cant do holds anymore, do as many quick shrugs as you can
- drop one band, repeat the process until you run out of bands

As the band tension gets lighter, extend the range of motion (i.e. try to do essentially a high pull with a hold) to add in some delt work as well.

Neck curls
This has been a pleasant find. My neck has been injured a ton. It sucks and im tired of it happening.

Much like ab work to fix my lower and mid back. Neck work is done as much to protect my neck as it is to build my neck and traps.

In this state, lighter work feels better. As ive stated in previous blogs, im a big fan of 10x10 with 10s rest between sets. Credit to alpha destiny.

Dan john and (A+B+C = D)

A+B+C = D
Or
A = Upper body presses/pulls
B = lower body a la knee extension and hip hinge movements
C = abdominal
D = total fitness and performance

Dan john brings this formula (sic: it's just a visual aid to tell a complicated tale) into vogue to illustrate why and what he focusses his atheletes on.

Increasing:
A = small effect on D
B = noticable effect on D
C = not a direct effect on D, but without it A and B fall apart

Im learning this lesson way too late, and not for the first time. 2015 was my most bulletproof year. Neck, shoulders, hips, whatever. I could lift the world and be fine.  The difference was that every training session focussed on weighted and unweighted ab wheel rollouts.

The injuries i have are annoying, but it's ridiculous how quickly my pain and discomfort have gone away with the addition of corrective exercise.

High frequnecy 124: 2/25/19 today sucked

Everything feels hard. Moving, sleeping, lifting, etc. Definitely a -10% lifting day. Annoying, but also rare. Moving right along.

In other news, had a surprise date 3 with ana on saturday. She is friggin amazing. Ive got a good feeling about this one.

Workout
Chinup 55x7
--terrible
Hspu on 1 blockx5
--terrible
Band curls
Band shrugs
Band leg curls

High frequency 123: ohp feels gooood

Feeling goooooooood
Weight was a little heavy today (despite me getting a pr), but i went hard last night.

Workout
Abs
Ohp 130x10
--fat grip
Wide bw pullup 28reps?
Tri pushdowns
Neck work 10x10
Rear delts

Lessons from dbz: brain vomit

I had an imaginary conversation in my head this morning and wanted to mind vomit.

The theme of dragon ball z (dbz) is breaking barriers. There is always a genetic component to your ceiling (see: humans v saiyans), but your ceiling is almost invariable:
- higher than you think
- higher than most who didnt work as hard

The 3rd most powerful human is still super human.

The takeaway i really wanted to talk about is the mental barriers that preclude all hero related powerups. Every, single, one. The saiyans had always been up to snuff power wise when it comes to ascending to a new transformation. The barrier has always been mental.

That being said, said saiyans still needed to train towards achieving the min requirements for a new level up. After leveling up, they spend their time tweaking and optimizing their new forms. This is in stark contrast to frieza; naturally the strongest fighter ever born, and overzealous for revenge the moment he achieves new power.

So how does this translate? The way i read this could apply very easily to depression. Every time ive been in a hole, the answer was invariably 'i chose to be better.' Try telling a depressed person to decide to be better. I dare you. I double dog dare you (pls dont do this, it sucks to hear and makes me want to punch a hole in your face). Although the trigger for beating depression is always mental, a multitude of different behaviors and actions are the catalyst. Its never, ever, just one thing.

High frequency day 122: date was noice

Her brussel sprouts beat my gouda mac. Im not upset about this. A+ date

Workout
Hspu x 15, pushup x20, decline pu x 6?
Wide pullup 25x6
--really hard
Band traps
Cable curls
Rear delts

High frequency day 121: 2/21/19 date 2 bitches!!

Dinner date tonight with the woman i went out with last saturday. Super pumped for this. It's been great getting to know her and see where this can go. Also...i think ive got to just accept the fact that ill always have a hard on for older women.

This isnt a new thing. From the moment i turned 18, my desired age range was 30-50. It's not that younger women aren't sexy. Far from it. But there's just something awesome about a person who is completely comfortable with who they are.

Ab workouts are going great! Lower back hasnt hurt or felt weird in days. My upper bacl oddly has felt a little weak. I dont know if this is due to muscle breakdown (i am doing a fuckton of upper back work) or it's spinal. Being cautious.

Workout
Klokov press 135x4
--not too bad!!!! I made the right call to not go for a single. I double i will unless im doing something that works well with all out hails (see: floor press, push press)
Parallel bw chin: 67 reps
Tri ext 3x10-15
Band leg curl
Rear delt band holds 2min side
Neck ext 10x10 with 5-10lbs

A word on the neck work. Alpha destiny gets the credit here. It's been difficult for me to work my neck while:
- finding a methodical way to increase weight or volume
- staying safe

Particularly on point 2, headstands are great, but i started getting danger feedback from my back....so shenanigans.

10x10 was a great way to get in some easy risk free volume. 10s rest between sets.

High frequency day 120: 2/20/19 shouldersssss

Chaos

Workout
Mcgill abs circuit
--side planks getting way easier. I dont feel HEAVY when doing them anymore
Ohp 125x10,7,3
Parallel chin 45x7
--not great, but not terrible. I did 100 bw reps yesterday, and i slept like crap, so this isnt the worst
Band tri pushdowns
Band rows
Band curls
Rear delts

High frequency 118 and 119: eric bugenhagen and his freaky delts

Workout 118
Dips 45x16
--could have done more. Triceps felt...weird. not bad, weird
--following this with hspu is not a great idea. They should be their own thing (use extended range of motion or a weight vest for increased difficulty). My reps are just not high quality when my shoulders and tris are fatigued

Workout 119
Bw chin x100 reps in 14 sets
--used rings, chinup grip
--avg reps/set was 7. No failure, 1min rest between sets
--this is a good mix up from weighted  chinup days
--goal is to decrease sets to 10 before i increase volume
Chest support rows 35x19,14,12
--difficult. Wtf this was so light

High frequency 117: date went soooooo good

Back feels great, spirits are high, and stress is low. This is a great mother fucking day to be above ground.

It's insane how good my back feels after 4 days of daily ab exercises. How good is this going to feel in a month? In a year? This is brilliant. As much as I'm not on alpha destinys programming, i can appreciate the emphasis he always puts on ab and lower back support. I want to think about goals in terms of priorities.

Bullet proof > mobility > strength > size

Who am i?

Workout
Abs
Chin 45x10,7,3
-- good! Making progress
-- weight 200, +45lbs
Pulldown x lots per arm
-- be more careful about rotation here
-- try a cable row next time (chest supported)
Rear delts, minimal work to be honest

High frequency day 116: abs still weak

Couple of things:
- i made bone broth and holy fucckkk it's good. Next time ill use the instant pot
- date night tonight! Lets doooooo thisssssssssss
- ab work is going great. Im still weak but i can feel it actively fixing me wtffffff
- sex drive is > 9000
- splitting workouts into push/pull has positives and negatives

Positive: getting more reps on main movements
Negative: assistance (hspu) is greatly affectex

Workout
Ohp 120x12,7,1
--got one more rep than 2 days ago with more weight
--rested 2min between sets
Hspu x12 > pu x 20 > decline pu x 15
--last rep is negative
Tricep pushdown with bands
Rear delt raises 30x20, 5xlots
Hamstring band curls

High frequency day 115: 2/14/19 aaaabbbbbzzzzz

So, in the interest of my new main quest, ive got prescribed ab exercises 2x a day. The complex itself takes about 7min and serves as a great warmup for lifting (and a cooldown at night).

Ill be honest, this shit is hard. Im not sure if it's hard because im injured, ive neglected it, or im just older. C c c c c c combo breakah! The weirdest thing ive felt come with age is feeling heavier, despite being lighter than i have been in years. Im moving through molassis. All the more reason to get well! You know what makes me feel fast? Olympic, fucking, lifts.

In an ideal world, i would love to hit my lifts like:
- day 1: oly, leg assistance
- day 2: push, push assistance
- day 3: chinups, pull assistance

Im still figuring out how im gonna combine high frequency and linesr progression. Today is day 2.

Workout
Abssssss (more on this later)
Parallel chinup 235lbsx8,3,3,3,3
Band curls
Rear delts

Major notes are:
- relegating pulls to pull days and push to push days
- handstand pushups can be a main movement. Not sure why i havent tried this before (hspu, vest hspu, extended rom hspu, best extended rom hspu)
- adding more movement variety during the week. We are NOT doing max singles while i recover. Instead we are working up to said max singles (or close to it)
- rear delts are still every day. My shoulders are looking sexy af

Linear prog
1xamap (not to failure)
If first less than 20 reps, then do more sets until you hit 20 reps
If you take more than 5 sets to hit 20 reps,
1xamap, 1xamap, 1xamap (decrease weight by 10-20% per set)

High Frequency Day 114 and back news

So bad news. I don't have 1 herniated disc, I have 3. This prognosis needed to happen, but my only reaction is rage. Rage at the chiro who charges me weekly to do a useless adjustment and who told me I should never squat heavy again. Fuck her.

I'm motivated as fuck to get better. My main quest is getting well and getting strong. This means a shift, but who fucking cares. I want and need cleans in my life. I need to feel like I move without pain. I need to be jacked and tan.

I'll start including my rehab work in my daily posts as well.

Workout
OHP 115x11
Acc: One arm pulldowns
Acc: Rear delt raises (chest supported, actually felt GREAT)

Rehab work (last night)
Walking lunges
Glute bridges
Banded good mornings and RDL's (little iffy on this)
Planks (likewise, iffy)

High frequency day 114: 2/13/19 gettin strongggger

My back hurts, nothing i can do about that until Sunday's massage. Otherwise, im feeling strong as fuck after a return to bugenhagen esque wisconsin dealeo training.

A remainder of what that is:
Top set 1x1-2
Optional backoff set 1xamap
Bodyweight assistance extended set (these are MONEY for extra free volume)
- hspu > pushup > decline pushup
- lat pulldown dropset
- row dropset
- rack chin
Optional arms
Rear delts
Stretch

Ive been switching off on a push day and pull day. It's felt great so far. Eventually, i would love to work conditioning work back in a la oly lifts.

Workout
Chin 82.5x2
--easy set. I got 80x2 monday followed by a 90x1, so ill slowly ramp up the weight
Chin 25x6
--ascending sets all worked in some solid volume too
Hspu complex

High frequency 113: 2/12/19

Feeling pretty good. Car shopping tonight which SUCKS. 1000000 ants is leaking power steering fluid at an expedited rate, so this has got to happen.

Life is getting complicated, so im simplifying my lifting. Bugenhagen is fun, easy, and requires literally no programming.

On the docket right now:
- work less hours. Be deliberate
- find a new car
- plan new ways to save money
Idea1: booze. We are done. You won't be missed.
Idea2: investigate power leaks in my house. My power bills are nasty
- dating
- going out during the week
Idea1: maker space
Idea2: meetups, free stuff only
- explore ideas on making side income
- get sun while you work

Positive reinforcement only! You can fucking do this!!!

Workout
Ohp 165x1
--GET AGGRESSIVE BFKFNRKCUFBE
ohp 115x13
--love this!
Lat pulldown stretchers, full rom, and partials
Tri band pushdowns
Rear delts
Stretches

High frequency 111 and 112

Got in late last night. Got a lift in before bed, and another post mri this morning.

Fuck pain. I got dis.

111
Bss 155x1 fuuuuck this
Ohp 160x1
Stretched and hurt myself

112
Chin 95x1, lots of volume leading up
Chin 35x6
Hspu complex

Thoughts. I am reverting back to upper body only (except bw work at home). I hate that this is happening, but it's happening.

Daily lifting schedule

It's worth mentioning my daily routine since lifting in the morning has become my regular pre work ritual. The last time i attempted daily lifting, i lifted at night, and usually got home by 8 or 9p. Dead. Tired. Hungry. The phase shift to the morning makes exercise as a part of my day instead of a checkbox.

Night before:
- brew coffee, place in fridge
- pre pack gym clothes and work clothes. DONT FORGET DEODERANT AND A TOWEL (little towlie voice: oh man, i have no idea whats goin on)
- supplementation with magnesium, nac, 5htp
- complete 1 to 2 small cleaning tasks in my house (this fucking helps)
- read
- in bed 930-1030

Morning:
- arise 630a
- slam coffee prepped the night before
- take a tiny bit of mct oil. Down daily supplements
- take a dump
- out the door by 7a latest
- lift 710-745
- coffee shop by 8a, write my daily blog

Higb frequency 110: 2/7/19

Worn out from work but not stressed. Almost asked somone out to a special needs valentines day dance class I.E. I NEED TO CHECK DESCRIPTIONS OF EVENTS BEFORE I SAY IM INTERESTED. She must never know.

Workout (still on the dan john train)
Zercher squat
135x5
185x5
205x5
225x5
245x5
--hard as fuck, but i relearned how to use my hips and butt butt. The remaining sets were mega easy
195x5
215x5
Hspu x 20 , 1neg > pushup x24, 1 neg > decline pushup x 7, 1 neg
Leg curls, why not
Rear delt raise 5lbsxamap per arm

High frequency 109: 2/6/19

Workout
Btnpp
135x5
165x5
185x5
205x5
215x3,1
175x5
195x5
Neck curls
Plate raises

High frequency 107 and 108

Recovery from the weekend is recovery. I hate booze and like saving money. Why, do, i, do, this????

I feel crazy.

107 workout
Fs 245x1
Fs 195x4x3
Hspu complex

108 workout (kinda liking dan john approach atm)
Chinup
Bwx5
25x5
50x5
60x4
35x5
45x5
55x3
Headstands, band trap work, rear delt raise, stretches

Notes
- groin is super tight post squats
- max singles are starting to suck, and my conditioning is in the toilet (expected given recent lifting changes)
- band trap work is essentially band snatch high pulls and shrugs. This...can be done daily? I certainly will until i cant

High frequency 106: 2/1/19

Chinup 105x1
Split squat 185x1
Rear delts
Glutes

Knees felt a little knocked up today until i started lifting. Not sure if this is the floating pain Perryman and Broz talked about. Actual lifts were fine. My back felt a littlw squirrely though.

High frequency 105: 1/31/19

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

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

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

Stretches

High frequency 104: 1/30/19

Feeling good.

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

High frequency 103: feelin nice

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

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

High frequency day 102: compromises

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

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

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

At home, ill work in some bfr bicep training.

High frequency day 101: i hurt

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

Workout
Ohp 150x1
Fs 215x1

High frequency day 100: 1/25/19

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

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

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

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

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

High frequency day 99: 1/24/18

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

Workout
Fs 205x1
Band rows
Bamd pushups

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

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

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

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

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

High frequency day 97: smells like oldfield

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

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

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

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

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

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

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

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

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

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

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

High frequency day 95: date???

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

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

High frequency day 94: 1/17/19

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

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

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

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

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

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

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

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

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

I DIDNT LISTEN BECAUSE IM STUPID OK THANKS MOM.

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

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

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

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

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

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

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

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

Incorporating le old naturally enhanced program into high frequency.

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

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

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

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

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

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

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

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

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

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

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

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

High frequency 89: 1/7/19

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

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

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

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

High frequency day 88: 1/5/19

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

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

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

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

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

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

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

- day 2
4x8

High frequency day 87: 1/4/19

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

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

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

What if i cant ____ ?

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

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

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

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

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

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

Same dealeo for your lats.

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

High frequency days 85 and 86: new years lifting

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

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

Workout1
Dips
92.5x5
62.5x6
32.5x8

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

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

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

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

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

High frequency day 84: 12/30/18

This is the last day i train in 2018. Im breaking down mentally (physically...totally ok) and need a short break.

January 3rd ill be back at it with a vengence.

Since we are already here, i may try some shit i read about in a tight slacks of dezso ban article. We shall see.

All i know is im depressed, tired, and angry. Not sustainable. To be fair, i did not feel this way on the wisconsin method (possibly because the volume was too low to fail to recover from).

Workout
Chinup 55x5, 30x6, 5x8

High frequency day 83: 12/29/18 im hung over not dead

Lets review morning activities
- up at 830
- anime
- sleepybutnotangryhungover.jpeg
- grab peanut butter, honey, a spoon, and soda water. Breakfast
- 12p, so slow
- gym

Workout
Dips 90x5, 60x6, 30x12
-- i like these for slightly higher reps than singles. The first set was hard af
Cable rows
-- need to find more back friendly options for push day pull accessory
Kb swing 6 rounds 20/10

High frequency day 82: 12/28/18 afternoon dee light

Feel much better overall. Not sure where this doom and gloom is coming from. Dropping most carbs until i level out.

Sex drive: instant then gonezo
Mood/confidence: b+

A note about the sex drive. This is not to say it's absent 99% of the time, its more a boolean factor. When it's on, holy fuck it's on. Most of the time, it's just not.

Rewinding a few years, i slept with someone i shouldnt have out of the blue. The moment we started making out, i was so turned on it hurt.

I still think the porn free life is healthy and worth continuing, but i do not expect my dormant sex drive to suddenly be 18 again unless im actively sleeping with someone.

Workout
Chinup
52.5x5
27.5x7
2.5x8
--Still easy
Hammer curls
Kb swings
Shoulders
Neck

High frequency day 81: 12/27/18 still tired

Im dragging copious amounts of ass (although less than the past few days). Gonna back off on the squats at home to see if that helps.

A large factor here could be that my diet for the past 2 weeks was very carb heavy. Slowly shifting back towards keto-ish (high fat, medium protein, vegetables except around workouts or the odd carb dose).

Sex drive: nada
Mood and confidence: fine

Workout
Btnpp 225x1, felt a little heavy but moved quickly
205x3,2
185x8
Conditioning was hardddddd

High frequency day 80: 12/26/18 dragging of ass day 3

We are dropping carbs (except veges) until this fog leaves. I was describing what i feel to my buddy yesterday. Funny that he feels it in the same places.

With porn, carbs, whatever. I feel:
- my voice gets higher
- less confident
- more introverted
- a tight jaw
- more easily bothered or angered
- tension like someone is lightly choking me on the V coming around my neck

Porn free: 2 days. Woof. That's all?
Sex drive: 0. It will come back with a vengence, but the reliance on porn needs to fade
Mood/confidence: shit

Not sure if im doing too much in the gym or if im just generally burnt out (or column 3, are my weekend activities burning into my week).

Workout
Chin from rings
50x5
25x6
Bwx8
--turning hands to get some extra bicep action
Hspu, only 8 reps

High frquency day 79: ho ho ho

Went to a new gym today because the old one is under construction. Something great that happened was i was surrounded by people stronger than me. Holy crap that was nice.

I attempted to do snatch rack pulls, but that is still not on the menu. Overall weak day today.

We are back off porn. Read something on r/pornfree i really liked. It's worth mentioning again...saying i do not look at porn is an attribute. My name is Aaron, i am 5ft 11, and i do not look at porn. State it like a fact, repeat often. As stated in a previous thread, this is not a rail against masturbation. This is a fight against constant dopamine release. Every time im able to abstain, life just gets better. Im in better moods, my outlook is more positive, i treat my friends better, and i kill it harder at work. This is who i need to become.

Workout
Ohp 165x1, daily min was rough today
Ohp isometric 10 sets x 6 seconds

High frequency day blehhhhhhh 79 whatever xmas eve

I hate everything and everyone. So tired. So not batman. I am not the banana king. This is not an exit.

sex drive: 0
mood: 0
confidence: 0
back: hurts

Workout
Tbar row: 4p 1Q x10
--easy but it HURTS AHHHHH
--find back friendly rows (the row itself felt great, chins are not cutting it) a la ben bruno
DB Press 70x3 hoo ray

Fuck me standing I'm tired.

High frquency day 78: 12/22/18 youre not hungry for prs, stop eating

Two things happened right after an overhead 255 this week.

1. Porn
2. Failed attempts past my daily mins

Today in particular was disappointing. I hit my daily min easily. It was heavy without really slowing down. My instinct was to stop. My actions were to put another 10lbs on. Annnnd i failed. Im pushing for more dopamine release via sex and prs, and it's not healthy. Back to basics tomorrow.

Workout
Ohp 165x1, 175xfail
Ohp 135x4,2
Ohp 115x14
Bw rows
Tricep pushdowns
Kb swing, 53lbs, 4 rounds
Rear delts

High frequency day 77: 12/21/18 dragging ass

Maybe it's been a long week, maybe it's because i hit a grindish pr yesterday, maybe it's Maybeline (Got'em). I am dragging ass mentally and physically. I even look worse. Wowwwwwweewowwwwww.

All good. Annoying but temporary. I may take a day off if i still feel shitty tomorrow.

Sex drive/mood/confidence: poop

Workout: poop
Wide grip ring pullup
75x1, 45x3, 10x8
Hspu mech dropset
Curls
Depth jumps 4 rounds
Rear delts

High frequency day 76: 12/20/18 PR biatch

Got amazing sleep, woke up ready for love.

Sex drive/confidence/mood: a+

Workout
Btnpp 255x1 PR!!!!!
--225 is my daily min, 245 felt easy af, 255 got a little scary
Btnpp 205x3, 195x3
Ring bw pullups
Tricep pushdowns
Box jumps 5 rounds
Stretch

Thoughts for today
Although increased shoulder/tricep strength and size fed into today, im guessing plyometrics played a good deal more. Jump power ftw!

High frequency day 75: 12/19/18 no bench press i guess

Got more to write elsewhere. Fuck off nerd.

Workout
Reverse grip bench 225x1, 185x3
--both sets were ridiculously easy. The problem is both sets hurt my back. Guess this movement isn't in my deck of tricks.

Also, progress pic snapped yesterday. High frequency + conditioning = arms and shoulders are looking goooood and feeling healthy. 

High frequency day 74: 12/18/18 better, but still nausea prone

I feel 85% more human than yesterday, but i damn near puked near my last set of chinups. Some developments:
- heavier backoff sets (and more of them) may be worth exploring as opposed to 1 heavy and 1 light backoff
- when feeling shitty or more tired than the G man on day 7, some conditioning is better than no conditioning. Meaning, drop the rounds from 5 to 2 or 3

Workout
Chinup 110x1, not bad
Chinup 55x3x3, felt great
Hspu drop set, 15 reps on hspu
Ez bar curls 85x13, 55x21
Depth jumps, 2 rounds
-- love these. They felt awkward though
Rear delts

No time to stretch today.

High frequency: individual workouts mean nothing

Reread matthew perrymans book, squat every day, last week to see if i could gain additional tidbits about what im trying to accomplish.

The piece that rang true to me this time is 'individual workouts mean nothing.' My largest derailment on programs ive written (or naturally enhanced) is my interest dries up the moment the gains train does. This may happen for several reasons unrelated to the gym. Poor sleep, work stress, and (lets be honest) an occasional rock and roll lifestyle.

It usually goes like this
- The gains in reps or weight stop for 2 weeks
- small grief, acceptance, change movements
- new movement is weaker than it ever has been. Continues to get worse. Wtf.jpeg
- switch to another movement or reset weight entirely. Same shit happens
- get tired during work hours. Cant sleep. Classic. Start emotional eating, get fatter than when i started. Question my judgement
- change program. Ooooo i like this!
- repeat

High frequency means that stalled progress on a workout means absolute dick. There is no end goal of tapering (i.e. periodization, the answer to fatigue management), just work. The prs will come, and they will come without breaking the bank.

Fun little bonus.

High frequency day 73: 12/17/18 kill me with fire

No words. Can express. How bad i feel right now. Great weekend. Greeeeaaatttt weekend. But omfg kill me.

Party in your 20s:
My i think i need some water and a nap

Party in your 30s:
What do i have to do with minimal effort to hari kari? Im gonna shove vitamin c and tumeric down my throat cause i think thatll help oh god the goggles they do nothinggggggggg.

Workout
Ohp 165x1
Ohp 135x6
Ohp 105x16
Ring bw pullups
Tri extensions bw drop set
Kb swing 3 rounds lol
Stretch

Hit my daily min easily and called it quits. My backoff sets were interesting, as i gained easy reps on both (great sign, especially since im dying).

Noticed my arms are looking sexy af this weekend. Also noticed that im not really getting leaner atm. Dial in the junk time. I have further to go than i think.

Still greatly enjoying no discipline mode. No reason at all to change this up. The ability to choose an exercise based on equipment availability in my tiny gym is money.

High frequency day 72: 12/14/18

Very much a punch the clock workout. Felt good, enjoyed it, but nothing spectacular. Best things to note:
- reengaged neck training now that my cyst is donezo. Last week, inverting myself was way too painful
- box jumps for conditioning are moneyyyyyy. I may try depth jumps in the next few days as well

Workout
Chin 105x1
Chin 50x4
Chin 25x7
Zercher shrugs 135x3x10
--fun, but bothered my neck until i did my headstands
H curls 40x12, cable curls 95x???
Hspu drop set
Box jumps 4 rounds
Stretch

No discipline: week 1 report

Im loving this to be honest. Im definitely more sore due to the increased volume, but that's not really holding me back. It's so weird that this exact same methodology is something i railed against 8 years ago. Something along the lines of you cant confuse muscles yadda yadda. I mean, yes, you can't. But there is something to be said for switching to similar movements and overuse. I feel like im less likely to get bent up because ive been doing the same movement for 2 weeks straight.

How are we doing this?
- main movement
Decide before or at the gym. I know im going to do a push or pull day when i arrive, but the actual movement may change based on equipment availability. This is money because im not dependent on anything being free to start.
Top set is a daily min. Sometimes push it further, sometimes not
Backoff sets are 1-3x3-8 and 1-3x6-20. Dont overthink this, just get in some work with solid form

- alternate movement
On pull days, do hspu > clap pu > pu > decline pu
On pull days, do some sort of curl
On push days, do some sort of triceps

- conditioning
!!!Change what you do daily as well! Movement, methodology, etc. The goal is to sweat and be gasping for breath.

- rear delts
2 sets, one heavy partial, one light af

- stretch
I do quads, hips, hamstrings and glutes, chest

High frequency day 71: 12/13/18 TANK MODE

I feel amazing today. Everything is turned on full. Im gonna kill it today. Im so glad i got that cyst drained yesterday. The ability to not be in pain is so so nice.

Sex drive: super high
Mood/confidence: likewise

Workout
Inc dumbbell bench (30deg)
100x1
70x14,16
Ring bw pullups
Triceps bw ext
Kb swings 5 rounds
Resr delts 35x20, 5x72
Stretch

Only got my top set for 1. The rep was solid, but a second would have been a grinder. Next week ill retry for 2 reps. Its not much now, but ive never been able to incline that much. Given that this is my gyms top dumbbell, ill work on reps here.

High frequency day 70: 12/12/18

Going to a dermatologist today to look at the cyst in my ear. Fuck this thing. Whenever i do handstand pushups, pressure runs to the infected area and it hurtsssssss.

Sex drive: annoyingly high. Woke up with a boner at 5a that i refused to take care of.

Boner: fine bitch, youre not sleeping. WAHHHHHHH sex dreams sex dreams sex deams WAHHHHHHH

Still feel fine, but wtf.

Mood/confidence: a+

Workout
Chinup on rings
1x1 100, easy, set as daily min
1x1 110, wtf barely
2x3 50
1x8 25
1x5 25
Hspu mech dropset (14 reps on hspu)
Ez bar curls, 3 sets to failure
Hiit 4 rounds, dumbbell rdl

I really wanted to do hack deadlifts or pendlay rows today, but decided against it (happy about this decision). Anything that puts a lot of shear force on my back is out of bounds. Im still feeling great with rdl, ring pullups (weighted and unweighted), and cable rows as my main non press options. Eventually, i want to migrate in oly pulls again so my traps and back really pop. Long term, i would like to get back to front squats as well, but thats not a close target.

High frequency day 69: 12/11/18 slept in today

Couldnt sleep last night, so gym occurred tonight instead of this morning. It definitely felt weird to break my cycle. Also my roommage got so used to me leaving in the morning that she the same sang full volume from the moment she got up until the moment she left (lots of alexa, can you play that again).

Felt pretty good to lift at night again, but the gym was a fucking zoo.

I really enjoy the lack of discipline this week. Im still focussed every session (after all, ive got 1 movement), but i feel strong on everything.

Sex drive: back to nothing, but this is fine
Mood/confidence: a+

Workout
Dips 115x1, 55x11,5, 25x22,11
Bw tricep extensions
Kb swings 40lbs, 5rounds
Rear delts
-- i like one set of partials (30 to 50 lbsx30) followed by one light (5 lbs x 70)
Stretch

High frequency day 68: 12/10/18 dont do deadlifts dunce dddd

I was most of the way into doing rdls, then decided to do sdls instead. Brilliant! Dont do that again. Rdls are there for a reason...they are a recovery agent. Sdls are not. Also, you hate them. You hate them!!!! Wtf is wrong with you? If we go back to pulls, they will be heavy rows and oly lifts. End of story.

Sex drive/mood/whatever: fuck you

Workout
Sdl 335x3, why??? Easy but why?
Rdl 245x6
Rdl 185x21
Ring pullups bw only
Hspu > clap pu > pu > knee pu
-- got 20 hspu!
Rear delt work

High frequency day 67: 12/9/18 no discipline = no problem

Today felt friggin great! It def helped that i didnt eat a large dominoes poison flat the night before.

I may be a little more careful with how often i do neck work. Not sure if im doing more harm than good.

Workout
Btnpp 225x1
--this is a safe daily min. I could have kept pushing for a higher single
Btnpp 185x4,9
Btnpp 145x10
Ring chinups 70x3, 25x10, 10x8
Tricep pushdowns (cables)
Kb swings (5 rounds of 40/20, 40lbs)
Rear delts
Stretches

High frequency day 66: 12/8/18 you rack disciprene

Ohhh this feels great! No rules! This is as formatted as we get.
- hit a daily min 1rm-3rm
- heavy backoff sets 1-3x3-6
- light backoff sets 1-3x8-20
- super set everything with ring pullups
- on non press days: hspu > clap pu > pu > knee pu
- arm pump everyday (mix up movements)
- conditioning or cardio depending on time
- neck work
- rear delts and stretches

This takes about 40min unless cardio is in the mix. Usually i finish my main movement and pullups in 20min.

That being said, i feel wretched today. Yesterday was filled to the brim with shit i had given up. Post going out (which, i was sober when i left):
- large pizza
- porn

The silver lining here is i feel awful. Straight up terrible. Nervous, slow, inflammed, tired, shy, introverted, you fucking name it. Within a day, the inflammation i caused will be gone and done with. Then we can get back to progress.

Workout
Rdl 345x2, too heavy for a daily min
Rdl 275x3,3, still too heavy for backoff
Rdl 185x18,10, perfect

High frequency day 65: 12/7/18 a little perryman for you

I felt like mixing things up a bit. I can tell ive been jonesing to explore other rep ranges, methodologies, etc, but i get bored af 2 days in when i see the rigged progression i need to follow.

Ok...week 1 we do 8x3. Week 2 we try to add one more reppppppp. Gross. You mean i dont get to try this again for a week? What happens if i fail? That week is gonezo. How many weeks do i stick to this until i reach 3x8? Do i want to kill myself before or after reaching that goal?

The straw that broke rhe camels back was a top set of 140x2 banded ohp yesterday. Ya, that was fucking hard. Ya, i enjoy the bands (although i have no idea how heavy the top range of motion is). But the idea of that being it feels wrong.

Today we went more the route of matthew perryman (see: squat every day) than the wisconsin method. Instead of hitting a max all out single, i hit a difficult single with about 5 to 10 lbs left in the tank. Follow this by some backoff sets. Ez. Auto regulated, easy to follow, and i canswap out movements daily as needed.

The only things that arent changing are ring pullups. Those are great, and my back is looking sexy af despite the absence of heavy pulls.

Workout
Ohp daily min 165x1
Ohp 135x4,4
Ohp 105x12,10

High frequency day 64: 12/6/18

No surprises today. Banded overhead press is fucking hard! Lost a rep from yesterday as the weight increased, but i barely got 135x3 yesterday.

Only other comment is i want to avoid weighted chinups everyday. It feels better to do 1 weighted day, 2 bw days. My shoulders will thank me.

Sex drive/mood/confidence: meh

Workout
Pink banded ohp 140x2

Fuckin lemonade: getting stronger post injury

I want to elaborate on my post from this morning. Every time i get injured, i return stronger. This is not because the injured area reinforces itself (quite the opposite), it's because injuries force you to address what you have been successfully ignoring.

This may be soft tissue work, major muscle imbalances, tight muscles, a bad god damn diet.

Every injury has forced me to find a new way of working out the same muscles. While i may not get stronger in the recovery phase, im priming the pump to explode once the injury is healed.

This being said, i would not wish any of these injuries on my worst enemy. If i could return to age 26 before a herniated disc when i was able to throw 270 around like it owed me money, you bet your ass i would.

Be careful, lift with aggression, but know that injury opens as many doors as it closes.

Wisconsin Method Day 64: 12/5/18 Feeling better

Let's make some mother fucking lemonade.

There is nothing wrong with getting a jacked and strong upper body. I'm conditioning my lower body so I stay in shape. While this will not give me a strong squat or deadlift, it will set me up to have a strong squat and deadlift when I'm healthy.

Workout
OHP with pink bands 135x3
--this was a HARD triple
Weighted chins 70x3, 25x8,7,6
Triceps band work
Kettlebell swings
- 40lbs
- 5rounds, 40s on / 20s off
Stretches

Back bothers me a little bit. Annoying.

High frequency day 63: 12/4/18 i hate everything

Every god damn time i take a detour from wisconsin, i bail 2 days in. Why? Usually cause the progression scheme is fucking boring as fuck.

This time is was for 2 reasons:
- boring as fuck
- i feel tirrred and beaten up holy shit man

This makes me feel like when i was lifting 5 times a week with similarish volume. I was getting strong, but jesus i was tired all the time. I guess you can just call that under recovered? Ive got better sleep and diet habits now...but its the same result.

The idea of daily exercise cycles whole adding reps sounds great, until you look at a 5 week mesocycle. Holy fuck that is boring. I like wisconsin because it is scary, and useful, and strangely easy to recover from. If i cant strength, condition, and stretch in the same week without dying then wtf am i doing?

Sex drive/mood/confidence: booooooo

Workout
Pendlay row 185x8x3
Go suck an egg

High frequency day 62: 12/3/18

Mixing things up again. Getting a little too close to injury on a daily basis, so working on adding reps instead of weight for the next few weeks. Worst case scenario, gains. Oh noes!

Sex drive: non existent. Tried to force it last night. stopped myself and damn glad i did.
Mood/confidence: about 3.50

Workout
ohp 135x8x3
Ring pullups
Hspu > clap pu > pu > knee pu
Bw tricep mech dropset
Conditioning box jumps
- 4 rounds
- 40s on/20s off
Rear delts
Stretches

Wisconsin method day 61: 12/2/18 but you aint got no shrugs lieutenant dan

I like what Jamie Lewis said back in 2009: i could not love a newborn baby more than i love shrugs.

I havent been able to do shrugs pain free since my injury, and today is no different. I did a few sets then quit the more my back screamed. Its not even pain!!! I can feel the muscles around my back locking up to protect the original injury.

Post workout i did a ton of stretching and conditioning. I feel fine. But the damage has been done.

Workout
Shrugs 405x5x3
-- rack pull with an explosive shrug and hold. Easy as hell, but not great rigjt moew.