wisconsin method | pike pushup

I come back to the Wisconsin Method (i.e. Bugenhagen high fuckin frequency until a lift stalls) whenever im feeling conflicted on lifting strats. Why? Because it takes the bullshit out of lifting strats. No rep ranges. No sets. No mixes of movements. 

Main

Pike pushup 1xbw+60

Bw tricep ext x80

Rear delts x100

Condition

15min farmers

This shit is a great reminder that endless permutations of reps and sets does not make for a better program. When in doubt or lost at sea, simplify.

random daily high volume calisthenics

20 reps pseudo planche pushup

100 reps split squat

100 reps calf bounce

75 reps close grip bw tri extension

calisthenics | easy progression method

The best advice ive ever read on training comes from Dan John and Jamie Lewis.

Dan John: Never Let Go

"When things go wrong, simplify"

Jamie Lewis (nsfw warning, rando porn in his articles)

https://plagueofstrength.com/you-dont-have-to-train-in-gym-to-be/

Things this year have definitely gone wrong with my training. I havent gotten re-injured, but ive struggled to try and hold onto the remainder of my leg and back muscle with limited resources. All the while, im recomping via alternate day fasts which kind of messes up recovery when heavy lifting is involved.

The answer? For me, it was plain jane calisthenics + weighted carries. Thats is man. If you are looking for a specific program or progression scheme, then youre shit out of luck. Progressive calisthenics is kind of like step loading with weights where time and consistency are key. It goes like:

- do something a lot until it becomes stupid easy

- add weight

This gers warped a bit with calisthenics where you arent adding weight. Change it over to:

- do a push/pull/squat variation until it becomes stupid easy

- add a more difficult variation 

Thats it yo.

What's easy? Gonna be different per movement. But if you are knocking out consistent 10-20 rep sets with controlled form, you are prob ready to level up. TRY AND FAIL AND TRY AGAIN.

What constitutes a harder variation? The internet will be your spirit guide. Look up 'exercise name' + 'variations.' Dont be afraid to use assistance via bands to help with harder variations! There is no calisthenics police.

Should i dump the easier variations? Hell no. Use harder variations for lower rep strength work, and easier variations for volume. You should never outgrow the basics.

Example? Using dips as a starting point:

Ring dips x3-5 sets

Front bar dips x3-5 sets

Bar dips x3-5 sets

Once you can knock out multiple sets of 10-20 on ring dips, add banded bulgarian dips as a first movement.