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.

Condition | Deck of cards | More variations

Shit I love this method for getting in conditioning. Couple more variations that work great posted below.

2x through the deck

First time through

Spades: Bulgarian split squat jumps left leg, 1/2 the reps on the card rounding down

Clubs: Bulgarian split squat jumps right leg, 1/2 the reps on the card rounding down

Hearts: Wildcard, see notes

Diamonds: BW Squat, 1x the reps on the card

Wildcard: Cycle through on different sessions

• Clapping pushups, 1/2 the reps on the card rounding down
• Pullups, 1x the reps on the card
• Single leg hops, both sides = 1 rep, 1/2 the reps on the card rounding down

Second time through

Spades: Bulgarian split squat left leg, 1x the reps on the card

Clubs: Bulgarian split squat right leg, 1x the reps on the card

Hearts: Wildcard, see notes

Diamonds: BW Squat, 1x the reps on the card

Wildcard: Cycle through on different sessions

• Pushups, 1/2 the reps on the card rounding down
• Inverted rows, 1x the reps on the card
• Calf raises, both sides = 1 rep, 2x reps on the card 

Condition | Deck of cards | Focus on explosive work

Spades: left leg bulgarian split squat jump

Clubs: right leg bulgarian split squat jump 

Hearts: clapping pushups 

Diamonds: squats

Squats 104 reps

Everything else 49 reps

Explosive exercises use half the reps each card represents rounding down. This entire series takes no time to run through. In an ideal world id run through the deck twice.

Train | Ring dips and acc | 9/21/20

Shoulders and pecs are lookin finnnnnne. I'm enjoying this 'all pull work is bw' both super setted with heavy pushes as well as throughout the day on non lifting days. Looking forward to getting a rope in the next few weeks to really blow my arms and back up.

Main

Ring dips

30x12,4,2 --3 rep gain

10x14,7,1 --2 rep gain

Bw only

Ring dip x10

Ring pushup x8

Pushup x6

Accessory (all x1, all one arm at a time)

Band row 

Tri band extension 

Bi band curl 

Rear delt raise 

Condition | Deck of cards | all 4 cards meant something

Did my usual jaunt through a deck of cards, only this time i broke my movements into 4 instead of 2. This....was actually pretty great. If i didnt have to get back to work i would have done another run through the deck.

10min total

Spades: left leg split squat 

Clubs: right leg split squat

Hearts: clapping pushup (half the reps per card)

Diamonds: squats

On clapping pushups being half reps, i was liberal with rounding up or down.

Ex: 

7 could mean 3 or 4 reps

King could mean 6 or 7 reps

I can easily see doing the same schema with jump squats down the line.