Wisconsin Strength
Bodybuilding, Powerlifting, Olympic Weightlifting, Strongman, Athletes, Nutrition
05/10/2023
Day 4 of was . Thick Thighs Thursday.
30/09/2023
The ray of light shining down is god blessing the squat rack....it is time.
12/08/2023
A good day for a recovery walk. Stopped to take in the view.
25/02/2023
Should have worn my boots. 2.5 mile walk, but it felt like I was walking in sand, calves were on 🔥
09/01/2023
Front row baby!
08/01/2023
Game day deadlift sesh.
31/12/2022
Dusted off the calibrated plates for a late afternoon session. Calibrated plates have a different feel and there is def more math using kgs, ....especially with the change plates.
22/12/2022
Speaking facts....
PEN AND PAPER STRENGTH APP,LLC
23/11/2022
Dynamic Effort lower body. Gotta burn those calories to eat thick tomorrow.
Wenning Warm-ups:
Poor man's belt squat 4x25
Glute/Ham Raise 4x10
Hanging Leg Raise 4x10
Main Lift:
Sumo Deadlift w/65 # in chains
12 sets of 2 reps.
Accessories:
Tempo Goodmorning (4.0.1) 4x5
Half kneeling Pallof press 3x10/e
17/11/2022
Cold and snowy outside....but I got a new toy to play with in the garage gym
20/10/2022
Out exploring, getting in a 40-minute recovery walk. Plus the sun is finally out and it's a little warmer.
16/09/2022
Chain gang.....6 sets of 5 at 135 # w/ 70 # of chains with 2-minute rest. My triceps are shaking....
I have been experimenting more with the conjugate method. Started with 4 sets of 25 reps each on three movements performed in a circuit for a warm-up.
This was followed by a main push and pull movement. Then finished with two accessory movements. The workout is below.
Warm-up:
4x25 Chaotic Bench
4x25 DB Prone Row
4x25 Band Triceps Extension
Main Lift:
6 x 5 bench w/chains
6 x 5 Pendlay Row
Accessories:
3 x 12-15 DB Pullover
3 x 12-15 Band Triceps Extension
10/09/2022
Just tryna get into the holiday spirit.
13/08/2022
Dang! Is this for real??
12/08/2022
Late evening sessions in the garage during summer hit different.
Sumo work today. Constantly working on improving weak points.
11/08/2022
Recovery walks never get old with this view!
If you train in the morning, try adding in an evening walk. A 20-30 minute walk in the evening after a day of strenuous training can help with recovery.
If you train in the evening after work, try adding in a walk before work or on a break.
The additional step can also assist in weight management.
12/07/2022
2-chainz....Deadlift speed work 186 # plus 65 # in chains. 10 sets of 3, (3-second decent) with 1 minute rest. These were pretty brutal.
12/07/2022
Don't mind me, just gonna do some rollouts quick...
04/04/2022
Sundays are for conditioning...
Barbell complex @95 # (4 rounds)
-deadlift x5
-RDL x5
-Bent over row x5
-Hang high pull x5
-Front squat x5
-OH press x5
-Goodmorning x5
-Back squat x 5
Farmers Carry @90 # (30 yards)
12 rounds (EMOM)
16/03/2022
Protein pancakes:
These are thin and light, unlike a traditional pancake, but they are delicious!
Pancake Recipe:
31g protein powder (1 scoop)
2 eggs
7oz egg whites
1-1/2 medium bananas (ripe)
1 teaspoon vanilla
1 teaspoon cinnamon (optional)
1 cup oatmeal
1/2 cup blueberries (optional)
Blend all ingredients. Blueberries can be added to batter after blending or flash blend blueberries into the mixed batter.
Batter makes about 6-8 (6") pancakes.
Nutrition facts (w/ blueberries):
Calories: 877
Fat: 18 g
Carbs: 123 g
Protein: 73 g
10/02/2022
Protein Ice Cream
It's not Ben and Jerry's, but it is pretty delicious, especially if you are looking for a healthier option to traditional ice cream.
1/2 Banana
33g protein powder
1/8c Carbmaster Lactose free Milk
1/2oz Natural Peanut Butter (optional)
Ice
Blend until smooth. For thicker ice cream use less milk. Real milk, oat or almond milk can be used as alternatives as well. Peanut butter is optional, but will make for a creamier ice cream.
Calories: 193
Fat: 2.4g
Carbs: 17g
Protein: 26.1g
Taking a page out of the conjugate system, I have been implementing different variations for the three major lifts (squat, bench, deadlift) to help improve weak points.
I don't use the traditional conjugate method but I have been experimenting, for several months, with including some aspects of conjugate into my own training.
Typically, I program a heavy main lift followed by a secondary movement. With the secondary movement, I have been focusing on speed development. For example, starting with a main lift of squats followed by a secondary movement of deadlifts for speed, then finish with accessory work.
The secondary movement is where I have been implementing the variations. These variations include different grips or stances, chains and bands, or focusing on a specific portion of a movement such as a board press or block pull.
By including these variations regularly, it has kept training fresh from a mental standpoint, but has also help improve my traditional competition lifts.
I noticed a fairly significant drop-off in bar speed while performing dynamic work when I contracting covid.
So to regain bar speed again, I have been implementing more speed work, using bands and chains.
Today felt good, hit 6 sets of 3 at approximately 105kg/231 # (at the top) for pretty consistent speed for all sets.
From our family to yours, Merry Christmas!
14/12/2021
It's been a battle mentality, but slowly working back up after being on the shelf for almost 3-weeks with the Rona.
25/11/2021
Black Friday is here! We are offering 20% off all training programs, when you purchase 12 or more sessions. This includes in-person or virtual sessions. Discount is available starting Friday and is good through Cyber Monday. For more information send us a DM or visit our website, link in bio.
Working on correcting a sticking point just above parallel, so I am hammering the box speed squats with chains this phase. Also, loving these new chain loaders from
12/11/2021
To all who have served, thank you for your service!
Squatober PR Party - 380 # x 1, first year was a success!
Squatober day #6: Stairway to Strongville. Legs feeling good, low back was acting a fool but still managed to hit the top set beltless.
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