Wookie Posted August 3, 2014 Report Share Posted August 3, 2014 Because Pseudo is a nice guy, and a few people may be interested in how I'm rebuilding back to get in shape to compete in strongman. Weds 23 July Military to 120, 125 then 8x95x2 Snatch grip BNP: 8x60, 8x65, 8x60 CG Bench 8x70, 7x120, 8x110, 8x100 ------------------------------ 25/7 at Wookie Barbell Squats 8*60, 5*140, 5*180, 5*230 Bench 8*60, 5*100, 3*130, 3*140*2 Cg Feet up paused 10*100 Start the 5 week Wookie template next week--------------------- 30/7 Week 1 Overhead Repetition 1 Military Press: To 1x120, 1x130, then 8x100x2 Snatch grip Behind Neck Presses 8x60 Rushed workout, but good. ------------------ 1/8 Wookie Barbell Week 1 of 5 Week TemplateSquat and bench repetition 1 Squat (no wraps) 5x100, 3x140, 2x160, 1x230, 1x270, 8x240 Knee a bit tender after, left there. Wraps next week. 8x240 was my top set last cycle when I did 317.5, and this was 8.5 RPE vs 10 last time. Bench 8x60, 5x100, 1x130, 1x150, 8x135, 7x130, Slingshot, 150, 1x160, 3x160 Narrow grip bench: 12x100, 10x100 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted August 4, 2014 Report Share Posted August 4, 2014 Should be a good read, no pulling exercises? or you just dont record those? Massive military press. Quote Link to comment Share on other sites More sharing options...
Wookie Posted August 4, 2014 Author Report Share Posted August 4, 2014 Had a little back tweak on day 2 of the FitExpo strongman, so taken 3 weeks off deads. Back feels good though, I just didn't want to risk it this week, and was super busy at work. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted August 4, 2014 Report Share Posted August 4, 2014 Because Pseudo is a nice guyNow that's how to start a journal! I'm subscribing for more of this! Quote Link to comment Share on other sites More sharing options...
Wookie Posted August 5, 2014 Author Report Share Posted August 5, 2014 5/8 Week 2 Deadlift Repetition 1Powerclean: To 155Deadlift: 3x180 DOH 1x230 1x270 Hook grip8x230Sumo SLDL: 10x160x2 Quote Link to comment Share on other sites More sharing options...
Wookie Posted August 8, 2014 Author Report Share Posted August 8, 2014 Missed the overhead workout, will catch it up, my schedule will go back to normal next week.8/8 With Panda at Wookie BarbellWeek 2, Squat and Bench Repetition 2 (this means 5 rep work sets)Squat: 8x70, 4x150, 2x180, 1x230, 1x260add belt n wraps5x280, 5x260 Medium Grip Bench 8x60, 3x90, 2x120, 5x140, 5x145add slingshot5x160, 3x170, 2x180, 12x145Narrow Grip Paused 10x90Good session. Happy with the squats. Should have gone 285x5 as had a rep or two in the tank. Hopefully will put max in the 330 region. Good volume on bench, should be over 4 plates raw in a few weeks. Quote Link to comment Share on other sites More sharing options...
Realtalk Posted August 8, 2014 Report Share Posted August 8, 2014 Nice one mate! Quote Link to comment Share on other sites More sharing options...
Leeroid Posted August 9, 2014 Report Share Posted August 9, 2014 Big squats. What's your next comp? Quote Link to comment Share on other sites More sharing options...
Wookie Posted August 16, 2014 Author Report Share Posted August 16, 2014 Big squats. What's your next comp?Not sure, had been looking to go compete in Aussie, but funds are low.Probably Auckland Highland games end Nov. Basically I'm trying to rebuild for the 2015 Strongman Season. Quote Link to comment Share on other sites More sharing options...
Wookie Posted August 16, 2014 Author Report Share Posted August 16, 2014 Weds 13/8 MP to 125, 5x110x2...horrible session cause didnt eat enoughThurs 14/8 Deads to 5x255, 5x235, 5x200 w snatch grip.Left there as have squats n bench tomorrow. Quote Link to comment Share on other sites More sharing options...
Wookie Posted August 16, 2014 Author Report Share Posted August 16, 2014 Friday 15/08 Week 3 Squat and Bench- DynamicSquat:10x60, 4x100, 3x150, 3x200x3 add wraps 2x240x2Stoked with these, 240 was flying up. Last cycle I did back squats I kept my speed work at 200-210 and maxed a comfortable 317.5. 330 is looking realistic for the next max. I can see 340-350 on the right day happening this year.Bench: 8x60, 5x100, 3x120, 3x130x3 - happy with the speed on theseAdd slingshot: 2x160, 1x180, 1x190, 1x200, mx210Close miss on 210, just slightly out of groove at the top, probably could have got it on 2nd attempt. Was quite fatigued by this point and my spotter wasn't super confident. Decided to max on this as prep for next weeks max plus 2-3x3 raw. I think max is realistically in the 175-180 range. Quote Link to comment Share on other sites More sharing options...
Realtalk Posted August 16, 2014 Report Share Posted August 16, 2014 Nice bro!! Quote Link to comment Share on other sites More sharing options...
AZIDE Posted August 16, 2014 Report Share Posted August 16, 2014 yeah keep journal going, its a good read Quote Link to comment Share on other sites More sharing options...
Wookie Posted August 19, 2014 Author Report Share Posted August 19, 2014 Gracias Gentlemen.MOn 18/8Week 4, Overhead- MaximalMIlitary Press: 12xbar, 5x60, 2x90, 1x110, 1x125, 1x135, 1x145 (5kg PB), mx150x22x150 (push press), 1x130, 5x90Comment: I had intended as usual to do 2 sets with 130, unfortunately on the 2nd rep I slightly tweaked my elbow due to bar bend. Essentially I can't do touch and go reps with heavier weights on this bar due to flex. Planning to get an axle soon.Not sure why I was disappointed with 145, it wasn't bad at all. 150 Wasn't close.Squat and bench maxes Friday. Hopefully can get film. Hoping for at or above 175 bench and a 330 squat. Quote Link to comment Share on other sites More sharing options...
soundsgood Posted August 19, 2014 Report Share Posted August 19, 2014 Thats some badass lifting bro!You must be looking to total 900+? Quote Link to comment Share on other sites More sharing options...
Wookie Posted August 19, 2014 Author Report Share Posted August 19, 2014 Thats some badass lifting bro!You must be looking to total 900+? Thanks bro.To be honest...I'm really not thinking about powerlifting at all. I don't love it that much as a sport, I'm trying to be a well rounded strongman. At some point I may do a comp or two again, but this focus is to bring my static strength up. Nothing like the powerlifts for that.The amount of benching I do is mostly cause my triceps are rubbish. If I get my raw bench over 200, eventually, I may think of taking powerlifting a bit more seriously. Till then, I get my butt kicked by the likes of Tonka and Dan H etc on total. Strongman combines everything and rewards being well rounded- static, explosiveness, endurance, technical ability, mental strength etc Quote Link to comment Share on other sites More sharing options...
Wookie Posted August 21, 2014 Author Report Share Posted August 21, 2014 Wed 20/8 Week 4 Deadlift day - Dynamic Powercleans: to 155, 165, 170. Heck yeahSpeed deads: 3x190, 2x210x4 Quote Link to comment Share on other sites More sharing options...
Wookie Posted August 23, 2014 Author Report Share Posted August 23, 2014 Fri 22/8 Week 4 Squat and Bench - MaximalSquat: 5*70 3*125 2*175 1*225 1*275 add belt n wraps 1*315 1*335 (PB) m*345Solid gains. Should have got 345 but set up a little wide. 335 flew up despite a poor walkout. Huge adrenaline dump after 335. 350 is there soon.Bench: 5*60 3*100 1*140 1*160 1*175Left elbow got tweaked a tiny bit on monday and it affected this. Still 180 would have been max possible. Left it there, body feeling a lil banged up. Quote Link to comment Share on other sites More sharing options...
Wookie Posted September 11, 2014 Author Report Share Posted September 11, 2014 Had a mild fall off the wagon after my deload week kind of turned into a 2 week deload. Pulled a stupendously easy 300 deadlift in Aussie, but got a bad blood nose likely from the dry air, and then tried to pull 320 while the nose was still bleeding. I started to pass out at lockout despite it going up easily. Moron. I think 330-340 will happen soon, but wasn't ideal after 6hours travel getting there. Monday 8/9Week 1Overhead- Repetition 2: Push press:10xbar, 5x70, 2x110, 8x130, 8x135 Behind Neck Snatch grip press8x70x3 Kind of surprised at the push press. I may even have managed a 140x8. 140x5 when I maxed at 170 was difficult. 8 reps on any overhead is hard when it gets heavy and you're catching each rep on your chest. Probably going to try seek out the jerk boxes at Gillies soon. Quote Link to comment Share on other sites More sharing options...
Wookie Posted September 11, 2014 Author Report Share Posted September 11, 2014 Wed Sept 10Deathlift, belt only: 8x70, 4x110, 3x150, 2x200, 1x240, 1x270, 1x290, 1x300, 2x270x3 sets No time to do assistance due to a meeting. Story of my life. Prioritised the 270kg worksets over SLDL due to higher rep squats on Friday.Form finally felt good on 2nd rep of 270. Got a bunch more leg drive. Quote Link to comment Share on other sites More sharing options...
Wookie Posted September 13, 2014 Author Report Share Posted September 13, 2014 Fri 12/9Week 1 Squat n Bench Repetition 1 Squat: (sleeves)10*208*603*1402*1808*2208*250- beltTechnically a no wrap PB. Should have done 260 but had felt sick earlier. Easy Bench:8*603*1001*1401*16010*140 Technically a PB8*14010*100- narrow grip paused Assist:Seated Row15*100*2- stack Leg extension 20*80*2 Quote Link to comment Share on other sites More sharing options...
Realtalk Posted September 13, 2014 Report Share Posted September 13, 2014 THE WOOKIEEEEE Quote Link to comment Share on other sites More sharing options...
Wookie Posted September 15, 2014 Author Report Share Posted September 15, 2014 15 SeptWeek 2 Overhead I did this in the dark cause I really felt strong and felt like I may be getting sick so didnt want to wait a day. Military Press:6*703*100, 1*120,1*140,1*150 (pb)m*155- close Push press5*155 Joints feeling bit beat up so left there. Quote Link to comment Share on other sites More sharing options...
Skeletor Posted September 16, 2014 Report Share Posted September 16, 2014 That military press is insane . Congrats on the pr. Quote Link to comment Share on other sites More sharing options...
Wookie Posted September 16, 2014 Author Report Share Posted September 16, 2014 Cheers mate. Years ago I could only military about 90kg cause of shoulder pain, despite a 182.5kg push press. So I'm very glad that although I haven't got my push press higher (working on it now), the military is much much stronger. Quote Link to comment Share on other sites More sharing options...
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