Jump to content

Getting Stronger // Wookie Method


GyzzBrah

Recommended Posts

So this is my current workout split; If any experienced lifter on these forums, feel free to give me advice / correct any mistakes I may have made on programming if you reckon it will help me acheive my goals faster. If troll pls go.

Day 1: Upper Power

- 531 Bench and Press

- Accessory work: Dips/ CG Press, Rows, Shrugs, Rear Delt work, Tricep Work. situps

Day 2: Lower Power

- 531 Squat and Deads

- Leg Curls, Deadlift Hypers (w/ Dumbells), Chins, Glut Bridges (stopped cuz akward) situps.

Day 3: Lower

- Pause squats

- Drop weight on pause squat do 5 sets for 5 as backoff, Leg Press, Leg Curls, Leg Extensions with a 40 + rep dropset at the end for a sick pump

Day 4: Upper

Pause Bench

- Shrugs, Dumbell Press, Rows, Machine Flies, Lat Pulldowns, Dumbel Rows, couple of exersises for Bis and Tries at the end.

Notes:

- 531 usually says add 5-2.5 kgs every month. However, as I only been lifting for a year prior, I feel that I can add way more so I add like 10 kg's a month. Reason why I like 531 as my system of progression over, say straight sets of 5x5, is because I enjoy having my numbers laid out for me and as candito says, psycological play's a large part, it is a training variable.

- Abb work, Fixing my hamstring weakness and stretching is helping my squat a LOT.

- For rest days, I usually train every other day as I feel I can Recover better

- My deloads follow the 531 protocol of deloading

 

Link to comment
Share on other sites

Why have you got your two lower days together? It would be much smarter to have an upper day between the 2 lower days to let the posterior chain/CNS recover. Also I'd recommend doing squats on the first day and deadlifts on the second day. Usually if people do squats and deadlift on the same day then they will go heavy on one and light on the other. But if you're doing 531 for both on the same day then I assume you are going for max reps on both.

Maybe do 531 squat then 6 sets of 3 with 60% 1RM for deadlifts (speed/technique work) on Lower day 1. Then do 531 deadlift followed by 6 sets of 3 with 60 % 1RM for squats on lower day 2.

Shrugs are a waste of time imo. If you're deadlifting heavy at least once a week you're gonna be yoked shrugs or no shrugs

Link to comment
Share on other sites

My mistake, I actually do lower first (was sleepy when I wrote this), and I train EOD so thats plenty of rest imo.

As far as the deadlifts after squats thing, this was following advice from jason blaha who thinks it could actually be beneficial. I was a bit skeptical about it at first, and my deadlift did suffer quite a bit, but after a few weeks, I was able to deadlift and squat at full capacity and my Dead max kept going up. So I guess Beginners like me can do that just fine. Although I guess if you are an intermediate/advanced and squat/deadlift 200+kgs then doing this would be stupid, but like blaha said, it's going fine for me atm, but I would probably have to stop it later on.

Meh as far as the shrugs go I never trained them last year and I had like no traps, so just trying to max out the last of my trap noob gains. Will probably not need them in a few months Imo

I will take note Lord GymRat, and do my best to emulate your ways srs.

Anyway time to go to school thanks GymRat and LeeRoid :)

Link to comment
Share on other sites

Jason Blaha is an idiot and so is anyone that follows his advice or watches his channel to do anything but laugh at him. He is weak as f*ck and I don't know what gives him the idea that he should be giving anyone strength advice or why he even has his own strength program.

 

 

Link to comment
Share on other sites

Decided to make a sickening new journal to track my progress from now till the end of the year, hopefuly this keeps me on track with my goals and adds some sick content to the forums. 

That's what we like to see. Sick, brah. :)

You're going to have a pretty decent V-taper going on when you lean up. Nice one.

Link to comment
Share on other sites

13 June 2014

Gay as chest infection, so no more powerlifting for next couple of days.

Going to the gym soon to get a light pump for half hour or so, then gonna grab some pwo maccaz.

 

what gym are you currently training at and what time do you go and why the f*ck werent you at school when you are well enough to go gym?

 

and respond to my fucking PMs. already spoken to you about this and your mum said that you had to listen to me so you better do it or there will be consequences

 

 

post-94100-14166840011735_thumb.png

Link to comment
Share on other sites

I train at this gay public gym called Loyd Elsmore, Pakuranga :)

Usually train at around 5pm. And If I pass NCEA who the f*ck cares how often I go to school? lol.

-

13 June 2014

Nutrition is going alright, better than last year atleast. Aiming for 3500 cals or less.

Link to comment
Share on other sites

school is benificial to you as it lets you interact and socialise with real people including females (unless you go to a fag school) and not just homos on WOW or whatever other RPGs you play and 4chan. while it was a waste of time for someone like myself who already knew all the shit and was destroying box by year 9 for you it is 100% necessary

Link to comment
Share on other sites

What's destroying Box? And look bro, I don't fucking game or troll 4chan. Infact I despise skinny dipshits like that lol. And yeah, Im picking my feet up and getting along with others, and although I had a bad start to life, I got a good group of (mainly) lifters who look out for me. Finally realised that if people still don't like you after 4 years despite doing everything to change, then just f*ck em. Can't be fucked hanging out with the popular groups or sucking off to them, as long as I have a group of supportive friends that look out for me im happy. I go most of the time, I only call sick if Im really stressed out and shit, but Im slowly getting over it. Probs gonna start trt to give me more energy and overall quality of life, and take some good sleep supplements etc. Btw, Azide, Id actually be really keen to train sometime soon :) my long holidays are comming up in a couple of weeks and Im sure we could organise a good legs session or something, maybe even some nicotine gum + energy drink + Icecream. Good on you for being my mentor bro, it actually helped a lot. Look foward to training with ya soon m8 :)

Link to comment
Share on other sites

Anyway, Gonna hit a mean PR tommorow, it's really not much, but im getting there. Thanks for the support Gymnation and Pseudo. Lifes been tough shit, but recovering from my knee injury and slowly hitting new pr's on squats, and pushing past plateus on the bench and pressing movement in general.

Diet's been all goods, although apetite is proving to be a persistant problem, as is being able to organise everything during school days. Aiming for just overall recomp, keeping cals high enough to recover / grow, but avoiding too much junk / carbs and staying away from being a fat shit. Recon if I add in a bit of cardio I could lean out a teeny bit without changing macros too much. Also thinking of dropping cals from carbs, because aslong as im getting enough protein / fat / surplus cals, carbs are pretty useless beyond that point. That will probably solve the apetite problem.

Gonna do a full cut at the end of the year, but for now just keep gaining strength.

Link to comment
Share on other sites

Nah f*ck that lol. Maybe a physique show or a meet a fewbyears from now, but screw comp dieting / smashing t3 / clen / drol etc. I wanna lift / do gear to make life better, not worse. And idbe comftable staying sub 10 bf year round.

But if I ever do compete, id make gymrat my coach.

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Loading...
×
×
  • Create New...