Getting Stronger // Wookie Method

[GyzzBrah]

1 August, 2014.

Finished the first week of Candito (muscular conditioning) Basically just conditioning for increased squat frequency and whatever. Strength is nearly back up to where I left off too.

[Leeroid]

How long do you think you will stay on this program before you change to another one?

[GyzzBrah]

How long do you think you will stay on this program before you change to another one?

1 Meso is 5 weeks, so I will just keep repeating till atleast next year. I don't really see a need to change since it's almost the exact same as what I was doing before, just more sustainable and better written out. The guy who wrote it came second to Brett Gibbs at the IPF Juniors in Africa.

 

[fng]

you should go to bretts seminar in a couple of weeks gyzz, then you might be on top of your game instead of second fiddle

[Spacebound]

 

How long do you think you will stay on this program before you change to another one?

1 Meso is 5 weeks, so I will just keep repeating till atleast next year. I don't really see a need to change since it's almost the exact same as what I was doing before, just more sustainable and better written out. The guy who wrote it came second to Brett Gibbs at the IPF Juniors in Africa.

 

He's referring to the fact and program jump and candito came third 

[GyzzBrah]

8 July, 2014

Finished week 2, called muscular conditioning w/ higher difficulty.

Basically repeating key movements with more frequency / load.

Had 30 mins to complete my 1 1/2 hr workout today, as the gym was closing. My god I got a good pump

-

Im now part of my schools powerlifting / weightlifting team, and were gonna get coached by some coaches and maybe compete in a meet. One of the teachers considered swapping the squat with the leg press because "dangerous" but idk much abt what their planning but i'll give the meet a shot. If my school can manage to actually get everything organised lol *wacko*

[Leeroid]

Im now part of my schools powerlifting / weightlifting team, and were gonna get coached by some coaches and maybe compete in a meet. One of the teachers considered swapping the squat with the leg press because "dangerous" but idk much abt what their planning but i'll give the meet a shot. If my school can manage to actually get everything organised lol

LOL wtf

Do a real powerlifting meet this year. Get some numbers up there

[GyzzBrah]

Yeah I definetly plan on doing a meet sometime round, but not till next year. f*ck knows what I could get done over the december holidays with no educational distractions or whatnot. Besides that my squats and bench are way off point (maybe give me a few tips idk).

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There are a few limiting factors in my training progress, which I plan on blowing out of the fxking water within the next few months.

• Poor Ab strength - Vacums and Weighted situps every session
• Piss weak posterior chain - Stems from my lack of cardiovascular involvement as a kid, as well as the whole year I spent neglecting hamstring training - Focussing on sessionl'y progressive overload on Leg Curls, SLDL etc.
• Flexibility / Cardio. - Out of breath carrying plates to the squat bar lol. BP and Heart rate are quite abnormal apparently. Also looking into some Defranco 8 thing.

[Pseudonym]

. Fuck knows what I could get done over the december holidays with no educational distractions

What educational distractions? From what I hear, you never go in to be educated, anyway!

some Defranco 8 thing.

The Agile 8? It's good. And I'm sure it would be even better if I did it more consistently...

 

 

[GyzzBrah]

17 August, 2014.

Finished week 3 (linear max OT), and into second day of week 4 (Heavy weight acclimation aka peaking).

Had some good workouts, but skipped accessory work today bc tired.

The program basically peaks on week 5, so that will be 140, 77.5, 90 x 1-4 reps for deadlift, bench and squat respectivley.

Focussing mainly on hammies and whatever I mentioned in last post for next 2 meso cycles atleast, then I will add in front squats (my 1rm is something like 30) so idk if it will help me.

Will do a short review of program when Im done.

 

[GyzzBrah]

-

Ok today is a big day in the program; Doing Squat 85 x 2 x 2; Deadlift 140 x 2 x 2. One day I will warmup with this

[GyzzBrah]

-

Ok today is a big day in the program; Doing Squat 85 x 2 x 2; Deadlift 140 x 2 x 2. One day I will warmup with this

Squats were easy I recon I added atleast 15 kg to max this month. First set of deads were good, but completley missed second set.

[GyzzBrah]

25 August, 2014.

Ok I squatted on saturday 90 x 6, and today is bench 80 x ? and wednesday 140 x ?

After that time for a deload then back to next meso.

Pretty decent program got me back and above very quick after a months abstince from gym, broken down into weekly phases so gives something new and interesting which is cool, also no bs excercises just basic shit. One downside is that it peaks but with a deload I'll be sweet.

[Leeroid]

Keep going buddy. Consistency is key. 90kg x6 is good stuff

[Realtalk]

Yeah I definetly plan on doing a meet sometime round, but not till next year. f*ck knows what I could get done over the december holidays with no educational distractions or whatnot. Besides that my squats and bench are way off point (maybe give me a few tips idk).

-

There are a few limiting factors in my training progress, which I plan on blowing out of the fxking water within the next few months.

• Poor Ab strength - Vacums and Weighted situps every session
• Piss weak posterior chain - Stems from my lack of cardiovascular involvement as a kid, as well as the whole year I spent neglecting hamstring training - Focussing on sessionl'y progressive overload on Leg Curls, SLDL etc.
• Flexibility / Cardio. - Out of breath carrying plates to the squat bar lol. BP and Heart rate are quite abnormal apparently. Also looking into some Defranco 8 thing.

I see u posted topic in gym partner thread and I just seen ur journal for first time and notice u want to get strong. Come to the gym I workout in howick I will help you out... free of course. I dnt wanna train with you often cause will be a f*ck up with unloading plates etc but dnt mind the odd session

Have you tryed doing box squats these are very good for p chain and improve your squat and deadlift a lot. And at 17 u shouldn't have trouble breathing or high BP... Is there something wrong with you? Sick kid or something? 

Not saying I'm strong and want to coach you but i can give you some ideas to go away and add to your training sometimes easier to show than explain on forum and if you just round corner. Just an offer up2u

[GyzzBrah]

Keep going buddy. Consistency is key. 90kg x6 is good stuff

Thanks Tom, getting there for sure and well done with your meet btw

I see u posted topic in gym partner thread and I just seen ur journal for first time and notice u want to get strong. Come to the gym I workout in howick I will help you out... free of course. I dnt wanna train with you often cause will be a f*ck up with unloading plates etc but dnt mind the odd session

Omg howick, I could practically walk over to your gym. Where you at dude?

[Realtalk]

Gym on Wellington street

[GyzzBrah]

3 September, 2014.

Righty O All done with my deload, time for round 2 of Candito. Really good program, added good numbers to my squat. Tommorow doing 82.5 x 6 x 4 sets for squats and 120 x 6 x 2 deadlifts as part of the intro week. Could barely squat that weight before I did candito

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As promised, been hitting lots of cardio, and Im doing a fitness unit for Pe Studies so that helps too. Managed 5.7 on the Beep Test and aiming for 10 + by end of unit, pretty keen to see how that will help my squat. Did 500m x 2.15mins on a rowing machine yesterday too. Feels good. Were also going on a trip to Ludus Magnus for 2 days. INB4 Rabdo.

-

Wheying around 85 Kg's Atm, I guess around 18% BF, I'll put some pics up in a few days.

*drinks*

[Realtalk]

5.7 on BT?

that's barely a jog!

[AZIDE]

Lol

[GyzzBrah]

Yeah well atleast im making an effort to get better and im being honest about where im at.

Also keep in mind my resting heartrate is well over 100 bpm.

[Realtalk]

Have you got a medical problem?

[AZIDE]

He stays high on preworkouts to keep me off his mind

[GyzzBrah]

5 September, 2014.

Week 1 (muscular conditioning)

Bench training, day 2:

Had a really good high volume session today, I figure Im going to keep accessory volume high during weeks 1-3, since Im not using too heavy load, so I'll take advantage of that to do extra cardio and arm work etc since I have the time. Keeping accessory work moderate weight, so I have more room to progress till the end of the meso

- Bench 4 x 10, 10, 8, 6

- Rows 4 x 6 70kg

- OHP 4 x 6 40kg

- CG press 5 x 6 52.5kg

- DB rows 3 x 8 34 kg

- Incline DB 3 x 6 22kg (arms jelly af)

- Tricep pushdown 5 x 10 25 kg

- DB curl / hammer 5 x ? 12 kg

Had a really good pump in arms, First time hitting arms in a while so felt good. Got that warm fuzzy feeling that you get when you have a nice workout.

Doing 3 more sessions looking like this tell the end of the week, and also Im adding 2.5 kg ED on accessory work or more if I want. Till next time.

 

[Wolffenbuttel]

If your CV fitness is still awful and you want to bring it up while building posterior chain strength add 100 kb swings to each workout as a warmup