Getting Stronger // Wookie Method

[maccaz]

wookie, I think gyzz may have overstated his 1rms which you calculated from.

I would say do a session with him and go through his form and check his actual 1rm rather than wasting time writing program on wrong numbers

[GyzzBrah]

Maccaz my numbers are fine, just having trouble with squat. Would actually be great to learn from wookie in person. Other than that making mad gainz, esp on pressing.

[FellowshipOfTheRon]

tried without running shoes bro? doesn't have to be special lifting shoes as they run expensive (though i greatly benefited from getting some do-wins) but needs to have a stable sole that doesn't compress. most running shoes designed to do the opposite of what we want. maybe test with plates under your feet if ankle mobility is a concern?

[Skeletor]

You need to post a vid bro of you squatting a relatively heavy weight for you. You cant take advice if nobody can see your faults in it.

[FellowshipOfTheRon]

true lets see some vids of the gyzzbrah

[GyzzBrah]

week 2, day 1

 

Press

 

bar x lots

40  x 5

45  x 5

60  x 1

50  x 5

50  x 5

45  x 5

 

Fronties

 

40 x 5

60 x 3, 3, 3

 

Close grip bench

 

50kg 3 x 10

 

neck press bar, 3 x 8. Awks when wookie can do 120 loool

 

Nice workout, doing deads tommorow.

[GyzzBrah]

week 2, day 2

 

Speed deadlifts - 100kg 3 x 8. slowed down quite a bit after the 3rd rep but still pretty fast.

 

- 130kg 2 x 5

 

Pullups 18 reps, several sets

 

Straight leg sumo. 80kg

 

Did a few singles on these, but the bar kept moving back and forth lol. Reckon I could do deficits instead wookie?

[Wookie]

For your squat workout this week, I want you to do your 1st week squat workout, properly. Use lighter weights for your sets of 8 if you need, but do the work. Your week 2 squat workout will shift to week 3.

I'll give you the rest of the program depending on how you do this week.

 

As for the arched back, straight leg sumo's, it's a deliberately difficult exercise to build your hamstrings and glutes. The bar will be infront of you instead of up against your body. Use a lighter weight if you have to. I would have hoped you could do some 8's with 60.

 

Quit trying to make things easy for yourself.

[maccaz]

Gyzz brah show some respect lol you getting program for free that other people pay for. If you just wanna change it up then why ask for program ?

Stop complaining about everything my dad would have given me a hiding for getting pissed about caffeine pill order getting cancelled wtf lol

[GyzzBrah]

Did I ask to change it? And no it's not free. And how have I not made progress, my front squat and press have gone way up. Enjoying every session so far.

[GyzzBrah]

Week 2, day 3

 

Bench

 

50 x 10

70 x 3

75 x 3

80 x 1

82.5 x 1

75 x 3

70 x 4, 4

 

 

Pullups. 18 (5, 4, 4, 4 etc)

 

Dumbell press

26 x 5, 5, 5

[Wookie]

On compound lifts, do the reps. If it's too heavy drop the weights a bit. 3 Sets of 5 with 67.5 is preferable to 3 reps with 75 and 2x4 with 70.

 

You not have time for rows and pushdowns?

[GyzzBrah]

nah I did them. Do you want me to squat low bar or high bar today?

[GyzzBrah]

Week 2 day 4

 

Squats

 

bw x 10

bar x 10

60 x 10

60 x 5

80 x 1, 1

80 x 8, 8

 

Light weight, but by far the hardest set of squats I ever done, just pushing the reps out no matter what. Personal apology to Jono for not pushing myself on these earlier. Felt like a dead fly afterwards.

 

For accessory work I did Leg press, Extension, Hamstring curl for around 3 x 10 (9-10 rpe)

[GyzzBrah]

week 3, day 1

 

Fronties

40 x 5

60 x 3

70 x 2, 2, 2, 2

 

Felt way stronger on these compared to week 1, Pretty much surpassed my old 1rm for reps. Weight went up fast, no grinders, hit depth etc.

 

OHP / speed

Bar

40 x 5

60 x 1 (single 10rpe)

45 for 6 sets of 3 (SPEED)

40 for 2 sets of 3 (dropped weight)

 

Wrists felt hammered at this point. Did accessory work, usual stuff (cg, snatch grip etc)

[GyzzBrah]

y this no show up in news feed?

[FellowshipOfTheRon]

what news feed?

[GyzzBrah]

main page. dw probably slow internet.

[FellowshipOfTheRon]

 i think your posts have been excluded from the main page, special rule set up by the admin crew

[maccaz]

 i think your posts have been excluded from the main page, special rule set up by the admin crew

 

I put this rule in place so wookie won't see the slacking off in this journal and  wookie rage chuck a washing machine on the internet and destroy it for everyone.

 

haha jk gyzz

[GyzzBrah]

week 3 day 2

 

AM: had to train chest with a mate so doing other stuff in the afternoon. Speed deads so shouldn't be too taxing.

 

Bench Press, incline,flies etc. Then Lat pull downs, seated rows hammer strength etc.

[maccaz]

week 3 day 2

 

AM: had to train chest with a mate so doing other stuff in the afternoon. Speed deads so shouldn't be too taxing.

 

Bench Press, incline,flies etc. Then Lat pull downs, seated rows hammer strength etc.

 

buzzy does wookies program have flies etc in it?

[FellowshipOfTheRon]

 

week 3 day 2

 

AM: had to train chest with a mate so doing other stuff in the afternoon. Speed deads so shouldn't be too taxing.

 

Bench Press, incline,flies etc. Then Lat pull downs, seated rows hammer strength etc.

 

buzzy does wookies program have flies etc in it?

 

 

yeah he has recommended accessories which are in very logical order but not really like bodybuilding pump flies, atleast not in mine. it was more for helping stretch out chest with light weight (pausing on bottom stretch portion of flies)

[GyzzBrah]

Yeah a lot like mobility work really

[GyzzBrah]

week 3, day 2 (PM)

 

Speed Deadlifts

100kg, 5 sets of 3. Reset on every rep and made sure each rep was clean, fast.

Singles

140kg for 5. Was supposed to go a bit lighter but surprisingly each rep was just as fast and easy as the speed deadlifts.

 

Straight Leg Sumo

60 x 8 (warmup)

90 x 8

90 x 8

90 x 6

 

Great session was surprised I did well even though I fatigued in morning. Must have been the lewis road creamery and kebab. Was stopped during the sumo's by some stupid pt bitch who said certain members were getting offended by the bar banging on the ground...