Getting Stronger // Wookie Method

[GyzzBrah]

week 3, day 3

 

Bench

60 x 5

60 x 5

80 x single

70kg - 4 x 3

65kg - 4 x 3

 

Dumbell press

26 x 6

26 x 6

28 x 8

 

Finished with pullups till 18 reps and seated rows etc.

[GyzzBrah]

Week 3 day 4

 

Was a very humeros gymrat level take on todays workout. Went in wearing some knee length cotton shorts, and ripped them clean in half on my first warmup set lol. Went down to lost property and got a spare which I like and will keep.

 

Squat

20 x 5

60 x 1 (rip

60 x 5

80 x 1

-

100 x 1. clean easy single (9rpe) was slow but not really a grind tbh.

90 x 5

85 x 5

80 x 5

 

Really wanted to do straight sets of 90 but libido died haha. Looks like I could hit 120+ at week 6. thx wookie.

[FellowshipOfTheRon]

lol man, hope you wear undies or something.. and that it wasn't a packed gym.. and that you dont catch crabs from those random shorts

[Hu Gh]

Lol nice score

[GyzzBrah]

week 4, day 1 (maxing)

 

fronties

bar x 5

60  x 5

60  x 3

70 x 3, 3

//

Got up to the bar and felt that surge of rage and adrenaline like never before, I thought f*ck, never done this weight, would be a grinder.

80 x 2

But no, for so high was the adrenaline and thought of emulating wookie that I got a fast easy double. felt like a fucking feather as my head was spinning and my eyes went red. I said f*ck this, im going for 90

90 x 1

And indeed, I approached the bar with rage and executed the lift with grace. Behold, in the space of 3 weeks, wookie had added 30kgs to my 1rm. 60 > 90.

 

press

20 x 5

40 x 5

40 x 3

50 x 3, 1

65 x fail

60 x fail

 

Accessory

behind neck press super set with lateral raises 3 x 8

close grip press 60kg 3 x 8 (10rpe)

[Hu Gh]

whats the point of behind the neck presses...i do them sometimes but like whats the point of them as opposed to regular OHP?

[tyreguy]

week 4, day 1 (maxing)

 

fronties

bar x 5

60  x 5

60  x 3

70 x 3, 3

//

Got up to the bar and felt that surge of rage and adrenaline like never before, I thought f*ck, never done this weight, would be a grinder.

80 x 2

But no, for so high was the adrenaline and thought of emulating wookie that I got a fast easy double. felt like a fucking feather as my head was spinning and my eyes went red. I said f*ck this, im going for 90

90 x 1

And indeed, I approached the bar with rage and executed the lift with grace. Behold, in the space of 3 weeks, wookie had added 30kgs to my 1rm. 60 > 90.

 

press

20 x 5

40 x 5

40 x 3

50 x 3, 1

65 x fail

60 x fail

 

Accessory

behind neck press super set with lateral raises 3 x 8

close grip press 60kg 3 x 8 (10rpe)

Far out mean gainnzz bro

[GyzzBrah]

whats the point of behind the neck presses...i do them sometimes but like whats the point of them as opposed to regular OHP?

They hit your shoulders waaay more bro. good conditioning too so you dont tear your shit up later on.

[Hu Gh]

 

whats the point of behind the neck presses...i do them sometimes but like whats the point of them as opposed to regular OHP?

They hit your shoulders waaay more bro. good conditioning too so you dont tear your shit up later on.

 

you go wider grip on these than regular OHP or same grip?

[FellowshipOfTheRon]

fark nice bro im mad you beat my front squat gonna have to make it 100+ next time lol. next time you do 1rm testing make sure you just stick with 1 rep though man, never know you might have been able to go a bit further but all good still mean gains!

 

can't wait to see what your bench and squat is gonna be like, your program got deadlift testing on it for this week? or is that later on like in 2nd week of next block.

[GyzzBrah]

 

you go wider grip on these than regular OHP or same grip?

 

Around the same as bench grip. Yeh come at me fotr

 

Time for rest and deload, cleaning up my diet too, will track cals if I can be fucked.

 

i.e Quinoa and chickpeas = 34g protein, 100ish carbs no fat and no dead flesh etc. Added lemon and garlic tastes real good.

[maccaz]

gyzz you vege?

[GyzzBrah]

Not fully bro I dont mind pizza etc. Wondering if anybody has tried Quorn, couldn't find any at countdown etc hear it's pretty good.

[FellowshipOfTheRon]

bro dhal? i hate fridays (my veg day) you do several vege days or what do you mean by not fully?

[GyzzBrah]

bro dhal? i hate fridays (my veg day) you do several vege days or what do you mean by not fully?

Br0 f*ck indian dhal and Idgaf about your stupid cow religion. I don't see the point in  having lots of meat so I usually just have plant proteins and whey which is sufficient really. Bit of a mess cooking so much meat and gross too, as well as expensive lol. Dont give too much of a f*ck about animal rights and shit, If I genuinely enjoyed having steak etc I'd eat it.

[FellowshipOfTheRon]

[Hu Gh]

Gyzzbrah eat some fucking meat and not poverty grains/legumes. Quinoa = favella food. Probably your lack of proper nutrition has been factor in your failed development. Only reason to be vegetarian is for attention seeking purposes or extreme poverty

[maccaz]

azide is correct

i told u to grow the f*ck up in other thread and you ignored me

all for "each to their own" but you're just a baby

 

i know a few big indians, nothing wrong with them, a lot bigger than you or i will ever be some of them

 

go eat some meat

[GyzzBrah]

I will eat lots.

[maccaz]

ease yourself into it with chicken lol then taper up to steak

[Kalidane]

Poverty grains for poverty gains

 

But who was leucine?

[GyzzBrah]

Yeh

[GyzzBrah]

Did a full body workout for deload

 

Dumbell Bench 4x8

Lat Pull down 4x12

Front raises 4x12

Rear delts 4x12

Leg extensions  4x15

[FellowshipOfTheRon]

nice back getting bigger and wider.

 

on deloads already? where is your bench / squat max testing logs?

[GyzzBrah]

nice back getting bigger and wider.

 

on deloads already? where is your bench / squat max testing logs?

 

Chur bro.

 

Round #2

 

Week 1, day 1

 

Press

45 - 2x5

50 - 3x3 @9 rpe

 

Fronties

60 x 5

60 x 5

80 x 3

80 x 3

80 x 3 @10 rpe

 

CG Press

60kg - 3 x 8 @7rpe

 

Snatch grip press, curls, pushdowns etc for a pump.

 

First day back from deload feeling strong as fk albiet a bit wobly on fronties no big deal been like 12 days since last frontie sesh so it's expected. Brought weightlifting shoes (nike romaleos) and my god they feel solid. First time squatting painfree and smoothly and you feel like a rock firmly  entrenched to the ground when you stand.

Also started tracking macros on mfp  and going well eating all the right foods.