Getting Stronger // Wookie Method

[GyzzBrah]

Week 1 day 3

 

Bench

60 x 5, 5

80 x 1

82.5 x 1 (rpe 9.5)

80 x 4 ugh

72.5 x 5

70 x 5

 

Db bench

28 x 8, 5, 5

 

Pullups

lots

 

Machine flies

47 - 3 x 10

[Wookie]

Try do 8 reps on military, squat, bench during week 1 man. 5's are week 2

[GyzzBrah]

Oh goodness looks like the wine got to me!

 

First try of using weightlifting shoes, and by god they were good at helping me squat. Nice and firm not like running shoes, had heaps of balance and power etc.

cons - bitch to walk in, can hurt, can't leg press

pros  - pain free squats, balance, good form.

 

Week 1 day 4

 

Squat

60 x 5, 5

80 x 5, 3

90 x 3

100 x 1 would have done 110 but still getting used to new leverages foot placing etc

90 x 8

90 x 8

 

Loaded up leg press, not gonna happen. Will bring spare normal shoes next time

 

Leg curl

125lbs - 4 x 8

Leg extension

80 - 4 x 12

[GyzzBrah]

Week 2 day 1

 

Press

40 x 5, 5

50 x 1

60 x 1 (rpe 8!!) New pr thx wookie

 

50 x 5, 5, 5

 

Fronties. felt tired after press will eat more calories.

50 x 3

80 x 2

70 x 3, 3, 2

 

Waking up early tmz to do deadlifts then off to perth for 3 days.

 

//

 

Devised a plan I will do 5 more meso's of jono's program then maybe 5 canditos rotate through them to keep me fresh. Weighing around 90 christmas kg's but dont look noticeably fatter. Gonna keep eating fuckloads till im done with the last candito, which will take me up to around september next year, upon which I will cut until a desired weight. After that I will probs bulk again natty or just start blasting gear. Goals for upcoming year is to get around a 130 bench, 180 squat, 200 deadlift. Overstated squat goals but never gonna get anywhere if I set a limit to myself. If feeling pussy about the weight I'll just do pin squats till the pussy goes away etc. George Leeman always used to say that's how he got strong, just didn't put a limit on himself. Also got social goals cbf discussing here but not gonna be a spastic c*nt about life anymore it's not worth it If I wanna make something out of myself.

Wishing everyone a great new year and best of luck to everyone elses goals lets make it a fucking good one

[Clueless]

Just saw pic looking good some width in there :dancing:

[GyzzBrah]

Just saw pic looking good some width in there :dancing:

 

I know right br0?

 

Week 2 day 2

Anytime fitness Perth, deadlifts etc.

[GyzzBrah]

Week 2 day 4 (wednesday)

 

Squats

60 x 10, 5, 5

80 x 5, 3

100 x 1 (paused)

110 x 1 rpe 9.5 PB thx wookie

90 x 5, 3, 3

 

leg extensions, leg press etc

 

Missed a few reps on squats but was excusable since 9000 degrees and was dehydrated. Got a nice pr on squats not really a pr but still since it was fast. Will be hitting 120 on week 4 probs.

 

Got fast and clean 82.5 bench on Tuesday too.

[GyzzBrah]

Week 3, day 1

 

OHP

45 @ 8 x 3

 

Fronties

40 x 5

60 x 5, 5

80 x 2, 2, 2, and... FUCKING 2 c*nt! (rpe 10)

 

Maxes for these will be 65 and 95 next week. I figure aiming for +5kg's to every max per cycle would get me quite far towards goals. Has to work right!

 

Since christmas season over started doing mfp. weighing around 89, you all seen how chubby. Aiming for 3000 cals (225 protein etc) a bit less but may increase in the future depending how I recover + body composition.

Also cooking meals ahead seeing how easy rice and mashed potato are to make.

[GyzzBrah]

Right br0s (not my br0s phaggots). Third day of tracking macros already down a few kg probs water and shit.

Deadlifts.
5x3@100
5 x 140 singles

 

SLDL

3 x 8 @ 60kg

 

Back work and leg curls

[GyzzBrah]

Week 3 day 3

 

Bench

50 x 10

60 x 5, 5

80 x 1 (paused)

85 x 1 pr rpe10

70 x 5, 5, 5

 

Chinups

5 x failure (around 20 total)

 

Close grip press (feeling to tired for dumbells)

60 x 8, 10, 6

 

Flies, Behind neck press from last time, Curls, Pushdowns etc good pump

 

Monster press 1 x 22 lol wut. Going for a 40 in a few months I hope.

[GyzzBrah]

Week 4 day 1 br0

 

Did a few warmup sets then hit 65 on the press. Moved on to fronties and got 95.

Finished with close grip press and leg extensions etc.

[FellowshipOfTheRon]

nice bro, OHP still going up thats a good sign

[GyzzBrah]

Jumped straight into deload and decided to just do a bit of bodybuilding stuff.

 

Press

40 x 12, 10, 8, 2.

 

Got the meanest pump in ages and also strained my rotator cuffs and delts at this point so not really a deload is it. Also I probs gained a few kg to my max from these lol,

 

Behind neck press

 

Bar x 8, 8, 8, 8

 

Did a bit of machine press but stopped and a few lateral raises with 12's. After this might do sheiko 19. Could do with more squatting for sure.

[FellowshipOfTheRon]

deload alerady? what happened to day 2, 3 and 4?

[maccaz]

Cos gyzz doesnt follow programs people give him just does his own thing br0

[GyzzBrah]

Cos gyzz doesnt follow programs people give him just does his own thing br0

 

 

deload alerady? what happened to day 2, 3 and 4?

 

 

I did day 2 but took a off as I felt really, really shit and just didn't feel up to it last couple of days. Turns out I got food poisoning / flu idk yesterday so that must be why.

[FellowshipOfTheRon]

dam sucks but why you thinking of changing to sheiko? surely would make more sense to atleast do another 2 blocks of wookie since its still netting you some gains?

[GyzzBrah]

Yeah that's the plan. Cbf remembering all the sheiko numbers anyway.

[maccaz]

gyzz stick to what you're doing until you are not making any progress any more

also push through sickness if you can (allgood if you physically can't)

 

stick to program and worry about sickness and symptoms when your programmed deload comes up

[Spacebound]

remember gyzz, the program that works the best is the one you stick too. Look at ron and maccaz, both have made mad gains just by being consistent and sticking to the program they are on.  

[maccaz]

remember gyzz, the program that works the best is the one you stick too. Look at ron and maccaz, both have made mad gains just by being consistent and sticking to the program they are on.  

im a bit shit at sticking to things but i try at least get a good amount of gains before changing it up

 

all just diff ways to skin a cat, all give similar results, key is find what works for you and keep at it (gotta practice what i preach a bit more)

[Hu Gh]

Lol gurubrah just go gym and do whatever. You should have some idea of what stuff you need to progress..you dont need a program imo unless youre new and/or too stupid to come up with something decent yourself or a lazy c*nt that needs scheduled structured workout written down as motivation to train.

[GyzzBrah]

Yeah I have a mean fever and stomach bug so lol. But I agree maccaz ofcourse Im sticking to wookie method, as thats whats gotten me stronger than ever. Pretty glad I took him up to give me a program too.

[GyzzBrah]

Week 1 day 1 round 3

 

Press

bar x 12

40 x 5

50 x 8, 8

 

Fronties

50 x 2

60 x 5, 5

80 x 2, 2, 2

 

Cg press

60 x 8, 5 etc

 

Weighing around 85 again bc diareah. Bit of water and carbs should get me back up to 90.

[maccaz]

U and fotr been brewing up some curries together? should wash your hands first or youll keep getting sick.Haha jk bro you lost much strength ?