Getting Stronger // Wookie Method

[maccaz]

bro im doing my best to not completely shoot you down every post but that volume is bullshit and pointless

 

3x3 is no use even at high % imo

 

i reckon back to the drawing board and do a bit more volume, happy to help you put something together using my (limited) knowledge and what has worked for me..

 

also pm me if u wanna train when im in nz this weekend il be down

[GyzzBrah]

well I have a volume day too and 3x3 is pretty much rpe 10 so idk? Also like wookie method was 3x5 once a week and made good gains off that too so idk bro. Just that I would rather hit 2x a week as I felt I regressed just slightly by the time I hit the lift again.

 

You in auckland?

[maccaz]

well I have a volume day too and 3x3 is pretty much rpe 10 so idk? Also like wookie method was 3x5 once a week and made good gains off that too so idk bro. Just that I would rather hit 2x a week as I felt I regressed just slightly by the time I hit the lift again.

 

You in auckland?

tomorrow

 

i would say dont bother with 3x3, 5 sets of 3 or 8 sets of 3 would be good though? you are not gonna regress i doubt

[GyzzBrah]

Had some things to think about when I was banned...

 

Today:

 

Bench

60 x 10

60 x 5 pause / control

70 3x5 small pause

 

Dumbell press

30 3x5

 

Barbell row

60 4 x 8

 

Machine rows for few sets / hammer curls etc.

[GyzzBrah]

Squats 

 

100 3x3 

 

SLDL

100 x 10

120 x 5, 5

 

Barbel curls with 30kg few sets

 

Ok pretty much feeling more or less undepressed dunno for how long so starting program over since probs took few weeks off. Spend next few days dunno how long binge eating to make up for starving myself and also getting a head start in strength then back to logging my diet properly.

Do program 3-4 weeks then deload etc.

Starting creatine again also see if it helps.

[maccaz]

Squats 

 

100 3x3 

 

SLDL

100 x 10

120 x 5, 5

 

Barbel curls with 30kg few sets

 

Ok pretty much feeling more or less undepressed dunno for how long so starting program over since probs took few weeks off. Spend next few days dunno how long binge eating to make up for starving myself and also getting a head start in strength then back to logging my diet properly.

Do program 3-4 weeks then deload etc.

Starting creatine again also see if it helps.

 

good shit bro keep clear head and smash out programming.

disregard aesthetics for now but def review this 3x3 situation i've told you already. what about 5x5? 

harden up go sheiko brah

[GyzzBrah]

3x3 one day 4x5 or 5x5 another for now

Split

bench 3x5

Squat 3x3

Bench whatever

squat 4x5

Ohp 3x5

[GyzzBrah]

Holy shit its 21th may thats a pretty big rest day huh.

Working out today.

[maccaz]

Holy shit its 21th may thats a pretty big rest day huh.

Working out today.

1. its the 20th m8

2. why so long off? sick?

[GyzzBrah]

1. its the 20th m8

2. why so long off? sick?

 

Well I did work out a few times but they were pathetic. Not posting my bench unless im repping 100kg lol. Also doing this stupid fitness thing for PE studies. Its very very fucking hard stuff. Injured my lower back spine and hurts like f*ck. Not gonna tell that to the teacher to look like a pussy.

Going to Ludus Magnus tommorow for more training wtf. Basically crossfit but only bodyweight.

Luckily have very small torso so likely to not affect squats.

[GyzzBrah]

Today

 

Bench

60 x 5, 5

70 x 5, 5 bit slow 

70 x 6 very fast was pumped

 

Pullups

around 5x5 sets

 

Went to pick up the 30kg dumbells and my back gave way again

Went foam roaling did nothing

 

Fininshed off with bit of tricep extensions and curls then machine flies 75 kg 3 x 5

[Leeroid]

I thought you were smart but you just keep sounding dumber and dumber

[maccaz]

what were you gonna do with the 30kg dbs ? put them under feet as roller skates haha

 

bro why so slack lately ? i cant really talk but try snap out of it

[GyzzBrah]

I thought you were smart but you just keep sounding dumber and dumber

 

What do you even mean by this?

 

what were you gonna do with the 30kg dbs ? put them under feet as roller skates haha

 

bro why so slack lately ? i cant really talk but try snap out of it

 

Right so like usual I would do 3x5 dumbell press. But what has happened is my lumbar disk feels funny. Obviously nothing serious or else I would not be able to walk. But had shooting pain through my back after picking them up. Will see physio soon unless it gets better.

[Kalidane]

What do you even mean by this?

 

 

Right so like usual I would do 3x5 dumbell press. But what has happened is my lumbar disk feels funny. Obviously nothing serious or else I would not be able to walk. But had shooting pain through my back after picking them up. Will see physio soon unless it gets better.

 

 

Think of lumbar injuries as being on a sliding scale of severity.  Not a binary "100% healthy" or "broken and paralysed from the waist down".

 

In the most general sense, black and white thinking is not where you want to be.

[GyzzBrah]

Today at Ludus Magnus

 

Have 2 partners. Try to reach 100 burpees in total. Partner 1 runs around gym while 2 does burpees. Then switch till 100 burpees.

f*ck.

 

Partner 1 does shuttle run sprints for 20 seconds while partner 2 does pushups for 30 seconds then switch. Done 4x times no rest.

 

Malcom shuttle runs. Partner 1 does:

2 x running shuttle

bear crawl shuttle

crab crawl shuttle

gorilla crawl shuttle

2 x running shuttle

Done 3 times each. (I only made it to bears in the time that we got. Left achilles sore as fk)

 

10 frogs, 8 flares, 6 bear crawl laps, 4 romans, 2 jumps. x 3

[maccaz]

nice bro, i heard good things about ludus magnus. did you go there for school or just for fun?

[GyzzBrah]

School. Part of the PE studies course of fitness. They train some rugby team blues I think