Getting Stronger // Wookie Method

[Leeroid]

Yeah pre-fatiguing your posterior chain before squats and deadlifts sounds like a great idea

[fng]

you could always jump on the row machine pre work out, 6-12mins, aim for 200mtr mins to start with, see how ya go

[GyzzBrah]

Nah it's all goods guys Iv'e been doing as much cardio as I can at pe and post workout I alternate between a 10 min run on treadmil or 1000m on rowing machine.

Wolfenbutel you must have been a great coach for GymRat ay...

[Spacebound]

Are you doing the V2 candito program?

[fng]

10 mins on treadmill  or 1000mtrs on rower aint a lot brah, it would be an absolute minimum for you.

maybe you should work up to 100 kb's as well

i do 3300/3500m on the rower pre at around 210/215m/min and you'd say i'm an old f@#k at 46

 

[GyzzBrah]

Are you doing the V2 candito program?

No im doing like 5/3/1

10 mins on treadmill  or 1000mtrs on rower aint a lot brah, it would be an absolute minimum for you.

Yeah thought as much but might as well start somewhere and workmy way up just like we do in lifting. My cardio has always been pretty bad even walking or fitness etc. idk why, but I'd better improve before its too late. I noticed lots of ppl my age who do lots of running have big legs and can squat quite a bit, so I figure if I start running on a treadmill and build up work capacity my squat would go up really well.

[Spacebound]

Dont know if serious or not, as you love program jumping

[GyzzBrah]

Dont know if serious or not, as you love program jumping

Not srs. Candito is the shit!! Only downside is the bench press percentages are too low, I looked around and other people seem to be troubled by that too, so I increased the percentages just a bit and it's all cool By the way did you get injured recently or take time off lifting?

[Spacebound]

Candito is pretty solid, i loved the volume and frequency.

Yeah been injured, first day back is today, Guna be weak as fuuuck, 

[GyzzBrah]

Candito is pretty solid, i loved the volume and frequency.

Yeah been injured, first day back is today, Guna be weak as fuuuck, 

Haha yeah, I know the feeling. Actually, I did candito meso 1 after a month off, and came back leg curling 50% of my working weight and other shamefull acts lol. When I did the meso, not only did I get back to where I was but I gained quite a bit of strenght too, In just 5 weeks. Now that I don't have to start from scratch, who knows what goodness this meso holds for me. Maybe you could try candito again Spacebound

[fng]

gyzz forget ya treadmill until post workout for a warm down. Get on that rower and get  yourself to a point where you can comfortably do 1000mtrs in 5 mins, then add a minute until you can comfortably do 1200mtrs in six mins, then add another minute .........

I usually do 16mins on my rower at home, then off to the gym. I hopped on a cocept 2 at our gym and did 3700mtrs in 16mins, so they read different to mine at home. I stopped at 16mins as it felt to be the max without impacting on my training. I now row 5 times a week.

Just redone my flying medical and the doctor was pretty impressed at the difference to two years ago

but fyi when I started I was only doing 3mins.

Just try and get you lungs working hard at least once a week to start with, and you will get there

[Rebel101]

Well Gyzzbrah I do not know enough about your chosen training program to make valid feedback but what I do see is consistent training and good variety, it's got to be pushing you in the right direction.

You have a clear direction as to where you are going, it is great to see the ground you have gained since you started posting on Gymnation, I look forward to following you further!

Well done!

[GyzzBrah]

Thanks rebel. had my ups and downs but Gymnation's been great for me and pushed me in the right direction in life

[GyzzBrah]

10 September, 2014

Ok last day of week 1:

Bench - 70kg Amrap, 70kg 5 x 3 60sec rest. All paused

CG Press 60kg 4 x 6

Rows 75kg 4 x 6

Incline Dumbell 24kg 3-4 x 8

DB rows 34kg 4 x 8

Arms / Abs / Cardio.

Might also give squats another go today If my hip feels better.

 

[GyzzBrah]

12 September, 2014

Week 2, Muscular Conditioning w/ Higher Intensity

Day 1:

Squat 82.5 Kg x MR10, drop to 80kg 5x3 w/ 60 sec rest

Deficit Deadlift 100 x 8, 110, 120

Leg curl 125lbs x 4x6

Hypers w/ Dumbells 24 kg each 4 x 6

[GyzzBrah]

18 September, 2014

Last day of week 2 - Upper

- Bench 70kg x MR10, 65 7x3 (speed)

- Bent over rows 85kg 4x6

- CG press 62.5kg 4x6

- Dumbell rows 34kg 3 x 8

- Incline 22kg 3 x 8

[Realtalk]

Sweet 

what is 70xmr10 mean?

[GyzzBrah]

Max Reps, but no more than 10.

20 September 2014

Week 3

Today:

Squats - 90kg 3 x 4-6

Deadlifts 132.5kg 2 x 6

Tommorow:

Bench - 72.5 kg 4 x 4-6

Rows 85kg 4x6

Press - 45kg 4x6

Incline - 24kg 3 x 8-12

[GyzzBrah]

22 September 2014

Got 2 more weeks before I max out for triples, Strength going crazy up on deadlift.

After this meso is over, I might possibly switch over to doing something like 3x3 because of my exams and shit. So maybe train monday, wednesday, friday for about an hour or so.

[9762291220]

How the f*ck would exams affect lifting...you train an hour a day max. When I went to school and uni I studied day of exam only max of 2 hours study. Did fine. Even if you retard that gotta study 10 hours a day its not hard to find couple hours to go gym. Easier than working physically demanding job then tryna go gym

[GyzzBrah]

It was just an idea ffs. If I can fit everything in then all good.

[GyzzBrah]

24 September, 2014.

Week 3 - short session today, pretty much a follow up from sunday.

Squats - 92.5 x 4

Deficit deadlifts - 140 x 4

Squats felt nice and clean, and I shortened my grip on squats so im consistently tight now and felt good. Deadlifts went up the fastest iv'e ever done for that weight, didnt help that there was a girl in yoga pants doing squats like a meter in front of me lol *wink*

[GyzzBrah]

Week 3, last day

Bench 75kgs 4 x 4

Rows 80 kg 4 x 6

CG press 60 kg 4 x 6

Incline dumbell 24 kg 3 x 8

[Realtalk]

24 September, 2014.

Week 3 - short session today, pretty much a follow up from sunday.

Squats - 92.5 x 4

Deficit deadlifts - 140 x 4

Squats felt nice and clean, and I shortened my grip on squats so im consistently tight now and felt good. Deadlifts went up the fastest iv'e ever done for that weight, didnt help that there was a girl in yoga pants doing squats like a meter in front of me lol

Ooooh what gym bro? Take pics of girls in ur gym pls

[GyzzBrah]

it's a rare occourence lol. Usually just packed with swarms of asians.

Btw when are you free to meet up?