ditching sheiko for the wookie

[tyreguy]

Makes Sense!! :yes:

[maccaz]

Wookie volume w2d2

Deadlift

60 x 5

100 x 5

140 x 5

160 x 3

185 x 8 pb rpe 10 close to fail but got it

175 x 8 pb

Pullup

5,3, 3, 1, 1, 1 , 1 lol last ones were ugly forearms too pumped from deads

Sumo sldl

60 x 10

100 x 10

110 2x10

Hamstring curl

60 3x10

Done

Lower back sore as from pump from the 8 rep deadlifts i need to adjust to it

[maccaz]

Wookie volume w2d4

 

Bench Press

60 x 8

80 x 5

90 x 3

100 x 2

110 x 1

 

paused bench

97.5 3x5 felt good!

 

widegrip pulldown

57 3x15

 

db bench

34 x 12 pb

32 x 12

32 x 12

 

rope pressdowns

just picked a weight that felt like it would be rpe10 for 20 reps and did 3 sets 

so 3x20

 

i go through phases where each lift is my favorite and that is the time i make the most progress on that lift, even though programming doesnt change, for example recently its been squat and my squat has been going very good, so im going to try stay in good mindset for bench and make it work because bench is my worst lift by far and i have friends that i completely destroy on squat and dead, but they might catch me on bench at this rate and i can't let that happen lol

 

on diet front im still eating clean but quite a lot of protein and carbs, just eat enough to feel sweet and recover but not stuffing myself with food. 

 

everything i consume in a day currently consists of:

 

brown rice

oats

1x  whole chicken (remove most of skin because its gross, otherwise id leave it on)

chicken breast

mixed frozen vege

whey isolate

milk

creatine

multivitamin

 

f*ck GOMAD, one chicken a day lol

[Skeletor]

Them leg gains. Definitely agree about the favorite lift being the one you do best on or advance on. You buy the chickens precooked or cook them yourself?

[maccaz]

Them leg gains. Definitely agree about the favorite lift being the one you do best on or advance on. You buy the chickens precooked or cook them yourself?

aha raw bro, usually in a hurry at night so just chuck in oven dont keep track of time then when i remember to check it its ready to eat, havent botched it yet, nice for a change from chicken breast for months

[maccaz]

on a good roll with squat, a big wrapped pb is on the cards when the time comes i reckon! cant wait. this wookie stuff is next level for me, growing and getting stronger quickly. 

 

today wasnt as good as it could have been becuase i trained early in the day which i dont like to do for squats or deads, so only food i had eaten was a large caramel latte (lol) and 2pieces toast, eggs, some chicken, normally iv had 2-3 meals with carbs before training in evening, so wasnt feeling perfect but did everything i wanted to do

 

squat (no wraps, belt only)

60 x  5

100 x 5 

120 x 5

140 x 5

160 x 3

175kg  2 x 5  rpe 10, long as rests, dropped back weight for next set to ensure no fail

167.5 kg x 5 should have done 170 or 172, this was prob rpe 8

 

appreciate wraps now, wrapped 185x5 was legit easy compared to 175x5 unwrapped even though it felt hard at the time.

 

front squat

60 x 10 to prepare then 

100 x 12 pb!

90 2 x 12 pb

 

leg extension

54kg 3x25 (horrific lol i hit wall at like 17 and just battle through the next 8)

 

then i spent some time muckign round on bench with no weight, watched some videos on setting up and more or less copied realtalks one where he headbutts that guy in the dick (haha) and few others that set up like that, bringing head way up, then arch up and plant upper back on bench with arch and shoulders back, i can definately get in the position and it  feels alright, just weird, but i will adjust to it. obviously no bench on program today so didnt test it out, but i will keep working on it. bench is holding me back.

[tyreguy]

I doubt for much longer bro!!

get dat money lol!!

[FellowshipOfTheRon]

good on you bro, that is the same setup wookie showed me so it is sactioned for use on his program . very effective helps put you in stable strong lifting position. i am yet to master use of leg drive in that position though, maybe it works better when you're lifting heavy weights lol

[maccaz]

good on you bro, that is the same setup wookie showed me so it is sactioned for use on his program . very effective helps put you in stable strong lifting position. i am yet to master use of leg drive in that position though, maybe it works better when you're lifting heavy weights lol

Yeah man i dont hope to get any leg drive at this stage just rather be doing the lift correctly so dont get too ingrained incorrect habit because bench always feels unnatural to me however i do it may as well get it right early

[Wookie]

Glorious squats. PB's coming soon.

[maccaz]

Glorious squats. PB's coming soon.

Thanks bro, its going well

[maccaz]

Wookie volume w3d1

Went heavy on accessory today

Speed squat

60 x 5

100 x 5

120 x 3

140 x 3

160 x 3

170kg 6 x 3 first 3-4 sets good speed then they slowed down. Big rests.

Speed bench

Used new technique with arch etc felt good

60 x 10

75kg 8 x 3

Leg press

340 x 10

360 x 10

400 x 10 (massive pb. Wont make habit of that just wanted to try it)

Cg bench

60 x 10

85 x 10

82.5kg 2 x 10

[maccaz]

Wookie volume w3d2

Today was very hard. Legs and ass were sore and fatigued before i even went gym. Got every rep done so im happy

Deadlift

60 x 5

100 x 5

140 x 5

180 x 3

200kg x 5 rpe 10 il post video later

190kg 2 x 5

Pullup

5, 3, 1 , 0 , 1 ,1 forearms and grip fcked and im just real crap at pullups

Sumo sldl

60 x 10

90 x 10

120kg 3 x 10

These were clicking felt good

Hamstring curl

3 x 15

Done

[maccaz]

Wookie volume w3d3

Bench press

Lots of work on setup

60 x 10

80 x 5

90 x 5

100 x 1

105 x 1

112.5 x 1 tng felt good

105 x 5

102.5kg 2 x 5

Db bench

34 x 8

36kg 2 x 8

38kg x 8 pb first time using 38s

Tricep pressdowns

25kg/lb 3 x 20

Feeling bit better about bench its starting to feel correct

112.5 x 1

[maccaz]

Wookie volume w3d4

Will post videos later but pb squat

Squat

60 x 8

100 x 5

140 x 5

160 x 3

180 x 1

190 x 1 add wraps

205kg x 1 pb easy as. 220 in tank 100%

185kg 3 x 5 rpe 9 or so not that hard

Leg press

270kg 3 x 8

Leg extension

54 3 x 25

205

https://youtu.be/wELhWczy4ZQ

185 x 5

https://youtu.be/g_nLJNwfBqM

[Wookie]

Mr Maccaz getting PBs on his prep cycle. Love it.

[tyreguy]

Wookie volume w3d4

Will post videos later but pb squat

Squat

60 x 8

100 x 5

140 x 5

160 x 3

180 x 1

190 x 1 add wraps

205kg x 1 pb easy as. 220 in tank 100%

185kg 3 x 5 rpe 9 or so not that hard

Leg press

270kg 3 x 8

Leg extension

54 3 x 25

205

https://youtu.be/wELhWczy4ZQ

185 x 5

https://youtu.be/g_nLJNwfBqM

Nice one bro!! Mirin those Squats all day!

[maccaz]

First all out cheat day in a long time, 113.8kg now .prob 110 tomorrow morning.

I take progress pictures every couple of weeks even tho i dont really care its just good to keep track and if anything composition improved a little bit over the last 8 weeks which is cool considering weight and strength keeps going up. I put that down to supplementation and clean eating (iifym isnt that good for me lol so i eat bro type foods mostly )

At this rate in another couple months il be happy with composition enough to post before and afters which will be good as iv never posted any on here

[maccaz]

this weekend will be 1 year exactly from when i started lifting again, more or less consistently for a year straight now, bar a couple weeks off here and there

 

some highlights (and lowlights)

 

september 2014, bought a squat rack, failed  100kg squat on 3rd rep or so, out of practice, after few weeks of adjusting back into it test, get 130/80/160, shallow squat, ugly dead. bounce tng bench. (my lifetime prs from 2011 or so were 130/90/170)

 

march 2015 novice push/pull, bench 92.5/102.5/112.5x and deadlift 190/210/227.5x

 

september 2015 best lifts are now 205/112.5/230 with a lot more in the tank itching to test, so a big increase of 177.5 in 12 months

 

bodyweight has gone from a weak skinny fat 85kg or so to a less weak, less skinny, less fat (still fat trolol) 110kg

 

 

good year of gains, and i feel like iv hit a new level of progressing quickly with wookie, dont want to jinx it but 600 is very realistic in not that long, few months.

[Skeletor]

Good gains all round bro and yeah youll smash past 600 in no time I reckon.

[maccaz]

Good gains all round bro and yeah youll smash past 600 in no time I reckon.

thanks bro, its a good as feeling, i remember msging realtalk on viber few months back real pissed off cos i kept failing 180 squat, doesnt feel long ago at all but just other day i did 185x5 easily

[maccaz]

Hardest wookie day yet

W4d1

Squat

60 x 5

100 x 5

120 x 5

140 x 5

160 x 3

180 x 8 pb (wraps) nearly lost last rep fully recovered it in a good morning looking squat. Happy with that!!

170 x 8 no wraps pb

Bench press

60 x 10

80 x 8

100 x 1

110 x 1

100kg 2 x 8 (8 reps is a rep pb)

Db bench

36 x 8

40 x 8 (pb never done 40s)

38 x 8

Leg extension

54kg 3 x 25

Stoked

[ThreeWhiteLights]

Nice!

[maccaz]

Nice!

thanks bro, on a roll with squats atm

[maccaz]

Wookie volume w4d2

So so hard but got all reps

Deadlift

60 x 5

100 x 5

140 x 5

180 x 2

200 x 1

210kg x 4 rep pb

200kg 3 x 4

Pullups 4 sets to fail, 5, 3, 1, 1 grip was gonners

Sumo sldl

60 x 10

90 x 10

130 x 10

110 x 10

Hamstring curl

54kg 3 x 12

Bloody hard today straight up. 210x4 was so so so close to failure on the last rep