ditching sheiko for the wookie

[maccaz]

wookie program week 1 d4

 

bw 108.4

 

BTN wide grip press

45kg 4 x 12

 

seated row

4 x  12 

 

ezbar curl

30kg 4 x 12

 

db shrug

35kg 4 x 12

 

seated leg curls

4 x 12

 

smith machine calf raise

30/side 4 x 12

 

machine crunch (was told my choice of abs, these are prob my fave, don't do abs often normally)

4 x 12

 

thats it for this week, resting up, i feel rested enough already but thats just because iv been in the habit of thrashing my body for so long, deload feels strange, but its for a purpose so allgood

[maccaz]

went gym to spot, help out gf. weighed 111.0kg on same scales. so thats my weight before last meal of the day, not gonna weigh apart from first thing in morning after a piss from now on cos the fluctuation is huge lately

[FellowshipOfTheRon]

in4 wookie gains

[maccaz]

took a look at first week of programming and its gonna be a tough week, cant wait. training monday tuesday thursday friday from now on. wednesdays and weekends will be rest.

 

after doing sheiko for so long this is going to be a big decrease in number of working sets, but overall looks like its going to be a shit load harder. a lot more work at higher %s than iv done previously. feeling ready to kill it and get a lot stronger

 

managed to squeeze in the 1.5x bw squat competition onto program for Friday so will be doing that and will post the video

 

also will get in the habit of posting more working set videos on here not just pb's etc

 

[Wookie]

Hopefully this change brings good results by year end.

I have a soft spot for Sheiko's programming. Time for a change.

[maccaz]

I have decided that by the end of this year i want to be under 100kg, or at 100kg, so can lift in u100 as im fatter than i need to be and think if i lose 7kg slowly over 4+ months i can continue getting stronger. Jono approved this otherwise i wouldn't be doing it

 

 

for my reference later on my diet is currently:

 

meal 1 : 2x toast, 5x eggs or 180gm tuna (i just have whichever i feel like each day)

 

meal 2: 450gm fish, 1/2cup brown rice (raw weight), 200gm mix veg (this is the same every day)

 

Post workout shake: 40gm whey,5gm creatine, water

 

meal 3: 450gm chicken breast, 1/2cup brown rice (sometimes swap brown rice for sweet potato) various vegetables i dont count because just trace macros

 

5L water/day

bit of milk in coffees but been cutting back, having 2x black and 1x with milk a day

 

thats the base of it, then i my fitness pal add whatever sauce/cooking oil etc i use and aim for 2500cal total

 

this has taken some time of fine tuning to make it filling enough and enough carb for workouts, its not ideal by any stretch but it works with my life style

 

iv gotten so much better eating wise, 6 months ago i would be eating junk food constantly thinking this will make me strong. it helps but also makes me fat lol. iv gradually improved over time and now i eat maybe 1x cheat meal every 2-3 weeks and dont crave it or anything just make sure i feel full from good foods and don't need to cheat.

 

body weight fluctuates heaps, so will only weigh empty in mornings which is currently 107kg

[maccaz]

wookie volume block d1

 

the pump is real

 

getting the hang of estimating what rpe's will be etc for accessories, got it about right i reckon

 

i'll list all sets for main lifts

 

squat

bar x lots

60 x 5

80 x 5

100 x 5 

120 x 5

140 x 3

160 x 8 rep pb, rpe 8 (video)

162.5 x 8 rep pb, rpe 9

 

i dont like how this angle of video makes depth look worse than it actually is, its definately not as good as it needs to be, but its not as bad as it seems in the video.. il do side on filming from now on to show rather than make excuses 

 

i was supposed to be tidying up my walkout but forgot on my first set and did it my original way which isnt ideal (sorry wookie) will concentrate from now on and do my walkouts better, but happy with how the set went really 

 

bench press

60 x 5

80 x 3

90 x 3

100 x 1

107.5 x 1

95 x 8 rpe 9 

95 x 8 rpe 9.5

 

db bench

30 x 12 

32 x 12 

32 x 12 rpe 10 very close to failure on the last rep

 

leg extension

48kg x 25

56kg x 25 

56kg x 25 (jelly legs)

 

tricep pressdown

28kg x 20 x 2 sets

 

 

done

this was real fun, i like doing a harder workout where i concentrate on the sets rather than just a gruelling 2 hour set after set workout. im looking forward to how this block goes and predict good as results.

[maccaz]

wookie volume w1d2

bw 106.7 (coming down quick because im drinking so much water)

 

sore glutes and hamstrings from yesterdays squats so start with 15 min or so foam rolling

 

deadlift

60 x 3

100 x 3

140 x 3

160 x 3

180 x 3

205 x 3 rpe 10

200 x 3 rpe 9

200 x 3 rpe 9.5

200 x 3 rpe 10

 

was quite hard, needed big rests like 3-4 minutes between sets. fatigued from yesterday i guess.

 

pullups

5 (lol)

2 (lol)

0 so add blue assistance band and got 9

8 with blue assistance band 

 

too heavy for these, want to get good at them though, 

 

sumo SLDL with arch back and belt

first time doing those so had a play with foot placement etc and got it feeling pretty good!

 

60 x a few figuring it out

100kg 3x10 

 

hamstring curl

54kg 3x15

 

 

done, nice and quick, each set hard but overall felt real good

 

 

 

 

[Wookie]

Gainssssss

[maccaz]

105.5 morning weight

8/10 doms (this is very bad for me lol)

good result

[Wookie]

And thats why you're doing a higher volume block.

[Skeletor]

Good going man. How you handling the 5 litres a day?

[maccaz]

Good going man. How you handling the 5 litres a day?

 

easy as tbh, its sustainable for sure i dont think anything of it, when i did first big cut from non lifting fatty 120+kg back in the day i got in the habit of drinking a lot of water because it speeds up the process and is good for me in general, so since then i always have drunk quite a lot of water so its not much of a change

 

also its good for skin etc just so well worth the hassle of pissing a bit more often

[Bigken1985]

hey bro good work man, we are pretty similar in strength, keen to see how you get on. I ran sheiko for a bit and just ended up hating training

[maccaz]

hey bro good work man, we are pretty similar in strength, keen to see how you get on. I ran sheiko for a bit and just ended up hating training

yeah mate been following your journal, you got me on bench by far, but thats good gives me someone to chase.

 

yeah sheiko is good but hard, i think maybe one or two blocks a year would be okay but not just running it over and over for months on end

[Bigken1985]

yeah mate been following your journal, you got me on bench by far, but thats good gives me someone to chase.

 

yeah sheiko is good but hard, i think maybe one or two blocks a year would be okay but not just running it over and over for months on end

Agreed, I do think that a good deload is very underrated. Ive been guilty in the past of just plowing through, but the closer I get to 30 the more I realise I need to take them. Especially when you are pushing the limits

[maccaz]

wookie w1d4

 

constant doms all over this has been a shock to system but all good i like the feeling 

 

hamstrings worst of all and im gonna do 1.5x bw squat challenge tomorrow, yolo might not be a good score but itll be true failure guaranteed

 

close grip bench press

40 x 8

60 x 8

70 x 5 

85 x 8 

85 x 8

85 x 8 rpe 10 so dropped weight down 2.5kg

82.5 x 8

 

regular grip bench with pause 5cm off chest for 2 count (rough)

60kg 4 x 6 

 

widegrip pulldown (dunno if this is pound or kg, irrelevant anyway)

47 x 15 too light so didnt count this set

57 4 x 15

 

db fly to stretch

5kg 2x10

 

the tricep, chest, lats pump is real

 

 

[Wookie]

I'm jelly of your programming. And more so your ability to actually have time to train this week.

 

Back to sermon prep for me.

[tyreguy]

wookie w1d4

 

constant doms all over this has been a shock to system but all good i like the feeling 

 

hamstrings worst of all and im gonna do 1.5x bw squat challenge tomorrow, yolo might not be a good score but itll be true failure guaranteed

 

close grip bench press

40 x 8

60 x 8

70 x 5 

85 x 8 

85 x 8

85 x 8 rpe 10 so dropped weight down 2.5kg

82.5 x 8

 

regular grip bench with pause 5cm off chest for 2 count (rough)

60kg 4 x 6 

 

widegrip pulldown (dunno if this is pound or kg, irrelevant anyway)

47 x 15 too light so didnt count this set

57 4 x 15

 

db fly to stretch

5kg 2x10

 

the tricep, chest, lats pump is real

Hearty my man!! give it heaps on the 1.5bw Squat Challenge  :pfft:

[maccaz]

wookie volume w1d5

 

hamstrings still sore so start with foam roll

 

squat

60 x 5

80 x 5

100 x 5 

120 x 5

140 x 3

160 x 12 (went for 1.5x bw AMRAP) this was intense, bungled the breathing a bit and head felt like it was gonna pop at rep 10 onwards. this is a rep pb

140 x 14 brutal

 

leg press

6pps x 10 too light

7pps 3x10

 

leg extension 

57kg 2x20

 

 

160 x 12 

 

 

140 x 14 

[Realtalk]

Good sets man! Bro that walk out lol you needa unrack the bar and just stand there for a second let it settle feel it on your back then walk back I like 1 step, 2 step then adjust the feet as needed. It's ok now but once u start getting to like 5pps etc then you'll fall over like you are doing it or jar your back or something, your legs (knees) prefer as least steps as possible. More steps more energy. Don't rush bro.

[maccaz]

Good sets man! Bro that walk out lol you needa unrack the bar and just stand there for a second let it settle feel it on your back then walk back I like 1 step, 2 step then adjust the feet as needed. It's ok now but once u start getting to like 5pps etc then you'll fall over like you are doing it or jar your back or something, your legs (knees) prefer as least steps as possible. More steps more energy. Don't rush bro.

Thanks !

Yeah I know bro wookie and others said same thing im supposed to fix it but just psyche myself up thinking about other shit end up forgetting about walkout but im gonna make solid effort to fix it hard out cos it doesnt just look dodgy it feels dodgy as haha

[maccaz]

no gym till tuesday so rest, eating lots, legs sore. was sober driver for some mates last night, hated it, becoming old man, hate being around drunk people in bars etc, so many ppl try start fights etc etc prob just become a hermit

 

 

also this huge bber lives in my floor in my apartment building, had some yarns with him this yesterday, turns out hes quite successful at it, got his pro card a few months ago, he has won some nabba universe competition im not sure if thats significant but he is the largest human iv ever seen and real nice guy was keen to chat about it which is cool because sometimes i think people like that be sick of stupid questions etc but nah this guy was swt, had a google and yeah he wasn't talking shit he did win nabba universe and mr australia at some point few years back

 

 

i never really seen a proper bber in real life cos never been to a competition or anything but they are bigger than i expected and maybe one day i will stop being a lazy c*nt and get half way to that lean lol

[maccaz]

wookie volume w3d1

 

squat

60 x 5

100 x 3

140 x 3

160 x 3

180 x 1

190 x 1 (video below) with wraps

180 3x5 rep pb (video below) with wraps . every set was rpe 10 i honestly dont know how i finished them but i put mind to it before i started and just did it and it was okay, rests were long.

 

bench

60 x 5

80 x 5

90 x 5

100 x 5 rpe 10

97.5 x 5 rpe 9.5

97.5 x 5 rpe 9.5

 

bench was a bit shit, was beat up from those squats

 

leg press

240 x 10 too light

280 x 10

280 x 10

320 x 10

 

tricep pressdown

25kg 2x20

 

done

 

real happy with squats, not so much with bench, when last couple of squat reps got ugly i took some weight with my arms which hurt them a bit, i know not to do it but it was a very hard set, so il concentrate on not doing that in future, at least i know how to avoid it..

because of this bench was harder than it should have been

 

190 x 1

 

180 x 5 set 1

[maccaz]

gains, these work pants i got for my bday in june, hadnt worn in a while, they were perfect fit baggy like standard business pants at the start of june, they are now skin tight and i split the left side before i left the house so had to bin them

good result cos iv only put on a couple kg since then max and it must be mostly on my legs