ditching sheiko for the wookie

[Ignite]

Long time lurker checking in - Great gains bro, keep it up.

[maccaz]

wookie volume w4d3

cruisy day

 

Close grip bench

60kg 2 x 5 

85kg 4 x 8

 

"air bench" pause for 2count 5cm off chest

60kg x 6

65kg 4 x 6

 

tricep pressdown

25kg/lb 2 x 20

 

db fly

5kg/side 2 x 10

 

 

 

get to squat up to 3rm tomorrow, excited, feeling strong

[HarryB]

Where are you at now? Melbourne?

[maccaz]

Where are you at now? Melbourne?

yup, my work contract here keeps getting extended so i'd say im here permanently now

[HarryB]

Nice one. I have a few mates down there if you looking for people to train with.

[maccaz]

wookie volume w4d4

another friday full of unintentional pbs 

 

squat

60 x 5 

100 x 5 

140 x 1

160 x 1

180 x 1

200 x 1 (add wraps)

210kg x 3 pb and rep pb video below

195kg 2 x 3 rep pb

150kg x 16 rep pb

 

that was awesome, more in the tank on the 210x3, wish id chosen 212.5 as i could have maybe got a 4th rep at 210, but rather rerack it without failing and its not on program anyway. finding as the weights get higher im doing a bigger range of warmups which is giving my lower back too much pump by the time i get to working sets, need to sort that out, maybe more stretching hamstrings, cos after 200x1 it wasnt that comfortable to walk around etc too pumped. never used to get lower back pump.

 

 

leg press

260kg 3 x 10

 

leg extension

54kg 2 x 20

 

 

done

got home and i have tiny red/purple dots on my eyelids and upper cheeks, shoulders. not heaps but most iv had. mrs cracked the shit haha shes not a fan, but i dont mind long as its not me slowly dying

 

really really stoked with how im progressing, couldnt have got 210x3 just a few weeks ago no way, not to mention this was at the end of a hard week and the fatigue is hardout accumulated to the point where im just constantly a little sore everywhere

 

 

210 x 3 

[Boosting]

f*ck bro your squat def better than mine now. Might stop skipping again and try catch up

[Skeletor]

Like a boss bro. Got a lot more than 210 in you to.

[Bigken1985]

Lol you had like 8 reps there easy

[BeastBuilder]

Gets 210x3 PB, does sets of 195x3 afterwards, also calls them PBs. Soz bro you lost me lol.

Solid squat gains though.

You're slowly dying of too many gains, better cut back on the PBs.

[tyreguy]

wookie volume w4d4

another friday full of unintentional pbs 

 

squat

60 x 5 

100 x 5 

140 x 1

160 x 1

180 x 1

200 x 1 (add wraps)

210kg x 3 pb and rep pb video below

195kg 2 x 3 rep pb

150kg x 16 rep pb

 

that was awesome, more in the tank on the 210x3, wish id chosen 212.5 as i could have maybe got a 4th rep at 210, but rather rerack it without failing and its not on program anyway. finding as the weights get higher im doing a bigger range of warmups which is giving my lower back too much pump by the time i get to working sets, need to sort that out, maybe more stretching hamstrings, cos after 200x1 it wasnt that comfortable to walk around etc too pumped. never used to get lower back pump.

 

 

leg press

260kg 3 x 10

 

leg extension

54kg 2 x 20

 

 

done

got home and i have tiny red/purple dots on my eyelids and upper cheeks, shoulders. not heaps but most iv had. mrs cracked the shit haha shes not a fan, but i dont mind long as its not me slowly dying

 

really really stoked with how im progressing, couldnt have got 210x3 just a few weeks ago no way, not to mention this was at the end of a hard week and the fatigue is hardout accumulated to the point where im just constantly a little sore everywhere

 

 

210 x 3 

pb! CIITTYY!!

[maccaz]

Gets 210x3 PB, does sets of 195x3 afterwards, also calls them PBs. Soz bro you lost me lol.

Solid squat gains though.

You're slowly dying of too many gains, better cut back on the PBs.

Aha guess could call it volume pb not rep pb (think i seen ppl use that term in journal dunno), had never done more than 1 rep 1 set @ 190.

Thanks guys, looked way easier than it felt it was hard as fck

[BeastBuilder]

Brb with cable fly/bicep curl superset semi hemi grip volume rep PB

[maccaz]

Brb with cable fly/bicep curl superset semi hemi grip volume rep PB

Bw squat superset with 5km run pb

[maccaz]

rest all weekend but went on a bushwalk today ended up getting kind of lost had to go up this mass hill (i would class it as a small mountain lol) like hectic uphill walking for an hour straight, killed my calves, fun

 

 

[Bigken1985]

rest all weekend but went on a bushwalk today ended up getting kind of lost had to go up this mass hill (i would class it as a small mountain lol) like hectic uphill walking for an hour straight, killed my calves, fun

And your gainz

[maccaz]

And your gainz

Aha hope not cos i just did a longer one. Tbh makes legs feel better afterwards

[Bigken1985]

Aha hope not cos i just did a longer one. Tbh makes legs feel better afterwards

It is good to get the blood flowing

[maccaz]

Wookie volume w5d1

Squat (speed)

60 x 5

100 x 5

140 x 5

155kg 6 x 3 must faster than last time i tried speed squat, more suitable weight. They were quick as

Bench

Bar x 10

40 x 10

60 x 10

80 x 5

85kg 6 x 3 speed

Biceps bit uncomfy after squatting (first time in a while that theyv been sore). Not too worried should have stretched more will do better next time

Db bench

36 x 6

40 x 6

36 x 6

Leg extension

54kg 2 x 20

[maccaz]

W5d2

Was fatigued from yesterdau but got it all done

Deadlift

60 x 5

100 x 5

140 x 5

180 x 5

200 x 2

210 x 2

6 more doubles at 200kg

Pullups

4,3,3,2,2,1,1

Sumo sldl

100 x 5

130kg 2 x 8

145kg x 8

Hamstring curl

61kg 3 x 12

[maccaz]

set 8 last night

 

[maccaz]

W5d3

Pause bench pb today

If you are ever on the fence about getting a coach, do it, its paying off big time quickly for me. I recommend wookie highly.

Added belt on bench today and liked it

Bench press (all paused)

Bar x lots

60 x 3

80 x 3

100 x 3

110 x 1

117.5kg x 1 pb

120kg x 1 pb

110kg 2 x 2

120 was the slowest bench ever lol prob like 15 seconds on the way up

Db shoulder press

24 x 8

26kg 3 x 8

Tricep pressdown

20kg 3 x 20

[maccaz]

W5d4
Today doesnt look hard on paper but it was hard
First time iv ever looked forward to a deload lol feel like my actual bones are fatigued

Squat
60 x 5
100 x 5
140 x 5
160 x 3
180kg 6 x 3 last few sets were grinders. Shouldnt be. But good reps.

Leg press
300kg 3 x 10

Leg extension
60kg/lb 2 x 20

Done. Busted. Going out for dinner to some kind of epic burger place will eat myself to death.

Also should add my morning weight is like 109.5 now. Been eating so well no cheats at all 3000cal. All the wookie volume making me gain weight. Legs way bigger

 

edit:

 

[Realtalk]

Getting strong bro. 600 next comp will look likely if it's your day.

[maccaz]

Getting strong bro. 600 next comp will look likely if it's your day.

Thanks bro feeling pretty confident on hitting it this year.

Nothing comp wise really lined up on calender good for me so think next test will be in gym. Will do at ptc so can get a hand wrapping knees and squat from monolift.

Just mostly happy bench is finally moving lol

In the new year im gonna plan hard off both nz and aus gpc calendars and sus when im gonna compete should be a big year !