Skeletors Strength Training Log.

[Realtalk]

Strong bro!

[Skeletor]

Shoulders and bench assistance .

Military press. Seated.

95kg x 1

82.5kg x 8

80kg x 8

Close grip bench press

115kgx 10

110kg x 9

105kg x 9

Shoulder press behind neck wide grip

4 x 8 very slow and controlled .

Db lateral raises ss with wide grip rows

3 x 10

So my first week of Wookie program is over and it felt awesome. Squats were the big positive for me doing 10 reps at 180 and 8 at 182.5 straight after was a good feeling. These RPEs are definitely a new way of training for me and has ensured im really pushing myself to the requirements of the program on the working sets. Has been the first time ive left the gym with jelly legs in years and have had doms in chest, hammys and quads for first time in a long while. The only negative I will say is im going to struggle taking 2 days off over the weekend but I know I have to.

[maccaz]

So my first week of Wookie program is over and it felt awesome. Squats were the big positive for me doing 10 reps at 180 and 8 at 182.5 straight after was a good feeling. These RPEs are definitely a new way of training for me and has ensured im really pushing myself to the requirements of the program on the working sets. Has been the first time ive left the gym with jelly legs in years and have had doms in chest, hammys and quads for first time in a long while. The only negative I will say is im going to struggle taking 2 days off over the weekend but I know I have to.

 

 

mean bro, shock to the system

my hamstrings have been sore for 3 weeks now lol

[Wookie]

Excellent.

You and Maccaz are running quite different programming so you will be onto low rep stuff in 2 weeks.

[Realtalk]

I used to find it hard having days off but I just go for a walk or a bike ride if you have a mountain bike. Not talking about killing myself with cardio but I like to keep moving and i something... I find if I do something like that then I don't feel like I'm missing the gym. In summer it's easy to do go beach or something for swim but winter abit boring with the options

[maccaz]

Also after first week or second week might not feel like you need days off but it def catches up

[OnlyHuman]

....

Karbolyn during training up to 100 grams.

...

 

Dam you eat big  :think:  :pfft:

 

I just bought some Glycofuse by Gaspary to drink during my training sessions. I belive it is a similar product to Karbolyn...? However, I think I will just start with 50grams per session. Have you been using Karbolyn a long time? Worth it? 

[Skeletor]

Dam you eat big :think: :pfft:

I just bought some Glycofuse by Gaspary to drink during my training sessions. I belive it is a similar product to Karbolyn...? However, I think I will just start with 50grams per session. Have you been using Karbolyn a long time? Worth it?

Yeah man I rate it. I just seem to keep going using it during training. When I dont use it I burn out on the intense sessions. I have a real fast metabolism so I can chew through the food without gaining weight easily.

[Skeletor]

Excellent.

You and Maccaz are running quite different programming so you will be onto low rep stuff in 2 weeks.

Sweet with me mate . Im ready for anything .

[Skeletor]

Week 2 day 1 ..... Deads

 

Not the best day deadlifting ive had , not hitting the required reps prescribed but still a good taxing workout.  Felt pretty ill before going as i tried to mix to much food only 45 mins before training along with coffee etc. Anyway main lifts were as follows.

 

Deads....  

 

240kg single.     ( More comfy than last weeks 240 )  But id say max is around 250.

215kg x 6          ( Was supposed to hit 8 reps at 9RPE so a little gutted )

200kg x 8          ( Good controlled lifts ) All reps both sets stop and start.

 

The 215kg x 6 was a bit of a dissapointment for me as i had hit 230kg x 5 and 240kg x 3 not that long back but there was a few things to take into consideration. 1 being the fact i was controlling the negative of each rep as there was a group of elderly women very close to me being instructed and didnt want to scare the shit outta them as it hit the floor. 2 i was feeling a bit sick from trying to force to many calories in pre training along with coffee. 3 being my max is probably more 250 currently rather than 260 as i had given to program in .  I think dropping it back to 250 will have me hitting the RPEs to perfection . Really enjoying this program .  Current weight = 83.6kg 

 

 

[Skeletor]

Bench today . Touch n go .

 

142.5kg x 4   

135kg x 5

135kg x 5  So long since id purposely done touch n go and found it a bit hard to get the groove on the heaviest set . Watching my video the bar path is all over the show haha. Would almost say pause reps are just as easy now.

 

DB pause benchpress   

 

50kg dbs x 8, x 10, x 6

 

Pullups with a 10kg plate  x 24 reps total  . 12, 6, 6

 

Hammer curls x 12 reps 17.5kg superset with french press x 15 reps 40kg x 3 sets. 

 

A good train . Expected to hit more on touch n go bench though but im like a touch n go virgin again after not doing it for so long . Happy with the speed on the negative which ive put a lot of focus on the last two weeks as the first rep i was always taking a hell of a long time to bring it down but the following reps would be fast so have put effort into getting this right and today would be the fastest ive brought 142.5kg to my chest on the first rep. Not dropping it but just controlling it faster . 

 

[Skeletor]

Squats lowbar in Loose sleeves +belt

190kg x 5

192kg.5 x 4

180kg x 5

Pretty taxed today and back was still fatigued from the deads a couple days back. Lesson learned not to control weight fown on a deadlift negative ,but getting hang of lowbar now. Still hit target on first set just.

Leg press x 3 sets of 8. Somewhere in the mid 300s. Put real focus on contracting the quads throughout with good control and not just pushing the weight.

Leg extension x 3 sets with 2 to failure. Feet tilted inward for max contraction of quad and a good pump. Didnt train calfs cause prefer to look weak.

[Skeletor]

First 2 weeks of program all done. Today was shoulders and bench assist.

Shoulder press. 90kg x 7 x 7 x 5.

Close grip bench 115kg x 8 pause 110 x 8 pause. 105kg x 8 pause.

Rear shoulder press. 50kg x 8 x 8 x 8 x 8. Slow and controlled. Had to use an ezibar as all bars were taken.

Cable rows ss with db laterals to finsh.

A good two weeks . Still getting hang of low bar but hit some rep p.bs on that. Only one bad day where I should have been stronger on deads but thats down to my own stupid errors with controlling the negative which fatigued me bad and also just being an off day. Looking forward to the next two weeks to see what I have in store.

[maccaz]

First 2 weeks of program all done. Today was shoulders and bench assist.

Shoulder press. 90kg x 7 x 7 x 5.

Close grip bench 115kg x 8 pause 110 x 8 pause. 105kg x 8 pause.

Rear shoulder press. 50kg x 8 x 8 x 8 x 8. Slow and controlled. Had to use an ezibar as all bars were taken.

Cable rows ss with db laterals to finsh.

A good two weeks . Still getting hang of low bar but hit some rep p.bs on that. Only one bad day where I should have been stronger on deads but thats down to my own stupid errors with controlling the negative which fatigued me bad and also just being an off day. Looking forward to the next two weeks to see what I have in store.

how are you liking it overall vs what you were doing previously? or bit early to say?

[Skeletor]

how are you liking it overall vs what you were doing previously? or bit early to say?

Probably a bit early to give an overall feeling but im enjoying it at the moment and thats the main thing. I think im more scared of it at the same time to with the added intensity. Just pushing myself slightly harder than im used to but that's a good thing. I Like the structure of it. It seems well thought out and while I was worried about only doing the main lift once a week that soon put my mind at ease after actually pushing myself on the lifts. Dont think id ever hit 10 reps of 180 and then another 8 at 182.5 straight after. I think as long as I can get the numbers right and am willing to truly give it what is required ill get what im after.

[Skeletor]

Came home from work absolutely shattered today and had to have a sleep due to a physical days labour on a roof. Got up and had a coffee and hit some deads.

60kg x 6

100kg x 5

140kg x 4

180kg x 3 added belt

200kg x 2

220kg x 1

225kg x 5 work set

210kg x 5

200kg x 5

Stiff legged deads 120kg x 4 sets of 8

Leg curls 64 kg x 3 sets of 10

59kg x 1 set of 10.

Only disappointed that I couldn't do the pullups because my biceps tendons are inflamed from swinging club hammer and throwing bricks all day but rather skip them for a day and try tomorrow than cause an injury. This week from here on looks to be mostly speed work which will be good considering a very busy week at work ahead.

[Skeletor]

Had a pretty cruisy training the last week . Mostly speed work so havent really had much to update . I bought my training days forward while the speed week was on so i was able to train on the weekends as work is getting in the way of the gym .  Anyway all speed work was good last week and was a good break for the body . Today was planned bench to test max and managed to get my mate in to spot me so stoked . Hit a 5kg p.r and could have gone another 5 i reckon but im using that for the next training block to further build my bench up. Its the one lift i havent progressed on in the last year or so but today i hit the easiest 150kg ive ever felt and then a 155kg with a 160 in the tank which would be 6-7kg off 2 x bodyweight.  If i took this p.b alone from the program i would be happy . Do need to work on pauses on cghest as what feels like a longer pause is actually short on video. . 

 

Bench 

 

60kg x 8

100kg x 5

120kg x 2

130kg x 2

140kg x 1

145kg x 1

150kg x 1

155kg x 1 

140kg x 3 sets of 2

 

DB bench x 3 sets of 8 50kg

 

Pullups neutral grip  x 18   x  6

 

 

[Skeletor]

[Bigken1985]

Bench looked awesome bro

[Wookie]

Zing! Def 5-7.5kg in tank. Pause was good.

Hoping the squat goes well.

[maccaz]

Nice bro!

You are so strong i forget sometimes that you are under 85kg.

Plans to compete ever?

[Skeletor]

Thanks guys. That was actually my 150 bench clip. Thought it was the 155 one but still the same just a bit slower on the way up.

 

 

Nice bro!
You are so strong i forget sometimes that you are under 85kg.
Plans to compete ever?

Yeah i still want to for sure . Just gotta work out what fed and what comps will be in my area . 

[Skeletor]

Testing squats today. Decided id go with low bar again as it will benefit me in the long run. Used SBD sleeves, chucks shoes and 3 inch prong belt

60kg x 10

100kg x 5

140kg x 4

180kg x 2

200kg x 1

210kg x 1

222.5kg x 1 pb

225kg x 1 pb

230kg x 1 pb

Very happy thats a 10kg pb and 20kg higher than I have done lowbar. I think if any of you are looking at a program then give Wookies strength programs a serious thought. Both lifts I have been struggling with I have just hit pbs on in the first 4-5 weeks.

[Skeletor]

 

 

Bit of a grind lol but still getting use to low bar but super happy a 10kg p.b .  18kg off 3 x bodyweight now so its a realistic goal i think. 

[Skeletor]

Woke up today with mean doms in my lower back and quads. Body in a bit of shock lol. Went for a 30 min run which took away the quad ones but back still a bit tight. Definitely need to work low bar more obviously. Elbow pain gone unlike last few times doing it so I think the wider grip has paid off. Can't remember which one of you suggested it but cheers. Rest from any lifting today but test military press tomorrow so aiming for 3 x p.b days in a row.