Wookie Strength Programs

[Skeletor]

So i thought id write a quick summary on the Wookie strength program ive recently run and what i feel are the pros and cons.

 

Going into this program my maxes were 220/150/260 although my dead had suffered leading into it and struggled to pull 240 in the weeks leading up to starting and i just wasnt making any headway in the other lifts either,  i had stalled .

My program consisted of a 5 week block changing reps and weight weekly focusing on the 3 lifts and military press with a speed week added in also. Id have to say it was the most physically demanding program ive done in regards to intensity but i feel it has also been the most rewarding. I ran it through 3 times and managed to take my squat from 220 to 235 in sleeves , Bench went from 150 pause to a hard fought 160 pause and deads i managed to get back to 260 both times. My military press went from 100 to 110 and my front squat i just hit a 180 again with good depth considering i havent front squatted in an eternity .   I also can now rep the GHR machine unassisted for plus 10 reps when i couldnt even do one before. The pros of the program really speak for themselves  with gains in all lifts, its well planned out so you are recovered for each workout.    The only negative i found was initially struggling to drop back to just one training session on squats and deads a week after training so frequently which isnt really a negative considering the results .  Also id say the price of the program. It was to cheap imo which might lead to people not putting in 100% effort but again not really a negative .  Id definately rate this program if you are at a sticking point or just want to get some gains .  So i gained 25kg on the 3 lift to my training total staying at 83kg which is mint. As of now im starting my old 6 week peaking program and then returning to the wookie program to keep it mixed up.

[Wookie]

Appreciate the props mate.

 

To clarify, the regular 5 week cycle you did has 1x a week frequency on all lifts except bench. In many ways its a powerbuilding cycle that works as a base for strongman.

 

A powerlifter training for a comp wouldn't be on the regular 5 week cycle.

 

[GyzzBrah]

On my first cycle I put on 30 kg's to my front squat max, 10 to squats and deadlifts, and around 5 on bench / ohp.

Props to Wookie!

[soundsgood]

I have Been very impressed with Wookies programming and the results on the platform 

Smart choices of volume, assistance work and a lot of knowledge around deloading, peaking etc.. 

 

You don't see a lot of coaches putting as much effort into tailor made programming and checking up on progress continually getting feedback and reassessing.  

 

From the numbers I've heard the service is pretty cheap at this stage compared to other 'strength coaches' but I believe you only take on a few lifters at once and do it more as a hobby than a money making venture right Jono?  Allows you to only work with people who want to make progress and drop others that venture off the work often.  If you want to work with a local NZ coach who actually gives a shit about your progress and your prepared to do the hard work then you couldn't go past Wookie 

 

 

[maccaz]

In my time with wookie i have put 27.5kg on my squat. 12.5kg on my paused bench. 12.5kg on my deadlift ( would be 20 if not for grip issue) . 52.5kg increase to total in around 3 months is extremely good in my opinion considering i had stalled badly on sheiko programs at the time. 

[Wookie]

13 hours ago, soundsgood said:

 

 

From the numbers I've heard the service is pretty cheap at this stage compared to other 'strength coaches' but I believe you only take on a few lifters at once and do it more as a hobby than a money making venture right Jono?  Allows you to only work with people who want to make progress and drop others that venture off the work often.  If you want to work with a local NZ coach who actually gives a shit about your progress and your prepared to do the hard work then you couldn't go past Wookie 

 

 

Thanks mate.

That's pretty much it. I started because I believe that for the vast majority of people, the only way you get really strong is by smart training. So yes, that lead to only being loyal in an ongoing way to those that reflected that mindset. Tom came to me with a 630 total to his name, so it's been good seeing that change.
TBH I'd lose my mind if I tried to make decent $ of strength coaching, I'd come to hate it quickly.

[jimmybro1]

The Wookie Method almost killed me srs. 

 

On a serious note though the program seems nice a basic with manageable volume time and recovery wise. 

 

Enjoyed pushing things like OHP improving it 5kg in one month. Other lifts didn't improve but there were many issues that prevented progress. Besides progress takes months not weeks once your been training a while. 

[maccaz]

should add more info because my review was a bit simple.

 

so started with Jono on 10th of August so just under 4 months ago.

 

I went and did a test day and did an ugly difficult and shallow 202.5kg squat 10rpe

a shitty rpe 10 112.5kg bench press and a grinder 230kg deadlift rpe 10

 

some highlights in this program that I got over that 4 months:

220 x 3 squat

230 x 1 squat

212.5 x 5 squat

192.5 x 8 squat

220 x 4 deadlift

232.5 x 2 deadlift

110 x 4 bench

122.5 x 1 tng bench

 

then in competition on Saturday got 242.5 deadlift, only missed 250 for grip. 125 paused bench, and a very very easy 215 squat (injury stopped me from hitting what I could have here)

 

52.5kg over 4 months and it was only  factors out of mine and Jono's control that stopped it being 60+ (injury + grip +  me training in a commercial gym for majority of this time holding back my bench and deadlift)

 

Only downside to online coaching iv found is form coaching, but that's def not a reflection of Jono, just the nature of online coaching, hard to film from all angles at once so we are limited by that.

 

To get more out of it and hopefully make Jonos work a bit easier, the coach at my new gym is going to help me with form, he picked up a lot of problems quickly just from watching me, so hopefully that brings more efficiency and takes some factors away so jono doesn't have to worry about that side of things over the internet. In saying that, Jono has somehow managed to improve my form drastically without ever meeting me or seeing me lift in person, so am grateful for that, but can't beat face to face when form is as shit as mine is