Got Wood? Woody's Lifting Journal

[Raigs]

squeeze mutha jumpa, SQUEEZE!

and i'm calling bull**** on 60 being tough-are you doing them like this?



i use a little wider grip on the bar, feet closer together and knees just barely bent to incorporate some core work into the movement. then i just squeeze the bar down from eye level to my junk

and i see nothing wrong with your squat depth in that video-great session man

Im say if you workout in a basement and use some home gym pully machine its no where as smooth as a gym quality one. Just saying I used to do 120 or so at the gym and am stuck at 50 or 60 at home

[Woody-5]

Im say if you workout in a basement and use some home gym pully machine its no where as smooth as a gym quality one. Just saying I used to do 120 or so at the gym and am stuck at 50 or 60 at home

lol yea my cheap pulldown machine is definitely not the smoothest

[Woody-5]

Thursday 11.8.12- Macenko's Week 1B


100x better session than Monday's showing. The cold is nearly gone, my calorie intake is back up and I've gotten some good sleep the past 2-3 nights. As a result, bench was way easier, barely broke a sweat busting out the work sets. Bring on week 2!

Bench
45 x 10
135 x 5
175 x 8
220 x 6
230 x 5 (Vid)
230 x 5
230 x 5 (Vid)
220 x 5
220 x 5
Gravy reps throughout.

Shoulder Shocker
25/15s/15s x 10/10/10 reps (x 2 sets)
delts are taking a pounding with all the heavy pressing, so I just want to hit a couple light sets of these for a little iso work

Reverse Flies
22.5s x 10
22.5s x 10
22.5s x 10

Resistance Band Crossovers
x10
x10
x10
Looped a couple resistance bands around some support beams in my basement, stood inbetween and bam: just like cable crossovers. Got a kickass squeeze in the pecs doing these. Love it, why didn't I think of it sooner?

[jshaw5]

Nice benching, but I think someone replaced your plates with plastic ones. Did that even feel heavy at all?

[Woody-5]

Nice benching, but I think someone replaced your plates with plastic ones. Did that even feel heavy at all?

Haha not really, maybe I should look into that theory
Thanks mate

[LoveMyInk]

put some weight on the bar next time

[howimliving]

I think someone replaced your plates with plastic ones. Did that even feel heavy at all?

yep-nice, clean reps with no sticking points in either set-somebody's getting hot

[johnblythe]

great work, woodster. looked easy.

[dopamine72]

Good benching bro

[Ironlife]

Stop benching with plastic weights! That looked too easy


Great work man, im loadin on heaps of pizza and covered in olive oil w/choc milk. Gonna hit wk 1 of the squat routine and session 2 of macenkos

[Woody-5]

put some weight on the bar next time

Maybe, we'll see
you avi has reappeared!

yep-nice, clean reps with no sticking points in either set-somebody's getting hot

It's on now!

great work, woodster. looked easy.

Thanks fella!

Good benching bro

Thanks big guy!

Stop benching with plastic weights! That looked too easy


Great work man, im loadin on heaps of pizza and covered in olive oil w/choc milk. Gonna hit wk 1 of the squat routine and session 2 of macenkos

Thanks mate! I'll be on the lookout for your session!

[BabyOilBrah]

bench too easy /10

[PeterGibbons316]

My mind is always blown by your bench arch. I'm pretty sure my L5 would literally pop out of my spinal column if I did that.

Looks like you need to hurry up and get to those AMRAP weeks.

[Juggernaut0]

Dat bench yo. Awesome Woodman!

[jeezyreezy]

Nicely done sir. Lots of sets at 220 and 230 =

[Woody-5]

bench too easy /10

You know it mate

My mind is always blown by your bench arch. I'm pretty sure my L5 would literally pop out of my spinal column if I did that.

Looks like you need to hurry up and get to those AMRAP weeks.

Next week has a few amrap sets!
I've actually toned my arch down a bit from last year haha

Dat bench yo. Awesome Woodman!

Thanks fella!

Nicely done sir. Lots of sets at 220 and 230 =

They'll be warmup weights next week
Thanks jeezy

[MatTheCur]

Fantastic, Woodsy!

[Woody-5]

Fantastic, Woodsy!

Thanks dude!

[Woody-5]

Saturday 11.10.12- Squat Day


Tough session today, but I killed it. First time squatting heavy in 2 weeks due to last week's deload. On top of that, 5/3/1 had me scheduled to match my 5RM on the final set.
Let's just say I was a bit apprehensive coming into this workout. I pounded 2 cups of coffee and a preworkout, so I was so stimmed up by the time I got under the bar I could care less haha

Squat
45 x 10
135 x 5
185 x 3
225 x 2
250 x 1
275 x 5
295 x 5
315 x 5 (matches 5RM)
Felt tougher than they look on video, but a lot of that is probably due to the layoff. next week's triples will be where I shine!

Calf Raises
225 x 15
275 x 10
275 x 10
275 x 10

Leg Curls
85 x 10
85 x 10
85 x 7
85 x 4
90 sec or less rest. Completely ran out of steam on the last two sets

Chin ups
BW x 10
BW x 10
BW x 10

Kneeling Ab Wheel
x10
x10
x10
haven't done ab wheel in awhile- the standing reps were bothering my shoulders and forearms so I took a break. Kneeling reps didn't bother today, and they gave me a killer burn in the abs

Poundstone Curls
45 x 32
biceps were already pumped from the chins so these were brutal

[johnblythe]

that's some great work, man. 315x5 is good enough, but after 275 and 295 right before it is even better. what's that put your 1+ at?

[jshaw5]

nice squats wood mang. i couldn't watch did yet but im guessing you had more left in the tank too. can't wait to see u smash 3+ next week

[Woody-5]

that's some great work, man. 315x5 is good enough, but after 275 and 295 right before it is even better. what's that put your 1+ at?

Thanks dude! 5 rep day is always the hardest for me, probably because of the sets beforehand.
I'd guess my max is between 370-380 somewhere, maybe more on a good day considering how much I suck at higher rep stuff

nice squats wood mang. i couldn't watch did yet but im guessing you had more left in the tank too. can't wait to see u smash 3+ next week

Thanks dude! I almost went for a 6th (could have it no problem I recon) but I was so stoked to get the 5 over with that I racked it haha

The 3 rep stuff on week 2 is where I always feel my strongest. Because of the decreased volume beforehand perhaps? I'm actually considering using week 2 to max whenever I decide to go for a 1RM again.

[KenshinH]

Good job getting back to the grind! I always find it toughest right after a deload. Everything feels heavy You definitely had another rep on that last set.

[Woody-5]

Good job getting back to the grind! I always find it toughest right after a deload. Everything feels heavy You definitely had another rep on that last set.

Ain't that the truth! Feels good to hit all my reps tho
Thanks fella!

[dopamine72]

GJ woody. How tough was the 315x5? Looks like you could have grinded out 1-2 more.

[Woody-5]

GJ woody. How tough was the 315x5? Looks like you could have grinded out 1-2 more.

Thanks big guy! I'd say it was 8/10 difficulty.
Coming off a Deload Is always tough- feels heavy and It seems like I'm unprepared to grind out any reps

[dopamine72]

Thanks big guy! I'd say it was 8/10 difficulty.
Coming off a Deload Is always tough- feels heavy and It seems like I'm unprepared to grind out any reps

Pretty good man. I bet on 3 or 1 week you'll beat the reps. Save it for 1 week if 3 week is difficult.

[Woody-5]

Pretty good man. I bet on 3 or 1 week you'll beat the reps. Save it for 1 week if 3 week is difficult.

Week 2 is where I shine with the 3 rep sets

[Woody-5]

Some squats from our fallen bro, the late DerekJeter.
He's coming off a partial hamstring tear, but shows no mercy on this set of 225

[Juggernaut0]

Awesome work Woodman. Mirin those squats big time.