Got Wood? Woody's Lifting Journal

[12ccopeland]

Ah sick start to the new program woody

[jshaw5]

Nice start man. I know that feel of wanting to up the weight just to get rid of all the small annoying plates. I set up my spreadsheet for Macenko with 2.5 lb increments, but I have a feeling I'm just going to say fukc it and ditch them very quick lol.

[Woody-5]

Ah sick start to the new program woody

Thanks dude!

Nice start man. I know that feel of wanting to up the weight just to get rid of all the small annoying plates. I set up my spreadsheet for Macenko with 2.5 lb increments, but I have a feeling I'm just going to say fukc it and ditch them very quick lol.

hah we'll see how long that 220 set lasts. maybe another workout before it gets bumped up


bump

Monday 11.05.2012- Macenko's Bench Week 1a


Decent start today considering. I've been sick so I'm feeling a bit run down, plus the stress factor was 9 of 10 today, so that didn't help. I started strong, but sort of ran out of steam by the end of the workout. Things should be better by Thursday.

I'm trying to throw in some more accessories for this training cycle and hit them with short rests even if it means less weight. Keep me moving, keep the sessions short and work on my stamina


Bench
45 x 10
135 x 5
175 x 8
220 x 6 (This set is probably going to get bumped to 225 later in the program to save loading a bunch of small plates )
230 x 5
230 x 5
230 x 5
230 x 5
220 x 5
first 2 sets of 230x5 were gravy. 2nd 2 were a bit tougher- couldn't keep my tightness. No problems though, on to the next one!

Seated Rows
90 x 10
155 x 10
155 x 10
155 x 10

One Leg Calf Raises
Bw x 20
Bw x 20
Bw x 20

Tricep Pushdowns w/ Resistance band
x15
x15
x15

Poundstone Curls
45 x 30
gased at this point, nothing left

[mstatefan91]

And the bench volume begins

[Woody-5]

And the bench volume begins

Indeed! Give me this week to get used to it then I'll crush some amrap sets starting in week 2!

[nads786]

Good workout ! Loving the volume work, any pics of your home gym?

[Woody-5]

Good workout ! Loving the volume work, any pics of your home gym?

Thanks dude!

Couple old pics of gym:


Power rack & adjustable bench


Pulldown machine



That's pretty much it, other than weights etc. I've got some adjustable DBs, EZ curl bar, a few attachments for the Pulldown machine

[Ironlife]

IT BEGINS!!

Great stuff mate, love the workout above!. Got mine on the way in the next 20 mins to be written up

[LegosInMyEgos]

I could never bench on that, too non-benchy.

[Woody-5]

IT BEGINS!!

Great stuff mate, love the workout above!. Got mine on the way in the next 20 mins to be written up

Thanks mate! Ill be on the lookout for yours!

I could never bench on that, too non-benchy.

I'd like to upgrade to something a little more sturdy.

[johnblythe]

dang man, your PRs are awesome since last time i checked in just a couple months ago. incredible work d00d, keep killing it!

[Woody-5]

dang man, your PRs are awesome since last time i checked in just a couple months ago. incredible work d00d, keep killing it!

Thanks mate! Hoping to top all of those numbers by years end

[Woody-5]

Wednesday 11.07.2012- Back


Nice session today. I got a late start but I hammered this workout out in about 60 minutes. I'm loving the short rest times. It's keeping the sessions shorter and I seem to already be adjusting to it.

it felt weird doing a back session without heavy deadlifts but the front squats were a welcome addition- I've missed them! I was planning on a 5/3/1 scheme for fronts (which I will probably move to eventually), but I figured I'd regain my strength on those a lot faster with some simple linear progression. Today was just a few sets to gauge where I'm at since it's been so long

Front Squats
45 x 10
135 x 5
185 x 3
225 x 3
Vid of 225 triple. form was awful, squats were no where near deep enough

BB Row 5/3/1
135 x 5
165 x 5
185 x 5
200 x 5
215 x 8

Wide Grip Lat Pulldown
90 x 10
120 x 10
120 x 10
120 x 10

Straight Arm Pushdowns
60 x 10
60 x 10
60 x 10
HIL, I have no idea how the fuk you do these with so much weight, this was tough with 60 pounds hah

One Leg Calf Raises
Bw x 25
Bw x 25
Bw x 25

BB Curls
45 x 10
75 x 5
95 x 5
95 x 5
95 x 5
I'll do some heavier, lower rep sets on back day and save the poundstone action for my other workouts.

[dopamine72]

Depth looked fine to me bro. Form did look a little wobbly. Nothing some higher frequency can't fix though. GJ Wood man.

[Woody-5]

Depth looked fine to me bro. Form did look a little wobbly. Nothing some higher frequency can't fix though. GJ Wood man.

They weren't too bad a I guess considering I haven't done any since march probably. I was stoked to make it to 225 so easily. My shoulders have gotten bigger since the spring- I had a nice shelf to set the bar on. Should smoke my old numbers in no time once I get some frequency in

[mstatefan91]

Depth was perfectly fine. Yes a little bit shaky like Dope said but nothing that can't be fixed by doing fronts more often. GJDM

[Woody-5]

Depth was perfectly fine. Yes a little bit shaky like Dope said but nothing that can't be fixed by doing fronts more often. GJDM

Thanks dude! They felt pretty good, I'm sure I could have stacked on some more weight but why push it on the first day back.

[moshvr]

Nice session man. Will check out the vid when I get home

[howimliving]

Straight Arm Pushdowns
60 x 10
60 x 10
60 x 10
HIL, I have no idea how the fuk you do these with so much weight, this was tough with 60 pounds hah

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

[Woody-5]

Nice session man. Will check out the vid when I get home

Thanks dude!

squeeze mutha jumpa, SQUEEZE!

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

[URL=http://cubeupload.com/im/ouKteL.jpg][IMG]http://i.cubeupload.com/ouKteL.jpg[/IMG ][/ URL]

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

Thanks fella!
haha I'm sure they'll feel smoother once I get used to the movement.
My pulldown machine is weird. I list the plate weight, but it seems that there's some extra resistance added somewhere in there with the pulleys etc

[KenshinH]

Depth looked good to me bro. Great job getting up to 225x3 for front squats. That's a movement I never really focused on. I should try it with a clean grip sometime

[Juggernaut0]

Front squat 3 plates already.

[BabyOilBrah]

Depth was fine wood man. I agree on those straight arm pulldowns, I use around 60lbs also! They're tough!

[PeterGibbons316]

Fronts looked easy! Keep those knees out though.

Looked like a lot of non-back work on back day, I like it.

[Ironlife]

Looked real easy man, great job on the triple!

I noticed my shoulders got noticeably bigger when i was push pressing 3x a week. It was phenomenal. Whats your best push press pr, or i dont think you can do them due to the low roof right?

[jshaw5]

Nice front squats woody, depth was definitely there. You have a nice looking clean grip too, got those elbows nice and high. Are you taking a break from deadlifts now that you hit your 500 lb pull?

[nads786]

The return of the front squat! When will it be my turn for 2 plates...

[Woody-5]

Depth looked good to me bro. Great job getting up to 225x3 for front squats. That's a movement I never really focused on. I should try it with a clean grip sometime

Thanks mate! I love fronts. I had back trouble when back squatting 2 summers ago ad focused primarily on fronts for a few months

Fronts looked easy! Keep those knees out though.

Looked like a lot of non-back work on back day, I like it.

Thanks fella! Haha fronts are the staple of any good back session

Looked real easy man, great job on the triple!

I noticed my shoulders got noticeably bigger when i was push pressing 3x a week. It was phenomenal. Whats your best push press pr, or i dont think you can do them due to the low roof right?

Thanks my man, real pleased to still have two plates that easy. No push press due to ceiling restraints

Nice front squats woody, depth was definitely there. You have a nice looking clean grip too, got those elbows nice and high. Are you taking a break from deadlifts now that you hit your 500 lb pull?

Thanks fella! Flexibility really felt good for th clean grip. I was worried it would be hard after the layoff

Yessir, deads will be on the back burner for awhile. I might yank a few here and there but primary focus is squats

Depth was fine wood man. I agree on those straight arm pulldowns, I use around 60lbs also! They're tough!

Indeed! HIL is an animal doing those with 190 lol

Front squat 3 plates already.

Soon.jpg

[Woody-5]

The return of the front squat! When will it be my turn for 2 plates...

You could hit a couple reps right now after that 205x 5 in your last session, toss it on and go for it!
When I first hit 205x3 I did a 225x1 right after

[howimliving]

I agree on those straight arm pulldowns, I use around 60lbs also! They're tough!

Indeed! HIL is an animal doing those with 190 lol

you two are making me blush but............

i think you're both sandbagging

stack that sh*t