jokerk's worklog

[jokerk]

Entered gym 1500hrs

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 1 Week 4 Deload Week

Squats 5/3/1
45kg x 5
55kg x 5
65kg x 5


BBB Squats
60kg 5 x 10

Lying Leg Curls
10kg 5x10


Personal Reflections

Surprisingly(or not), had much free time in camp. Camp gym has dumb bells up to 30kg, an oly BB with a 6 20kg plates(and other weight plates as well) and a bench. No rack. Had to improvise for squats using the dipping station as a rack.

I might just be able to continue Cycle 2 of 5/3/1.

Left gym 1600hrs

 

[jokerk]

Monday 6th May 2013

Entered gym 2100

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 2 Week 1

OHP Warm Up
25kg x 5
30kg x 5
35kg x 5

OHP 5/3/1
42.5kg x 5
47.5kg x 5
52.5kg x 5

BBB OHP
32.5kg 5 x 10

BBB Chin ups (Deadhang)
10 7

Chin up Machine
30kg x 10
40kg x 10
50kg x 10
50kg x 10



Personal Reflections

still in camp. trained shirtless like a boss.

weights still manageable.
Left gym 2200

updating from phone

 

[hades135888]

Keep up the good work man!

 

[jokerk]

Keep up the good work man!

thanks brah. we're all going to make it.

training in camp is tough though, equipment wise. brought my own oats, peanut butter and honey in. just ate 6 eggs at the canteen for breakfast.

 

[jokerk]

Entered gym 1015hrs

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 2 Week 1

Deadlift Warm Up
45kg x 5
55kg x 5
65kg x 3

Deadlift 5/3/1
80kg x 5
90kg x 5
100kg x 5

BBB Deadlift
60kg 5 x 10

HLR
4x10


Leg Raises Using Elbow Support
1x10

Personal Reflections

good workout. lower back ached but just need to release the tension.
Left gym 1120

 

[jokerk]

Entered gym 1700hrs

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 2 Week 1


Benchpress Warmup
40kg x 5
50kg x 5
60kg x 5

Benchpress 5/3/1
72.5kg x 5
82.5kg x 5
92.5kg x 5

BBB Benchpress
62.5kg 4 x 10, 8

Dumbbell Row
20kg 5x10

Stir the pot
3x12 (CW and CCW)

Personal Reflections

Managed to get off pass to run some errands.

Didn't complete the BBB part. It failed at the top, could feel my "triceps" giving way. Hope to complete this next week.

Left gym 1810

 

[jokerk]

Entered gym 1100hrs

Booked out. NUS gym.

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 2 Week 1

Squats 5/3/1 Warm Up
45kg x 5
55kg x 5
65kg x 3

Squats 5/3/1
77.5kg x 5
87.5kg x 5
100kg x 5

BBB Squats
65kg 5 x 10

Windshield Wipers
3x12

Personal Reflections

I feel myself looking better, but there are some areas in my body that are work on. Main focus is to get those numbers up.

Didn't do the accessory workout. . Bumped into my friend in the gym towards the end of my main lifts. He is slightly overweight.

Initially, he asked how to "reduce fats in the chest area". After telling the typical "fat reduction in a certain spot is near impossible at his bf%), I gave him a crash course in lifting. Introduced him to stronglifts and guided him the "proper techniques" of doing the main lifts (bench,squats,deadlifts,bb row, ohp).

Realised there is so much to talk about when trying to "teach" someone regarding fitness. In my mind, I was asking myself "where do I start".

It was a good experience because he wasn't the first guy who asked me for help personally. I just feel I need to be more structured and prepared in my explanations for future cases like these.

Left gym 1245hrs

 

[liftstrong]

good work on the lifts, aesthetics and helping someone else

 

[jokerk]

Entered gym 1145

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 2 Week 2

OHP Warm Up
25kg x 5
30kg x 5
35kg x 5

OHP 5/3/1
42.5kg x 3
47.5kg x 3
52.5kg x 3

BBB OHP
32.5kg 5 x 10

BBB Chin ups (Deadhang)
10

Lat Pull down Machine (chin ups)
45kg 4 x 10


Personal Reflections

Feeling a little tired. Weekends was packed with activities. Badminton, futsal and swimming (10 laps 1km).

Going outfield tomorrow, probably going to use it to rest my body.

My previous 10lb of Optimum Nutrition 100% Delicious Strawberry Whey Protein "Delicious Strawberry" had already finished.

I'm currently trying BSN Syntha-6 protein Chocolate flavour. It has 2g less protein per scoop, but it tastes good. Still prefer ON though.

Left gym 1245

 

[jokerk]

Entered gym 0800hrs

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 2 Week 2

Deadlift Warm Up
45kg x 5
55kg x 5
65kg x 3

Deadlift 5/3/1
85kg x 3
95kg x 3
105kg x 3

BBB Deadlift
60kg 5 x 10

HLR
3x10

Leg Raises Using Elbow Support
2x10

Personal Reflections

Felt tired. Not having enough sleep. Body automatically wakes up after 5 hours of rest each night. Probably due to the humid weather.

Left gym 0900hrs.

 

[deeda90]

Hey bro how are u coping with the 5/3/1. Do u do the deload week diligently. Currently stuck at cycle 4. Can't even complete the main lifts.

 

[ranmaru1987]

bro.. i also doing 5/3/1 big but boring but instead of doing the same lift for 5x10 i do another part 5 x 10.. just wondering for the 5+, 3+, 1+ sets you dont do the +?

 

[rockstarz]

Bro which camp u seen the 30kg DB at??

 

[jokerk]

Hey bro how are u coping with the 5/3/1. Do u do the deload week diligently. Currently stuck at cycle 4. Can't even complete the main lifts.

I'm still able to make some gains because my stats are still noob for my ht/wt. But deload is a must for me. Need some time for my joints to recover.

bro.. i also doing 5/3/1 big but boring but instead of doing the same lift for 5x10 i do another part 5 x 10.. just wondering for the 5+, 3+, 1+ sets you dont do the +?

I do the 1+ only(3rd week). Otherwise, everyday would feel damn shag.

Bro which camp u seen the 30kg DB at??

Rock, PM-ed you.

 

[jokerk]

Entered gym 0700hrs

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 2 Week 2


Benchpress Warmup
40kg x 5
50kg x 5
60kg x 3

Benchpress 5/3/1
77.5kg x 3
87.5kg x 3
100kg x 3

BBB Benchpress
62.5kg 5 x 10

Chest Supported Rows
25kg 5x10

Skipping
2 sets 1 mins each

Hanging Windshield Wiper
3 sets 5 each

Personal Reflections

Almost didn't make it for the 3 rep 100kg. Need a spotter in the future, more for a psychological safety more than anything.

Left gym 0800

 

[jokerk]

Entered gym 1600

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 2 Week 2

Squats Warm Up
45kg x 5
60kg x 5
70kg x 3

Squats 5/3/1
90kg x 3
100kg x 3
110kg x 3

BBB Squats
65kg 5 x 10

Leg Curls
10kg 5x10

Windshield Wiper
3x8

Personal Reflections

SWF workshop in the morning. Louis conducted the workshop, with Coach Wu and other of the SWF guys helping out. I really enjoyed this workshop. Felt 2 hours was too short to learn so much about the snatch and "clean and jerk". I got a rough idea of it though. Still so rusty. Hope to join their intermediate workshop soon.

All we held was a PVC pipe to practise with. It was good enough to help us learn. Still can't get the drive properly.

In the gym.
Attempted low bar squats. Less strain on my lower back. Felt easy. Still getting used to the "hip drahveee" movement though. Good day of working out.


Left gym 1700

 

[jokerk]

Entered gym 0700

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 2 Week 3

OHP Warm Up
25kg x 5
30kg x 5
35kg x 3

OHP 5/3/1
47.5kg x 5
52.5kg x 3
60kg x 5

BBB OHP
32.5kg 5 x 10

BBB Chin ups
10 10

Chin up Machine
3 x 10 (30kg)

Personal Reflections

Help another friend get started on lifting. I can consider him my first "client" for now, except I'm doing this for practice. So not getting paid. Told him to take a 'before' photo.

His goals were mainly fat loss/ "build chest". I emphasized on having a balanced workout, legs and what not, to have a good support the upper body.

Introduced him to the 5 main lifts again, checking his mobility. Taught him proper form. No history of injury. He can run(2.4km silver timing). Just skinny fats. Getting him on Stronglifts.

I'm still getting used to this. But I will get better as I communicate more with
him. Having the mentality that i'm more of a motivational partner more than a "coach", even though i'm correcting his form. Still have to read up more on personal training. So much to say, not sure where to start at times.

My own lifts.
Everything went well. Except I still can't do 5 x 10 chin ups. Maybe I should rest more in the future. I like that my OHP is getting stronger. Hope to reach BW OHP soon.

Spending longer time in the gym because of training my friend. I can afford it now since i'm still jodless.
Left gym 0930

 

[jokerk]

Entered gym 0910hrs

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 2 Week 3

Deadlift Warm Up
50kg x 5
60kg x 5
65kg x 3

Deadlift 5/3/1
95kg x 5
100kg x 3
110kg x 6

BBB Deadlift
60kg 5 x 10

HLR
5x10

Personal Reflections

No frills workout. Just focused on main lifts and left. hands looks crappy manly after all the callus.

Left gym 1010hrs.

 

[jokerk]

Entered gym 1610

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 2 Week 3

Benchpress Warm Up
40kg x 5
50kg x 5
60kg x 3

Benchpress 5/3/1
82.5kg x 5
92.5kg x 3
102.5kg x 4+1

BBB Benchpress
62.5kg 5 x 10

Dumbbell Row
22.5kg 5x10

Personal Reflections

joints ached initially but still managed to bench 4 reps nicely. last rep had a spotter to assist.

updating from phone
Left gym 1710

 

[jokerk]

Entered gym 0900hrs

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 2 Week 3

1min skipping

Squats 5/3/1 Warm Up
50kg x 5
60kg x 5
70kg x 3

Squats 5/3/1
95kg x 5
105kg x 3
120kg x 4


BBB Squats
65kg 5 x 10

Lying Leg Curls
11.25kg 5x10

Windscreen Wipers
3x5 per side

some mobility drills with the smith machine and the swiss ball

Personal Reflections

Gains keep coming. No tournaments coming up, I can bulk in peace.

Left gym 1000hrs