jokerk's worklog

[frostbyte88]

I would say your form is off on the rows. Deadlift the weight, then hip hinge back till your back is around a 45degrees angle and pull to your lower abs.

You are bending your knees too much too forward at the start and loading the knees. And you are pulling the bar too high up(this would be correct in the pendlay row). Probably because the weight is too light. You will probably topple forward if the weights were heavier.

 

[ketua]

I suggest you post your bench video as well. Since from your other lifts, you're still learning.

And form for bench is also not as simple as it seems.

 

[jokerk]

roger that.

 

[galapogos]

Please don't say you "carried weights". You lifted weights.

 

[jokerk]

Please don't say you "carried weights". You lifted weights.

lol my bad. Thanks for highlighting that. Would have continued on sounding noob if not for that.

jokerk's 4th SL5x5 training log

Squats
Warmup set
30kg 2 x 12 reps
35kg 1 x 10 reps
Actual 5x5
Squats - 92.5kg

Slowly increasing and still squatting below parallel. It's getting harder now.

O/H Press
Warmup set
20kg 2 x 12 reps
25kg 1 x 10 reps
Actual 5x5
O/H - 40kg

After reading ketua's post on O/H press....

Right wrist ached slightly after that.

Deadlifts
Warmup set
30kg 2 x 12 reps
35kg 1 x 10 reps
Actual 1x5
D/L - 92.5kg (Only managed 3 "reps")

I tried to visualize the technique in my head during the warm up. Still looked a bit weird and rigid in my opinion. I didn't manage to complete the actual set. The weight was either too heavy or my posture wasn't right (could be both). After reviewing the video, I noticed that my back was arched in the improper way upon lifting. Anyway hope you guys can help again.

 

[Bear943]

Much better but still can be improved. You need to maintain a neutral spine. Also I notice that your warm ups are rather light when compared to your work set. Perhaps consider ramping up towards your worsets.

 

[Mr Enigma]

I'm going to be honest with you:

Your form is no good and it needs fixing. You are unable to achieve the proper alignment in the starting position already. Without that, everything else is gone. Your lumbar is taking the brunt instead of your glutes. Your feet is pointing way too externally. Ideally, you want your toes to point straight or just slightly externally. All these can be improved if you work on your flexibility. Your work set is too heavy for you; form is gone the moment you initiate the pull.

If you value your spine health and long term progress, you need to stop lifting heavy, learn proper technique and get more flexible.

 

[cwong]

Deadlift

Mark Rippetoe: Deadlift Set-Up - YouTube
At the start state (standing up looking down the bar), i find that a better gauge for myself is to see the barbell in the middle of my feet rather than having the barbell so
close to the shins as in the video. U have to experiment a bit.

But what u r doing with the barbell almost at the tip of your feet is not right.

The concept is to keep the barbell as close to your body as possible.
Once u go down to pick up the bar, shins should touch the bar. The bar should brush against your shins, knees, thighs on the way up, and the reverse order the way down.
Initially, u will get bruises on your shins, knees because of co-ordination problem with moving your hips first or legs first, but u will get the hang of it and reduce the bruises.

 

[jokerk]

Thanks for the constructive criticisms Bear943, Mr Enigma and cwong. I knew something was not right when I saw the video as well. I'll work with lighter sets in the future until my deadlift forms is perfected.

Just completed another training(Squats, Benchpress and Barbell row) today but i'll update later when I get back home.

edit: I just watched the video. The guy made it look simple but i'm sure i'm going to need more practice. Thanks cwong.

How do I train for flexibility?

 

[jokerk]

10th August

jokerk's 5th SL5x5 training log

Squats

Warmup set
35kg 2 x 12 reps
40kg 1 x 10 reps
Actual 5x5
Squats - 95kg

I had my buddy to support me from the back in the final 3 reps of the final set. We had assistance from the other seasoned gym 'abangs' to show us how to support. I couldn't find any articles online on how to support.

Anyway, is it necessary for me to have a support? Or should I just try my best, if fail, stop and try again next session.

Benchpress

Warmup set
30kg 2 x 12reps
40kg 1 x 10 reps
Actual 5x5
Bench - 75kg (5 5 5 5 4)

Couldn't make it the last push.

Form check

Barbell Row

Warmup set
20kg 2 x 12reps
30kg 1 x 10reps
Actual 5x5
Barbell Rows - 40kg

Form check

Still need more practice. Form still probably not there but i'm not sure what. Got a feeling i'm doing this too fast, and not controlled. Just shoot. Much appreciated.

 

[ketua]

Bench, please shoot again, covering your whole body, and start recording from you unrack the bar.
Bench is a full body exercise, in a way.


Row, looks to me you're a bit too upright. may need to bend down a bit more.

 

[gkhchay]

For rows, keep your head down to maintain a neutral spine just like DLs. Google if u don't know what a neutral spine is.

 

[Bear943]

Based on the bench video, your upper arms appear to be almost perpendicular to your torso which puts your shoulders at risk and you had not retracted your shoulder blades which creates a stable base. Refer to Dave Tate's bench press video or the ones by diesel crew to have an understanding of how to set up for the bench but minus the ridiculous arch they sometimes use. a slight arch is preferable.

 

[jokerk]

jokerk's 6th SL5x5 training log


Squats

Warmup set
35kg 2 x 12 reps
40kg 1 x 10 reps
Actual 5x5
Squats - 97.5kg (5, 5, 3, 4, 5)

Form started to deteriorate. My friend had to support me at the final rep of the final set. I don't think I should increase the weights until i'm capable of lifting it up myself.

O/H Press
Warmup set
25kg 2 x 12 reps
30kg 1 x 10 reps
Actual 5x5
O/H - 42.5kg

Deadlifts
Warmup set
40kg 2 x 12 reps
45kg 1 x 10 reps
Actual 5x5
O/H - 60kg

1) Reduced the weights significantly to focus on form.
2) Placed emphasis the bar touch shin, knees and thighs

Bar kept hitting shin/knee, but aim to reduce it as my flexibility improves.

Only issue I have in the gym as sometime I need to "calculate" how much weight to add. There's only limited weights using the metric system,kg. The majority are in pounds. Might have to just convert everything into pounds and continue from there.

 

[jokerk]

jokerk's 7th SL5x5 training log


Squats

Warmup set
75lbs 2 x 12 reps
95lbs 1 x 10 reps
Actual 5x5
Squats - 215lbs (5, 5, 5, 4, 4)

Will attempt lifting this weights again next session.

Benchpress

Warmup set
75lbs 2 x 12reps
95lbs 1 x 10 reps
Actual 5x5
Bench - 165lbs (5 5 5 4 3)

Form check

Felt that with my current adjustment to my form, it was harder to complete the 5 sets. Will attempt lifting again next week.

Barbell Row

Warmup set
45lbs 2 x 12reps
55lbs 1 x 10reps
Actual 5x5
Barbell Rows - 90lbs

Form check

Hope you guys don't mind checking my friend's form as well.

Main emphasis was on maintaining neutral spine for myself.

 

[ketua]

Bench
Your lower body placement is not correct. Place your feet 'nearer' such that it form a 90 degree or slightly less.

then before you unrack the bar, push your feet down, arch your back (should have a small gap between your lower back and bench.

It'll form a solid base for your upper body.

 

[jokerk]

jokerk's 8th SL5x5 training log

Warmup set
85lbs 2 x 12 reps
95lbs 1 x 10 reps
Actual 5x5
Squats - 215 (5, 5, 4, 2, 3)

Felt extra tired today. The blood rushed up to my brain after the 5th rep of the 3rd set. Felt really fatigue the following sets. Going to reduce the weights by 5lbs next training.


O/H Press
Warmup set
45lbs 2 x 12 reps
55lbs 1 x 10 reps
Actual 5x5
O/H - 95lbs (5 5 5 5 4)

My shoulder lifting strength is still pretty weak. Of all the exercises I find this the most shag.

Deadlifts
Warmup set
95lbs 2 x 12 reps
100lbs 1 x 10 reps
Actual 5x5
O/H - 140lbs

Pretty confident of my deadlifts so far. Similar technique as last training.

edit : ended the training by doing pull ups. 5 5 3. BW.

Issue
I have to stop training with my friend at his gym. He is a member while i'm not (lately i've been joining as a public user but that is seriously burning a hole in my wallet). I can't join his gym because I'm not a Home Team NS member as well.

Going to sign up for club fitt off peak $50 for 6 months. The main issue is I have to train alone now. Not sure how is that going to affect my morale and weights.

I've still yet to achieve my target. Hope that is a strong enough drive for me to carry on lifting.

 

[cwong]

Going to sign up for club fitt off peak $50 for 6 months. The main issue is I have to train alone now. Not sure how is that going to affect my morale and weights.

I've still yet to achieve my target. Hope that is a strong enough drive for me to carry on lifting.

Honestly i prefer to train alone anytime <- spend less time in the gym

Your morale should come in terms of changes in physique.
Don't be too hung up over numbers. Numbers are just there to ensure you add resistance so that ur body can respond to the added resistance.
Numbers don't just come in terms of total weight lifted. Increasing the number of reps u can pump out also contributes. Later u can work on tempo and rest times between sets too.

Your girlfriend, mistress, FB, friends, colleagues, parents, etc etc is not going to give a sh1t about your lift stats.

 

[jokerk]

First training after fasting month. Managed to squeeze in a morning session before going for visiting.

jokerk's 8th SL5x5 training log

Squats


Warmup set
85lbs 2 x 12 reps
95lbs 1 x 10 reps
Actual 5x5
Squats - 205

Benchpress

Warmup set
75lbs 2 x 12reps
95lbs 1 x 10 reps
Actual 5x5
Bench - 165lbs

Form Check

Emphasis on keeping legs 'nearer' or at 90 degrees.

Barbell Row

Warmup set
50lbs 2 x 12reps
60lbs 1 x 10reps
Actual 5x5
Barbell Rows - 95lbs

Adopting an IF diet, starting post-raya, using this as a guideThe Leangains Guide | Intermittent fasting diet for fat loss, muscle gain and health Currently, i'm trying really hard to not whack all the festive delicacies..

I realised my 1.5 ounce 100% Gold Standard Whey does not have any BCAA in it (or I didn't see it anywhere on the bottle at least), which is part of the diet of the leangains guide. I'm going to try get it once I finish this current supplement. I don't see a need of buying whey in the future.

edit: Thanks cwong for the words of encouragement.

 

[derrickgyn]

I realised my 1.5 ounce 100% Gold Standard Whey does not have any BCAA in it (or I didn't see it anywhere on the bottle at least), which is part of the diet of the leangains guide. I'm going to try get it once I finish this current supplement. I don't see a need of buying whey in the future.

edit: Thanks cwong for the words of encouragement.

You will still need the whey protein postworkout. BCAAs will be necessary if you are going to train fasted, but unlike whey they do not contain the full spectrum of other amino acids.

A shameless plug: I sell BCAAs, PM me