jokerk's worklog

[liftstrong]

Hey jokerk, saw the vid on your deadlifts. you kinda drop the weight down. wont your neighbours complain? or do you not stay in a hdb/condo etc

 

[jokerk]

Hey jokerk, saw the vid on your deadlifts. you kinda drop the weight down. wont your neighbours complain? or do you not stay in a hdb/condo etc

live in a terrace. top floor though.

The mats from homegym.sg do a great job of absorbing the sound. no complains from my parents/siblings below. I have to close the door though.

 

[soteyh]

Personal Reflections

Damn shag. Perspiring just like after 24km route march.

I feel you... Deadlift day is the most shack day!

 

[jokerk]

Wendler's 531 + "I Ain't Doing Jack S**t" program



Cycle 3 Week 1 Benchpress


Benchpress

82.5kg x 5
92.5kg x 5
97.5kg x 8

Spoto Press

100kg 2 x 3 (too tired to do 3rd set)


Personal Reflections

Getting stronger but slowly. I feel comfortable with how I look and the progress i'm making at least. All is good.

 

[Chipster_wes]

OMG A HOME GYM. Damn son.

 

[jokerk]

Wendler's 531 + "I Ain't Doing Jack S**t" program

Cycle 3 Week 1 Squats

105kg x 5
115kg x 5
125kg x 6

102.5kg x 20

Personal Reflections

After the 13th rep, I kept reminding myself this is just 2 plates.

 

[ROCKET LAUNCHER]

low bar squat crew representing

 

[jokerk]

Wendler's 531 + "I Ain't Doing Jack S**t" program
27/4/2014

Cycle 3 Week 2 OHP

OHP
62.5kg x 3
67.5kg x 3
72.5kg x 2

70.5kg x 3

Inclined BP

60kg 3 x 8

Ab Pull downs

Some dragon flags

Personal Reflections


Tried to do a false grip OHP press. Supposedly better but I'm not feeling it.

Weight at 90kg.

 

[jokerk]

Wendler's 531 + "I Ain't Doing Jack S**t" program
27/4/2014

Cycle 3 Week 2 Deadlifts

Deadlift
122.5kg x 3
142.5kg x 3
162.5kg x 3

Practise form with 100kg after that

Personal Reflections


lumbar core strength is weak. got a few things up my sleeve to work on it. (reverse hypers, arched good mornings, RDLs, supermans, GHD)

Current physique at 90kg. 1.8m. Surprised to see abs at this weight. Might look better when I go for another cut. But i'm all out for improving my lifts at the moment(with minimal fat gain). This is a plus.

disclaimer: non natty lighting in the gym

 

[Beastosterone]

U doesnt look like 90kg..

 

[Jowa__]

U doesnt look like 90kg..

u forgettin dat bulge doe

 

[soteyh]

Looking buff! You look a lot more cut now...

 

[jokerk]

Looking buff! You look a lot more cut now...

u forgettin dat bulge doe

U doesnt look like 90kg..

89kg-90kg. I like being this weight now. Thanks guys!

Wendler's 531 + "I Ain't Doing Jack S**t" program



Cycle 3 Week 2 Benchpress


Benchpress

85kg x 3
95kg x 3
105kg x 5

Spoto Press

100kg 3 x 3


ab wheel roll outs

3 x 8

Personal Reflections

All feels good. Getting stronger.

 

[xingxingzaizai]

Hey Bro, can i ask what is the mat you use for your power rack? i went to look at the EVA mat at fairprice xtra and they're too damn soft. Care to advise? thanks.

 

[jokerk]

Hey Bro, can i ask what is the mat you use for your power rack? i went to look at the EVA mat at fairprice xtra and they're too damn soft. Care to advise? thanks.

I think these are good enough. Can get Adrian and Keith from homegym.sg to assist you in selecting the mats. They installed multiple racks island-wide already they should know what would work for you.

Interlocking Premium Rubber Mat (12mm thickness) - HomeGym.sg (Singapore)

EVA Mat (60x60x1CM) - HomeGym.sg (Singapore)

I bought this that time when homegym mats out of stock( a year back).

Heavy Duty Interlocking Rubber Flooring (Jigsaw Mat) - JMall Online

However, i'm using these mats for deadlifts.

3CM Thick Rubber Tile - HomeGym.sg (Singapore)

 

[xingxingzaizai]

I think these are good enough. Can get Adrian and Keith from homegym.sg to assist you in selecting the mats. They installed multiple racks island-wide already they should know what would work for you.

Interlocking Premium Rubber Mat (12mm thickness) - HomeGym.sg (Singapore)

EVA Mat (60x60x1CM) - HomeGym.sg (Singapore)

I bought this that time when homegym mats out of stock( a year back).

Heavy Duty Interlocking Rubber Flooring (Jigsaw Mat) - JMall Online

However, i'm using these mats for deadlifts.

3CM Thick Rubber Tile - HomeGym.sg (Singapore)

Thanks man, looking to own a power rack too eventually. just doing some research now lol.

 

[jokerk]

Wendler's 531 + "I Ain't Doing Jack S**t" program



Cycle 3 Week 2 Squats

Squats
115kg x 3
125kg x 3
135kg x 3

3 secs - Paused squats
80kg x 5
97.5kg x 5
110kg x 5

Personal Reflections

Sore throat. Feeling a little weak today. Just went with it.


Building Strength Out of the Hole - Juggernaut Training Systems - Juggernaut Training Systems

 

[Adenovirus]

quite surprising to see that despite your strength, your body doesnt look that huge. i've seen dudes twice your size and they dont even come close to what you are lifting.. kudos to ya!

 

[jokerk]

quite surprising to see that despite your strength, your body doesnt look that huge. i've seen dudes twice your size and they dont even come close to what you are lifting.. kudos to ya!

thanks. i don't look huge. but i am heavy(probably 91kg now after the meal). i aim to do more given my current body weight. I'm just 1.8m tall.


Gain strength and mass while still maintaining a six pack.

 

[jokerk]

Wendler's 531 + "I Ain't Doing Jack S**t" program


4/5/2014 Starwars day

Cycle 3 Week 3 OHP

OHP

62.5kg x 5
72.5kg x 3
77.5kg x 2

80kg x 1

Personal Reflections

80kg x 1 felt easier than before. no belt less grind. BP strength must have been helping my OHP lifts.