jokerk's worklog

[jokerk]

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



Cycle 3 Week 4 Squats

Deload

Squats
60 X 5
80 X 5
100 X 5

130kg x 3 paused squats

105kg x 20 BAM!


Personal Reflections


Feeling stronger everytime during or after a mild sickness. I had flu the entire morning today and the day before. Surprised I got to rep 105kg x 20 easy.

 

[jokerk]

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



Cycle 4 Week 1 OHP

OHP
52.5 X 5
60 X 5
67.5 X 7

Chin ups 5 x 10

Dips 5 x 15


Personal Reflections


Weighed myself at 92.5kg.mmmmmm

 

[jokerk]

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



Cycle 4 Week 1 Deadlifts

Deadlift
127.5 X 5
137.5 X 5
145 X 8


Personal Reflections

Need to keep my chin tucked in more.

 

[jokerk]

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

21/5/2014

Cycle 4 Week 1 Benchpress


Benchpress
90 X 5
95 X 5
100 X 8

120kg x 1 (PR)l

Personal Reflections

Alrighttt. Going back for reservist. Hope camp gym doesn't suck too bad.

 

[jokerk]

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


Cycle 4 Week 1 Squats

Squats
110 X 5
120 X 5
127.5 X 6

Front Squats
60kg 2 x 10

High Bar Squats
60kg 3 x 10

Personal Reflections


And back to camp I go.

 

[jokerk]

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


Cycle 4 Week 2 OHP

OHP
65kg x 3
67.5kg x 3
72.5kg x 5

Chin ups
5 x 10

Push ups with push up bar

5 x 15

Personal Reflections


weight at 91.

 

[jokerk]

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


Cycle 4 Week 2 Deadlift

Deadlift
137.5kg x 3
142.5kg x 3
152.5kg x 3

Deadlift with chains (20kg)
140kg 3 x 3

Personal Reflections

Trained at FF for my 531. trained with chains at home. Had to lower down the weight gently at FF.damn shag.

 

[thelastname]

your PRs are quite scary. keep going!

 

[Manganese]

Trained at FF for my 531. trained with chains at home. Had to lower down the weight gently at FF.damn shag.

Deadlift at home? Do you use any kind of mats, or just have a really slow as fu*k eccentric?

 

[jokerk]

Deadlift at home? Do you use any kind of mats, or just have a really slow as fu*k eccentric?

Just drop on the thick mats I bought from homegym.sg..

 

[jokerk]

your PRs are quite scary. keep going!

Thanks man. Keep hustlin...we're all going to make it

 

[jokerk]

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


Cycle 4 Week 2 Benchpress

Benchpress
95 x 3
100kg x 3
107.5kg x 4

Spoto Press
100kg 3 x 5

Personal Reflections

Dedicating my benchpress gains to spoto presses really.

 

[jokerk]

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


Cycle 4 Week 2 Squats

Squats
120 x 3
127.5kg x 3
135kg x 4

Squats Variations
High bars 60kg 3 x 10
Front squats 60kg x 5

Some chin ups

Personal Reflections

Shag day! mainly due to ICT

 

[jokerk]

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


Cycle 4 Week 3 OHP

OHP
65 x 5
70 x 3
80 x 1 (couldn't do anymore)

75 x 1
70 x 1
60 x 2

some pull ups, some dips

Personal Reflections

elbows felt a little wonky during dips. too much pressing or something..leaving it to rest for wahile.

 

[jokerk]

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


Cycle 4 Week 3 Deadlifts

Deadlifts
145 x 5
152.5 x 3
162.5 x 2

Personal Reflections

Slow and grindy day.

 

[jokerk]

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


Cycle 4 Week 3 Benchpress

Benchpress
102.5 x 5
107.5kg x 3
115kg x 2

Spoto Press
100kg 5,3 (freaking shag)

Benchpress 50% 1RM (30 secs rest per set)
60kg 3 x 10 ,5, 7

Rack chins
5 x 10

Personal Reflections

Shag. But i'm back in business.

Went for happy hour at the "bar" right after Outpro.

 

[jokerk]

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

7/6/2014

Cycle 4 Week 3 Squats

Squats
127.5 x 5
135kg x 3
140kg x 3

some squats variations

Personal Reflections

Getting stronger looking better. lets do this.

 

[jokerk]

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


Cycle 4 Week 4 OHP Deload

OHP
40 x 5
50 x 5
60 x 3

Failed 85 failed 82.5.


Personal Reflections

I'm going to start on seated pin OHP and inclined presses to help me break this plateau.

 

[jokerk]

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


Cycle 4 Week 4 Deadlifts

Deadlifts
80 x 5
85 x 5
100 x 3

140 x 1
150 x 1
160 x 1
170 x 1
185 x 1 (PR)

Personal Reflections

Did 185kg x 1 with rounded back. not good.

I'm in conflict regarding what I read about how to perform this well.

Kstar and Rippetoe both advised to keep lower back "tight", but not overarch it. However, latest EliteFTS manual on deadlifts emphasized to keep it arched to prevent it for rounding.

I don't think I can maintain a "neutral spine" with heavy deadlifts. I might try arching my lower back for maintaining tightness in the future. Keeping the chest up throughout the lift.

That and more good mornings/hyperextension exercises.

 

[Jowa__]

wa 4 plates