jokerk's worklog

[Soshi<3]

what do u think abt 5/3/1 "ain't doing jack s**t" program? Do you think it is suitable for beginners like me??

 

[jokerk]

what do u think abt 5/3/1 "ain't doing jack s**t" program? Do you think it is suitable for beginners like me??

not enough volume.

Should be doing 5/3/1 + BBB, or the other variations.

I'm adding my own accessory exercises after my workouts.

 

[jokerk]

2/7/2014

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

Cycle 5 Week 3 Benchpress

Benchpress
102.5 x 5
110 x 3
115 x 2

4/7/2014

Cycle 5 Week 3 Squats

Squats
130 x 5
140 x 3
145 x 2



Personal Reflections

I think i might be suffering from a Tennis elbow. Right forearm feel damn tight.

Haven't been updating regular which is bad. Gotta get back or get better at discipline!

 

[jokerk]

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


Cycle 5 Week 4 OHP

OHP
32.5 x 5
40 x 5
47.5 x 3

70kg x 1

82.5kg x 1 (PR)

Resistance band pull ups 5 x 10 (focused on TUT)

Seated OHP 5 x 10 20kg

Personal Reflections

Holy crap longest PR ever. Maybe I should start taking pre-workouts.

 

[Reddit]

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


Cycle 5 Week 4 OHP

OHP
32.5 x 5
40 x 5
47.5 x 3

70kg x 1

82.5kg x 1 (PR)

Resistance band pull ups 5 x 10 (focused on TUT)

Seated OHP 5 x 10 20kg

Personal Reflections

Holy crap longest PR ever. Maybe I should start taking pre-workouts.

Dang bro!!! That grind is epic! I don't know why but I started laughing and cheering you on even though it's a video clip. You really gave everything you got. Super satisfying when you finally locked out.

 

[certainsum1]

Bro, can I ask you from your experience on doing BBB, are you doing 50-60% of training max, and how long is your rest period between each BBB sets?

 

[jokerk]

Dang bro!!! That grind is epic! I don't know why but I started laughing and cheering you on even though it's a video clip. You really gave everything you got. Super satisfying when you finally locked out.

lmao. yeah man this grind. i know i'm going to make it but bloody hell still long way to go.

Bro, can I ask you from your experience on doing BBB, are you doing 50-60% of training max, and how long is your rest period between each BBB sets?

i'm not doing BBB. but when I was doing it was about 50%.

Assistance workout really depends on your goals.

basic 5/3/1 mainly covers strength.

to put it very very simply, you can use assistance workout to

1) deplete glycogen levels if you're going for fatloss (more volume, less rest time)

2) build muscles (focusing on TUT)

3) work on your strength weakness (like good mornings to improve lumbar strength, or paused reps, or boardpress, box squats etc)

Use 50%/60% to gauge. But I think using RPE is much more effective. You have to be truthful to yourself and ensure the weights you choose help you achieve your goals

 

[jokerk]

9/7/2014

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

Cycle 5 Week 4 Deadlifts

Deadlifts
60 x 5
80 x 5
100 x 3

140 x 1

170 x 1

190kg x 1 (PR)

Ab roll outs
5 x 10

Personal Reflections

Feeling damn good this week!

 

[frostbyte88]

9/7/2014

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

Cycle 5 Week 4 Deadlifts

Deadlifts
60 x 5
80 x 5
100 x 3

140 x 1

170 x 1

190kg x 1 (PR)

Ab roll outs
5 x 10

Personal Reflections

Feeling damn good this week!

BEAST!!

10char

 

[jokerk]

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


Cycle 5 Week 4 Benchpress

BP
50 x 5
60 x 5
72.5 x 3

100 x 1
110 x 1
125kg x 1 (PR)

Spoto Press
102.5kg 3 x 5

Personal Reflections

woohoo PR week continues.

Followed candito's tips on benchpress.

this guy is legit.

i'm moving away from elliot hulse ever since he got into that bioenergizer frenzy. too cray cray for me.

 

[jokerk]

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

Cycle 5 Week 4 Squats Deload

Squats
75 x 5
90 x 5
100 x 3

120 x 1
140 x 1
160 x 1 (PR)

Personal Reflections

Gains are slow. But they are coming. Road to 180kg lets go.

 

[jokerk]

15/7/2014

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


Cycle 6 Week 1 OHP

OHP
60 x 5
65 x 5
70 x 7

Resistance Band Assisted Eccentric Focused Chin ups

5 x 10


Personal Reflections

Used to dread OHP. Not so much now.

 

[jokerk]

16/7/2014

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

Cycle 6 Week 1 Deadlifts

Deadlifts
142.6 x 5
152.5 x 5
160 x 5

Personal Reflections

Wore a belt on my last set. Felt so damn shag.

 

[derrickgyn]

This epitomises belief and discipline, of which i have little of LOL. Damn good job on the PRs man.

 

[jokerk]

This epitomises belief and discipline, of which i have little of LOL. Damn good job on the PRs man.

Thanks Derrick! we're all going to make it brah.

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


Cycle 6 Week 1 Benchpress

BP
92.5 x 5
100 x 5
107.5 x 5

100 x 8

Personal Reflections

Damn shag. Always feel super tired after deadlifts day.

 

[Luck515]

jokerk kor kor, why you train without spotter one? can i go ur house train? damn

 

[jokerk]

jokerk kor kor, why you train without spotter one? can i go ur house train? damn

haha cool you found me. So used to train alone. I doubt one spotter can be fast enough to catch a bar if it drops. But most of the time I get stuck can do Roll of Shame.


Having said that, its been awhile since I trained in a gym.

 

[Jowa__]

why never try to grind out that last rep? the bar never even left your chest before you rolled it

 

[jokerk]

why never try to grind out that last rep? the bar never even left your chest before you rolled it

hahah I gave up when I reached the top after the 8th rep. Like out of breath or something.

 

[Kangsg]

Not trying to be funny but if you train alone, why don't you train in the nude or in short shorts like those bodybuilders. You can see which of your muscles are in use when you do that.

If its the former, just don't do standing dumbbells lateral raises. Deadlifts is still OK except for some blockage when going up, maybe.