jokerk's worklog

[jokerk]

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.

i'm trying to develop kinesthetic sense. feeling them instead of visually seeing them at work. but cool idea though, i think.

 

[jokerk]

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

Cycle 6 Week 1 Squats

Squats
120 x 5
127.5 x 5
135 x 5


Personal Reflections

Trained in the afternoon now as I have something to do at night. More mentally shag for sure.

 

[jokerk]

22/7/2014

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


Cycle 6 Week 2 OHP

OHP
67.5 x 3
70 x 3
75 x 4

60kg x 12 AMRAP

Personal Reflections

AMRAP improved. OHP still progressing. Reminder to not take vertical videos in the future.

 

[jokerk]

22/7/2014

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

Cycle 6 Week 2 Deadlifts

Deadlifts
152.5 x 3
160 x 3
170 x 5

Low Inclined Pulled ups
5 x 10

Face pulls
3 x 8

Personal Reflections

Not sure whether I should deadlift at home in the future. So far no one is complaining.

 

[blackvice]

just do it man haha i really hope to have a own gym room like yours , you save tons of time and $$ .

 

[jokerk]

just do it man haha i really hope to have a own gym room like yours , you save tons of time and $$ .

thanks man. Yeah i've been utilizing it effectively. Just that deadlift weights are going to get at least 200kg soon I feel. I don't want to anyhow slam the floor (although i'm not doing it now)



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

Cycle 6 Week 2 Benchpress

Benchpress
100 x 3
105 x 3
112.5 x 3

100kg + 5kg chains per side
3 x 3

Resistance band pull ups
5 x 10

Personal Reflections

First 100kg lift off felt so heavy. After that, the load felt lighter. My body needs more time to warm up or something.

 

[Beastosterone]

does chain really help?

 

[jokerk]

does chain really help?

It provides an alternate strength curve. It gets heavier towards the lockout. Mainly use it to help with explosive strength and train my lockout.

Anyway, I suppose it provides another form of stimulus other than the usual progressive overload from the program.

so yes, it does help.

Many other assistance workouts to help with lockout actually

1) floor presses
2) Pin presses
3) Board presses
4) Banded presses

 

[jokerk]

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

Cycle 6 Week 2 Squats

Squats
127.5 x 3
135 x 3
145 x 3

140kg x 2 paused squats

110kg x 1 front squats

60kg 2 x 10 front squats

Personal Reflections

Incoming gains. Hari Raya gains.

 

[jokerk]

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


Cycle 6 Week 3 OHP

OHP
70kg x 5
75kg x 3
77.5 x 3

60kg x 12 AMRAP

some ring dips some inclined pullups on the rings.

Personal Reflections

Ramadan's over. Going to train in the morning/afternoon from now on.

 

[jokerk]

28/7/2014

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

Cycle 6 Week 3 Deadlifts

Deadlifts
160kg x 5
170kg x 3
180kg x 3

Personal Reflections

HIT CNS so hard. Pretty knocked out after some ketupats.

 

[jokerk]

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

Cycle 6 Week 3 Benchpress

Benchpress
105kg x 5
112.5kg x 3
117.5kg x 3

I'm going to try

Resistance band pull ups
5 x 10

Personal Reflections

Tried new ippt push ups. Not sure how standard it has to be, but i managed 58 with this standard.

Precaution to take care of your elbows guys.

 

[npnt94]

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


Cycle 6 Week 3 OHP

OHP
70kg x 5
75kg x 3
77.5 x 3

60kg x 12 AMRAP

some ring dips some inclined pullups on the rings.

Personal Reflections

Ramadan's over. Going to train in the morning/afternoon from now on.

you don't use proper eccentric?

 

[galapogos]

you don't use proper eccentric?

That looks pretty proper to me.

 

[npnt94]

That looks pretty proper to me.

look like his muscle do work lesser during eccentric than normal. his eccentric too fast that lesser work on muscle.

this is normal eccentric.

 

[galapogos]

look like his muscle do work lesser during eccentric than normal.

That's no rule that eccentric has to be of the same duration as the concentric, or do as much work.

 

[npnt94]

That's no rule that eccentric has to be of the same duration as the concentric, or do as much work.

maybe i'm concerned more about muscle gain. guess different from strength gain.

 

[jokerk]

maybe i'm concerned more about muscle gain. guess different from strength gain.

Lifting heavy is part of my routine so I can do the accessory workouts at heavier weights as well.

That OHP was about 95% of my 1RM. I'd normally work on TUT, high rep training or eccentric training at 50-60% of 1RM.

Noted gym scholar Ronnie Coleman said it best: Everybody wanna be a bodybuilder, but nobody wanna lift no heavy-ass weight.

Getting a pump and feeling the burn are easy, but getting stronger year in and year out is hard work. Setting PR's requires focus, determination, and consistency.

For this reason, reserve most of your mental energy for getting stronger. After you've warmed up and have begun your training session, start off with your heavy compound movements and try to set PR's. Rest fully in between sets and psyche yourself up appropriately.

After the heavy work is done, it's time to have some fun. Choose some targeted movements and seek the pump and burn. Don't work yourself up too much mentally, just bust out some medium to high rep sets with short rest periods. Don't be overly concerned with setting PR's during pump work. Focus on feeling the targeted muscle taking on the brunt of the work and fully fatiguing the fibers.

The majority of your mental energy should be focused on gaining strength through the big basics such as squats, deadlifts, hip thrusts, bench press, and chin-ups. However, some of your mental energy should be focused on muscle activation and inducing metabolic stress.

Becoming freakishly strong at the big basics through a variety of rep ranges might be the source of 80% of your hypertrophy gains over time, but if strength alone is your sole endeavor, you'll likely leave 20% of room on the table for maximum muscularity. The increased satellite fusion, hypoxia, occlusion, and cell swelling that accompanies pump and burn type training provide the icing on the cake, and this adds up over time.

Sticking to solely heavy work or solely high-rep work won't build the optimal physique. You need the best of both styles of training if you want to reach your maximum muscular potential.

http://http://www.t-nation.com/free_online_article/most_recent/2_mechanisms_for_rapid_muscle_growth

 

[gkhchay]

maybe i'm concerned more about muscle gain. guess different from strength gain.

According to the late Arthur Jones, the founder of HIT (high intensity training) eccentrics for maximum muscle growth is 4 secs. Later Ellington Darden came up with Super Slow HIT ie 10 secs.

 

[npnt94]

According to the late Arthur Jones, the founder of HIT (high intensity training) eccentrics for maximum muscle growth is 4 secs. Later Ellington Darden came up with Super Slow HIT ie 10 secs.

thanks. but i dont mean this. i mean balanced his number of reps and muscle gain. controlled eccentric and 3 reps instead of fast eccentric and 3 reps.