jokerk's worklog

[jokerk]

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


Cycle 6 Week 4 OHP Deload week

OHP
35kg x 5
40kg x 5
60kg x 3

70kg x 1
75kg x 1
77.5kg x 1
80kg x 1

85kg x 1 (fail)

60kg x 10 AMRAP

Chest Supported Rows (going for the squeeze and MMC rather than spamming reps)

20kg x 8
25kg x 8
30kg 2 x 8

Bodyweight Dips x 20, 10

Personal Reflections

I felt I could have pushed 85kg a little more. Stuck halfway, held it for a few seconds. I didn't have the mental endurance to finish it up like before. Oh well, live to fight another day.

 

[jokerk]

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

Cycle 6 Week 4 Deadlifts Deload

Deadlifts
60kg x 5
100kg x 3
140kg x1
170kg x 1
190kg x 1

200kg x 1

AMRAP
100kg x 16,10, 8

Personal Reflections

PR for deadlifts. Running out of weight plates at home. Left with 2 2.5kg and 2 1.25kg.

 

[soteyh]

Way to go! Lol, you are achieving pr on your Deload day. The weights look like they are almost at the edge, time to buy more plates!

 

[jokerk]

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

Cycle 6 Week 4 Bench Deload week


60kg x 5
75kg x 3
100kg x 1
105kg x 1
110kg x 1
117.5kg x 1

Failed 127.5kg

Personal Reflections

I think i should actually deload on deload week now.

 

[Jowa__]

hey ikhsan, mind giving me some advice on 531 BBB? considering switching to it.. but scared that since each main compound will only be done once a week, not sure if its suited for me as i'd like to think i progress better on a program with more frequency/week; smolovjr

 

[jokerk]

hey ikhsan, mind giving me some advice on 531 BBB? considering switching to it.. but scared that since each main compound will only be done once a week, not sure if its suited for me as i'd like to think i progress better on a program with more frequency/week; smolovjr

hey it's called boring but big for a reason.

Its really boring but imagine doing 5 x 10 of deadlifts at 50-70% 1RM. Very taxing. Similar for other lifts as well.

It depends on what you want to progress on at this stage. 5/3/1 supposedly gets you stronger at all lifts, but progress is slow.

Iirc, polliquin said something like if you want to improve bench stats, you've got to bench at least twice a week. Similar advice was given for squats.

Deadlifts on the other have other specialised programs. I suggest looking at Coan Phillipi's deadlift program if you want to get stronger at deadlifts. I remembered reading elitefts deadlift manual where accessories was focused to improve deadlifts instead of focusing of doing deadlifts more.

 

[Jowa__]

hey it's called boring but big for a reason.

Its really boring but imagine doing 5 x 10 of deadlifts at 50-70% 1RM. Very taxing. Similar for other lifts as well.

It depends on what you want to progress on at this stage. 5/3/1 supposedly gets you stronger at all lifts, but progress is slow.

Iirc, polliquin said something like if you want to improve bench stats, you've got to bench at least twice a week. Similar advice was given for squats.

Deadlifts on the other have other specialised programs. I suggest looking at Coan Phillipi's deadlift program if you want to get stronger at deadlifts. I remembered reading elitefts deadlift manual where accessories was focused to improve deadlifts instead of focusing of doing deadlifts more.

yea, that's what im worried about. Currently benching 2x a week, not sure how i'd cope with once a week. also not sure should i do deadlifts as i don't want to max out, currently having some form of lower back problem.

 

[jokerk]

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

Cycle 6 Week 4 Squats

Squats
60 x 5
70 x 5
100kg x 3

120kg x 1
140kg x 1
150kg x 1

165kg x 1 fail

Personal Reflections

PRs were fun while it lasted. Going to overseas for work entire of next week. Resuming after that.

 

[jokerk]

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


Cycle 7 Week 1 OHP

OHP
62.5 x 5
67.5x 5
72.5 x 5

60kg x 11, 7,5

Resistance Band Assisted Eccentric Focused Chin ups

5 x 10



Personal Reflections

i'm back.

 

[jokerk]

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

C7W1 Deadlifts

Deadlifts
80kg x 5
100kg x 5
120kg x 3

150kg x 5
160kg x 5
170kg x 5 (video)

Personal Reflections

Grip and rip.

 

[jokerk]

22/8/2014
Wendler's 531 + "I Ain't Doing Jack S**t" program

Cycle 7 Week 1 Bench


95 x 5
102.5 x 5
110 x 2


Personal Reflections

Feeling so shag as of late. Sufficient sleep. Probably inadequate rest days

 

[jokerk]

24/8/2014

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

Cycle 7 Week 1 Squats

Squats
125 x 5
130 x 5
140 x 1

Personal Reflections

Super shag from futsal earlier that day. I'm going to try switch some stuff next cycle. (Either floor presses or CGBP as main exercises for bench days, highbar squats for squat days).

 

[jokerk]

26/8/2014
Wendler's 531 + "I Ain't Doing Jack S**t" program


Cycle 7 Week 2 OHP

OHP
70kg x 3
72.5kgx 3
77.5 x 5



Personal Reflections

Switching to seated OHP next cycle.

 

[jokerk]

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

C7W2 Deadlifts

Deadlifts
80kg x 5
100kg x 5
120kg x 3

157.5kg x 3
165kg x 3
175kg x 3

Personal Reflections
sometimes i feel the lats engaged more on certain reps, sometimes i miss it.

 

[soteyh]

I'm having trouble engaging lats too. Any tips or coaching cues on this?

 

[jokerk]

I'm having trouble engaging lats too. Any tips or coaching cues on this?

other than improving the form, i can suggest starting off by doing some really light lat activation exercises to wake the muscles up.

you'll have more feel of the muscles when you execute the lift later on.

Bodybuilding.com - Lats All, Folks: Activate Your Latissimus Dorsi And Build Strength!

Cueing Lat Activation For a Deadlift, or pretty much anything that needs lats - DeanSomerset.com

 

[galapogos]

Not sure whether this applies to deadlifting (since I don't deadlift), but in the 2nd pull of the clean/snatch, one cue is to pull the bar towards your hip. In doing so, you'll engage your lats.

 

[soteyh]

Cool thanks guys, will check out the links. I have heard about this cue to pull in towards the hips for deadlifts too

 

[jokerk]

29/8/2014

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

Cycle 7 Week 2 Benchpress

Benchpress
102.5 x 3
107.5 x 3
115 x 2

100kg x 8

Some bodyweight pylos at the park.

Personal Reflections

Lost upper back tightness. Going to keep it to this load next time. Or probably restart the load at cycle 6 and push for more reps.

 

[jokerk]

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

Cycle 7 Week 2 Squats

Squats
130 x 3
140 x 3
145 x 4 (1 more than last cycle)

90kg Front squats
5 x 5

Personal Reflections

I kept the loads almost the same as the last cycle. I think I should hit at least +1 on the last set of each lift