jokerk's worklog

[jokerk]

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

2/9/2014

Cycle 7 Week 3 OHP

OHP
72.5kg x 5
77.5kg x 3
80kg x 1


seated OHP
60kg 5x5

Personal Reflections

Going to stick to this weight and improve the various 5+, 3+, 1+.

 

[jokerk]

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

C7W3 Deadlifts

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

165kg x 5
175kg x 3
185kg x 2+1

Personal Reflections
not too happy with the last rep..gripped failed. I'll consider this a progress for deadlifts still.

 

[manlet]

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

C7W3 Deadlifts

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

165kg x 5
175kg x 3
185kg x 2+1

Personal Reflections
not too happy with the last rep..gripped failed. I'll consider this a progress for deadlifts still.

Congrats on being 1/2/3/4 !!!

 

[jokerk]

Congrats on being 1/2/3/4 !!!

 

[jokerk]

4/9/2014
Wendler's 531 + "I Ain't Doing Jack S**t" program

Cycle 7 Week 3 Benchpress

Benchpress
107.5 x 5
112.5 x 3
120 x 0

117.5kg x 0

Personal Reflections

Did some pylos after. I'm going to repeat cycle 5 weights for BP

5/9/2014

Cycle 7 Week 3 Squats

Squats
137.5 x 5
145 x 3
155 x 1

Personal Reflections
I need to get some volume in for this as well.

 

[jokerk]

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


C7W4 OHP Deload week

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


Inclined BP
60kg x 10
70kg x 5
80kg x 5

Personal Reflections

Trained in the gym. Some huge guy was lifting 120kg for reps on the inclined press.

9/9/2014

C7W4 Deadlift Deload week

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

20kg KB swings 4 x 25

If anyone wants to trade a 20kg KB that I have for a 24kg KB let me know.

slow and steady. lats tighten, glutes squeezed, hamstrings activated. slight hip raise before the lift.

 

[manlet]

1plate OHP
2plate Bench
3plate Squat
4plate Deadlift

ur squats r really strong, whats ur height n bw?

 

[jokerk]

1plate OHP
2plate Bench
3plate Squat
4plate Deadlift

ur squats r really strong, whats ur height n bw?

1.79m 89kg

 

[liftstrong]

How many times do you lift a week jokerk? Just picked up bjj and mt and sometimes I'm so sore I don't even wanna get out of bed :/

 

[jokerk]

How many times do you lift a week jokerk? Just picked up bjj and mt and sometimes I'm so sore I don't even wanna get out of bed :/

lift 4x
jiujitsu trainings 1x but I need to make it twice a week now.

Pretty much why I'm on 531 and "not doing Jack chit"

Rolling is freaking tiring but your body conditions itself to it

 

[jokerk]

It gives you a reason to eat more at least

 

[liftstrong]

lift 4x
jiujitsu trainings 1x but I need to make it twice a week now.

Pretty much why I'm on 531 and "not doing Jack chit"

Rolling is freaking tiring but your body conditions itself to it

The DOMS are so intense. Especially the neck and traps when you get headlockrd. :/ yea decided to drop to Greyskull, basic 3x5 program. Hopefully I'll get conditioned soon .

And too bad my instructor doesn't focus on throw which you seem to do quite abit of

 

[jokerk]

The DOMS are so intense. Especially the neck and traps when you get headlockrd. :/ yea decided to drop to Greyskull, basic 3x5 program. Hopefully I'll get conditioned soon .

And too bad my instructor doesn't focus on throw which you seem to do quite abit of

yup i'm learning traditional jiujitsu. get to learn judo throws as well as grappling.

 

[jokerk]

12/9/2014

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

Cycle 7 Week 4 Squats Deload

Squats
60 x 5
70 x 5
100 x 3

140 x 2

150kg x 1

Personal Reflections

Training without my lifting shoes next time. I'm using low bar squats anyway so it shouldn't matter.

 

[jokerk]

14/9/2014

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


Cycle 8 Week 1 OHP

OHP
65 x 5
70x 5
75 x 4

Resistance Band Face pulls

5 x 10



Personal Reflections

I'll see how pressing goes next of the weeks

 

[jokerk]

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

C8W1 Deadlifts

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

152.5kg x 5
162.5kg x 5
175kg x 6 (video)

Personal Reflections

liberating feeling to train in a sarong. hit one more rep than the previous cycle.

i did some autoregulation. increased the first two sets by 2.5kg, last working set by 5kg from the last cycle.

 

[jokerk]

18/9/2014

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


Cycle 8 Week 1 Benchpress

Benchpress
92.5 x 5
100 x 5
107.5 x 5

Spoto Press
100kg 3x5


Personal Reflections

No strength increased from last cycle. Supposedly.


20/9/2014

Cycle 8 Week 1 Squats

Squats
125 x 5
130 x 5
140 x 2

Personal Reflections
Just too damn shagged. Could have pushed more on a more rested day.

 

[liftstrong]

I now understand why you do 'i aint doing jack s***'. Grappling and striking work really takes alot out of your legs, arms and core.

 

[jokerk]

22/9/2014

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


Cycle 8 Week 2 OHP

OHP
70 x 3
75 x 2
80 x 2

60kg x 12


23/9/2014

Deadlifts

Cycle 8 Week 2 Deadlift

160kg x 3
167.5kg x 3
180kg x 4

Benchpress

26/9/2014

Cycle 8 Week 2 Benchpress

225lbs x 3
230lbs x 3
240lbs x 2

Personal Reflection

Got to make it a habit to update this log more regularly.

I went for an overseas assignment in Bali on tuesday. Did my benchpress workout in Hammerhead gym. Pretty decent gym. Some angmohs training in slippers though.

It is pretty much like clubfitt with better equipment.

 

[jokerk]

I now understand why you do 'i aint doing jack s***'. Grappling and striking work really takes alot out of your legs, arms and core.

yeah man it really takes a lot out of me. But i noticed some decent bodycomposition gains after rolling more often.(i got leaner).