jokerk's worklog

[jokerk]

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

Cycle 8 Week 2 Squats

Squats
60 x 5
70 x 5
100 x 3

130kg x 3
135kg x 3
140kg x 4

Front squats
100kg x 5, 3 (bang something on the way down, lost momentum and just stopped trying)

Personal Reflections

Really feel like moving on to another specific program after this cycle.

 

[jokerk]

29/9/2014

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


Cycle 8 Week 3 OHP

OHP
72.5kg x 5
75x 3
80kg x 3 (rep PR)

Power cleans

60kg 3 x 5

Cycle 8 Week 3 Deadlifts

Deadlifts
167.5kg x 5
175kgx 3
195kg x 2

Personal Reflections

Feeling good about the PRs. I did power cleans on monday but now experiencing slight inflammation in my patella ligament. Must have landed improperly. Going to give it a rest now.

 

[liftstrong]

You should ask gala about your power clean form, post it up! He is crazy with the oly lifts man.

 

[blackvice]

Where do you get the heart rate monitor and how much it costs ?

 

[jokerk]

Where do you get the heart rate monitor and how much it costs ?

Timex t5j041. I think it costs around $100+. It belonged to my dad, but he upgraded to a mioglobal because he didn't want a strap.

 

[jokerk]

2/10/2014

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


Cycle 8 Week 3 Benchpress

Benchpress
102.5 x 5
110 x 3
115 x 2

100kg x 7


Personal Reflections

No strength increased from last cycle again. Time to change routine
smolov jr for bench after the deload week.

3/10/2014

Cycle 8 Week 3 Squats

Squats
135kg x 5
140kg x 3
150 x 1

100kg x 19 (with timex HRM, 170 BPM reached)

Personal Reflections

Lost endurance(more mental) for 20reps squats. I won't be squatting so often for a bit after going to smolov jr for bench

 

[jokerk]

You should ask gala about your power clean form, post it up! He is crazy with the oly lifts man.

yeah i was planning to do that. I found a basic routine online to follow. maybe in the future.

my wrists hurt now after that one power clean set the other day too.

 

[liftstrong]

Yea wrist flexibility is a must for cleans. If your wrists hurt though, you could try snatches and or snatch grip highpulls. Works very well for explosives as well. Snatch might be abit technical and "unsafe" without only plates, but high pulls are great, without being too technical.


And I definitely find a negative correlation with the power of my kicks and the number of times I squat a week. Still trying to work this mt,bjj, Lifting thing out

 

[galapogos]

Doing only 19 squat reps when you planned to do 20 is unacceptable. Come on, it's only 1 rep more! Unless you're experiencing pain (of the injurious type), keep that bar on your back, take 5 big breaths, and get that last one

If you're not confident of doing the full/power olympic lifts, start with clean/snatch pulls, then high pulls, then high pull with rebend (aka panda pulls).

 

[jokerk]

Doing only 19 squat reps when you planned to do 20 is unacceptable. Come on, it's only 1 rep more! Unless you're experiencing pain (of the injurious type), keep that bar on your back, take 5 big breaths, and get that last one

If you're not confident of doing the full/power olympic lifts, start with clean/snatch pulls, then high pulls, then high pull with rebend (aka panda pulls).

I'm too conservative in my lifting. I felt my spine flex a little on the 19th rep totally lost focus and stopped.

Still love the kick of doing this though. 110kg x 20 looks possible but I have to eat much more than what i'm eating now.

 

[jokerk]

6/10/2014

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


Cycle 8 Week 4 OHP Deload

OHP
30kg x 5
40kg x 5
50kg x 3

60kg x 1
70kg x 1
75kg x 1

85kg x 1 (PR)

7/10/2014

Cycle 8 Week 4 Deadlifts Deload

Deadlifts
60kg x 5
100kg x 5
120kg x 3

140kg x 1
170kg x 1
190kg x 1

207.5kg x 0 fail

8/10/2014

Cycle 8 Week 4 Benchpress Deload

Benchpress
20kg x 5
60kg x 5
80kg x 5
90kg x 3

100kg x 6

Personal Reflections

Just made 1 PR for OHP so far. I think the rest more or less remained stagnant. Grateful for what I achieved still thus far given the time and priorities I had.

 

[ROCKET LAUNCHER]

aw mane dat 207.5 x 0

purdy shure that 200 would have been gotten.

 

[jokerk]

aw mane dat 207.5 x 0

purdy shure that 200 would have been gotten.

yup a few weeks back.

 

[liftstrong]

explosions in the sky and red hot chilli pepper. you da man (Y)

 

[soteyh]

Power ohp, you can lift your body weight already?

 

[jokerk]

Power ohp, you can lift your body weight already?

the last time i lifted 80kg, i weighed 82.5kg.

now that i lifted 85kg, i weigh 90kg. hahah.

so near yet so far.

 

[galapogos]

I'm too conservative in my lifting. I felt my spine flex a little on the 19th rep totally lost focus and stopped.

Still love the kick of doing this though. 110kg x 20 looks possible but I have to eat much more than what i'm eating now.

110? At your weight and squat numbers, you should be looking at 130-140

 

[jokerk]

11/10/2014

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

Cycle 8 Week 4 Squats

Squats
60kg x 5
100kg x 5
120kg x 3

140kg x 4


Personal Reflections

Hip shifting to the right on the last rep. I got a critique that I should be more controlled in my descent.

That's all for wendlers.

 

[jokerk]

Pre Wendler's Program lifts

Benchpress 105kg x 1
Squats 142.5kg x 1
OHP 80kg x 1
Deadlifts 160kg x 1

Post Wendler's Program

Benchpress 125kg x 1

Squats 160kg x 1

OHP

85kg x 1

Deadlifts

200kg x 1

Slightly stronger than before. Squats numbers could have improved much more. I'm still grateful. Many more years ahead. Much more to learn.

 

[soteyh]

Nice gains, what program you going to do next?