jokerk's worklog

[jokerk]

Nice gains, what program you going to do next?

one shock cycle of smolov jr for benchpress then i'll see how it goes after that.

 

[jokerk]

Smolov Jr for Benchpress

Week 1 Day 1

85kg 6x6

Volume/Tonnage
3060kg

Face pulls with bands
3x8

5kg plates lateral raises
3x8

 

[jokerk]

Smolov Jr for Benchpress

Week 1 Day 2

Benchpress
90kg 7x5

Volume/Tonnage
3150kg

Barbell Rows
20kg 4 x 12

Resistance band chin ups
4 x 8

 

[jokerk]

Smolov Jr for Benchpress

Week 1 Day 3

Benchpress
95kg 8x4

Volume/Tonnage
3040kg

Barbell Rows
40kg 3 x 15

Resistance band chin ups
4 x 8

Resistance band face pulls
4 x 8

GHR
5x5

 

[jokerk]

Smolov Jr for Benchpress

Week 1 Day 4

Benchpress
100kg 10x3

Volume/Tonnage
3000kg


Total Benchpress Volume/Tonnage for the week
12250kg

Really just suck it up and did the lifts. Damn shag, feeling hungry.

going to eat more to recover now. I should have rested one day after training yesterday for this session. But I just followed the programme.

 

[Michael_Scofield]

hi man,

how is your progress to the aim (aesthetic 6 pacs) going?

 

[jokerk]

hi man,

how is your progress to the aim (aesthetic 6 pacs) going?

i updated it. there's an updated link on my first post at the bottom.

I got to my lightest (81kg 1.8m) last year I think. I got lean with visible packs but not exactly shredded.

I've been focusing much more on strength for now. I'm intending to do a more bb routine once i've hit my desired strength levels.

+ i still want to learn a heck load of other stuffs (oly lifts, some other calisthenic movements + black belt for my jiujitsu).

"All Pro" Workout

JE Clubfitt gym

0910


Cycle 3 Week 1 Heavy Day

Squats
20 40 77.5 77.5

Bench Press
20 40 67.5 67.5

Chest Supported Rows
20 22.5 27.5 27.5

Seated Overhead Barbell Presses
NA NA 40 40

Romanian Deadlifts
NA NA 50 50

Barbell Curls
NA NA 25 25

Calf Raises
NA NA 50 50

Personal Reflections

Gym was packed. Saw many interesting characters and incidents (someone squatting at the curls rack, a Caucasian or Eastern European squatting 190kg with poor form, etc)

Training wise this was more intense. I hope I'd get to complete this cycle before moving on to another program. Decided not to change any of the workout and do my speedwork elsewhere.

Currently, the next program I'm looking at is Layne Norton's PHAT.

I'm at the fittest point of my life right now. Looking back at my goals in the first post, I feel I have achieved them.



92kg Aug 2012

81kg current.

stats up to date

Height - 180cm
Weight - 81kg
Waistline - 31
Squats - 120kg (yet to check latest PR)
Benchpress - 97.5kg (yet to check latest PR)
Press - 60kg (yet.....PR)
Deadlifts - (I have no idea)
2.4km - 9min 47 secs
Deadhang Pull Ups - 15

New goals -

1) A more shredded, aesthetic look.

This guy has my height, yet heavier than me.

Aaron Curtis

Age: 28
Height: 5’11” – 180cm
Weight: 189lbs. – 86kg

2) have a professional athlete's level of fitness.

Not sure how to quantify this..yet.

3) Get those targeted lift numbers up to an advanced standard.

Squats - 167.5 kg
Benchpress - 125kg
Press - 72kg
Deadlifts - 200kg

Weightlifting Performance Standards

Left gym 1030

Just realised i've achieved almost everything except squats

 

[jokerk]

anyway I'd advise those starting out to take good BEFORE photos. same position, same lighting, same clothing, same state (relax/flexed).

I've marked a position in my room now with tape to take "before photos". Even marked the spot where I place my camera.

 

[jokerk]

Smolov Jr for Benchpress

Week 2 Day 1

Benchpress
92.5kg 6x6

Volume/Tonnage
3330kg

Face pulls with 25lbs
4 x 10

Chest Supported Rows
30kg 3 x 10

GHR x 10

Personal Reflections

Trained at Activesg JW. Someone stole my last rep away from me. I was already passed the sticking point, just grinding through slowly. Overly generous good samaritan stepped in and did that "two finger" support thing.

Me: "DON'T TOUCH! DON'T TOUCH!!!"
Him: "i..i-i scared drop on you bro!"

 

[soteyh]

Lol ...don't worry, it's all you bro!

 

[jokerk]

Smolov Jr for Benchpress

Week 2 Day 2

Benchpress
97.5kg 7x5

Volume/Tonnage
3412.5kg

Pull ups
4 x 8

Cable lateral raises
9kg 3 x 10

Personal Reflections


Its been awhile since I felt like this. But it feels good. Working the back and pulling exercises did my elbows and shoulders some good.

3rd set was tough, 4th,5th and 6th was okay, 7th was tough again.

 

[jokerk]

23/10/2014
Smolov Jr for Benchpress

Week 2 Day 3

Benchpress
100kg 8x4

Volume/Tonnage
3200kg

Some resistance pulls and pull ups. had an overseas assignment


24/10/2014

Week 2 Day 4
Benchpress
107.5kg 9x3, 2

failed the very last rep. I slightly pushed myself above my threshold this time. Feel so tired right now I could sleep. Missed that last rep.

Total volume 3117.5kg

Total weekly volume: 13060kg

13tons holy crap.

 

[jokerk]

Smolov Jr for Benchpress

Week 3 Day 1

Benchpress
95kg 6x6

Volume/Tonnage
3420kg

Face pulls with 25lbs
3 x 10

Lateral Flyes
4kg 3 x 10

Pendlay Rows
60kg 5x5


Personal Reflections

Literally groaned on the last rep. Each session i'm pushing my threshold just enough.

 

[jokerk]

Smolov Jr for Benchpress

Week 3 Day 2

Benchpress
100kg 7x5

Volume/Tonnage
3500kg

Cabled Rows
150lbs 4 x8

Personal Reflections

Just do the lifts mode. I benched with a 2m bar of a shorter circumference. It felt different, but I'm not sure whether it is easier.

 

[xerref]

christ brah, you're a beast. admire the dedication mang, especially on top of work etc.

 

[ROCKET LAUNCHER]

Personal Reflections

Just do the lifts mode. I benched with a 2m bar of a shorter circumference. It felt different, but I'm not sure whether it is easier.

the girth of the bar makes a difference, at least for me. even if both weigh 20kg,the thicker bar feels heavier.

some have said that energyone bars are lighter (and crappy) while the clubfitt ones are the correct weight. I always felt that it was more the other way round.

 

[jokerk]

the girth of the bar makes a difference, at least for me. even if both weigh 20kg,the thicker bar feels heavier.

some have said that energyone bars are lighter (and crappy) while the clubfitt ones are the correct weight. I always felt that it was more the other way round.

yeah it did make a difference. IIRC someone told me that the smaller girth is meant for bench/press, wider girth meant for squats. #broscience

but..

christ brah, you're a beast. admire the dedication mang, especially on top of work etc.

yeah mang have to do what we can with the time we have.

 

[ROCKET LAUNCHER]

yeah it did make a difference. IIRC someone told me that the smaller girth is meant for bench/press, wider girth meant for squats. #broscience

well, the eleiko bar I tried at AF nex had a smaller girth, much like the ones that broscience claims is only for benching

I guess bars with smaller girths' are the legit ones then

 

[rockstarz]

IPL rule book says anything between 27-32mm is legal

 

[derrickgyn]

I actually prefer slightly thicker bars when benching. Less pressure on the wrist imo (i use a false grip). Surprisingly im not too comfortable squatting with a thinner bar. I only like thinner bars for deadlifting though.