jokerk's worklog

[jokerk]

jokerk's 19th SL3x5/5x5 training log

Jurong West Clubfitt. 7.30 am. Not packed, yet someone at the squat rack. Did my daily core exercises first.

Squats

Warmup set

20/60/90/95 (8/5/3/1)

Actual 3x5
Squats - 102.5kg (5,4,2)

Didn't manage to complete this set. Had jiujitsu training the previous night. Slept at around 1am due to the adrenaline rush. Will attempt this again on Monday after sufficient rest.

O/H Press
Warmup set
20/30/40/42.5 (8/5/3/1)

Actual 5x5
O/H - 55kg (4,2,1,2,1)

I tried to bring my arms closer together. Realised that it was harder, and probably the right form because only then my elbows were outside of the bar at rest position.

Going to reduce this weight until form perfects.

Deadlifts

Warmup set
40/50/60 (5/3/1)
Actual 1x5
Deadlifts - 80kg

Left the gym at 8.40am

PS: Just stumbled upon BB forums and misc. Many interesting stickies for losing fats as well as nutrition, motivational before after stories/photos and misc is hilarious.

 

[jokerk]

15th September
Circuit training in my room. Consisted of

1) Burpees
2) Push ups
3) Crunches
4) Right leg lunges
5) Left leg lunges

1min work 1 min rest. 3 sets. Total time 30 mins Burpees nearly "killed" me.

16th September
Trekking at Bukit Timah in the morning.
1 hour of futsal at night.

I like how the gym training improves my functionality and balance.

jokerk's 20th SL3x5/5x5 training log

JW Clubfitt gym.17th September 0745hrs.


Squats

Warmup set
50/60/90/100 (8,5,3,1)
Actual 3x5
Squats - 102.5kg(5,3,2)

Not fully recovered again?I'm not doing anything physical on Tuesday, hope to see how Wednesday training would be like.

Bench press

Warmup set
20/40/50/60 (8,5,3,1)
Actual 5x5
Benchpress - 77.5kg

Felt good after completing the set. Time to increase by 2.5kg. Hoooyeaaah!

Barbell Row

Warmup set
20/30/40 (5/3/1)

Actual 5x5
BB row - 57.5kg

Might have form issues with this weight. I'll video record myself again next session.

Personal Reflections
Starting to see progress on my physique after tightening up my diet and controlling macros.

After bathing, left gym at 9.15am

 

[jokerk]

Squats form check

I've watched the EFS videos.

My main takeaway,(on top of what I already know about squats) from the video is where my eye should be looking. slightly above the horizontal so that my back would have a good posture.

What I tried to do here was to have some "explosive" movement, which I thought was possible.

But I realised it led to my knees buckling a little towards the middle.

I didn't manage to complete the 2nd set.

Anyway, any help towards criticizing my form would be nice.

 

[jokerk]

jokerk's 21st SL3x5/5x5 training log

Clementi Clubfitt. 11.20 am.

Squats

Warmup set

20/60/90/100 (8/5/3/1)

Actual 3x5
Squats - 102.5kg

Realised how vital rest/recovery is. Didn't do any physical exercise other than my morning core workout on Tuesday. Managed to complete the set with proper form.

O/H Press
Warmup set
20/30/40/50 (8/5/3/1)

Actual 5x5
O/H - 50kg

Did it while focusing on form. Left arm was aching. There was a sparring session during Jiujitsu training on Monday. My friend caught me in an armbar.

Still managed to complete the set with proper form. Tiring though.


Deadlifts

Warmup set
40/50/60 (5/3/1)
Actual 1x5
Deadlifts - 82.5kg ( 2 reps)

I stopped at 2 after realising my back was arching too much. Didn't want to risk it. Would have recorded but there were 3 other people waiting behind me to use the rack.

Left the gym at 12.20pm

Personal Reflection

Need more rest to perform better. Not sure how I'm going to fit this perfectly with my Jiujitsu trainings.

 

[Demikidisme]

Squats form check

I've watched the EFS videos.

My main takeaway,(on top of what I already know about squats) from the video is where my eye should be looking. slightly above the horizontal so that my back would have a good posture.

What I tried to do here was to have some "explosive" movement, which I thought was possible.

But I realised it led to my knees buckling a little towards the middle.

I didn't manage to complete the 2nd set.

Anyway, any help towards criticizing my form would be nice.

This also happens to me whenever I do barbell squats. I have started to do dumbbell split squats to focus on my weak leg more. It has improved my barbell squats since then

 

[jokerk]

jokerk's 22nd SL3x5/5x5 training log

JW Clubfitt gym. 0710hrs.


Squats

Warmup set
50/60/90/100 (8,5,3,1)
Actual 3x5
Squats - 102.5kg(5,4,2)

Jiujitsu training the night before. Lots of kicking. Maybe I should try training on Friday afternoons instead.


Bench press

Warmup set
20/40/50/60 (8,5,3,1)
Actual 5x5
Benchpress - 80kg (5,5,5,5,3)

Maintaining 80kg next set.

Barbell Row

Warmup set
20/30/40 (5/3/1)

Actual 5x5
BB row - 57.5kg

No issues. I'll upload video later. Got to rush for class.

edit:

After bathing, left gym at 8.45am

 

[jokerk]

Sunday circuit training 23/9/2012

Burpees + Pushup
Mountain Climbers
Skipping
Crunches
Alternate leg lunges jump

3 sets Work/Rest 30 secs each

I recorded myself doing this, but don't see a point of uploading it here.

jokerk's 23rd SL3x5/5x5 training log

24/9/2012
Clementi Clubfitt. 10 am.

Planned to go much earlier in the morning but could not wake up. There was someone doing barbell curls at the squats rack when I reached. . Waited for him to complete his set before moving in.

Squats

Warmup set

20/60/90/100 (8/5/3/1)

Actual 3x5
Squats - 102.5kg

I had a good rest since I didn't play my usual football the night before. Going to increase by 2.5kg on Wednesday.

O/H Press
Warmup set
20/30/40/50 (8/5/3/1)

Actual 5x5
O/H - 52.5kg (5,3,1,2,3)

I realised my wrist is aching more than my arms, especially when I'm in the stationary position. I'm going to look at more videos/articles to improve form.


Deadlifts

Warmup set
40/50/60 (5/3/1)
Actual 1x5
Deadlifts - 82.5kg

Form.

Left the gym at 11am.

 

[jokerk]

jokerk's 24th SL3x5/5x5 training log

JW Clubfitt gym. 0750hrs.

Had "food poisoning" on Monday. Something I ate during dinner. Ended up vomiting my entire dinner out and diarrhea the entire night.

I visited the doctor on Tuesday morning. Muscle ached the whole day and still on medication which made me drowsy. So just spent the entire Tuesday lying down doing nothing. Felt damn low doing nothing after having an active lifestyle.

Still felt a little weak today (Wednesday). Decided to go gym nonetheless so my routine won't be disrupted.


Squats

Warmup set
50/60/90/100 (8,5,3,1)
Actual 3x5
Squats - 105kg(5,4,1)

Too shag to complete.

Bench press

Warmup set
20/40/50/60 (8,5,3,1)
Actual 5x5
Benchpress - 80kg (1,1)

Couldn't even lift. Decided not to push myself too hard.

Barbell Row

Didn't do this. No energy and there was someone at the power rack anyway. Did Cable rows instead

4 sets 12 reps 34kg

Personal Reflections
I'm still recovering from my stomach flu/food poisoning. Medication makes me a little weak.

I know health is more important. I could have avoided going to the gym altogether, but I'm not sure whether it's just my mind making up excuses to slack.

Hope to recover soon.

 

[jokerk]

jokerk's 25th SL3x5/5x5 training log

JW Clubfitt gym. 1000hrs.

Jiujitsu training Thursday night. Decided to head to the gym a little later today to rest more.

Started with doing my daily core exercises. Had to share the squat rack with someone again.

Squats

Warmup set
50/60/90/100 (8,5,3,1)
Actual 3x5
Squats - 105kg(5,5,4)

Slight improvement. Not enough rest? Going to try again on Monday. Just glad I broke my 102.5kg threshold. I thought I was going no where with that weight.

O/H Press
Warmup set
20/30/40/50 (8/5/3/1)

Actual 5x5
O/H - 52.5kg (5,4,2,1)

Wrist still hurts after the 2nd set, but I've identified the problem. Or so I think. It bends in a slightly diagonal position at rest position. I'm just going to deload and work on better form before proceeding.


Deadlifts

Warmup set
40/50/60 (5/3/1)
Actual 1x5
Deadlifts - 85kg

Personal Reflections
Still recovering slowly from my stomach upset/flu on Monday. Can't wait to get back to full health.

I'm planning to get that cage from sghomegym once this membership of mine expires. I had to queue for the rack even during off-peak hours. This solution is going to save me lots of time.

 

[jokerk]

jokerk's 26th SL3x5/5x5 training log

Clementi Clubfitt gym. 1000hrs.

After recovering from "food poisoning", my throat started to inflame. That escalated to a flu which lasted during the weekend. I had a sudden crave for sweet things for some reason and ended up 'whacking' some chocolate wafer biscuits during the entire weekend.

Anyway, I wasn't feeling weak today except a slight flu and recovering cough. Didn't sneeze or anything in the gym so I hope whatever I had didn't spread. I just can't stand not doing anything on a workout day now.



Squats

Warmup set
50/60/90/100 (8,5,3,1)
Actual 3x5
Squats - 105kg

Completed squats with much ease after I watched Mark Rippletoe's video instructing another guy. His emphasis was on hip drive which I had not been practicing. Here is the video if anyone is interested.

I think there's still much for me to learn for squats. Always learning something new to improve form. I just need to be consistent now.

Bench press

Warmup set
20/40/50/60 (8,5,3,1)
Actual 5x5
Benchpress - 80kg (5,5,5,5,4)

Couldn't complete the last rep. The gym attendant was rushing over to me when he saw my body-arching when I lifted the barbell from rest. Not sure why he panicked.

Barbell Row

Warmup set
20/30/40 (5/3/1)

Actual 5x5
BB row - 60kg

I think I had some slight jerks toward the last few reps of each set. Need to video record myself to see.

Personal Reflections

Mentally 'tough' day. Faced lots of issues(school/relationships/etc) outside gym lately. Good training session to just release the tension.

Left gym at 11.40am.

 

[jokerk]

jokerk's 27th SL3x5/5x5 training log

JW Clubfitt gym. 1200hrs.

Fitness at 90% after recovering from both illness. Good to feel healthy again. Gonna watch what I eat and drink less cold water from now on.

Squats

Warmup set
60/90/100 (5,3,1)
Actual 3x5
Squats - 107.5kg(5,3,2)

Added 2.5kg. New threshold to break. See those weights again on session.

O/H Press
Warmup set
20/30/40/45 (8/5/3/1)

Actual 5x5
O/H - 50kg (5,5,5,5,4)

Found the ideal weight to work with. I'm gonna stick to this weights until I can complete it with proper form.

Deadlifts

Warmup set
40/50/60 (5/3/1)
Actual 1x5
Deadlifts - 87.5kg

Form wasn't right? Gonna try this again.

Personal Reflections
Nothing much, can't wait to be a beast. Gonna take it slow still.

 

[jokerk]

jokerk's 28th SL3x5/5x5 training log

Clementi Clubfitt gym. 1400hrs.

Slight ache in the knee region. Must have landed wrongly or used too much impact during jiujitsu training the previous session. Not sure whether its an old ligament injury but don't think i'd be doing any running soon.

Anyway, a typical grappling groundwork during my trainings if anyone is interested.

Squats

Warmup set
50/60/90/100 (8,5,3,1)
Actual 3x5
Squats - 107.5kg (5,3,2)

Stalled. I should have gone to failure during the last set. Will try again on Monday.


Bench press

Warmup set
20/40/50/60 (8,5,3,1)
Actual 5x5
Benchpress - 80kg (5,5,5,5,4)

Couldn't complete the last rep..again.Thank goodness there was a "secondary rack". I literally threw the barbell on it when I could lift it any longer. Images of the guy who died trying to lift 180kg came into my mind.

Barbell Row

Warmup set
20/30/40 (5/3/1)

Actual 5x5
BB row - 60kg

Video recorded myself. Nothing much. I should be good to progress unless someone spots something.

Personal Reflections

Diet needs to be cleaned up. Going to keep myself disciplined during October and see how it goes.

Everytime I look into the mirror, I noticed that I have to take the photo at an angle or at a certain time of the day to really see the 'changes'. Its demotivating.

Just have to remind myself that I was weighing 105kg before lifting, and 117kg before trying to do something about my weight.

Its a freaking long journey. Still a long way to go.

Left gym at 1515hrs

 

[jokerk]

jokerk's 29th SL3x5/5x5 training log

JW Clubfitt gym. 1100hrs.


Squats

Warmup set
60/90/100 (5,3,1)
Actual 3x5
Squats - 107.5kg(5,3,3)

Had to share the rack with 2 other guys. During the 2nd set, I was going up slower than usual, and one of them thought I was going to collapse so he suddenly grabbed(or hugged) me.

Not sure whether to laugh or be angry. I told him that I'd use the safety rack if I can't handle a particular rep. Didn't disturb me after that. Appreciated the thought though, should have notified him in advanced.

Going to deload to 105kg next session.

O/H Press
Warmup set
30/40/45 (5/3/1)

Actual 5x5
O/H - 50kg (5,5,5,5,4)

Deload?deload.

Deadlifts

Warmup set
40/50/60 (5/3/1)
Actual 1x5
Deadlifts - 90kg

No issues. Felt that my form got better for this.

Personal Reflections
I think my legs are getting huge. Might be bigger than my body frame. Pics coming soon.

 

[jokerk]

jokerk's 30th SL3x5/5x5 training log

Jurong West gym. 1120hrs.

Did my normal core exercises before starting as there were people using the rack.

Just downloaded a few timer apps. One for HIIT, another just for basic countdown.

Aimed for a strict 45 sec rest in between reps.

Squats

Warmup set
20/60/90/100 (8,5,3,1)
Actual 3x5
Squats - 105kg (5,3,3)

Realised how much harder it was with proper timed rests.

Bench press

Warmup set
20/40/50/60 (8,5,3,1)
Actual 5x5
Benchpress - 77.5kg (5,5,5,3,3)

Might have to deload since my work/rest frequency is adjusted. It is harder than expected.

Barbell Row

Warmup set
20/30/40 (5/3/1)

Actual 5x5
BB row - 60kg [5,5,4,4,4]

Same issue.

Ended training with a Sliding Rows Tabata Workout, inspired by cwong . (just wanted to try something new)

Personal Reflections

Training felt a different now that i've properly timed my rests. Normally i'd just use the clock or 'gut feeling'.

Legs and triceps are currently the most noticeable part of my physique.



Left gym at 1240hrs

 

[jokerk]

jokerk's 31st SL3x5/5x5 training log

JW Clubfitt gym. 1400hrs.

Jiujitsu training the day before. More shag than normal.

Squats

Warmup set
60/90/100 (5,3,1)
Actual 3x5
Squats - 105kg(5,3,2)

Form

=(. All I can think of right now is to focus on form. As long as I tried my best and up to failure. Not intending to increase weights until I get this right again.

O/H Press
Warmup set
30/40/45 (5/3/1)

Actual 5x5
O/H - 47.5kg (5,5,5,1,4)

My wrists still aching more than usual for some reason. Might have to deload again

Deadlifts

Warmup set
40/50/60 (5/3/1)
Actual 1x5
Deadlifts - 92.5kg

I think my form starts to deteriorate at this weight. I recorded myself but video was broken. Will maintain 92.5 next week.

Personal Reflections

Its like deloading season again. Hope to see gains in terms of aesthetics soon.

 

[jokerk]

Progress photos.

yeh pretty hairy guy.

 

[jokerk]

jokerk's 32nd SL3x5/5x5 training log


Did circuits and played futsal on Sunday.

Circuits consisted of

1. Burpees
2. Mountain Climbers
3. Alternate leg lunge
4. Push ups
5. Skipping

30 sec work/30 sec rest. 3 sets.

Clementi gym. 1030hrs.

Did core exercises before starting the workout.

Squats

Warmup set
20/60/90/100 (8,5,3,1)
Actual 3x5
Squats - 105kg (5,2,2)

Yeah more shag than normal for some reason. Did my best.

Bench press

Warmup set
20/40/50/60 (8,5,3,1)
Actual 5x5
Benchpress - 77.5kg

Did not have a proper timed rest workout as I had to share the bench with 2 other guys lifting 100kg.

Barbell Row

Warmup set
20/30/40 (5/3/1)

Actual 5x5
BB row - 60kg

Going to increase next session.

Personal Reflections

Tiring week. Only barrier now is proper dieting. Been having a few social gatherings as of late, did not really take note of my macros.



Left gym at 1150hrs

 

[jokerk]

jokerk's 33rd SL3x5/5x5 training log

Clementi Clubfitt gym. 1130hrs.

Had a full rest on Tuesday.

Squats

Warmup set
60/90/100 (5,3,1)
Actual 3x5
Squats - 105kg(5,5,3)

I'm just going to stick to this instead of deloading. Felt more energetic after proper rest.

O/H Press
Warmup set
30/40/45 (5/3/1)

Actual 5x5
O/H - 47.5kg

Sticking to weight to improve form before progressing.

Deadlifts

Warmup set
40/50/60 (5/3/1)
Actual 1x5
Deadlifts - 92.5kg

I think my form starts to deteriorate at this weight.

Form check

I'll maintain the load once more to verify form, if its okay i'll progress, else deload.

left gym at 1230hrs

 

[jokerk]

jokerk's 34th SL3x5/5x5 training log

Jurong West Gym. 1100hrs.

Did core exercises before starting the workout. Increased by 5 secs per rep.

Squats

Warmup set
20/60/90/100 (8,5,3,1)
Actual 3x5
Squats - 102.5kg (5,2,2)

Bench press

Warmup set
20/40/50/60 (8,5,3,1)
Actual 5x5
Benchpress - 80kg (5,5,5,3,3)

Barbell Row

Warmup set
20/30/40 (5/3/1)

Actual 5x5
BB row - 62.5kg (5,5,5,5,4)

Left gym at 1200hrs

 

[jokerk]

jokerk's 35th SL3x5/5x5 training log

Clementi Clubfitt gym. 1030hrs.


Squats

Warmup set
60/90/100 (5,3,1)
Actual 3x5
Squats - 102.5kg(5,5,2)

Not sure what's going on here. Reaching fatigue faster than usual. And normally I don't even feel fatigue at this weight.

O/H Press
Warmup set
30/40/45 (5/3/1)

Actual 5x5
O/H - 47.5kg


Deadlifts

Warmup set
60/80/90 (5/3/1)
Actual 1x5
Deadlifts - 92.5kg

Ramped up my warmup sets. Should be able to progress.

left gym at 1130hrs

Personal Reflections
Losing weight again. Hope its not at the expense of muscle mass.