jokerk's worklog

[jokerk]

 

[xerref]

That's a good one. I'm still figuring that out. It has to do with my goals. I train mainly for overall fitness, given the finite resources I have. CrossFit comes pretty close to what I envision i'd like to be. However, I think most boxes in SG focuses primarily too much on WODs.

Currently i'm learning the olympic lifts so I can include it in my own personal block periodization for the coming years. (Like first 3 months on strength, next 3 months power).

It requires focus. At this point, at this point in time I rather use my time and energy to learn the olympic lifts.

Personally, my ideal program for overall fitness would be something like

1) Barbell strength training (Mainly squats or deadlifts) twice-thrice a week
2) Bodyweight strength training with rings for upper body
3) Explosive movements (olympic lifts) once a week
4) Conditioning (agility training/sprints/tabata/circuits/sports with friends) once a week
5) Floreio/Ido Portal/Yoga movements/stretching could probably be done everyday
6) some LISS Swimming/Walking

Haha. Confirm have to manage once I start a family hopefully. Probably can stick with 1,5 and 6. Or at least no. 5.

I like that - "overall fitness". I too subscribe to that approach, aiming for breadth rather than depth in a specific area, although I must admit I've been neglecting strength and power.

that list is pretty comprehensive and is also something which i am working towards. I'm currently doing 2 days of BW and 2 days of weights, mobility and cardio/conditioning everyday.

i'm not sure about you, but I find that learning the technicalities of a movement (be it rowing, running or olympic lifts), is really fulfilling and makes the sport/keeping fit so much easier.

5,6 - is something which you can easily do with your family! I've made it a point to join my mom for her walks whenever I can and finish up with some stretching/yoga/mob work after.

Sorry for the long reply! But keep on keeping on bro, your disicpline and progress throughout the years is a source of motivation for me!

btw, just a headsup, SOS is hosting a weightlifting workshop and a Ian King seminar on 12th April (?).

 

[jokerk]

I like that - "overall fitness". I too subscribe to that approach, aiming for breadth rather than depth in a specific area, although I must admit I've been neglecting strength and power.

that list is pretty comprehensive and is also something which i am working towards. I'm currently doing 2 days of BW and 2 days of weights, mobility and cardio/conditioning everyday.

i'm not sure about you, but I find that learning the technicalities of a movement (be it rowing, running or olympic lifts), is really fulfilling and makes the sport/keeping fit so much easier.

5,6 - is something which you can easily do with your family! I've made it a point to join my mom for her walks whenever I can and finish up with some stretching/yoga/mob work after.

Sorry for the long reply! But keep on keeping on bro, your disicpline and progress throughout the years is a source of motivation for me!

btw, just a headsup, SOS is hosting a weightlifting workshop and a Ian King seminar on 12th April (?).

I appreciate that man. Awesome I might be signing up for that class. edit: whoa just checked its $550. haha probably not so soon yet.

There are times when I love the thrill/satisfaction of lifting heavy weights. I still aim to hit various strength goals with the barbell respectively. Scaling back now and focusing on gradually learning new skills. Big fan of behavioural goals.

“Live as if you were to die tomorrow. Learn as if you were to live forever.” - Gandhi

I'm currently on antranik's 1 month horse stance challenge. On the fourth day of clocking 5 mins of 5 steps horse stance. It's 5 mins in a day so it's manageable for me.

 

[jokerk]

26/3/2015

Pendlay Beginning Olympic routine

Workout 1

Snatch
Empty bar x 10,
10kg x 2 (couldn't do it properly), should have just used 2.5kg or 5kg plates

Clean pull to hip
40kg 1 x 10

Cleans from knee
40kg 2 x10

Back squat
80kg x 5, 110kg x 5, 115kg x 4

some HIIT work
Squats, OHP, Skipping, Mountain climbers and Burpees (30secs/10secs)

Complexes


Personal Reflections
Squats feel so heavy right now. Had habit of pulling the bar up with my hands during the 40kg snatch.

I sort of know when the lift feels right or wrong.

 

[jokerk]

31/3/2015

Pendlay Beginning Olympic routine

Workout 2

Snatch
PVC pipe
Empty bar multiple times,
30kg x 5


Cleans
40kg 1 x 10

Push press
60kg x 5

Back squat
80kg x 5, 100kg x 5. 110kg x 3 120kg 2 x 5, x 4


Complexes


Personal Reflections
Some impingement in my left shoulder when I put my hands overhead. I foam rolled the region below my left arm pit and rotary cuffs. It felt better but it seems like I have to do this everytime before training to get the ROM easily.

Could be due to me carry my 10kg nephew around on my left hand often. Or carrying my heavy tool bag at work.

My right wrists also hurts when put in extension, kinda hurts when i start cleaning the bar. Probably need to strengthen my joints before i start anything serious.

 

[galapogos]

I get the same pain but on my right shoulder that also goes away when I foam roll it or apply some traction on my right arm. I do have a tear there though, so you might want to get yours checked out to rule out anything serious.

I'd also suggest wearing wrist wraps.

 

[xerref]

Just trying my luck here.
Do you have any tips for sit ups? I can only manage 36-40 within 60s because my hips are usually fried from all the runnig and ****.
What do you recommend? More core training?

Also what do you think of gzcl method?

 

[jokerk]

Just trying my luck here.
Do you have any tips for sit ups? I can only manage 36-40 within 60s because my hips are usually fried from all the runnig and ****.
What do you recommend? More core training?

Also what do you think of gzcl method?

I have nothing concrete but i noticed sit ups got easier once my hanging leg raise got easier. Still yet to know how many I can do within a minute.

This is the first time i've heard about it. My readings has been on hold lately (still intending to catch up on Supertraining and Kstarr's Ready to Run) but i'll give it a read next time.

http://swoleateveryheight.blogspot.sg/2014/07/the-gzcl-method-simplified_13.html

 

[jokerk]

7/4/2015

I did some practice with my power cleans and snatch. Realised i've been doing the power version of both since i'm catching the weight above the hips.

Power Snatch
30kg x 5
35kg x 5
40kg x 5 (I feel I can train with this weight now)

Power Cleans
40kg x 10
50kg x 5
60kg x 5

Squats
90kg 3 x 5

Personal Reflections.

Been working on being more explosive during my 2nd pull. I need to work on getting under the bar faster as well for now. I still feel i'm missing out many "small issues" but i plan to figure that out along the way.

Focusing on keeping my body upright for squats again while maintaining control of my body

 

[xerref]

Thanks!
Please post up a review of Kstar's running book when u're done!

 

[jokerk]

11/4/2015

lack of updates. But I've been focusing on building up my weak points rather than strictly following a program.

Ensuring some snatch variations, clean and jerk variations and squats in each session though.

Snatch

warmed up with PVC pipes, then empty barbells followed by adding 5kg plates.
I still feel slow in the second pull but it is better than before.

Clean pulls

This still feels weird for me. Probably practised this with weights too heavy.

Tried to do something like this

Power cleans.

Squats
95kg 3 x 5

Personal reflections
Feel that i'm progressing. I managed to find a more systematic rhythm for my squats by emphasising elbow position to maintain tightness.

 

[galapogos]

Your snatches are better in terms of rhythm, which is great, coz many strong people lack rhythm, which will severely impeded their WL performance no matter how strong they are. In fact, rhythm is one of the first things that Coach Wu focuses on. With that, you can more easily build on speed/strength.

Clean pulls are basically clean deadlifts with triple extension at the end, or basically cleans without getting under the bar. So, the form has to mimic how you would actually pull during a clean. From your video, it seems you're not extending back, as you should be, in a proper clean. Your shoulders are rolled forward, your heel barely leaves the ground, your shrug is too momentary - your shoulders are already down before the weight reaches the top. Try keeping the top position for a split second longer to feel the position.

For your power cleans, you seem to be leaning back a bit too much.

 

[jokerk]

16/4/2015

Random workout.

Had a mentally tough day at work. Decided to do some strength training.

Benchpress
20kg x 5
40kg x 5
60kg x 5
80kg x 5
90kg x 3 (paused)
100kg x 1 (paused)

60kg 3 x 10 (30 secs rest)

Pendlay Rows
40kg 3 x 10

Front Squats
40kg 3 x 5

 

[jokerk]

Weightlifting training

Snatch
20kg x 3
40kg x 3
50kg x 3

Power Cleans
40kg x 3
60kg x 3
80kg x 3

Clean and Jerk
80kg x 1 (felt mentally fatigued, so I stopped)

High bar Squats
100kg 3 x 5

I did some mobility for my squats. I'm trying to keep a more upright position. I found this training tremendously helpful on my hips and ankles. Forgot where I saw it, I think it was one of Lifthard's posts on Chinese olympic lifters.

 

[jokerk]

23/4/2015

Did some rehab work with the bands and dumbbells on my RC. It is not that bad but I do feel something going on my left shoulder. Halting any upper body exercise to stop aggravating it.

Squats
105kg 3 x 5

 

[jokerk]

28/4/2015

Left arm still healing. Going to rest for another week and see how it goes.


Squat
110kg 3 x 5

 

[jokerk]

29/4/2015
OHP
60kg x 5
70kg x 3
75kg x zilch

30/4/2015
Deadlifts

100kg x 5
120kg x 3
140kg x 3

some hit and go training sessions. Planning to continue Oly lifting training next week. Arm feels better now.

 

[jokerk]

Hang snatch

20kg x 10
30kg x 5
35kg x 5
40kg x 5
45kg x 3
50kg x 3

Getting used to the rhythm

High bar squats
115kg 3 x 5

 

[jokerk]

Chin ups x 10

OHP
60kg 4 x 5 , 4

Inclined pull ups
5 x 8

 

[jokerk]

Cleans

PVC x 10, 20kg x 10

40kg x 5
60kg x 5
70kg x 3
75kg x 3
80kg x 3