jokerk's worklog

[Ken SanDiego]

Deadlift form check

Squat form check

Hips seem to be too low on the deadlift, if your hips to be higher, you can deadlift more and fast. Squat seems okay.

 

[cwong]

It looks like you kept your legs straight when u lower the weights

When u lower the barbell under control for deadlift, you should bend your knees after the bar cross your knees.

 

[jokerk]

Hips seem to be too low on the deadlift, if your hips to be higher, you can deadlift more and fast. Squat seems okay.

It looks like you kept your legs straight when u lower the weights

When u lower the barbell under control for deadlift, you should bend your knees after the bar cross your knees.

For some reason I thought I had to return to the ground RDL way. Thanks for the criticisms guys. I'll work on it.

 

[mhafizzz]

For some reason I thought I had to return to the ground RDL way. Thanks for the criticisms guys. I'll work on it.

personally, i think there is nothing wrong with returning to the ground the way you did. I do it this way to. Makes it easier for me to do another deadlift.

 

[cwong]

personally, i think there is nothing wrong with returning to the ground the way you did. I do it this way to. Makes it easier for me to do another deadlift.

i don't know man. I cannot lower the barbell this way and not round my back and it does look like jokerk is rounding the back doing it this way.
This weight he is working on looks easy peasy for him, but when the weights go much higher, the barbell will need to come down real fast and doing it this way doesn't look safe.

RDL, the barbell isn't lowered all the way to the ground too.

 

[jokerk]

jokerk's 48th SL3x5/5x5 training log

Jurong West Gym. 0800hrs.


Squats

Warmup set
20/60/90/100 (8,5,3,1)
Actual 3x5
Squats - 105kg (5,4,2)

Right knee makes a clacking sound when I got up. Re-adjusted my form by keeping legs apart, toes pointing slightly outward, no sound.

2nd set, clacking sound came again.

Found it harder to breathe in this gym for some reason.

I'm going to record my failing set next time to see where I go wrong.


Bench press

Warmup set
20/60/70/80 (8,5,3,1)
Actual 5x5
Benchpress - 80kg

Deload and Last rep was tough. Not going to progress until I get form right again.


Chest Supported Rows

Warmup set
20/40/60 (5/3/1)
Actual 5x5
41.25kg

I tried using the same weights as BBR, but the weight does not translate the same way to this machine. This weight is good for me for now, until I learn how to properly utilize it.

Form Check

Accessory Workout

Ab roll out

3x8

Ab pull down 80lbs

3x8

Single Arm Reverse Fly 40lbs

3x8


Left gym at 0900hrs

Personal Reflections

A little demotivated . Well, we live to fight another day.

 

[BeaRzwalken]

the support BBR, it seem you are pull it way up den it should , i tot is should inbetween the chest and stomuch area????

 

[frostbyte88]

the support BBR, it seem you are pull it way up den it should , i tot is should inbetween the chest and stomuch area????

Depends on what area you are trying to target, hence the choice of different grips.

On a side note, how do you train with that kind of background music... lol

 

[jokerk]

jokerk's 49th SL3x5/5x5 training log

Jurong West gym. 0820hrs.

Squats

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

Recorded failure rep. OP will deliver don't worry.

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

Actual 5x5
55kg (5,5,5,3,3)

Slight improvement.

Deadlifts

Warmup set
60/80/90 (5/3/1)
Actual 1x5
Deadlifts - 107.5

Felt damn weird doing this. Too many "things to do" going into my head. I need to get used to proper form. Going to maintain this weight next time.

Supplementary exercises

Weighted Glute Ham Raise 10kg
3x8

Abs Pull-Down 90lbs
3x8

Hanging Leg Raise
3x6

Weighted Hammer-grip Pull ups 10kg
3x6 (6,6,3)

left gym at 0940hrs

Personal Reflections

Just hope to improve my squats. Stuck at this weight for a while now. I'm not sure whether its a psychological issue or maybe I just need to work harder on a specific muscle.

Diet seems good. Leangains. Will see the effect in a month...hopefully.

 

[jokerk]

 

[jokerk]

Depends on what area you are trying to target, hence the choice of different grips.

On a side note, how do you train with that kind of background music... lol

I'm super short-sighted. Though it does not have anything to do with hearing, I'm naturally super focused at my surrounding perimeter than anything else around me when I'm not wearing my glasses.

Not sure if that makes sense.

 

[frostbyte88]

Hmmm... is it just me or are you pulling with a slightly rounded lower back? Do take note of it and fix your form before going heavier...

 

[jokerk]

Hmmm... is it just me or are you pulling with a slightly rounded lower back? Do take note of it and fix your form before going heavier...

yeap probably didn't take note of that then.

Anyway, was stressed revising for an exam tomorrow, decided to take aimless photos of self. ahahah.

Back shot. Gonna see how I progress after a month.

No idea how to pose.

 

[frostbyte88]

Hahaha.... i guess you gotta learn how to pose better to show off them muscles....

 

[jokerk]

jokerk's 50th SL3x5/5x5 training log

Went swimming the day before. 10 laps breast stroke, before practising my freestyle. I'm not a good swimmer.

Jurong West Gym. 0715hrs.

Squats

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

I'm out of breath more than anything. Could be a confidence issue.


Bench press

Warmup set
20/60/70/80 (8,5,3,1)
Actual 5x5
Benchpress - 82.5(5,5,4,3,3)




Chest Supported Rows

Warmup set
20/40/60 (5/3/1)
Actual 5x5
42.5kg

Accessory Workout

Ab Pull Down 90lbs
3x8

Single Arm Reverse Fly 40lbs
3x8

Glute Ham Raise 15kg
3x8

Hanging Leg Raise
3x6

Left gym at 0830hrs

Personal Reflections

wow 50th session. However, looking at my stats, not much has changed since the last 10 to 15 sessions?

About 4 months into the SL programme. Plus minus 2 to 3 weeks of getting the hang of it. Time to move on to another programme or continue with the accessory workout? I'm going to switch to 1x5 or 3x5 for some of my lifts(squats and bench respectively). And maybe ramp up my warmup sets much closer to my working set.

As of now, i'm progressing on my lifts very slowly. However, aesthetics wise looks in the right direction. I just need to know i'm "moving forward".

 

[rockstarz]

jokerk's 50th SL3x5/5x5 training log

Went swimming the day before. 10 laps breast stroke, before practising my freestyle. I'm not a good swimmer.

Jurong West Gym. 0715hrs.

Squats

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

I'm out of breath more than anything. Could be a confidence issue.


Bench press

Warmup set
20/60/70/80 (8,5,3,1)
Actual 5x5
Benchpress - 82.5(5,5,4,3,3)




Chest Supported Rows

Warmup set
20/40/60 (5/3/1)
Actual 5x5
42.5kg

Accessory Workout

Ab Pull Down 90lbs
3x8

Single Arm Reverse Fly 40lbs
3x8

Glute Ham Raise 15kg
3x8

Hanging Leg Raise
3x6

Left gym at 0830hrs

Personal Reflections

wow 50th session. However, looking at my stats, not much has changed since the last 10 to 15 sessions?

About 4 months into the SL programme. Plus minus 2 to 3 weeks of getting the hang of it. Time to move on to another programme or continue with the accessory workout? I'm going to switch to 1x5 or 3x5 for some of my lifts(squats and bench respectively). And maybe ramp up my warmup sets much closer to my working set.

As of now, i'm progressing on my lifts very slowly. However, aesthetics wise looks in the right direction. I just need to know i'm "moving forward".

It's common to stall at a certain level for sometime , I myself also stall somewhere in bench press as well , de loaded and added variation like resistance and assurance from bands and lately with chains. Managed to squeeze 5 reps for my usual 1RM from 2 months ago.

Try something different. It will surprise you

 

[jokerk]

jokerk's 51st SL3x5/5x5 training log

Jurong West gym. 0820hrs.

Squats

Warmup set
20x8 60x5 100x5 102.5x3
Actual 1x5
Squats - 105

O/H Press
Warmup set
40x5 45x3 47.5x1

Actual 3x5
55kg (5,5,4)


Deadlifts

Warmup set
60x5 90x3 100x1
Actual 1x5
Deadlifts - 107.5

Form check

Supplementary exercises

Weighted Glute Ham Raise 15kg
3x8

Abs Roll out
3x8

Hanging Leg Raise
3x6

Hammer-grip Pull ups
3x10

left gym at 0940hrs

Personal Reflections

I intend to invest in wrist wraps and a dipping belt. Not intending to get a lifting belt anytime soon until my deadlift form improves.

Probably going to hold off SL this coming december and find a specialised programme to improve "aesthetics" since I can afford to go to the gym more often.

 

[frostbyte88]

Probably going to hold off SL this coming december and find a specialised programme to improve "aesthetics" since I can afford to go to the gym more often.

Just a tip, if you're going on that route, make sure your diet is good and you're keeping track. You would probably have to eat a bit more due to the change in frequency and volume and make sure your form in all exercises are excellent. SWINGING on ANY exercise will do you NO GOOD. at all. Isolation is just about that, isolation, if you find yourself swinging or using other bodyparts than the one youre supposed to be working, lower the weight.

I saw this guy doing barbell curls, around 50kg total(he was much smaller than me - i do 20kg), and he was swinging the thing around, starting with a forward bend, then swinging it up till the bar was on his clavicle.

It's not about the weight - seriously.

 

[jokerk]

Just a tip, if you're going on that route, make sure your diet is good and you're keeping track. You would probably have to eat a bit more due to the change in frequency and volume and make sure your form in all exercises are excellent. SWINGING on ANY exercise will do you NO GOOD. at all. Isolation is just about that, isolation, if you find yourself swinging or using other bodyparts than the one youre supposed to be working, lower the weight.

I saw this guy doing barbell curls, around 50kg total(he was much smaller than me - i do 20kg), and he was swinging the thing around, starting with a forward bend, then swinging it up till the bar was on his clavicle.

It's not about the weight - seriously.

wrote a reply but it got deleted. .

On hindsight, I felt my primary reason for thinking of going through that "route" is that I wanted a change. I'm not bored of SL, but I feel adding accessory workouts on my own isn't effective. I also feel it can be time wasting. I should just leave it to the experts and adhere to their programme strictly..for now.

I found most of the training programs in the HnF list provided too advanced for a beginner like me.

Stumbled on an "All Pro" Beginner workout in bb forums. Looks basic and simple. I'm familiar with most of the lifts as well.

Originally Posted by all pro


A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets.
The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight.

Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase
the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

Saw the progress made by some people after 2 cycles and was impressed. Of course diet plays a part as well.

The FAQ provided was helpful as well. This particular one gave me a reality check.

Q17: How do I know if I am a "Beginner" or not?
A:A beginner is, generally speaking, anyone who cannot squat twice is body weight, and bench press 1,5 times his body weight, for one repetition. So if you weigh 200 lbs for example, you should be able to squat once for close to 400 lbs. and [/B]bench press once for close to 300 lbs, in order to be considered to have moved beyond the "beginner" stage. It has nothing to do with how long you have been lifting weights - there are many people who have been going to the gym for a few years and who are still considered beginners. As long as your lifts are noticeably below the threshold described above, you are still a beginner and you'll benefit greatly from this routine.

tl;dr - after 4 months of SL, needed to find another program to meet goals.

AllPro: A Simple Beginner's Routine part III - Bodybuilding.com Forums

49 year old guy on the program.
http://forum.bodybuilding.com/showthread.php?t=146599373&page=1

 

[tyh1991]

You still go clementi gym?? We can train together sometime! I love the squat rack there haha. But got scolded for hogging all the 20kgs for my squat