jokerk's worklog

[jokerk]

jokerk's 36th SL3x5/5x5 training log

Jurong East Gym. 1200hrs.

Gym looks pretty empty at this time compared to other CF gyms.

Did my core exercises.

Squats

Warmup set
20/60/90/100 (8,5,3,1)
Actual 3x5
Squats - 102.5kg (5,5,4)

Bench press

Warmup set
20/60/70/77.5 (8,5,3,1)
Actual 5x5
Benchpress - 80kg (5,5,5,5,3)

Barbell Row

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

Actual 5x5
BB row - 62.5kg

Tried to do weighted pull ups with the 8kg vest provided. Smelly or not heck ah, going to bathe later anyway. Planned to do 3 sets of 5. only managed to complete the first set. going to try the 5kg vest first next time.

Left gym at 1300hrs

Personal Reflections

Sort of 3 months into the program. I can say the results are showing. I'm going to stick with this until I find another suitable strength-based program.

Hoping to learn how to do a proper clean. I'm planning to sign up for that workshop at SWF for that.

 

[jokerk]

jokerk's 37th SL3x5/5x5 training log

Jurong West gym. 1025hrs.

Hari Raya Haji workout. Went straight to Jurong west gym after my morning prayers to "sacrifice" some weights..

Gym wasn't as packed as I expected it to be.

Just realised the gym has an ab roller that I can borrow.

Squats

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

I'm just going to deload again. .

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

Actual 5x5
O/H - 50kg

Wrist hurt before even doing anything. Skipped this after warmups. Maybe 50kg is still too heavy.


Deadlifts

Warmup set
60/80/90 (5/3/1)
Actual 1x5
Deadlifts - 95kg


supplementary exercises
Pullups
3x5 (5kg)
5 5 3

left gym at 1150hrs

 

[tyh1991]

I somehow think you should change your program or work on some weak muscles that a possibly limiting your squat. Been following your log for awhile and realised you've been stuck at squats for some time now.

Not putting down your current program cause it obviously works but just saying what has helped my squats.

For example I have real weak hamstrings which really limited any progress on my squats. After training them hard Im able to break many of my previous PRs and progressing from there.

 

[jokerk]

I somehow think you should change your program or work on some weak muscles that a possibly limiting your squat. Been following your log for awhile and realised you've been stuck at squats for some time now.

Not putting down your current program cause it obviously works but just saying what has helped my squats.

For example I have real weak hamstrings which really limited any progress on my squats. After training them hard Im able to break many of my previous PRs and progressing from there.

Thanks for the input. Deloading twice is a morale killer.

II realise I normally fail when I'm at the ATG region.

Going to work with 1 1/4 squats to strengthen my glutes and hamstring.

Currently, I'm resting about 45 secs in between sets, using a timer. Found out that it is rather short for a heavy compound workout. Going to extend to a minute half and see how it goes.

 

[jokerk]

jokerk's 38th SL3x5/5x5 training log

Jurong West Gym. 1135hrs.


Squats

Warmup set
20/60/90/100 (8,5,3,1)

Did 1 1/4 squats for 20kg and 60kg load.

Actual 3x5
Squats - 100kg(5,3,2)

Aiming to strengthen glutes and hamstring through 1 1/4 squats.

Bench press

Warmup set
20/60/70/77.5 (8,5,3,1)
Actual 5x5
Benchpress - 80kg

Achievement unlocked. Progressing.

Barbell Row

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

Actual 5x5
BB row - 65kg

Achievement unlocked!

Left gym at 1250hrs

 

[jokerk]

jokerk's 39th SL3x5/5x5 training log

Jurong East gym. 1100hrs.

JE gym is one of the most convenient Clubfitt gyms in the west to go to. Offpeak/Peak members just have to pass their cards to the attendant, without having to sign in.

Gym is spacious compared to Clementi gym. It started to rain heavily towards the end of the gym session. Added some accessory workouts just to pass the time.

Started with routined plank/side plank.

Squats

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

No issues surprisingly. After this I continued for 1 1/4 squats workout to strengthen my glutes and hamstring.

1 1/4 Squats
20/30/40 (8,5,3)

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

My wrist recovered but I had a bad fall on Monday during Jiujutsu training. Elbow got a bad knock. Hurts when I fully extended my arms. Gonna let this rest for now.

Like kena cursed by Bearzwalken after teasing him.

Deadlifts

Warmup set
60/80/90 (5/3/1)
Actual 1x5
Deadlifts - 97.5kg


Supplementary exercises
Hanging Leg Raise
3x5

Weighted Pullups
3x5 (Weighted 5kg)

Hammergrip Pullups
3x5 (BW)

TABATA 20/10 HIIT
Elliptical Machine



left gym at 1240hrs

 

[jokerk]

jokerk's 40th SL3x5/5x5 training log

Jurong West Gym. 1400hrs.

Kinda bad week so far. Lost my shaker, bought 2 new ones off some guy selling it in the forums for $6 a piece.

Reached gym, forgot to bring shorts. Ended up buying $20 brooks shorts.

Squats

Warmup set
20/60/90/100 (8,5,3,1)

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

Barbell hit the safety rack on my 2nd set, lost momentum.

1 1/4 Squats

60kg 1x5

Bench press

Warmup set
20/60/70/77.5 (8,5,3,1)
Actual 5x5
Benchpress - 82.5kg (5,5,4,3,3)

Elbow injury not fully recovered. Having problems doing pushing exercises.

Barbell Row

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

Actual 5x5
BB row - 67.5 (5,5,5,5,4)

Accessory Workout

Weighted 10kg Pull-ups

(5 5 3)

Left gym at 1540hrs

Personal Reflections

Height 1.8m
Weight at 86kg, loss 6kg since starting this programme proper.
Bodyfat according to calipers is 15% but I saw the DEXA verified photos and think that its 22%.

86kg

92kg, 3 months ago.

 

[tyh1991]

Hey man sorry didn't catch you saying do 1 1/4 squats to correct a weak area.

According to elitefts, weakness that is affecting your squat can't be corrected by simply squating.

Go watch the series "so you think you can squat" on YouTube!

 

[jokerk]

Hey man sorry didn't catch you saying do 1 1/4 squats to correct a weak area.

According to elitefts, weakness that is affecting your squat can't be corrected by simply squating.

Go watch the series "so you think you can squat" on YouTube!

hey man okay i'll watch it again.

I got my source from off a website on how to overcome "plateaus"

I normally get stuck at the ATG/bottom position. What they recommended was 1 1/4 squats, so thats what I did.

The motion looks pretty much like this except with normal back squats.

5 Guaranteed Ways to Break Through Plateaus | Robertson Training Systems

 

[jokerk]

just saw the "so you think you can squat series" again.

summarized it for my own good. thought it'd be useful for others.

Squat techniques check

• Look up above neutral
• Chest up
• Butt should be out, nice slope on tailbone
• Back should remain in the same position throughout
• Lift it up from rack as of lifting a proper squat
• Foot pressure has to be outside of the shoe (not shifted to the toe)
  - Hip has to take most of the pressure
• Push the knees out (lateral direction) when going down/up for hip drive (if not quads activate, glutes deactivate)

Accessory workouts

• Seated safety bar good mornings 8 to 15 reps(tight) – strengthens upper back
• Reverse hyperextension/Good mornings (3 seconds up, 3 seconds down) - strengthens lower back/lumbar
• Glute ham raise – strengthens glutes/ham

 

[jokerk]

jokerk's 41st SL3x5/5x5 training log

Jurong West gym. 1330hrs.

Played futsal yesterday. My shots are getting surprisingly hard without much effort. Everytime I kick I feel like Robocop.

Anyway, started with routined plank/side plank. 3 sets each, increased work time to 40 secs.

Squats

Warmup set
60/90/100 (5,3,1)
Actual 3x5
Squats - 102.5(3,1,0)

Too shag to continue. Aimed to work on accessory workouts to target specific muscles.



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

Actual 5x5
50 (5,5,5,4,3)


Deadlifts

Warmup set
60/80/90 (5/3/1)
Actual 1x5
Deadlifts - 100




Supplementary exercises
Glute ham raise
3x8 BW

Reverse hyperextention (machined)
3x8 (Weighted 40kg)


left gym at 1445hrs

Personal Reflections
Lost weight again. Weight hovering around 85kg. Hope to lose more fats, which in turn make my weight go down around 75 to 77kg.

Gonna tighten up the diet this month.

 

[jokerk]

T NATION | 4 Weeks to Big Arms

lol i like the way the author writes.

You want big arms. A pair of huge, veiny, triumphant mo-fos hanging from your shoulder sockets like thick slabs of well-aged beef. You want arms so big that when you go into a tattoo parlor they charge you for extra ink. Arms so impressive that you'll wear a tank top to your sister's wedding.

But you also want to avoid being a douche bag. You don't want to be that guy who starts every workout with concentration curls. You understand that squats and deadlifts are the foundation of a good program. You appreciate being able to military press your body weight for reps.

Yet, still, you want big arms.

Saving this for December when i'd have time to train 4 times in a week, before returning to SL in January..


PS: time flies man.

edit: just saw this.

However, if you're a newbie – less than a year of solid training under your belt – you're probably not ready for a specialized program of any sort, let alone one geared towards the arms. Stick with gaining strength and technique in the big lifts. You can always bookmark this article and come back to it.

 

[jokerk]

jokerk's 42nd SL3x5/5x5 training log

Jurong East Gym. 1145hrs.


Squats

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

I felt my form improving and all necessary muscles being activated.

Performed accessory workouts to help strengthen my quads and hamstring.

Bench press

Warmup set
20/60/70/77.5 (8,5,3,1)
Actual 5x5
Benchpress - 82.5kg (5,5,5,3,4)

Pretty unsure at which weight do I change to 3x5 here. Targetting my BW before changing.

Barbell Row

Warmup set
20/30/40 (5/3/1)
Actual 5x5
BB row - 67.5
Completed.

Accessory Workout

Hammer grip pull-ups

(5 5 4) 5kg

Reverse Hyperextensions
3x8 (50lbs)

Glute ham raise
3x8 5kg

Hanging side knee raise
3x5

Plank 3set/40secswork/10secs rest

Left gym at 1250hrs

Personal Reflections

Taking more time in the gym since adding some accessory workouts to boost my main lifts. Hope it would be worthwhile.

In the meantime, I like what I am seeing in the mirror lately.. Thought to have a cheat meal today but decided against it.

 

[jokerk]

jokerk's 43rd SL3x5/5x5 training log

CCK gym. 1350hrs.


Squats

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

Had a slight improvement.


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

Actual 5x5
50kg



Deadlifts

Warmup set
60/80/90 (5/3/1)
Actual 1x5
Deadlifts - 102.5




Supplementary exercises
Glute ham raise
3x8 10kg

Reverse hyperextention (machined)
3x8 (Weighted 60lbs)

Weighted Pull ups
3x5 (10kg) (5,5,3)

Hanging side knee raise
3x5


left gym at 1510hrs

Personal Reflections

progress on all lifts. feelsgoodman

 

[jokerk]

jokerk's 44th SL3x5/5x5 training log

Jurong East Gym. 1020hrs.


Squats

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

Completed. But hopefully it would progress consistently from here.


Bench press

Warmup set
20/60/70/77.5 (8,5,3,1)
Actual 5x5
Benchpress - 82.5kg (5,5,5,4,3)

Maybe need to add accessory workouts to this?

I am going to view my bench press techniques before heading to accessory workouts.

Barbell Row

Warmup set
20/30/40 (5/3/1)
Actual 5x5
BB row - 70(5,5,5,3,3)

Damn shag. Form started to deteriorate after the 3rd set.

Accessory Workout

Hammer grip pull-ups

3x5 5kg

Reverse Hyperextensions
3x8 (65lbs)

Glute ham raise
3x8 15kg

Hanging side knee raise
3x5

Plank and side planks 3set/40secswork/10secs rest
Need to up the work time.

Left gym at 1130hrs

Personal Reflections

First time wearing my UA compression shirt and tights in the gym. Feeling damn good after every workout so far.

Main challenge is my diet right now.

 

[jokerk]

jokerk's 45th SL3x5/5x5 training log

Jurong East gym. 1120hrs.

Started with regular planks. Increased work time to 45secs per set.

Squats

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




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

Actual 5x5
52.5kg

Last rep struggling but I made it.

Form getting better. Wrists movement better.

Deadlifts

Warmup set
60/80/90 (5/3/1)
Actual 1x5
Deadlifts - 105


Got warned by the attendant.

"Excuse me, can don't make so much noise when you drop the weight"

Can't complain. Public gym. llst.

Had to change my grip from regular to reverse grip with hook. I'm gonna stick with this weights for now. Need to perfect form.


Supplementary exercises

Reverse hyperextention (machined)
3x8 (Weighted 65lbs)

Pull ups
3x5

Hanging side knee raise
3x8


left gym at 1240hrs

Personal Reflections

My back feels more strained than usual. Hope it is all well.

 

[jokerk]

jokerk's 46th SL3x5/5x5 training log

Clementi Gym. 1020hrs.


Squats

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


Bench press

Warmup set
20/60/70/77.5 (8,5,3,1)
Actual 5x5
Benchpress - 82.5kg (5,5,5,4,1)

Zero progress on BP.


Chest Supported Dumbbell Row

Warmup set
8/14/16 (5/3/1)
Actual 5x5
DB row - 20

Maxed DB weight used. I guess I just have to stick to BB row.

Accessory Workout

Hammer grip pull-ups

3x5 5kg

Hanging leg raise
3x5

Plank and side planks
3 sets/45secs work/10secs rest
Need to up the work time.

Left gym at 1140hrs

Personal Reflections

No idea how to improve my BP.

Been having a craving for sweet stuffs lately.

 

[jokerk]

18th November Accessory workout/ Circuit Training

Home Team CDANs gym

8.40am


Planks/Side planks
45 secs work/ 10 secs rest. 3 sets

Weighted pull ups 10kg
3x5 (5,5,3)

Reverse Hyperextension 70lbs
3x8

Standing Cable Fly 40lbs
3x8

Standing Ab pull down 100lbs
3x8

Circuit Training

20sec work/10 sec rest 3 sets

1. Dumbbell Clean and Press
2. Dumbbell Front Raise
3. Mountain Climbers
4. Push ups
5. Burpees
6. Skipping

Left gym at 10am

 

[jokerk]

jokerk's 47th SL3x5/5x5 training log

Jurong East gym. 0740hrs.

Plank. 45sec work/10 sec rest.

Squats

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

Improved by 1 rep.

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

Actual 5x5
55kg (5,5,4,2,2)



Deadlifts

Warmup set
60/80/90 (5/3/1)
Actual 1x5
Deadlifts - 105

No issues I think. Gonna post a video up for form check.

Supplementary exercises

Weighted Glute Ham Raise 5kg
3x8

Close-grip Pull ups
3x6

left gym at 0840hrs

Personal Reflections

Feeling tip-top lately. However, I noticed that my aesthetics did not look like it changed much from 3 months ago. Took photos at the same angle.

Gotta maintain a clean diet and see how it goes.

92kg

85kg(3months 20 days later)

Just noticed my nipples look more "surprised" now than before.

 

[jokerk]

Deadlift form check

Squat form check