jokerk's worklog

[jokerk]

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

haha that gym only has 6 20kg plates IIRC. I hardly go there now since school ended.

Yeah training together sometimes would be great

 

[tyh1991]

haha that gym only has 6 20kg plates IIRC. I hardly go there now since school ended.

Yeah training together sometimes would be great

You're in NUS or sg poly? They have 8 now. Classic metal Plates, feels cool and old school haha!

 

[jokerk]

You're in NUS or sg poly? They have 8 now. Classic metal Plates, feels cool and old school haha!

nus..should try jw gym. they have many more plates there.no cage, just a rack. but not the same as clementi gym. Easier to put weights for deadlifts.

 

[jokerk]

"All Pro" Beginner Workout Trial

Jurong West Gym 8.30am.

Used today's workout to find the appropriate weights to start out the new programme.

Everything seemed okay except for Squats, which I felt was too easy. I'd have to ramp it up to 60kg Heavy Day next week when I officially start.

Made a excel sheet template of the programme for ease of recording.

Personal Reflections

Did a whole run through of the programme with the load in the table.

Pros

• Despite a higher volume, training time ended faster than normal.
• New variation of exercise was a breath of fresh air compared to what I normally did

Cons

• More exercises, tend to move around a lot. Can imagine myself waiting for/sharing racks more often if there's a crowd.
• 5 weeks before progress in terms of weights

Everything looks easy right now, but from what I read, that is what is expected for the first cycle. I'm going to adhere to this and milk as much from this programme. Hopefully can reach x2 BW Squats and x1.5 BW bench from this.

I'm still unfamiliar with calf raises and stiff-legged deadlifts. Didn't manage to record myself doing calf raises. I'm planning to use the shrugs machine to do this.

Recorded this only after completing the programme. SLDL x5

Just did 107.5kg x 5 Squats to finish it off. Since I won't be lifting that heavy for quite sometime.

Left gym at 9.40am

 

[jokerk]

"All Pro" Workout

Hometeam NS gym

8.40am

Cycle 1 Week 1 Heavy Day

Squats
20 30 60 60

Bench Press
10 20 40 40

Bent-Over Rows
20 20 40 40

Overhead Barbell Presses
NA NA 30 30

Stiff-legged Deadlifts

NA NA 40 40

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 20 20

All 8 reps. Not that intense so far. Trained with a friend. See how the 2nd cycle goes.

Left gym 9.40am

 

[Metalsubzero]

Good to see u progressing out of SL.. Do let us see ur results.. Im sure u'll hit ur desired weight soon man..

 

[jokerk]

Good to see u progressing out of SL.. Do let us see ur results.. Im sure u'll hit ur desired weight soon man..

thanks for the motivation. I'll probably be returning to SL after I get as much as I can from this current programme.

Its going to be an interesting journey.

 

[jokerk]

"All Pro" Workout

Jurong West Gym

9.30am

Cycle 1 Week 1 Medium Day

Squats
20 30 55 55

Bench Press
10 20 35 35

Bent-Over Rows
20 20 35 35

Overhead Barbell Presses
NA NA 25 25

Stiff-legged Deadlifts

NA NA 25 25

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 15 15

I might have underestimated myself so far. Nonetheless, just going to complete this cycle and see how it really goes.

Did a one-rep max for squats after. Not supposed to but since training was still pretty light, I just went with it.

120kg was okay. Failed at 125kg. I normally lift 105kg 3x5 in SL, so I wasn't expecting this at all, since its my first time seeing what my one-rep max would be.

Left gym 10.30am

 

[jokerk]

"All Pro" Workout

Jurong West Gym

8.00am

Cycle 1 Week 1 Light Day

Squats
20 30 50 50

Bench Press
20 20 35 35

Bent-Over Rows
20 20 35 35

Overhead Barbell Presses
NA NA 35 35

Stiff-legged Deadlifts

NA NA 35 35

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 20 20

I rounded up the weights for easier recording.

Personal reflections

Interesting day in the gym. I think i've officially become a gym reg at JW clubfitt after making friends with a number of familiar faces.

I nod, they nod, smile and get to business.

Squats
One of the fitness instructor there told me that I shouldn't look up when doing squats, as my neck would be hyperextended. He told me it should be in the neutral position. However, I am following elitefts's guide and have no problems or aches using my current technique. I'm not sure whether he is being overly cautious, or whether there was something wrong with squats. It didn't help my situation when I told him I learned my technique from the internet.

Barbell Curls
My initial technique was just not to swing or over arched my body. The instructor came over again and gave advice on what to look out for. I wasn't even sure what I was doing wrong. I'm just going to read up more and record a vid next time.

At the end of my training, the instructor came to talked to me personally again. Asking me what was my goals. In my mind, I wanted to say that my goal was to have a body and snake like crandfs. So I just told him for fitness.

He said something along the line of "it doesn't matter if some people lift really heavy for squats but don't look good in the mirror or pass ippt". I told him I planned to lift heavy and reach 2x BW squats. He then started scrutinizing my physique and said that maybe I should aim to be a fitness model/basketball player due to my height.

He ended it off by saying different people are born for different things/goals. My physique isn't suitable for a gymnast or weight lifter, but might be good for another sport.

What do you guys think? Some things just beyond our control?

Anyway,left gym 9.20am

 

[galapogos]

Squats
One of the fitness instructor there told me that I shouldn't look up when doing squats, as my neck would be hyperextended. He told me it should be in the neutral position. However, I am following elitefts's guide and have no problems or aches using my current technique. I'm not sure whether he is being overly cautious, or whether there was something wrong with squats. It didn't help my situation when I told him I learned my technique from the internet.

There are various schools of thoughts on this one. Many believe you shouldn't be hyperextending the neck - Rippetoe, Cressey, Robertson, Gentilcore, etc. The cue used is to "pack your neck". Some believe you should - off hand I know Tate does.

Hyperextending your neck may increase your performance by a small percent, but many deem it to be not worth the added injury potential. If you've ever pulled a neck muscle while squatting, you'd understand.

There are many nuances in squatting that are "good to haves" but not practiced by most, even those who appear to have decent form.

 

[eyz]

lifting more than 2x bodyweight for squat and 1.5x bodyweight for bench is really a huge feat!

 

[eyz]

jokerk, may i ask you how was the progress after you switched from 5x5 to 3x5?

cos i am currently plateau on a few exercises.

 

[jokerk]

Hyperextending your neck may increase your performance by a small percent, but many deem it to be not worth the added injury potential. If you've ever pulled a neck muscle while squatting, you'd understand.

There are many nuances in squatting that are "good to haves" but not practiced by most, even those who appear to have decent form.

Thanks galapogos. Got to tweak squats again. Good thing i'm starting light again. Ensures that I get everything right again since i'm planning to do this long-term.

jokerk, may i ask you how was the progress after you switched from 5x5 to 3x5?

cos i am currently plateau on a few exercises.

I didn't switch immediately. Had to figure out where I was failing, because it could be due to form.

From what I understand after reading Mehdi's pdf, the last 2 sets in 5x5 are mainly for practicing in getting your form right.

I switched to 3x5 for squats because I was stalling as well and found it too exhausting to squat 100kg 5x5. In the end, I wanted to see progress after making all the necessary changes. Not progressing? change something(check form, accessory sets, get enough rest,eat more). Just my personal opinion.

Switched to this because I want to do something else for a few months. SS or SL is one of the most effective training programme for beginners.

 

[frostbyte88]

He ended it off by saying different people are born for different things/goals. My physique isn't suitable for a gymnast or weight lifter, but might be good for another sport.

What do you guys think? Some things just beyond our control?

Anyway,left gym 9.20am

It depends. We can choose to do whatever we want. Though at some point, our genetics(among other things) will dictate how far we can go at the sport(hitting elite levels).

2x BW squat, 2.5x BW deadlift and 1.5x BW Bench are great goals that can be achieved through a few years of consistent and hard training by almost anyone. But if you're talking extremes, 3x BW squat, 4x BW deadlift, 2.5x BW bench, then it may boil down to other things such as genetics.

 

[jokerk]

"All Pro" Workout

Hometeam NS gym

9.15 am

Had to hit the gym today instead of usual Monday as I have a workshop going on then.

logging is much easier now. All weights are the same except that reps increased to 9 for all sets.

Don't have to think so much. That is one of the pros of the programme thus far.

Cycle 1 Week 2 Heavy Day

Squats
20 30 60 60

Bench Press
10 20 40 40

Bent-Over Rows
20 20 40 40

Overhead Barbell Presses
NA NA 30 30

Stiff-legged Deadlifts

NA NA 40 40

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 20 20

Left gym 10.15am[/QUOTE]

Personal Reflections

A little more intense than the previous week. This should be okay. Except my right knee keep on clacking during squats. Irritating but not hindering anything. Getting used to another squats form and more HIP DRAHVE!

ate this during the weekend. fuark the next day kept on visiting the toilet. I love spicy food but my stomach can't take it.

would still eat it again though next cheat meal lol.

 

[jokerk]

"All Pro" Workout

Jurong West Gym

9.00am

Cycle 1 Week 2 Medium Day

Squats
20 30 55 55

Bench Press
10 20 35 35

Bent-Over Rows
20 20 35 35

Overhead Barbell Presses
NA NA 25 25

Stiff-legged Deadlifts

NA NA 25 25

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 15 15

Left gym 9.55 am

Personal Reflection

Somehow much more tiring than usual. Too tired to find out 1 rep max for squats.

Currently in this programme, the only workout which weights I would increment more than the required would be BP.

And I'm not sure whether my calf raises are making any progress. Have to compare after a few cycles.

 

[jokerk]

Jiujitsu classed got cancelled.

Interval Training #1

Cycled to NTU for interval training. Impulsive action. Super restless at home just had to do something.

Intended to do 6 laps but just did 3. I was damn demotivated and my butt started to tense up after the 2nd lap.

1min 10.
1min 15.
1min 30.

Heard buzzing sound in my ear. Hope to complete 4 laps at least. It'd be much better to run with someone.

Plan to do this as a weekly thing. Saturday nights. Lets see how this goes.

 

[jokerk]

"All Pro" Workout

Jurong West Gym

8.20am

Cycle 1 Week 2 Light Day

Squats
20 30 50 50

Bench Press
20 20 35 35

Bent-Over Rows
20 20 35 35

Overhead Barbell Presses
NA NA 35 35

Stiff-legged Deadlifts

NA NA 35 35

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 20 20



Personal reflections

Cycling more as a form of transportation instead of driving. Making lifestyle changes. Feeling better about myself. I found some inspiring material online which got me motivated. from 4chan surprisingly.

I don't find lifting exactly fun, just that I can't do without it right now. It's built into my system. Without lifting i'd feel a little low.

left gym 9.20am

 

[jokerk]

"All Pro" Workout

Jurong West gym

7.45 am

Played 3 hours of futsal the day before.

Got a bad cramp at the quadriceps in the end of it. Never felt cramps at that area before.

After a good rest, I felt ready to continue training the following day.

10 reps for all sets now that it is week 3.

Cycle 1 Week 3 Heavy Day

Squats
20 30 60 60

Bench Press
10 20 40 40

Bent-Over Rows
20 20 40 40

Overhead Barbell Presses
NA NA 30 30

Stiff-legged Deadlifts

NA NA 40 40

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 20 20

Left gym 8.30am[/QUOTE]

Personal Reflections

Trying to substitute apples as a snack. Eating too much junk food which hinders my progress.

 

[jokerk]

"All Pro" Workout

Jurong West Gym

10.00am

Cycle 1 Week 3 Medium Day

Squats
20 30 55 55

Bench Press
20 20 35 35

Bent-Over Rows
20 20 35 35

Overhead Barbell Presses
NA NA 25 25

Stiff-legged Deadlifts

NA NA 25 25

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 15 15

Left gym 11.05am

Personal Reflections

Did a 102.5kg x 1, 105kg x 1 squats after the workout. Going to find out 1 rep max on my light training day.

Whole above workout took me about 40 mins, even though there were many people in the gym at that time. I did all necessary workouts on the rack first before moving on. Good thing everyone was busying with the machines and the dumbbells.

Anyway, saw Taufik Batisah in the gym, if anyone is interested.