jokerk's worklog

[jokerk]

Entered gym 7.10am

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 1 Week 2

Benchpress Warm Up
40kg x 5
50kg x 5
60kg x 5

Benchpress 5/3/1
75kg x 3
85kg x 3
95kg x 3

BBB Benchpress
60kg 10 10 10 10 9
50kg 10 10 10 10 10 (should just stick to 50kg in the future)

Dumbbell Row
12kg 5x10

Ab Rollout
5x10

Personal Reflections

My arms aren't growing as proportionate to my body. Going to focus on just an arms specific program after Wendler's.

Left gym 8.15am

 

[jokerk]

Entered gym 8.00am

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 1 Week 2

Squats Warm Up
45kg x 5
60kg x 5
70kg x 3

Squats 5/3/1
85kg x 3
95kg x 3
105kg x 3

BBB Squats
60kg 10 x 10

Leg Curls
50lbs 2x10
40lb 1x10 30lbs
2X10

Personal Reflections

Bad morning. Woke up late(7.40am) for the first time in months. Had a full 8hours of interrupted sleep though. Didn't go jiujitsu training or sprint the day before either. I've got a feeling my body is telling me something.

Did Squats 10x10 by mistake, supposed to do 5x10. I just need to get my "chit" together and focus.

found out I can't bulk up any more for now. entering a local mma tournament and I need to meet the 83.9kg middleweight class or i'll get owned by the light heavyweight. Current weight at 87kg.

Left gym 9.00am

 

[jokerk]

Entered gym 7.10am

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 1 Week 3

OHP Warm Up
25kg x 5
30kg x 5
35kg x 5

OHP 5/3/1
45kg x 5
50kg x 3
55kg x 5

BBB OHP
30kg 5 x 10

BBB Chin ups
10

Continue on the assisted pull-up machine.

Assisted chin up
4 x 10


Personal Reflections

Right thumb still recovering from injury during the tournament.

Going to use the assisted pull up machine for chin ups from now on.

Left gym 8.05am

 

[jokerk]

Entered gym 9.00am

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 1 Week 3

Deadlift Warm Up
45kg x 5
55kg x 5
65kg x 3

Deadlift 5/3/1
80kg x 5
90kg x 3
100kg x 5

BBB Deadlift
55kg 5 x 10

HLR
5X10

Abs Pull Down
55lbs 5x10

Personal Reflections

Exhausted after every workout. I intend to train at night once I get my own home gym. So can just go bathe and knock out.

Progress Pics soon.

Can't wait to deload next week.

Left gym 10.10am

 

[jokerk]

Entered gym 7.00am

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 1 Week 3

Benchpress Warm Up
40kg x 5
50kg x 5
60kg x 3

Benchpress 5/3/1
80kg x 5
90kg x 3
100kg x 3

BBB Benchpress
60kg 5 x 10

Dumbbell Row
14kg 5x10

Personal Reflections

Thumb still sprained. Would have pushed 100kg to failure if I had proper spotter.

Left gym 8.15am

 

[jokerk]

Entered gym 7.00am

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 1 Week 3

Squats Warm Up
45kg x 5
55kg x 5
65kg x 3

Squats 5/3/1
90kg x 5
100kg x 3
110kg x 4

BBB Squats
60kg 5 x 10

Leg Curls
30lbs 5x10

Rack Pull Ups
5x8

Smitch Machine Hurdle Drills
Anterior-Posterior Step-Overs
Lateral Step-Overs
Lateral Duck-Unders

Tried this out to improve my hip mobility. Should be useful for the sports i'm currently doing. Got a few strange looks in the gym but I know what i'm doing.

T NATION | 10 Uses for a Smith Machine

Personal Reflections

Good leg day. Would be deloading next week. ICT next week so I guess I'd have to put this program on halt until I get back.

Left gym 8.30am

 

[pekipom]

how do you do your rack pullups? I saw some vid on youtube and the setup was too troublesome so I ditched it

 

[jokerk]

Need a buddy to help put the weights on your lap if you're gonna add it.

Otherwise, I just used a smith machine BW, 103 tempo.

 

[jokerk]

Progress photos

Can't wait for the tournament to be over with so I can start eating proper again. Main goal was to bulk. And I probably should stick to this pose for future comparisons.

Reference

http://forums.hardwarezone.com.sg/74720703-post275.html

 

[jokerk]

Always nice to compare to the beginning as well.

/spamcomplete.

 

[pekipom]

damn getting real lean. I think you should pose differently btw... do a lat spread instead cos this pose kinda hides your wings and pecs

 

[jokerk]

note to self:

adopting proper squatting form when picking up a heavy box while wearing formal pants is not a good idea.

 

[SevenSeals]

Entered gym 7.00am

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 1 Week 3

Benchpress Warm Up
40kg x 5
50kg x 5
60kg x 3

Benchpress 5/3/1
80kg x 5
90kg x 3
100kg x 3

BBB Benchpress
60kg 5 x 10

Dumbbell Row
14kg 5x10

Personal Reflections

Thumb still sprained. Would have pushed 100kg to failure if I had proper spotter.

Left gym 8.15am

dude, your bench is fine but you row too damn little for the amount you bench. i expect at least a 28kg and above DB row.

 

[liftstrong]

14kg? come on jokerek! youre definitely stronger than that.

 

[jokerk]

Alright.. thanks for the heads up guys. db don't go that high up to 28kg

I'll have to find a substitute.

 

[jokerk]

Entered gym 7.00am

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 1 Week 4 Deload Week

OHP 5/3/1
25kg x 5
30kg x 5
35kg x 5

BBB OHP
30kg 5 x 10

BBB Chin ups (Deadhang)
10 10

Chin-up (machine)
50kg 3 x 10

Abs pull down
60lbs 5 x 10

Anterior-Posterior Step-Overs
3x10

Planks/Side-planks
2 sets 70secs

Personal Reflections

Good workout. ICT on Thursday. Really felt a good workout after the planks. Probably because I haven't done it in a while.


Left gym 8.20am

 

[galapogos]

Try chest supported version over an incline bench if your gym doesn't have heavy dumbbells. It makes things a lot harder. However, even then, you'll soon run out of weights if you get stronger. Not too hard to reach 25kg for sets of 10 with a few weeks or practice.

 

[liftstrong]

barbell rows or tbar rows should work as well too.

miss the old clubftt where they had much heavier dbs. cant possibly use the weight you van curl with for rows.

 

[jokerk]

Entered gym 9.00am

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 1 Week 4 Deload week


Deadlift 5/3/1
45kg x 5
55kg x 5
65kg x 5

BBB Deadlift
55kg 5 x 10

HLR
5X10


Personal Reflections

liking the way I look right now but I could do better. All i'm dreading is going back for ICT this thursday.

good night sweet gains.


Left gym 9.50am

 

[jokerk]

Entered gym 9.00am

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 1 Week 4 Deload week


Benchpress 5/3/1
40kg x 5
50kg x 5
60kg x 5

BBB Benchpress
60kg 5 x 10

Dumbbell Row
25kg 1x10 20kg 4x10

Lateral Step-overs
1x12

Lateral Duck-unders
1x12

Lateral Duck-unders to Warrior lunge
1x12

Stir the pot
3x12 (CW and CCW)

Planks/Side-planks
70 secs 2 sets

Mobility drills with Swiss ball
Specifically, the 0:30 to 0:55 part of the video
Mainly did this for Jiujitsu/MMA

Personal Reflections

NUS gym has dumb bells up to 30kg. Too bad i'm already leaving the school. I found out 20kg is a good enough weight for me right now where form would not be compromised.

I did try to do barbell rows on the incline bench but there were too many restrictions.

Spent a longer time in the gym now to de-stress now i'm done with exams.

Mermaid-line more visible than before.
Left gym 10.30am