jokerk's worklog

[jokerk]

just weighed myself..

4 different weighing machines.

90.5kg

i like being really sure.

i'm going to plot a graph of my weight loss/gain. it should look interesting.

 

[jokerk]

Entered gym 1530hrs

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

Cycle 3 Week 2

1 min skipping

Deadlift Warm Up
60kg x 5
62.5kg x 5
65kg x 3

Deadlift 5/3/1
100kg x 3
110kg x 3
120kg x 3

BBB Deadlift
65kg 5 x 10

HLR
3x10

Elbow supported Leg Raise
2x10

Treadmill
5 min 10% Incline 5.5 speed

Personal Reflections

Increased my lifts accordingly, not following the supposed progression. Still manageable.

Left gym 1630hrs.

 

[jokerk]

Entered gym 0800

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

Cycle 3 Week 2

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

Benchpress 5/3/1
82.5kg x 3
92.5kg x 3
102.5kg x 2+1

BBB Inclined Benchpress
57.5kg 5 x 10

Chest Supported Rows
30kg 5x10

Windscreen Wiper
3x6

Personal Reflections

Stalling on BP. Could be due to insufficient recovery.

Weight went down to 88.5kg. It was just water weight.


Left gym 0900

 

[BradLee]

Jokerk, just some questions regarding this 5/3/1 program. If without assistant work this program itself does not seem to have pulling exercise am i right? there is only squat, deadlift, OHP and BP. No vertical or horizontal pull. Furthermore the squat is only parallel squat not ATG squat.

 

[ranmaru1987]

Jokerk, just some questions regarding this 5/3/1 program. If without assistant work this program itself does not seem to have pulling exercise am i right? there is only squat, deadlift, OHP and BP. No vertical or horizontal pull. Furthermore the squat is only parallel squat not ATG squat.

I think deadlift is a pulling exercise.. actually imho if your lower back rounds(butt wink) when squatting, its better you do not squat atg.. squat to the point where to ur lower back starts to round can liao.. then work on your hams and glutes mobility so that that point where your back starts to round gets lower and lower and you can squat lower..

 

[jokerk]

Jokerk, just some questions regarding this 5/3/1 program. If without assistant work this program itself does not seem to have pulling exercise am i right? there is only squat, deadlift, OHP and BP. No vertical or horizontal pull. Furthermore the squat is only parallel squat not ATG squat.

I think deadlift is a pulling exercise.. actually imho if your lower back rounds(butt wink) when squatting, its better you do not squat atg.. squat to the point where to ur lower back starts to round can liao.. then work on your hams and glutes mobility so that that point where your back starts to round gets lower and lower and you can squat lower..

yeah deadlift is a pulling exercise.

the Boring But Big(BBB) assistance work also includes pulling exercises like "chin ups" on OHP days, "barbell/chest supported/dumbbell rows" on BP days for e.g.

since i'm doing a low bar squat for 5/3/1, I don't squat ATG. I'd be able to move around more weights that way.

But for the BBB 5x10 Assistance work I like to alternate between high-bar and front squats. I'd be able to get the full ATG ROM when i'm doing these.

 

[jokerk]

Entered gym 0800

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

Cycle 3 Week 2

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

Squats 5/3/1
100kg x 3
110g x 3
120kg x 3

BBB Squats
70kg 5 x 10

GHD
BW 5x10


Personal Reflections

Felt stronger so I increased weights again. Still manageable. Should be hitting 3pps squats for reps soon. hopefully.

Feels like i'm a squat ambassador in jw clubfitt.

Left gym 0900

 

[jokerk]

0800

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

Cycle 3 Week 3

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

OHP 5/3/1
50kg x 5
55kg x 3
65kg x 1 (couldn't do anymore)

BBB OHP
35kg 5 x 10

BBB Chin ups (Deadhang)
10 10

Neutral Grip Pulldowns
61kg 3 x 10


Personal Reflections

Feeling more tired. My sleeping hours increased significantly. Hope this means progression of some sort.

Left gym 0900

 

[jokerk]

Entered gym 0930hrs

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

Cycle 3 Week 3

some skipping

Deadlift Warm Up
60kg x 5
62.5kg x 5
65kg x 3

Deadlift 5/3/1
110kg x 5
120kg x 3
140kg x 2

BBB Deadlift
65kg 5 x 10

HLR
4x10

Elbow supported Leg Raise
1x10

some skipping again

Personal Reflections

Fat accumulating. Not worried too much. Planning a cut during Ramadan, hopefully. Honestly would end up eating more at night. We'll see.

form at 140kg(3pps at least). 2nd rep was bad. I noticed my butt lifting up first. Need to use my legs more during the drive up.

form at 65kg 10 reps

Left gym 1035hrs.

 

[dj_flame]

^ I think your butt goes under too low initially. Its good to get a low butt to get more leg drive, but IMO too low. Thus, your butt will shoot up first to get into optimal lifting position, then the bar goes off the floor.

Try starting up with a higher hip placement next time. Its a DL, not a squat. Don't try to squat the weight up.

Also, keep chest up and lats activated and spread backwards. This prevents rounding of the t-spine as evident in your vid.

 

[BradLee]

May i know which gym u go to looks huge?

 

[jokerk]

May i know which gym u go to looks huge?

nus utown gym. but i've graduated. going to 'milk' that gym as much as i can.

^ I think your butt goes under too low initially. Its good to get a low butt to get more leg drive, but IMO too low. Thus, your butt will shoot up first to get into optimal lifting position, then the bar goes off the floor.

Try starting up with a higher hip placement next time. Its a DL, not a squat. Don't try to squat the weight up.

Also, keep chest up and lats activated and spread backwards. This prevents rounding of the t-spine as evident in your vid.

i'd keep this in mind.thanks bro.

 

[jokerk]

Entered gym 0800

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

Cycle 3 Week 3

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

Benchpress 5/3/1
85kg x 5
95kg x 3
105kg x 1 +1 (really cannot push anymore after 1)

BBB Inclined Benchpress
60kg (10,10,10,10,9)

Chest Supported Rows
30kg 5x10

Personal Reflections

Super shag everywhere. Joints, muscles,etc. Might try taking caffeine in the morning and see how that works. Felt rather slow in the morning.


Left gym 0900

 

[jokerk]

Entered gym 0700

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

Cycle 3 Week 3

Squats Warm Up
40kg x 5
60kg x 5
70kg x 3

Squats 5/3/1
100kg x 5
115kg x 3
125kg x 2

BBB Squats
70kg Low Bar Squat 2 x 10
70kg High Bar Squat 2 x 10
60kg Front Squat 1 x10

Ab Pull downs
20kg 3x10


Personal Reflections

Tightness in the lower back after squat. Wanted to use the GHD but lower back was still aching. Used a baseball to relieve the "tension". Worked somewhat.

I'm progressing slowly but consistently. Hope it stays this way.

Haze issue affects clubfitt gyms btw. In JW gym, it closed at 3pm yesterday when the PSI was 350. There's a "hot air" ventilation which takes air from outside into the gym. Still could smell the haze in it.

Stay safe guys.


Left gym 0800

 

[hiei02]

how do u enter the utown gym? looks v well equipped. I'm at the nuss gym.

 

[jokerk]

how do u enter the utown gym? looks v well equipped. I'm at the nuss gym.

if you're a staff or a student, just use the matric card to enter.

yeap its great. weights are always lying around though.

not many people use the wooden platform.

 

[hiei02]

damn. I graduated a few years ago. well I will just stick to nuss.

 

[jokerk]

1200

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

Cycle 3 Week 4 Deloading Week

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

BBB OHP
35kg 5 x 10

BBB Chin ups (Deadhang)
10 10

Neutral Grip Pulldowns
61kg 3 x 10

Test PR
65kg x 1
70kg x 1
75kg x 1
80 kg failed.

Personal Reflections

Progressing really slowly.

Left gym 1300

 

[jokerk]

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

Cycle 3 Week 4 Deload Week

some skipping

Deadlift 5/3/1
60kg x 5
62.5kg x 5
65kg x 3

BBB Deadlift
65kg 5 x 10

HLR
1x10

Reverse Crunches
4x10


Personal Reflections

Couldn't grip for HLR. Weights just came in. Did too much lifting here and there already.

On IF. 90kg now. Going to shed some fats before I decide on something else again.

 

[jokerk]

Entered gym 0800

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

Cycle 3 Week 4 Deload Week

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


BBB Inclined Dumbbell
20kg (10,10,10,10,10) too ez...don't think any used to train in clubfitt other than the chest supported rows and GHD

Chest Supported Rows
30kg 5x10

Personal Reflections

Pushing myself hard these few days. Muay Thai session a few hours after gym. Whole body just feels tired.

still on IF. should feel a difference after a week.

Left gym 0900