jokerk's worklog

[jokerk]

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

Cycle 3 Week 4 Deload Week

Squats 5/3/1
40kg x 5
60kg x 5
70kg x 3


BBB Squats
70kg Low Bar Squat 3 x 10
70kg High Bar Squat 2 x 10


some leg curls


Personal Reflections

Not used to doing the leg curls using the the cable machine. I had a leg strap but it just feels weird. Will need to get used to this.

Day #4 of IF. feels chitty.

 

[jokerk]

0940

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

Cycle 4 Week 1

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

OHP 5/3/1
47.5kg x 5
52.5g x 5
57.5kg x 5

BBB OHP
37.5kg 5 x 10

BBB Chin ups (Deadhang)
10 7

Neutral Grip Pull Down
65kg 10 10 10 10



Personal Reflections

Getting used to IF now. Doesn't feel so bad to have my first meal at 12pm.

Lifts going alright. I think i'd only stop 5/3/1 till I'm not doing any more progress with it or to focus on other main lifts.

Circuit/fartlek training along with the muay thai sessions helped improved my agility and mobility during my football sessions.

Left gym 1040

 

[jokerk]

1200

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

Cycle 4 Week 1

Deadlifts Warm Up
62.5kg x 5
65kg x 5
70kg x 3

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

BBB Deadlifts
70kg 5 x 10

BBB Hanging Leg Raise
5 x 10

Personal Reflections

I feel much lighter. I'm able to accommodate my weight for all sets for the HLR.

Could have done more on Deadlifts.

Left gym 1300

 

[soteyh]

Are you working out at home or in the gym ?

 

[jokerk]

Are you working out at home or in the gym ?

gym. I had to go out and I'm not mentally ready to bang the weights on my room floor, although it is "well-protected"

 

[soteyh]

gym. I had to go out and I'm not mentally ready to bang the weights on my room floor, although it is "well-protected"

Was wondering if you are breaking in your home gym with a few deadlifts

 

[jokerk]

Entered gym 1000

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

Cycle 4 Week 1

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

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

BBB DB Inclined Benchpress
22.5kg 3 x 10
25kg 1 x 10
27.5kg 1 x 10

Chest supported Dumbbell Rows
22.5kg 5 x 10

Personal Reflections

Repeated my Cycle 3 workouts since I did not complete it the first time.

Dumbbell inclined benchpress felt better than doing a normal oly bb press.

Going to milk utown gym as much as I can.
Left gym 1100

 

[jokerk]

Entered gym 1100

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

Cycle 4 Week 1

Squats Warm Up
60kg x 5
65kg x 5
70kg x 3

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

BBB Squats
75kg 5 x 10

GHR
BW 3x8


Personal Reflections

Had my last muay thai trial session yesterday. thai instructor just made us do repetitive round house kicks on the punching bag. nearly blacked out after my last kick. but that was yesterday. (just read i shouldn't be doing "conditioning" before lower body day)

felt stronger(mentally) today so decided to increase the weights. 100kg should be the min from now on. had a "tightness" at the back of my right knee. Used a baseball to massage it and it feels better.

week 2 here I come.


Left gym 1200

 

[jokerk]

1300

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

Cycle 4 Week 2

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

OHP 5/3/1
42.5kg x 3
52.5g x 3
62.5kg x 3

BBB OHP
37.5kg 5 x 10 (didn't make it last rep)

BBB Chin ups (Deadhang)
10 7

Supinated Grip Pull Down
61kg 10 10 10 10



Personal Reflections

Last few times to hit the public gym before Ramadan.

Lifts are still increasing. So far so good.

Left gym 1400

 

[CrazyBlue]

Jokerk,

went to read your first 15 pages, LOL. Nice progress man. Do you use handphone to self-take the videos? I think I need a form check soon

 

[jokerk]

Jokerk,

went to read your first 15 pages, LOL. Nice progress man. Do you use handphone to self-take the videos? I think I need a form check soon

yeah man. do it discreetly if you're working out in clubfitt gym. should be okay.

almost 1 year of consistent logging week in week out.

feelsgoodman.jpg

 

[jokerk]

0830

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

Cycle 4 Week 2

Deadlifts Warm Up
62.5kg x 5
65kg x 5
70kg x 3

Deadlifts 5/3/1
105kg x 3
115kg x 3
125kg x 3

BBB Deadlifts
70kg 4 x 10 , 7



BBB Hanging Leg Raise
2 x 10

Arm Supported Leg Raise
3 x 10

Personal Reflections

Trained in Clubfitt. Had to go super stealth mode on DLs. The guy who I was sharing the rack with kena warning already. Feels more tired on super stealth mode. had to lower weights gently.

Lower back nearly strained, did not complete the last set of BBB. Still don't find the need for belts or gripping gloves at this point.

Left gym 0930

 

[soteyh]

Great job, bro - it takes alot to be so consistent for so long!

I thought earlier you mentioned that you are featured on Men's Health? Didn't seem to find anyone who match your profile in this month's edition.

 

[jokerk]

Great job, bro - it takes alot to be so consistent for so long!

I thought earlier you mentioned that you are featured on Men's Health? Didn't seem to find anyone who match your profile in this month's edition.

who do you think the guy in the front cover is?
























not me of course. coming out in august. had to wear some weird mizuno gear.

 

[Beastosterone]

why? Gym suppose to be noisy what? I would ask the Gym instructor "Do you even lift? pls screw off"

 

[jokerk]

why? Gym suppose to be noisy what? I would ask the Gym instructor "Do you even lift? pls screw off"

cannot fight must suck thumb.

Fasted Training

1800

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

Cycle 4 Week 2

Bench Press 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 roll of shame

BBB Inclined Press
57.5kg 5 x 10



Cabled Rows
60kg 2 x 10

Some random Pull ups

Personal Reflections

Trained at home.

Did not feel that hungry the entire day. Spammed broccoli, eggs, oats and chicken in the early morning to prepare for the fast. Drank 2 shaker bottle worth of water as well.

getting used to my cabled rows. I need to find a good substitute for barbell rows which doesn't strain the lower back too much at heavier weights.

Anyone knows where to get this bench?

edit: just noticed he had to stack the bench still.

Ended training 1900

 

[CallmeZen]

stalked the first 20+ pages of your log, truly motivating!

 

[galapogos]

That was done in a Malaysian training camp. Don't think you can get it locally unless you get it made. If there are plyo boxes that have legs rather than solid sides, you can use those. I used to do that when I was doing barbell rows. Now I just do chest supported DB rows. Same thing really.

 

[Reddit]

Or you can try meadows row as an alternative. I read about it in derrickgyn's thread. Really hits the sweet spot for me.

 

[jokerk]

5.20pm

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

Cycle 4 Week 2

Squats 5/3/1 Warm Up
60kg x 5
65kg x 5
70kg x 3


Squats 5/3/1
105kg x 3
115kg x 3
125kg x 3

BBB Squats
70kg High Bar Squat 5 x 10

GHD
3x8 BW


Personal Reflections

Trained at JW clubfitt to use the GHD.

High bar squats strains my lower back more than low bar squats personally. Used a baseball to massage it post-workout.

Anyway lifts are increasing so all is good.

Ended training 6.15pm