jokerk's worklog

[jokerk]

1715

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

Cycle 4 Week 3

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

OHP 5/3/1
60kg x 5
65g x 3
70kg x 1

BBB OHP
37.5kg 4 x 10, 7

BBB Chin ups (Deadhang)
10 7

Supinated Pull Down
68kg 10 10 10 10



Personal Reflections

I think i'll just do rack chin ups in the future at home in the future.

Bumped up my load for 5/3/1. Tried to do 77.5kg x 1 but failed.

Didn't manage to complete the BBB portion for 5/3/1 OHP because I was too exhausted by then.

Felt a good burn after the supinated pull downs.

Left gym 1815

 

[jokerk]

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

Cycle 4 Week 3



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

Deadlift 5/3/1
120kg x 5
130kg x 3
145kg x 1

BBB Deadlift
70kg 5 x 10

HLR
2x8

Elbow supported Leg Raise
3x10



Personal Reflections

Did 5/3/1 at jw clubfitt. Got a warning by the gym attendant at my final set(145kg x 1). (I just let it drop lol)

Too many people to continue my BBB. Continued at home.

I realise I am only "tight" during concentric. I just literally let loose during the eccentric. I suppose this should be "safer"

Need to buy chalk/liquid chalk. Don't think I'd need a belt or straps yet.

 

[jokerk]

homegym

damn i think i got "lazy" last few reps.

mental strength needs to toughen up.

 

[whyage]

Just read your entire log. Great progress and inspiration man!

 

[jokerk]

Fasted Training

1730

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

Cycle 4 Week 3

Bench Press Warm Up
40kg x 5
50kg x 5
60kg x 3

Benchpress 5/3/1
90kg x 5
100kg x 2 + 1
102.5kg x 1

BBB Inclined Press
60kg 3 x 10
60kg 1 x 6
50kg 1 x 6



Supinated Chest Supported Rows
25kg 1 x 10
35kg 4 x 10

Supinated Deadholds for 45 secs 3 sets.

Personal Reflections

Trained in clubfitt because I wanted a spotter once I wanted to lift at least 2PPS for BP.

Told him this specific instructions
1) Help me unrack the bar
2) Once unracked, don't touch the bar unless I squeal grunt in a manly way for help.
3) Don't touch the bar even if i'm struggling

He did well. But I probably didn't have enough rest for my 2nd set. Didn't get the 3 reps.

I think i'm feeling the limitations of training while fasting now. But all is well.

I wanted to improve my posture for the Deadlifts, and also to improve my natural posture.

Watched the science of deadlifts by Elliot Hulse
The whole series is pretty theoretical but it is interesting if you have the time to watch.

Anyway, the "Supinated Deadholds" exercise was introduced here.

5min mark

I tried it, and I did had to fight my shoulders from caving in after awhile. Good accessory workout IMO.

left gym 1830

 

[jokerk]

Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine

This is a 10-week deadlift program designed by the legendary powerlifter Ed Coan for Mark Phillipi. It goes against the grain of the "To Deadlift More, Don't Deadlift" school of thought, but Phillipi claims it took his dead from 505lbs to 540lbs with power to spare (no mention of whether drug-free or not). This might be a great program for people who want to deadlift often to practice technique, make a comeback from an injury... or just feel like doing something completely different. The program consists of one workout a week where heavy and speed deadlifts are followed by various low-back intensive assistance exercises. The first 4 weeks focus on conditioning the back by using short rest periods and high volume, with the last 6 weeks ramping up towards a new max attempt. The program also champions power shrugs to improve the lockout.

The original program can be found at powerpage.net. A spreadsheet for the program is also available. If you try this program, I would love to hear how it worked (e-mail at bottom of this page).

Saving this deadlift routine by Ed Coan and Mark Phillipi here. I'm going to try this instead of 5/3/1 for my next DL cycle.

 

[jokerk]

10pm

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

Cycle 4 Week 3

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


Squats 5/3/1
110kg x 5
125kg x 3
140kg x 0 geh kiang think can do 3 pps.

BBB Squats
70kg High Bar Squat 2 x 10
80kg Low Bar Squat 1 x 10
60kg High Bar Squat 2 x 10 (wanted to do front squats but couldn't even squat)

GHD
3x8 BW

Peasant's GHD

Personal Reflections

Mentally and physically shagged but just had to do this to cover 5/3/1 for this week. I would have completed successfully if I hadn't overestimate my strength. I think I could have done 130kg x 1 or 2.

Well, we live to fight another day.

Ended training 11pm

 

[BradLee]

Hi Jokerk,

May I ask you some question regarding 5/3/1 as i am now starting on this program.

I knew that this program using some percentages to calculate the weight to be used based on 90% of 1RM for each lift.

eg warm up will use 40%, 50%, and 60% and the actual sets depending of the weeks will varies.

I saw one of the reply at one of the thread giving a good website to calculate the weights Strength Standards. I have also downloaded a iphone apps that does the calculation. Both yields slightly different results, I guess it could be due to some roundings. Due to this differences I setup a excel spreadsheet to do my own calculation and that make things more confuse.

For example my OHP my 1RM is about 69(i used a 1RM calculator to estimate as i did 4 reps for 60kg) so 90% is about 62. for the 3rd warm up which suppose to be 60% of 62, based on my spreadsheet i get about 42.8kg
However if i use the apps(which states 60%) i got 37.5kg and if i use that website i have gotten 35. So my question is for 42.8 even u round down u should get 42.5 or 40(depending if u got 1.25kg plates or not)but why the website and apps round down so much to 35 and 37.5?

This is just one of the example there are more descrepencies.
So I am confused which one to follow, of course my spreadsheet would be more accurate as it give the raw value rather than practically u need to round to the nearest 2.5kg if u have 1.25 plates at both sides or if not to the nearest 5 kg if u only have 2.5 plates.

So in your experience, how do you calculate the weight to be used?
Any guidelines to round up or round down?

Sorry as i am new to this program, hope u can clear my doubt but of course no obligation.

Edit: sorry some error in my spreadsheet, after correct i got 37.5.

 

[BradLee]

I think i know why the website round to the nearest 5kg whereas the apps rounded to nearest 2.5kg. paiseh, answer my own question.

 

[jokerk]

Hi Jokerk,

May I ask you some question regarding 5/3/1 as i am now starting on this program.

I knew that this program using some percentages to calculate the weight to be used based on 90% of 1RM for each lift.

eg warm up will use 40%, 50%, and 60% and the actual sets depending of the weeks will varies.

I saw one of the reply at one of the thread giving a good website to calculate the weights Strength Standards. I have also downloaded a iphone apps that does the calculation. Both yields slightly different results, I guess it could be due to some roundings. Due to this differences I setup a excel spreadsheet to do my own calculation and that make things more confuse.

For example my OHP my 1RM is about 69(i used a 1RM calculator to estimate as i did 4 reps for 60kg) so 90% is about 62. for the 3rd warm up which suppose to be 60% of 62, based on my spreadsheet i get about 42.8kg
However if i use the apps(which states 60%) i got 37.5kg and if i use that website i have gotten 35. So my question is for 42.8 even u round down u should get 42.5 or 40(depending if u got 1.25kg plates or not)but why the website and apps round down so much to 35 and 37.5?

This is just one of the example there are more descrepencies.
So I am confused which one to follow, of course my spreadsheet would be more accurate as it give the raw value rather than practically u need to round to the nearest 2.5kg if u have 1.25 plates at both sides or if not to the nearest 5 kg if u only have 2.5 plates.

So in your experience, how do you calculate the weight to be used?
Any guidelines to round up or round down?

Sorry as i am new to this program, hope u can clear my doubt but of course no obligation.

Edit: sorry some error in my spreadsheet, after correct i got 37.5.

I think i know why the website round to the nearest 5kg whereas the apps rounded to nearest 2.5kg. paiseh, answer my own question.

I used the spreadsheet for the first cycle.

Subsequent successive cycles I added 2.5kg for upper body, 5kg for lower body workouts (as suggested by the article).

But sometimes I add more than 5kg for lower body.

All the best man.

 

[jokerk]

1800

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

Cycle 4 Week 4 Deload Week

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

BBB OHP
40kg 5 x 10 (1 min rest per set)

Rack Pull ups
4 x 10 (1 min rest per set)
9


Personal Reflections

My arms are burning after the rack pull ups. Back, not so much.

Other than that, happy that I got 40kg 5x10 completed.



Ended training 1905

 

[jokerk]

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

Cycle 4 Week 4 Deload Week

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


BBB Deadlift
70kg 5 x 10

Reverse Crunches/ Dragonflag negatives
5x10

Personal Reflections

Have a tendency to bend my knees more than required than deadlifts. Need to break the habit.

Dragonflags negatives was a good workout. I couldn't do a proper dragonflag raise so this was a good start. Much tougher than HLR IMO.

 

[BradLee]

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.

August Copy is out!!! lets all support Jokerk!!!!

 

[jokerk]

1800

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

Cycle 4 Week 4 Deload Week

Bench Press 5/3/1
60kg x 5
62.5kg x 5
65kg x 5

BBB Inclined Press
55kg 3 x 10 , 9 ,6



Meadows Row
Empty BB 5 x 10 each side.


Personal Reflections

Did my best. Should be able to see gains after Ramadhan.

One week more till my one year lifting anniversary.

Ended training 1845

 

[jokerk]

1720

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

Cycle 4 Week 4+ Deload Week

Squats Press 5/3/1
60kg x 5
65kg x 5
70kg x 5

BBB High Bar Squats
70kg 5 x 10

GHD
3x8 BW


Personal Reflections

Recovering from a flu/fever. Felt really chitty on Friday Saturday Sunday. Really grateful that i'm recovering now. Took 2 panadols in the day and night on Sat and Sun.

Planning to continue with OHP tomorrow but we'll see how it goes.

Ended training 1820

 

[jokerk]

1815



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

Cycle 5 Week 1

OHP Press 5/3/1
50kg x 5
55kg x 5
60kg x 6

BBB OHP
40kg 2 x 10 , 7 7 7

Rack Chins
5 x 10 BW


Personal Reflections

Still feel a little weak. Not at my peak yet.

Ended training 1900

 

[jokerk]

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

Cycle 5 Week 1

Deadlift Warm Up
62.5kg x 5
67.5kg x 5
72.5kg x 6

Deadlift 5/3/1
105kg x 5
115kg x 5
125kg x 4

BBB Deadlift
60kg 5 x 10

Reverse Crunches/Dragonflag Negatives
5x10


Personal Reflections

Couldn't lift the final rep for 5/3/1. Gonna see how it goes after fasting month and after i'm recovered fully. Tempted to start a new program.

 

[jokerk]

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

Cycle 5 Week 1

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

Benchpress 5/3/1
77.5kg x 5
87.5kg x 5
97.5kg x 2

BBB Inclined Benchpress
50kg 5 x 10

Cabled Rows
30kg 5x10

10kg weighted pull ups x 7

Personal Reflections

Still feel weak. Goodbye sweet gains. Till we meet again.

 

[handsomecat]

wah, you orang kuat

 

[jokerk]

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

Cycle 5 Week 1

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

Squats 5/3/1
105kg x 5
115kg x 4
115kg x 2

BBB High bar Squats
50kg + chains 3 x 10
60kg 2 x 10

Standing Leg Curls
5kg 3 x 10 (each side)


Personal Reflections

Feel like vacuuming all the green mucus from my head. Completed this week's workout for the sake of doing something. Don't think i'd be able to improve anything.

Squats with chains....super noisy but i'm feeling it.