jokerk's worklog

[soteyh]

Just saw your article in MH, looking good!

 

[jokerk]

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

Cycle 5 Week 2

OHP Warm Up
30kg x 5
35kg x 5
37.5kg x 3

OHP 5/3/1
45kg x 3
55kg x 3
65kg x 4

BBB OHP
40kg 5 x 10

BBB Neutral Grip Pull Downs (Fat Grip)
50kg 5 x 10

Personal Reflections

Slowly gaining back strength. Awww yisss...

 

[jokerk]

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

Cycle 5 Week 2

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

Deadlifts 5/3/1
110kg x 3
120kg x 3
130kg x 3

BBB Deadlifts
60kg 5 x 10

Reverse Crunches/ Dragonflag negatives
5 x 10

Weighted Pull ups
10kg 3 x 5

Personal Reflections

Managed to squeeze in a workout before going visiting

 

[jokerk]

JW Clubfitt 10.35am

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

Cycle 5 Week 2

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

Benchpress 5/3/1
85kg x 3
95kg x 3
102.5kg x 2+1

BBB Benchpress
60kg 4 x 10,5

BBB Chest Supported Rows
30kg 5 x 10

Ab wheel
BW 2 x 10

Personal Reflections

Some eagerly anxious samaritan jumped to the barbell when he saw me "struggling" during the benchpress. I think i'm going to slowly ramp up the weights of my initial two sets until the 3rd set feels much more comfortable.

Other than that, met a whole lot of people in the JW gym.

Feels good to train around people again.

Left gym at 11.35am

 

[jokerk]

JW Clubfitt 9am

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

Cycle 5 Week 2

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

Squats 5/3/1
110kg x 3
120kg x 3
130kg x 3

BBB Squats
70kg 5 x 10

GHR
BW 3 x 10

Personal Reflections

Not sure how long I can keep up with this volume. Nearly blacked out while doing GHR of all exercises.

Left gym at 10.05am

 

[Metalsubzero]

Where's your progress pics brah???

 

[jokerk]

JW Clubfitt 9am

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

Cycle 5 Week 3

OHP Warm Up
20kg x 5
30kg x 5
32.5kg x 3

OHP 5/3/1
62.5kg x 5
67.5kg x 3
72.5kg x 1 (cannot do anymore)

BBB OHP
40kg 3 x 10, 6 ,6

Pull ups
9 6 6 (wow...planning to just do OTOT at home)

Personal Reflections

Going to include more conditioning in my workouts. Plan is to do sprints/punching bag exercises twice a week.

Time to look shred.

Left gym at 10.00am

 

[jokerk]

JW Clubfitt 9.30am

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

Cycle 5 Week 3

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

Deadlifts 5/3/1
125kg x 5
135kg x 3
150kg x 0 (fail )

BBB RDL
70kg 1 x 10
60kg 3 x 10

Reverse Crunches/ Dragonflag negatives
5 x 10

Personal Reflections

Mentally shagged even before entering the gym. Every variable plays an important part at this stage. Slept at 2am the night before (couldn't sleep).

continued BBB portion at home.

Planning to schedule my carb intake then or maybe have a shake before I sleep.

















No not that type of "shake". #nofap #day290checkingin

 

[jokerk]

JW Clubfitt 7am

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

Cycle 5 Week 3

Benchpress Warm Up
20kg x 5
60kg x 5
65kg x 5
70kg x 3

Benchpress 5/3/1
92.5kg x 5
102.5kg x 2+1
107.5kg x 1+1

BBB Inclined Benchpress
55kg 4 x 10, 7

Chest Supported Rows
32.5 5 x 10

Personal Reflections

Don't get why I can't complete 3 reps of 102.5kg still. I just need to get used to the weights.

Sprints later in the evening. All is good.

 

[BradLee]

JW Clubfitt 7am

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

Cycle 5 Week 3

Benchpress Warm Up
20kg x 5
60kg x 5
65kg x 5
70kg x 3

Benchpress 5/3/1
92.5kg x 5
102.5kg x 2+1
107.5kg x 1+1

BBB Inclined Benchpress
55kg 4 x 10, 7

Chest Supported Rows
32.5 5 x 10

Personal Reflections

Don't get why I can't complete 3 reps of 102.5kg still. I just need to get used to the weights.

Sprints later in the evening. All is good.

Where u fail? Cannot even push or could not get thru sticky pt? at times just need to adjust the grip a little or could be fail at tricep. Maybe u r very fast twitch.

 

[jokerk]

Interval Trainings

Began with dynamic stretches (butt kicks,knee tucks,alternate high kicks, alternate lunges, cariocas)


Warmup round
1st round 1min 15 secs
2nd round 1min 30 secs
3rd round 1min 35secs
4th round 1min 50secs
5th round 1min 55secs
6th round 1min 45 secs
cool down round

static cool downs

HRM indicated 180-182 BPM per round (wearing a Timex HRM watch with strap)

Yeah doing this after a very long time....doesn't feel too good. Once per week should do for now. Going to have postpone squats day tomorrow because I can't feel my legs atm.

 

[jokerk]

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

Cycle 5 Week 3

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

Squats 5/3/1
115kg x 5
130kg x 3
140kg x 1 (failed 2nd rep)

BBB Highbar Squats
60kg 5 x 10

GHR
3x8 BW

Weighted Dips
8kg 3 x 12

Personal Reflections

Feeling healthy is awesome. Progress on all lifts. Focused more on Time Under Tension for BBB part.

 

[jokerk]

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

Cycle 5 Week 4 Deload Week

OHP 5/3/1
20kg x 5
30kg x 5
32.5kg x 3

OHP BBB
37.5kg 5 x 10 tempo 301

BBB Neutral grip Pulldowns
50kg 5 x 10



Personal Reflections

Noticed better upper chest development after including dips(BW and weighted) into my workout.

Started work. can't imagine myself training 4 times a week on top of jiujitsu trainings.

Might look into another programme. Greyskull LP looks good.

 

[jokerk]

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

Cycle 5 Week 4 Deload Week

Romanian Deadlift Warm Up
20kg x 5
30kg x 5
32.5kg x 3

Deadlift BBB
60kg 5 x 10

BBB Reverse Crunches/Dragonflags negatives
5 x 10

some dips

Personal Reflections

Felt super lethargic after coming home from work. Hope to fight this and establish a workable routine soon.

 

[mhafizzz]

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

Cycle 5 Week 4 Deload Week

OHP 5/3/1
20kg x 5
30kg x 5
32.5kg x 3

OHP BBB
37.5kg 5 x 10 tempo 301

BBB Neutral grip Pulldowns
50kg 5 x 10



Personal Reflections

Noticed better upper chest development after including dips(BW and weighted) into my workout.

Started work. can't imagine myself training 4 times a week on top of jiujitsu trainings.

Might look into another programme. Greyskull LP looks good.

Yo jokerk! If im not mistaken, usually those who are on 5/3/1 while doing sports e.g. mma etc., they tend to do twice a week 5/3/1. Personally, I've done 5/3/1 2x a week before. Very, very manageable!

 

[jokerk]

Yo jokerk! If im not mistaken, usually those who are on 5/3/1 while doing sports e.g. mma etc., they tend to do twice a week 5/3/1. Personally, I've done 5/3/1 2x a week before. Very, very manageable!

thanks mhafizzz yes I saw that on t-nation's website. Thanks for the reminder. I think i'd try that out. Article said to do more conditioning using that routine which I think I desperately need at this point.

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

Cycle 5 Week 4 Deload Week

Benchpress Warm Up
20kg x 5
40kg x 5
50kg x 3

Inclinded Benchpress BBB
50kg 5 x 10

Meadows Rows
3 x 10 (15kg) Need our "Meadows Rows" shifu to come teach us how to do this chittt

some dips

Personal Reflections

Late night training. Finally realising the perks of a homegym.

 

[jokerk]

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

Cycle 5 Week 4 Deload Week

Squats Warm Up
60kg x 5
62.5kg x 5
70kg x 3

Highbar Squats BBB
60kg 5 x 10

Leg Curls
3 x 10 (5kg)

Dips
BW 3 x 10

some close grip pull ups

Personal Reflections

Had to really force my mind to go through with this session. I'm just glad that I completed it.

Going to reduce 5/3/1 frequency to twice a week starting next week.

 

[jokerk]

Interval Training

>175 BPM per round

6 x 400m

1min 15 secs
1min 20 secs
1min 35 secs
1min 40 secs
1min 40 secs
1min 50 secs

 

[jokerk]

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

Cycle 6 Week 1

OHP Press 5/3/1
52.5kg x 5
57.5kg x 5
62.5kg x 7

BBB Dips
5kg 1 x 10
BW 4 x 10

Fat Gripz Chin ups
1 x 10 BW

Chin Pull-downs
40kg 4 x 10

some ab rollers

Personal Reflections

I could get used to this shortened frequency. Fits well with my schedule.

Btw, I found out there's so many tweaks to 5/3/1 once you've gotten the hang of it. Of course the main strength routine remains, accessory workouts (BBB+ others) are flexible.

52 Most Common 5/3/1 Questions

 

[jokerk]

Going to try Hill sprints this weekend. All I need is a good hill..and in Singapore, I can only think of one hill.

40 yards is about 36m..75 yards about 60ms..

30. Everything you could want to know about running hills

There are two downsides about running hills:

It sucks balls.
You have to find a good hill to run.

The first is easy to overcome — just man up. The second, not so much; but I live in the very flat state of Ohio and still found a great hill. Now this took about two years of half-ass looking and testing out many duds before I found my Big Mother. The first thing I did was ask some of the locals as I’m not from this area. The second thing I did was Google search “Sledding Hill” with a couple different cities that I live near. There were half a dozen that were good but all were a long drive. This is fine for weekend training, but I didn’t want to lift, travel, go run hills, travel back, and be home at 11 PM. I eventually found a great hill at a man-made reservoir, an option that I wouldn’t have thought of had it not been for some friends. Whatever the length and grade of your hill is will be fine, mostly because it has to be. You’re going to be limited by what is available to you. But to give you an idea of the hills that I run:

The small hill is about 40 yards.
The big hill is about 75-80 yards.

I don’t know about the grades of the hills, but they work for me. If you’re in doubt about your hill, just ask yourself this question: Will this hill give me a hell of a workout and make me awesome? If the answer is yes, you’re fine. If not, keep searching. Now the key to starting hill running/sprinting is simply going out there and doing a few and seeing how you feel. You don’t have to make the first day into Hell Day. Make a goal for the day (my first time out I wanted to do 8) and do it. Don’t worry about rest periods. Don’t worry about how long it takes to do. Just get it done. Do this for a few sessions and see how your knees, ankles, legs and lungs feel. Once you get a handle on your body and your conditioning level you can start setting goals, progressions, and how many days/week you want to do them. All of these things are going to be dependent on your specific goals.

When I began running hills again I knew for an absolute fact that my lifts were going to take a beating. I’m not an idiot. You don’t run up and down a hill four days a week and expect your lifts to suddenly increase. So once I began my hill running, the first thing I did was lower my training max significantly on my 5/3/1 workout. I did this on ALL lifts. I also cut back on all lower body assistance lifts. Running up and walking down the hill is taxing on your legs — the workout you give your legs (and really your entire body) is phenomenal.

My workouts were very simple: I’d go to the weight room first, train my main lifts, do limited assistance work and drive to the hill. This was done four days/week. After about three weeks, my legs started to feel a bit better and got used to the demand. Don’t be fooled, the first couple squat workouts were far from impressive. What was once a warm-up was now shaking violently when I walked it out. Mentally, it’s hard to handle but you have to start thinking differently-your legs are getting stronger but just aren’t able to display it during a squat. So in conclusion:

Find a hill.
Take three weeks to adapt to it — find out how out of shape you are.
Adjust weight room work to accommodate the extra running.
Once your body adapts, figure out your goals and execute. If in doubt, squat and run hills. A lot. Your body will thank you. And buy some cleats.

http://articles.elitefts.com/training-articles/52-most-common-531-questions/