jokerk's worklog

[jokerk]

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

Cycle 6 Week 1

Deadlift Warmup
60 x 5
62.5 x 5
65 x 5

Deadlift 5/3/1
110kg x 5
120kg x 5
125kg x 5

BBB Deadlifts
60kg 5 x 10

Hanging Leg Raise
3 x 10 , 7

Arm Supported Leg Raise
2 x 10

Dips
5 x 10

Personal Reflections

I'm making very slow progress. Hope to reach 4pps by june next year.

 

[jokerk]

6.45pm

HIIT Sprints

Warm ups
highknees, buttkicks, cariocas, lunges, high kicks, 1 round jog

30 secs sprints 60 secs rest

6 sets

Total time 25 mins including warmups

(vomitted after 3rd and 4th set) I can do my hill sprints during the week.

 

[jokerk]

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

Cycle 6 Week 2

Benchpress Warmup
60 x 5
65 x 5
70 x 3

Barbell 5/3/1
80kg x 5
90kg x 5
100kg x 4

BBB DB Inclined
18kg 1 x 10
20kg 1 x 10
25kg 1 x 10
22.5kg 2 x 10

BB Rows
50kg 5 x 10


Personal Reflections

Still can't achieve 5 rep BP for 100kg. Sticking point is midway in the lift.

 

[jokerk]

4/9/2013 HIIT Sprints

4 x 100m

Some hurdle jumps
Some Dips

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

Cycle 6 Week 2

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

Squats 5/3/1
115kg x 5
120kg x 5
125kg x 5

BBB High bar Squats
70kg 5 x 10

Standing Leg Curls
7.5kg 5 x 10 (each side)

Weighted Dips
10kg 3 x 10 , 7

Personal Reflections

Felt a good pump after BBB squats. Current routine is just what I need and capable of doing right now.

 

[Beastosterone]

bro u finish ur hiit still got energy to gym?

 

[jokerk]

bro u finish ur hiit still got energy to gym?

I did it on Wednesday, 4th September. Didn't write the date properly.

 

[jokerk]

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

Cycle 6 Week 3

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

OHP 5/3/1
47.5kg x 3
57.5kg x 3
67.5kg x 3

BBB OHP
40kg 5 x 10

Neutral Grip Pull ups
10,6

BBB Close Grip Pull Downs (Fat Grip)
70kg 3 x 10

Personal Reflections

Fat loss going to plan so far. Sprints tomorrow.

 

[jokerk]

HIIT Sprints

6 sets

30secs sprint
60secs walk

average >170 bpm per sprint.

 

[jokerk]

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

Cycle 6 Week 3

Deadlift Warmup
60 x 5
62.5 x 5
65 x 5

Deadlift 5/3/1
115kg x 3
125kg x 3
135kg x 3

BBB Deadlifts
60kg 5 x 10

Hanging Leg Raise
3 x 10

Arm Supported Leg Raise
2 x 10

Weighted Dips
10kg 2 x 10, 6

Personal Reflections

Note to self to take deep breaths before each lift. Chest out shoulders back and down.

 

[BradLee]

hi jokerk

wanna ask about the BBB, as what i know BBB is using 50% of your 1RM. since u are able to do 135 for 3 reps, your BBB should not be just 60kg right?

 

[jokerk]

hi jokerk

wanna ask about the BBB, as what i know BBB is using 50% of your 1RM. since u are able to do 135 for 3 reps, your BBB should not be just 60kg right?

I was doing 70kg prior to this, but I realised I was compromising on form at the later sets.

furthermore, i'm maintaining a strict 60 secs rest between sets.

not strong enough at the moment.

 

[jokerk]

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

Cycle 6 Week 4

Benchpress Warmup
60 x 5
65 x 5
70 x 3

Benchpress 5/3/1
90kg x 3
100kg x 3
102.5kg x 4

BBB DB Inclined
22.5kg 3 x 10
18kg 2 x 10 (reversed grip)

Cable Rows
50kg 3 x 10
35kg face pulls 2 x 10

Weighted Dips
20kg 3x5

Weighted Pull ups
10kg 5,5,4

Personal Reflections

Might have pulled a muscle last rep of the BP 5/3/1. Hope it is nothing serious.

 

[jokerk]

HIIT Sprints

Dynamic stretches.

1 round warm up jog

6 x 30secs sprints, 60 secs rest

completed in 10 mins.

>170 bpm per sprint.

1 round cool down walk.

 

[jokerk]

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

Cycle 6 Week 4

Squats Warmup
60 x 5
65 x 5
80 x 3

Squats 5/3/1
115kg x 3
125kg x 3
140kg x 2+1

BBB Alternate Leg Curls
10kg 4 x 10

GHR
1x10

DB Incline Fly
10kg 5 x 10

Dips, Windshield Wipers


Personal Reflections

Supposed to do 135kg for the last rep of 5/3/1 but decided to make the jump since there was a willing spotter around.

3pps x 2. Yeah buddddy...

Focusing more on TUT for the BBB. I dislike doing the alternate leg curls. Find it a waste of time having the need to train one leg at a time.

 

[jokerk]

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

Cycle 6 Week 5

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

OHP 5/3/1
65kg x 5
70kg x 3
75kg x 1

BBB OHP
40kg 5 x 10

Pull ups
10 7

Lat Pull downs
60kg 1 x 10
55kg 3 x 10

Personal Reflections

75kg x 1. 10kg more to BW ohp.

chit is gonna get cereal.

lifts are progressing.
cut is looking great.
birds are chirping.
life is good.

 

[BradLee]

impressive!!! OHP 75kg!!!
Your OHP weight is heavier than many ppl's flat bench press that i have seen in the gym.

 

[jokerk]

HIIT Sprints

100m Sprints 4 sets max
highest hr was at 170 bpm.

somehow this feels worst than 30 60s.
still yet to sprint on a hill. It is supposedly better for the knees.

 

[jokerk]

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

Cycle 6 Week 5

Deadlift Warmup
60 x 5
70 x 5
72.5 x 5

Deadlift 5/3/1
130kg x 5
140kg x 3
150kg x 1

BBB Deadlifts with Chains
60kg 5 x 10 + 14kg chains

Hanging Leg Raise
1 x 10

Reverse Crunches cum Dragonflag negatives
4 x 10

Personal Reflections

I need to be more aware and consistent of my deadlift form. It could be better. My back could be tighter in the concentric movement.

all lifts without belt, chalk or straps at the moment. But i'm definitely going to need chalk or straps pretty soon.

 

[jokerk]

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

Cycle 6 Week 6

Benchpress Warmup
60 x 5
65 x 5
70 x 3

Benchpress 5/3/1
95kg x 5
102.5kg x 3
110kg x 1+1

BBB Inclined DB Press
22.5kg 3 x 10
20kg 2 x 11-12

Meadows Row
20kg 5 x 10 (per side)


Personal Reflections

Contemplated switching back to training 4x a week because I miss going to the gym often. However, i'm seeing good consistent progress with this routine, given my current schedule.

Monday - Jiujitsu Training
Tuesday- Gym
Wednesday - Sprints
Thursday - Jiujitsu Training
Friday - Gym
Saturday - Rest day
Sunday - Weekly Futsal

110kg x 1 yeah!

on top of work. so i decided to stick to this..

 

[jokerk]

SFP 2.0 #1

5-10 Min warmups (dynamic warmups, light skipping)

Stationary Bike
5 sets 15secs work(Difficulty level 15) 45 secs easy(Difficulty level 8)
Heart rate >150bpm-160bpm

Inclined Treadmill
Incline level 11% Speed 6.5
Heart Rate 140bpm

Metabolic conditioning
5 sets 30secs work/30 secs rest
Skipping, Burpees, Mountain Climbers, Skipping, Burpees
Heart rate >160bpm

Cool downs

Personal Review
Trying something new out. Might include this on every Sunday morning and Wednesday.