jokerk's worklog

[derrickgyn]

woah someone on his way to shredville

 

[jokerk]

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

Cycle 6 Week 6

Squats Warmup
60 x 5
65 x 5
70 x 3

Squats 5/3/1
120kg x 5
135kg x 2
142.5kg x 0 fail

BBB Squats
70kg 5 x 10
(paused squats last 5 reps)

GHR
Weighted 5kg 5 x 10


Personal Reflections

Trained fasted. Felt a bit like headed after the sets. Failed on lifts but as expected since on a cut.

 

[stoneblackdragon]

which gym got ghr to do?

 

[jokerk]

which gym got ghr to do?

had to do mine on the hyperextension bench, lowered the cushion enough.

but JW Clubfitt has the real GHD bench.

 

[stoneblackdragon]

wa! thanks man, will go check it out when possible! the only time I got to do GHR was when i was on exchange in a university in america

 

[jokerk]

SFP 2.0 #2

5-10 Min warmup (dynamic warmups, foam rolled)

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

Inclined Treadmill
Incline level 11-13% Speed 6.5-7 (just a fast walk)
Heart Rate 140bpm-145bpm

Metabolic conditioning
5 sets 30secs work/30 secs rest
Burpees, Mountain Climbers, Skipping, Lateral shuffles, Push ups.
Heart rate >150bpm

Cool downs

Personal Review

Familiarising better with this routine. Current weight was at 85.5kg, from 90kg in mid July. So far so good.

 

[jokerk]

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

Cycle 7 Week 1

OHP Warm Up
20kg x 5
30kg x 5
40kg x 3

OHP Press 5/3/1
55kg x 5
60kg x 5
65kg x 5

BBB OHP
40kg 1 x 10
42.5kg 2 x 10
40kg 6,7

Pull Up Chin Up Routine
6 Pull ups
5 Chin Ups
4 Narrow Grip
5 Pull ups
6 Chin ups


Personal Reflections

Feeling a little under the weather. Training fasted as well. Hope to recover soon.

 

[jokerk]

SFP 2.0 #3

5-10 Min warmup (skipping, some dynamic warm ups)

Stationary Bike
6 sets 15secs work(Difficulty level 13) 45 secs easy(Difficulty level 8)
Heart rate >150bpm

Inclined Treadmill
Incline level 11-13% Speed 6.5-7
Heart Rate 130bpm-145bpm

Metabolic conditioning
6 sets 30secs work/30 secs rest
Skipping, Mountain Climbers, DB Clean and Jerk Right Hand, Left Hand, Goblet squats 10kg, Burpees.
Heart rate >higher end of 150bpm

Cool downs

 

[jokerk]

Starting on a pull up routine

7 Weeks to 50 Pull ups

I doubt I can reach 50 in around 2 months but I'll see what's my max. It'll complement my lifts. It won't affect it that much I think. Wendler's does 50 chin ups before he touches a BB supposedly.

5. How to increase your pulling (back) volume?

Do one set of pulling between EVERY PUSHING MOVEMENT – even the warm-ups and work sets. I do 50 chin ups before I even touch a barbell in the weight room. And then sets of 10 between every set that I do, including all warm-ups and work sets.

52 Most Common 5/3/1 Questions

Pull up Routine Week 2 Session 2
8 Pull ups
5 Chin ups
5 Neutral/Narrow Grips
4 Chin ups
4 Pull ups

 

[soteyh]

Are you allowed to come down from the bar during the 50 pull ups? !

 

[jokerk]

Are you allowed to come down from the bar during the 50 pull ups? !

50 consecutive pull ups..

its a very progressive training. Book does warn of muscle soreness and recovery issues doing such a high rep routine. You'd have to listen to your body and condition the muscles involved.

 

[jokerk]

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

Cycle 7 Week 1

Deadlift Warmup
60 x 5
65 x 5
70 x 3

Deadlift 5/3/1
115kg x 5
125kg x 5
130kg x 5

BBB Deadlifts
70kg 5 x 10

Dragonflag Negatives
2x5

HLR
1 x 10

Personal Reflections

Succeed in lifts while training fasted. It's like i've unlocked my chakra.

 

[BradLee]

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

Cycle 7 Week 1

Deadlift Warmup
60 x 5
65 x 5
70 x 3

Deadlift 5/3/1
115kg x 5
125kg x 5
130kg x 5

BBB Deadlifts
70kg 5 x 10

Dragonflag Negatives
2x5

HLR
1 x 10

Personal Reflections

Succeed in lifts while training fasted. It's like i've unlocked my chakra.

What is dragonflag negative.

 

[jokerk]

What is dragonflag negative.

T NATION | The Dragon Flag

tougher than hanging leg raises, need a strong back to support.

 

[BradLee]

T NATION | The Dragon Flag

tougher than hanging leg raises, need a strong back to support.

wow looks extremely difficult.

 

[stoneblackdragon]

you trained at utown gym today? haha

 

[jokerk]

you trained at utown gym today? haha

Yeah man. Say hi in the future

 

[stoneblackdragon]

will do! good form on the bbb deadlifts btw!

 

[zidane825]

Respect for you to be able to dragonflag negatives man..

 

[jokerk]

still far from the actual dragonflag. first heard about it from bro crandfs.

Anyway!

Pull up Routine Week 2 Session 3
5 Pull ups
9 Chin ups
5 Neutral/Narrow Grips
5 Chin ups
5 Pull ups