stoneblackdragon
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T NATION | The Chin-Up Project
T NATION | The Chin-Up Project
jokerk's worklog
- Thread starter jokerk
- Start date
jokerk
Master Member
- Joined
- Oct 23, 2006
- Messages
- 3,540
- Reaction score
- 66
SFP 2.0 #4
5-10 Min warmup (skipping, some dynamic warm ups)
Sprints on slightly inclined slope
6 sets 15secs work 45 secs easy
Heart rate 159bpm
Elliptical Trainer
Manually Set difficulty 6
20 mins Heart Rate 130bpm-140bpm
Metabolic conditioning
6 sets 30secs work/30 secs rest
Skipping, Mountain Climbers, Rightleg roundhouse, leftleg roundhouse(both done on punching bag), lateral shuttle runs, Burpees.
Heart rate 150-155bpm
Cool downs
Personal Reflections
Coping well with current routine.
Seeing how many people are getting injured, find it important to listen to my body and to exert myself enough knowing that my body has its own limitations.
5-10 Min warmup (skipping, some dynamic warm ups)
Sprints on slightly inclined slope
6 sets 15secs work 45 secs easy
Heart rate 159bpm
Elliptical Trainer
Manually Set difficulty 6
20 mins Heart Rate 130bpm-140bpm
Metabolic conditioning
6 sets 30secs work/30 secs rest
Skipping, Mountain Climbers, Rightleg roundhouse, leftleg roundhouse(both done on punching bag), lateral shuttle runs, Burpees.
Heart rate 150-155bpm
Cool downs
Personal Reflections
Coping well with current routine.
Seeing how many people are getting injured, find it important to listen to my body and to exert myself enough knowing that my body has its own limitations.
Last edited:
jokerk
Master Member
- Joined
- Oct 23, 2006
- Messages
- 3,540
- Reaction score
- 66
Alternate Wendler's 5/3/1 + Boring But Big (BBB) assistance work
Cycle 7 Week 2
Benchpress Warmup
60 x 5
65 x 5
70 x 3
Benchpress 5/3/1
82.5kg x 5
92.5kg x 5
100kg x 3+1
BBB Inclined Benchpress
50kg 5 x 10
Cabled Rows
50kg 5 x 10
Personal Reflections
Weights at home feel much heavier for some reason. It could be psychological. Still haven't reach 5x 100kg benchpress.
Cycle 7 Week 2
Benchpress Warmup
60 x 5
65 x 5
70 x 3
Benchpress 5/3/1
82.5kg x 5
92.5kg x 5
100kg x 3+1
BBB Inclined Benchpress
50kg 5 x 10
Cabled Rows
50kg 5 x 10
Personal Reflections
Weights at home feel much heavier for some reason. It could be psychological. Still haven't reach 5x 100kg benchpress.
jokerk
Master Member
- Joined
- Oct 23, 2006
- Messages
- 3,540
- Reaction score
- 66
SFP 2.0 #5
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 >140bpm
Inclined Treadmill
Incline level 11-13% Speed 6.5-7
Heart Rate 130bpm-145bpm
Metabolic conditioning
6 sets 30secs work/30 secs rest
Goblet Squats 12kg, Mountain Climbers, DB Swings Right Hand, Left Hand, Vertical Rope Machine Difficulty 6, Burpees+Pushups.
Heart rate > 160bpm
Cool downs
some stretches.
Personal Reflection
Couldn't get heart rate high enough for the first intervals despite pushing the machine as hard. hope to test it out on a prowler soon.
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 >140bpm
Inclined Treadmill
Incline level 11-13% Speed 6.5-7
Heart Rate 130bpm-145bpm
Metabolic conditioning
6 sets 30secs work/30 secs rest
Goblet Squats 12kg, Mountain Climbers, DB Swings Right Hand, Left Hand, Vertical Rope Machine Difficulty 6, Burpees+Pushups.
Heart rate > 160bpm
Cool downs
some stretches.
Personal Reflection
Couldn't get heart rate high enough for the first intervals despite pushing the machine as hard. hope to test it out on a prowler soon.
Wow u got bar bell at home!!! There could be some plus minus for each barbell and weight plate.
jokerk
Master Member
- Joined
- Oct 23, 2006
- Messages
- 3,540
- Reaction score
- 66
barbell at home weighs exactly 20kg. used a weight scale lol.
jokerk
Master Member
- Joined
- Oct 23, 2006
- Messages
- 3,540
- Reaction score
- 66
Alternate Wendler's 5/3/1 + Boring But Big (BBB) assistance work
Cycle 7 Week 2
Squats Warmup
60 x 5
65 x 5
70 x 3
Squats 5/3/1
120kg x 5
125kg x 5
130kg x 5
BBB Squats
70kg 2 x 10 (paused squats)
80kg 2 x 10, 8
GHR
Weighted 5kg 5 x 10
Personal Reflections
shifted trainings to afternoon to accommodate CBL diet. Going back to normal Wendler's next week after figuring out how to plan my schedule.
Cycle 7 Week 2
Squats Warmup
60 x 5
65 x 5
70 x 3
Squats 5/3/1
120kg x 5
125kg x 5
130kg x 5
BBB Squats
70kg 2 x 10 (paused squats)
80kg 2 x 10, 8
GHR
Weighted 5kg 5 x 10
Personal Reflections
shifted trainings to afternoon to accommodate CBL diet. Going back to normal Wendler's next week after figuring out how to plan my schedule.
jokerk
Master Member
- Joined
- Oct 23, 2006
- Messages
- 3,540
- Reaction score
- 66
SFP 2.0 #6
5-10 Min warmup (dynamic warm ups)
Stationary Bike
6 sets 15secs work(Difficulty level 13) 45 secs easy(Difficulty level 8)
Heart rate >140bpm
Inclined Treadmill
Incline level 11-13% Speed 6.5-7
Heart Rate 130bpm-140bpm
Metabolic conditioning
6 sets 30secs work/30 secs rest
Goblet Squats 10kg, Lateral Shuttle Runs, Mountain Climbers, DB Swings Right Hand, Left Hand, Burpees+Pushups.
Heart rate > 150bpm
Cool downs
some stretches.
Personal Reflection
Miss HIIT sprints/ Intervals running. I'll have to include it once in a month for now. Current SFP has less impact on my knees, which is great
5-10 Min warmup (dynamic warm ups)
Stationary Bike
6 sets 15secs work(Difficulty level 13) 45 secs easy(Difficulty level 8)
Heart rate >140bpm
Inclined Treadmill
Incline level 11-13% Speed 6.5-7
Heart Rate 130bpm-140bpm
Metabolic conditioning
6 sets 30secs work/30 secs rest
Goblet Squats 10kg, Lateral Shuttle Runs, Mountain Climbers, DB Swings Right Hand, Left Hand, Burpees+Pushups.
Heart rate > 150bpm
Cool downs
some stretches.
Personal Reflection
Miss HIIT sprints/ Intervals running. I'll have to include it once in a month for now. Current SFP has less impact on my knees, which is great
jokerk
Master Member
- Joined
- Oct 23, 2006
- Messages
- 3,540
- Reaction score
- 66
Alternate Wendler's 5/3/1 + Boring But Big (BBB) assistance work
Cycle 7 Week 3
OHP Warm Up
30kg x 5
35kg x 5
37.5kg x 3
OHP 5/3/1
50kg x 3
60kg x 3
70kg x 3
BBB OHP
40kg 1 x 10
35kg 1 x 10
30kg 2 x 10
25kg 1 x 10
Pull up Routine Week 4 Session 1
8 Pull ups
10 Chin ups
6 Neutral/Narrow Grips
6 Chin ups
2 Wide
Personal Reflections
Might have to recalculate my 5/3/1 lifts again.
Thought of training 4 times a week again but had some time constraints this week.
Maybe I need to find a routine other than BBB(or just lift lighter weights for them).
Cycle 7 Week 3
OHP Warm Up
30kg x 5
35kg x 5
37.5kg x 3
OHP 5/3/1
50kg x 3
60kg x 3
70kg x 3
BBB OHP
40kg 1 x 10
35kg 1 x 10
30kg 2 x 10
25kg 1 x 10
Pull up Routine Week 4 Session 1
8 Pull ups
10 Chin ups
6 Neutral/Narrow Grips
6 Chin ups
2 Wide
Personal Reflections
Might have to recalculate my 5/3/1 lifts again.
Thought of training 4 times a week again but had some time constraints this week.
Maybe I need to find a routine other than BBB(or just lift lighter weights for them).
Last edited:
jokerk
Master Member
- Joined
- Oct 23, 2006
- Messages
- 3,540
- Reaction score
- 66
Wendler's 5/3/1 + Boring But Big (BBB) assistance work
Cycle 7 Week 3
Deadlifts Warm Up
60kg x 5
65kg x 5
70kg x 3
Deadlifts 5/3/1
120kg x 3
130kg x 3
140kg x 3
BBB Deadlifts
80kg 3 x 10
80kg 7,2
Reverse Crunches
5 x 10
Dragonflag Negatives
4,4
Windshield Wipers
3x8(4 per side each set)
Personal Reflections
Just stopped BBB deadlifts after the 4th set. Form was starting to break. Maybe I should decrease the intensity for such a high volume.
Cycle 7 Week 3
Deadlifts Warm Up
60kg x 5
65kg x 5
70kg x 3
Deadlifts 5/3/1
120kg x 3
130kg x 3
140kg x 3
BBB Deadlifts
80kg 3 x 10
80kg 7,2
Reverse Crunches
5 x 10
Dragonflag Negatives
4,4
Windshield Wipers
3x8(4 per side each set)
Personal Reflections
Just stopped BBB deadlifts after the 4th set. Form was starting to break. Maybe I should decrease the intensity for such a high volume.
jokerk
Master Member
- Joined
- Oct 23, 2006
- Messages
- 3,540
- Reaction score
- 66
Wendler's 5/3/1 + Boring But Big (BBB) assistance work
Cycle 7 Week 3
Benchpress Warm Up
60kg x 5
65kg x 5
70kg x 3
Bench Press 5/3/1
92.5kg x 3
102.5kg x 3
105kg x 1+1
BBB Inclined DB Bench
20kg 5 x 10
Chest Supported DB Rows
20kg 3 x 10
Some cable flies
Personal Reflections
Found time to train 4 times this week.
Not progressing on the benchpress. One of those days that feels it's going to suck even before the lift.
Intend to move on to RPT if this carries on.
Btw, i've been starting on DeFranco's Limber 11 before every leg workout. I intend to do it every morning after I wake up actually. It'd be a good staple mobilization/warmup routine.
Cycle 7 Week 3
Benchpress Warm Up
60kg x 5
65kg x 5
70kg x 3
Bench Press 5/3/1
92.5kg x 3
102.5kg x 3
105kg x 1+1
BBB Inclined DB Bench
20kg 5 x 10
Chest Supported DB Rows
20kg 3 x 10
Some cable flies
Personal Reflections
Found time to train 4 times this week.
Not progressing on the benchpress. One of those days that feels it's going to suck even before the lift.
Intend to move on to RPT if this carries on.
Btw, i've been starting on DeFranco's Limber 11 before every leg workout. I intend to do it every morning after I wake up actually. It'd be a good staple mobilization/warmup routine.
jokerk
Master Member
- Joined
- Oct 23, 2006
- Messages
- 3,540
- Reaction score
- 66
Wendler's 5/3/1 + Boring But Big (BBB) assistance work
Cycle 7 Week 3
Squats Warm Up
60kg x 5
65kg x 5
70kg x 3
Squats 5/3/1
120kg x 3
125kg x 3
140kg x 0
BBB Squats
Front Squat 40kg 3 x 10
High Bar Squat 60kg 2 x 10
GHD
5 x 10
Pull up Routine Week 4 Session 3
10 Pull ups
10 Chin ups
10 Neutral/Narrow Grips
2 Wide
Ab Roller
2 x 10
HLR
5x10
Personal Reflections
Losing strength, but losing weight/fats as well. so thats still progress.
Current weight 84kg. Last recorded weight was 90.5kg in June. But it was 81kg last February. Weight going on a roller coaster ride.
Cycle 7 Week 3
Squats Warm Up
60kg x 5
65kg x 5
70kg x 3
Squats 5/3/1
120kg x 3
125kg x 3
140kg x 0
BBB Squats
Front Squat 40kg 3 x 10
High Bar Squat 60kg 2 x 10
GHD
5 x 10
Pull up Routine Week 4 Session 3
10 Pull ups
10 Chin ups
10 Neutral/Narrow Grips
2 Wide
Ab Roller
2 x 10
HLR
5x10
Personal Reflections
Losing strength, but losing weight/fats as well. so thats still progress.
Current weight 84kg. Last recorded weight was 90.5kg in June. But it was 81kg last February. Weight going on a roller coaster ride.
jokerk
Master Member
- Joined
- Oct 23, 2006
- Messages
- 3,540
- Reaction score
- 66
SFP 2.0 #7
5-10 Min warmup (dynamic warm ups)
Stationary Bike
4 sets 15secs work(Difficulty level 13) 45 secs easy(Difficulty level 8)
Heart rate >140bpm
Dumbbell Swings
2 sets 15 secs work 45 secs easy 10kg
Inclined Treadmill
Incline level 15% Speed 4.5
Heart Rate 130bpm-140bpm
Metabolic conditioning
6 sets 30secs work/30 secs rest
Goblet Squats 10kg, Mountain Climbers,Resistance Band Punches(left hand + Right hand)Burpees+Pushups.
Heart rate > 150bpm
Cool downs
some stretches.
5-10 Min warmup (dynamic warm ups)
Stationary Bike
4 sets 15secs work(Difficulty level 13) 45 secs easy(Difficulty level 8)
Heart rate >140bpm
Dumbbell Swings
2 sets 15 secs work 45 secs easy 10kg
Inclined Treadmill
Incline level 15% Speed 4.5
Heart Rate 130bpm-140bpm
Metabolic conditioning
6 sets 30secs work/30 secs rest
Goblet Squats 10kg, Mountain Climbers,Resistance Band Punches(left hand + Right hand)Burpees+Pushups.
Heart rate > 150bpm
Cool downs
some stretches.
jokerk
Master Member
- Joined
- Oct 23, 2006
- Messages
- 3,540
- Reaction score
- 66
Wendler's 5/3/1 + Boring But Big (BBB) assistance work
Cycle 7 Week 4
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
35kg 5 x 10
30kg 1 x 10
25kg 1 x 11
Pull up Routine Week 5 Session 1
10 Pull ups
9 Chin ups
9 Pull ups
7 Chin ups
6 pull ups
Personal Reflections
used the same weight because i found out the oly bar in utown is only 16.5kg.
had to grind through that 1 rep 75kg.
Cycle 7 Week 4
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
35kg 5 x 10
30kg 1 x 10
25kg 1 x 11
Pull up Routine Week 5 Session 1
10 Pull ups
9 Chin ups
9 Pull ups
7 Chin ups
6 pull ups
Personal Reflections
used the same weight because i found out the oly bar in utown is only 16.5kg.
had to grind through that 1 rep 75kg.
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