jokerk's worklog

[jokerk]

Pull up Routine Week 5 Session 2
11 Pull ups
10 Chin ups
9 Pull ups
7 Chin ups
5 Pull Ups

 

[jokerk]

SFP 2.0 #8

2 mins skipping

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


Inclined Treadmill
Incline level 15% Speed 4.5
Heart Rate 130bpm-140bpm

Metabolic conditioning
7 sets 30secs work/30 secs rest
Skipping, Dips, Mountain Climbers,Goblet Squats 10kg, 10kg DB Swings (left hand + right hand), Burpees.
Heart rate > 160bpm

Cool downs
some stretches.

 

[jokerk]

Pull up Routine Week 5 Session 3
14 Pull ups
12 Chin ups
11 Pull ups
9 Chin ups

 

[jokerk]

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

Cycle 7 Week 4

Deadlift Warm Up
60kg x 5
62.5kg x 5
65kg x 3

Deadlift 5/3/1
130kg x 5
140kg x 3
150kg x 0 (felt it was going to be a grind..not risking it)

Deadlift BBB
60kg 3 x 10
just stopped after 3 sets

HLR/Knee Raise
5x10

Windshield wipers
3x8

Personal Reflections

Need to wrap up my shins while during deadlifts. Bleeding too much.

 

[jokerk]

Pull up Routine Week 6 Session 1
11 Pull ups
12 Chin ups
11 Pull ups
10 Chin Ups
10 Pull ups

Tried keeping my legs straight, butt squeezed and abs braced.

had to stop halfway in a set after the 3rd set onwards as form was deteoriating.

 

[jokerk]

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

Cycle 7 Week 5

Benchpress Warm Up
60kg x 5
62.5kg x 5
65kg x 3

Benchpress 5/3/1
95kg x 5
100kg x 2
102.5kg x 1

Inclined Benchpress BBB
50kg 4 x 10,7


Cable Rows
50kg 5 x 10

Personal Reflections

Going to finish up this cycle and move on to RPT.

 

[lee_tired_sheep]

RPT is damn shiok and damn efficient. Have fun.

 

[jokerk]

Pull up Routine Week 6 Session 2
15 Pull ups
12 Chin ups
10 Pull ups
9 Chin Ups
9 Pull ups

 

[jokerk]

Pull up Routine Week 6 Session 3
17 Pull ups
15 Chin ups
12 Pull ups

 

[jokerk]

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

Cycle 7 Week 5

Squats Warm Up
60kg x 5
70kg x 5
72.5kg x 3

Squats 5/3/1
120kg x 4
130kg x 1
140kg x 0
100kg x 5 (just for that lifting heavy element)

High bar Squats
70kg 4 x 10

Front Squats
40kg 1 x 10

GHD
5 x 10

Ab Rollers
3x10

Personal Reflections

Recovering from a flu virus. Felt weak but wth.
Moving on to RPT until my cut is complete then we'll see how it goes from there.

 

[derrickgyn]

WDF 120 for 4????

Fuarkkkkkkkkkkkkkkkkk

 

[jokerk]

WDF 120 for 4????

Fuarkkkkkkkkkkkkkkkkk

kk relac...i accidentally didn't change the BP to squats.

 

[jokerk]

White Rice 600g
Potatoes 160g
Chicken Breast 200g


translates to about
81g Protein 193 Carbs 9 Fats 1214 cals

hope i'm doing this right.

 

[jokerk]

Pull up Routine Week 7 Session 1
14 Pull ups
16 Chin ups
10 Pull ups
10 Chin ups
10 Pull ups

 

[Beastosterone]

ur pullups is strong...

 

[jokerk]

ur pullups is strong...

i should highlight i could only do the first set at one shot.

2nd set onwards required breaks.

trying to keep good form at all times.

legs straightened, butt clenched, abs braced, head and spine neutral.

it was also drizzling lol. was doing this in the open.

 

[certainsum1]

do you feel strength loss doing CBL diet?

 

[jokerk]

do you feel strength loss doing CBL diet?

no eh...but i'm cutting, so progression is hard at the moment.more stagnant than anything.

but it could be due to f**karounditis in my training and diet before this too.

I found something i can work with now. CBL shouldn't cause strength loss. If you're on the "Density Bulk" routine, you backload on your off days as well (this sounds so fun).

But if you're on a pure "Strength Accumulation" routine, you only carb backload on training days.

 

[xerref]

sup` bro,

good luck with your cut. are you doing it for jiu jitsu?
really impressed by your consistency by the way, I honestly can't be bothered to drag myself to the gym after work, much rather get my workout outdoors.

You can try doing full ladders for pull-ups and alternate days with straight sets, but avoid going to failure. I found that really helped with increasing my pull-ups numbers.

 

[jokerk]

sup` bro,

good luck with your cut. are you doing it for jiu jitsu?
really impressed by your consistency by the way, I honestly can't be bothered to drag myself to the gym after work, much rather get my workout outdoors.

You can try doing full ladders for pull-ups and alternate days with straight sets, but avoid going to failure. I found that really helped with increasing my pull-ups numbers.

hey xerref..

i'm following a routine by Brett Stewart, 50 consecutive pull ups in 7 weeks.. I'm already at my 7th week but i'm no where near 50.

Best I tried was 17 with some gas left in the tank.

I'm cutting for IPPT. I got my first Gold when I was around 81kg early this year. I tried running again at 86kg later on in the month but couldn't meet the 2.4km gold timing.