jokerk's worklog

[jokerk]

Leangains RPT Week 1 Back Day

Deadlift

Warm up
60kg x 3
80kg x 3
100kg x 2

Work set
130kg x 3
115kg x 4

OHP

Warm up
20kg x 10
30kg x 5
40kg x 3

Work set
62.5kg x 6
55kg x 7

Weighted Chins

Work set
BW + 10kg x 6
BW + 3.75kg x 7

Barbell Rows

Warm up
20kg x 10
30kg x 5
40kg x 3

Work set
70kg x 6
62.5 x 7

Closed Grip Chins
6


Personal Reflection

New program. Did BB rows instead of Chest supported rows(because I was training at home, no DBs heavy enough for chest supported). I'd do Meadows Rows instead in the future once BB Rows get too heavy.

Did way too many chinups/pullups today. My other pull up routine ends this week so it's okay.

Before photo.
85kg 1.8m

lets do this.

 

[jokerk]

Leangains RPT Week 1 Chest Day

Benchpress

Work set
95kg x 5(fail)
85kg x 6

Inclined Benchpress

Work set
70kg x 6
62.5kg x 7

BB curls

Work set
35kg x 6
30kg x 7

Tricep Extension

20kg x 6
15kg x 7

Personal Reflection

Trained at home. While doing curls, I tried to use a EZ barbell for used previously by my brother, but it wasn't good enough to hold the weights. I'd use the normal BB for this in the future.

Use weight plates for Tricep Extension but it was too light. Going to use the cabled version in the future.

 

[soteyh]

Did you use the ezybar for the bench ? I thought you could bench alot more than that.

 

[jokerk]

Did you use the ezybar for the bench ? I thought you could bench alot more than that.

nope. oly bb. thats the total weight. I was trying to use an ezybb for curls.

i could bench 107.5x 1.

but i'm supposed to hit 6 reps of 85-90% of my 1RM for this rpt. still weak. hope to get stronger soon and bench 2pps for reps easy.

 

[jokerk]

Pull up Routine Week 7 Session 2
15 Pull ups
15 Chin ups
10 Pull ups
10 Chin ups
10 Pull ups

 

[jokerk]

Leangains RPT Week 1 Leg Day

Squats

Work set
120kg x 6
110kg x 7

Standing Leg Curls

Work set Per Leg
20kg x 6
17.5kg x 7

Knee Extension

Work set
30kg x 6
27.5kg x 7

Seated Calf Raises

40kg x 12

Personal Reflection

Could have pushed more for Knee Extensions and Calf Raises.

 

[jokerk]

Pull up Routine Week 7 Session 3
14 Pull ups
13 Chin ups
12 Pull ups
11 Chin ups
10 Pull ups

end 1st phase.

 

[Beastosterone]

Pull up Routine Week 7 Session 3
14 Pull ups
13 Chin ups
12 Pull ups
11 Chin ups
10 Pull ups

end 1st phase.

How does ur pullup routine work?

 

[jokerk]

How does ur pullup routine work?

The pull-up routine focuses on increasing the pull-up rep range. Though not stated in the book, I noticed that the first session of the week starts by the maximum amount of pull ups on the first set in that week.

There's a rest day in between the training days, followed by two rest days.

It also gradually increases my pull ups range to about 60 reps per workout.

I doubt could do 50 in one go, but i'm pretty sure my pull up max rep has increased.

Anyway I think it is a good program. Sufficient rest days followed by slow increments. Something I could stick to.

 

[Beastosterone]

Ur aim is to get 60 pullups?

 

[jokerk]

Ur aim is to get 60 pullups?

aim is to increase my pull ups. an achievement thing.

hope to reach 20 deadhangs.

the program helps by getting my body adjusted to high pull ups ranges , for this case 60 pull ups per session.

7 Weeks to 50 Pull-Ups: Strengthen and Sculpt Your Arms, Shoulders, Back, and Abs by Training to Do 50 Consecutive Pull-Ups: Brett Stewart: 9781569759219: Amazon.com: Books

 

[jokerk]

SFP 2.0 #9

1 mins skipping

Stationary Bike
4 sets 15secs work 45 secs easy
DB swings 12.5kg
4 sets 15secs work 45 secs easy

145ish BPM

Ellyptical Machine
20 mins
Heart Rate 130bpm-140bpm

Metabolic conditioning
7 sets 30secs work/30 secs rest
DB Swings, 12.5kg Goblet Squats, Mountain Climbers and Burpees
Heart rate > 150bpm

Cool downs
some stretches

 

[jokerk]

HIIT Sprints

Warm up
1 round slow jog
High knees, cariocas, butt kicks, alternate leg swings, lunges

Work sets
6x 100m sprints, jog the curve. (3 rounds)

Cool down
Slow jog 1 round

Heart rate went up to >170 during the sprints..slowed down to 160 during the slow jog. 15 mins.



Feelsgoodman.jpg

 

[jokerk]

Leangains RPT Week 2 Back Day

Deadlift

Work set
130kg x 4
115kg x 5

OHP

Work set
62.5kg x 7
55kg x 8

Weighted Chins

Work set
BW + 10kg x 6
BW + 3.75kg x 7

Barbell Rows

Work set
70kg x 7
62.5 x 8



Personal Reflection

Great intense workout. I managed to make my deadlift form better by taking a deep breath and bracing my abs,glutes before the lift.

 

[jokerk]

Leangains RPT Week 2 Chest Day

Benchpress

Work set
95kg x 6
85kg x 7

Inclined Benchpress

Work set
70kg x 7
62.5kg x 8

BB curls

Work set
30kg x 7
25kg x 8

Cable Tricep Extension

30kg x 6
25kg x 7

Personal Reflection

Still getting used to chest day. last rep for the bench was grind though for both sets.

 

[Beastosterone]

I did 18, 12, 8, 10 pullups yesturday. Super siong sia. Arms falling apart.

 

[lee_tired_sheep]

Eh I thought RPT was basically one exercise or at most two?

 

[jokerk]

Eh I thought RPT was basically one exercise or at most two?

I'm following 31minutes version, Martin Berkhan's client.

Either way, let me take you through a back workout and show you how I might use RPT in practise.

Deadlift, 2 x 3-5

600 x 3 (max effort)

The first set is what I call the "top set" and the one you should strive to increase on a regular basis. This is a max effort set, which means you stop when you're sure you don't have another rep in you.

Rest at least 3 mins, lower weight by 10% for next set; in this set, do not go max effort rather stop when and if you hit the same reps as first set +1 rep.

540 x 4

That's it, 2 sets and done with deads. Now rest 3-5 mins depending on how winded you feel (your heart should be pumping hard).

Time for some chins. Recall that palms are supposed to be facing you, not the other way around (that's pullups). I recommend a medium grip, about shoulder width spacing. Not a very wide grip, as this limits the range of movement.


Chins, 3 x 4-6 (alternatively, two heavy sets in the 4-6 rep interval and one set in the 10-12 rep interval)

Body weight + 100 x 4 = 300 x 4 (max effort)

Rest 2-3 mins, 10% off (remember to count total weight, not only the weight added in the belt) and we do

Body weight + 70 x 5 = 270 x 5 (no problem)

Third set, 7.5%-10% off and we should get 6 reps.

Body weight + 50 = 265 x 6 (easy)

Alternatively on the third set, ditch the weight belt and do body weight only.

Body weight x 12-15; treat this as a finisher to get some extra volume in, don't go to failure.

Ok, done with chins and time for some Pendlay Rows; here, do not use the RPT set structure, rather take your 7 RM and do sets of 5 using the Starting Strength principles. At this point you should be fairly fatigued, so no more RPT.

250 x 5 x 3 - up weight next workout (the SS principles dictates that you up weight when you can get 3 sets of 5)

Done with back.

Another example for chest, done in higher and wider rep ranges.

Bench Press, 3 x 8-12

250 x 8
225 x 10
200 x 12

Incline Bench, 2 x 6-10

225 x 6
190 x 10

Martin Berkhan didn't specifically state what to do on each day. Reverse Pyramid Revisited | Intermittent fasting diet for fat loss, muscle gain and health

But there are still the main lifts(squat,deadlifts,bp,ohp,weighted chins) involved on each training day of 31minutes's version.

 

[jokerk]

Leangains RPT Week 2 Leg Day

Squats

Work set
Widowmaker attempt 100kg x 14
120kg x 2,1


Standing Leg Curls

Work set Per Leg
20kg x 7
17.5kg x 8

Knee Extension

Work set
40kg x 7
37.5kg x 8

Seated Calf Raises

40kg x 20

Personal Reflection

Attempted widowmakers. failed...

we live to fight another day.

my breathing cocked up. totally ran out of breath after 11 reps and everything felt heavy.

 

[galapogos]

Was it your first ever attempt at widowmakers? If so that's an extremely ambitious attempt. I started with just bodyweight. Btw, welcome to DOMSville over the next few days. Population: you.