jokerk's worklog

[jokerk]

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.

some of the guys here did it and made it sound easy.

still feel tired now. gonna take more than normal for CNS to recover. will attempt this again next month.

 

[lee_tired_sheep]

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.

I did the opposite... Went for as many reps of 100 as I could. 12, 15, then finally 20.

 

[galapogos]

some of the guys here did it and made it sound easy.

still feel tired now. gonna take more than normal for CNS to recover. will attempt this again next month.

Nah, won't take that long. High rep squats aren't that taxing on the CNS if you're just doing a single set. I do widowmakers now weekly. I don't even feel doms unless I miss a week or 2.

 

[Bear943]

some of the guys here did it and made it sound easy.

still feel tired now. gonna take more than normal for CNS to recover. will attempt this again next month.

Widowmakers are never easy. If you are using your true 10 rep max and gun for 20 reps, you would likely experience some the following.
When you hit 10 reps you'd be gassed and rationalise that you should rack the weight and increase the load by 2.5kgs next session. Press on
At 12 reps you'd also experience burning in the quads. Hams, back which will be screaming for you to stop. You will also question your sanity.
At 15, you'd probably also be wheezing like an asthmatic obese kid chasing after the ice cream truck uphill and your head would be turning a shade of purple with wicked veins here and there
At 17-18, you'd also probably experience tunnel vision and a weird sense of calm, start zoning out as in you won't hear the crappy gym music, the incessant rumble of the hamster wheels etc. Relax you're not dead yet. press on.
At 19-20, it is sheer will driving u. Physically you are done. When you rack the bar,you would lose control of your legs, have cold sweat and probably lie in a heap on the ground for at least 5 mins and question your sanity.

At one time I did them quite often but though not necessarily taxing on the CNS it does tax your recovery once appreciable weight is involved and a true 10rep max is involved. Managed to cap out at175 for 20 but failed 180 which I got only 17 only because my nose started bleeding.haha

 

[jokerk]

Widowmakers are never easy. If you are using your true 10 rep max and gun for 20 reps, you would likely experience some the following.
When you hit 10 reps you'd be gassed and rationalise that you should rack the weight and increase the load by 2.5kgs next session. Press on
At 12 reps you'd also experience burning in the quads. Hams, back which will be screaming for you to stop. You will also question your sanity.
At 15, you'd probably also be wheezing like an asthmatic obese kid chasing after the ice cream truck uphill and your head would be turning a shade of purple with wicked veins here and there
At 17-18, you'd also probably experience tunnel vision and a weird sense of calm, start zoning out as in you won't hear the crappy gym music, the incessant rumble of the hamster wheels etc. Relax you're not dead yet. press on.
At 19-20, it is sheer will driving u. Physically you are done. When you rack the bar,you would lose control of your legs, have cold sweat and probably lie in a heap on the ground for at least 5 mins and question your sanity.

At one time I did them quite often but though not necessarily taxing on the CNS it does tax your recovery once appreciable weight is involved and a true 10rep max is involved. Managed to cap out at175 for 20 but failed 180 which I got only 17 only because my nose started bleeding.haha

i've been training on my own for the past year. I only pushed myself as much as I mentally felt I could. Stories like these tempt me to raise that threshold a little higher.

 

[jokerk]

Pull up pyramid

Aim was to get work my way up from 1 to 10..and back to 1.

Only managed up to 9, and another 5. (didn't want to train to failure, ugly pull ups)

1 + 2 + 3 + 4 + 5 + 6 + 7 + 8 + 9 + 5 = 50.

New weekly pull up routine

1 day - weighted pull ups (progressive overload)
2 days - high rep pull ups (target 50 to 60 per training)

train alternate days.

 

[galapogos]

i've been training on my own for the past year. I only pushed myself as much as I mentally felt I could. Stories like these tempt me to raise that threshold a little higher.

Pretty much what Bear said. I never get the whole "use your 10RM and squat that 20x" though. I just squatted a specific load 20x using rest-pause, and get better at it week after week without worrying if it's my 10RM or not". Many weeks I don't even get 10 consecutive reps before having to rest pause the rest of the reps. I'm usually down to singles before my 15th rep. Does that mean I'm using heavier than my 10RM? Maybe. But who cares? I complete the 20 reps anyway.

 

[jokerk]

Pretty much what Bear said. I never get the whole "use your 10RM and squat that 20x" though. I just squatted a specific load 20x using rest-pause, and get better at it week after week without worrying if it's my 10RM or not". Many weeks I don't even get 10 consecutive reps before having to rest pause the rest of the reps. I'm usually down to singles before my 15th rep. Does that mean I'm using heavier than my 10RM? Maybe. But who cares? I complete the 20 reps anyway.

I'm going to include at the end of my legday session. or at least after I'm done with my actual squats working set.

in other news, managed my first muscle up!

hope there's more to come!

 

[jokerk]

Leangains RPT Week 3 Back Day

Deadlift

Work set
130kg x 5
115kg x 4

OHP

Work set
62.5kg x 5
55kg x 6

Weighted Chins

Work set
BW + 15kg x 7
BW + 10kg x 8

Meadows Rows

Work set
20kg x 6
30 x 8

Personal Reflection

Still playing around with the exercises. I trained in school so the weights differed a bit. Didn't get to hit the targeted reps for OHP.

deadlift form.

I noticed I rock FORWARD before the lift. After 1 year of lifting and still this issue persist.

Meadows row form check.

paging HnF's John Meadows rep for help.

 

[sazuro]

H&F John Meadows has seen the vid. I'll let you know via whatsapp, brah.

 

[stoneblackdragon]

Cool t-shirt! trained at utown today in the morning but didn't see you

 

[sazuro]

how could you not have seen the hulk.


ps : guys in the deadlift vid at the back, look quite jacked....

 

[jokerk]

Leangains RPT Week 3 Chest Day

Benchpress

Work set
95kg x 6
87.5kg x 7

Inclined Benchpress

Work set
70kg x 8
62.5kg x 8

BB curls

Work set
30kg x 5
25kg x 8

Cable Tricep Extension

30kg x 7
25kg x 8

Personal Reflection

Didn't manage to get the 7th rep for BP. and my wrists started to hurt while curling the BB.

 

[Beastosterone]

Use wrist wrap for heavy bp n ohp bro.

 

[jokerk]

Use wrist wrap for heavy bp n ohp bro.

the pain was from the barbell curls. but i'm intending to get wraps for benchpress soon too.

Intervals Running

6 x 400m
1 min 18 secs
1 min 24 secs
1 min 24 secs
1 min 25 secs
1 min 26 secs
1 min 25 secs

Heart Rate of 176 bpm per round. Fasted cardio. Glad I had enough strength to maintain a proper running gait and posture for the 6 rounds.

 

[galapogos]

How come you're doing intervals fasted?

 

[lee_tired_sheep]

Too much muscle getting tired of all the stares from girls

 

[jokerk]

How come you're doing intervals fasted?

I understand HIIT runs off glycogen. I wanted to train for IPPT but at the same time didn't want to "stop" the fat loss in the morning. I ate two plates of the meal below post workout at 8.30pm (which I thought was excessive only after eating it).

Guesstimate it would be about 500-600g of cooked white rice and 600g of minced beef.

I don't think I'd be making this a routine. Just testing out my intervals after not running for a long time too.

I'd stick to SS/LISS for fasted morning cardio in the future.

 

[galapogos]

I understand HIIT runs off glycogen. I wanted to train for IPPT but at the same time didn't want to "stop" the fat loss in the morning. I ate two plates of the meal below post workout at 8.30pm (which I thought was excessive only after eating it).

Well, fasted cardio induces cortisol production, and this is on top of the already high cortisol and glucagon levels in the morning when you wake up, so, it's not really a good idea if you're looking to maintain muscle mass. Downing some BCAAs might help in the sense that it's protein sparing, but that won't be truly "fasted" anymore.

That's my understanding of the sciency parts anyway.

 

[Beastosterone]

I has been trying out 40mins strength train plus 10-15mins hitt. After the interval on rowing machine of 5mins warmup, 20sec all out 40sec recovery, super shag lost alot of sweat too. Today only had 2 slices of bread preworkout depletes very fast, real bad meal gave me low energy level.

How long is ur recovery time for interval?