jokerk's worklog

[xerref]

You lift during your lunch break? Shiok ****.

Btw, sorry to always ask you about the Utown gym facilities, but how easy is it to get in? What are the equipment available? Is there a stairmaster?

 

[jokerk]

You lift during your lunch break? Shiok ****.

Btw, sorry to always ask you about the Utown gym facilities, but how easy is it to get in? What are the equipment available? Is there a stairmaster?

it is free for students. staffs have to pay $150 annual membership fee, which i later claimed from the co.

having said that, the scanning machine has been down most of the time. During that period anyone can just walk in and sign in manually.

Yes it has a stairmaster. It has a platform where everyone just dump their weight during deadlift. The plates are rubber though. And the barbell is at 16.5kg. Most of the guys there round it down to 15kg and add 5kg to their actual weight. Thats the chitty part. Other than that can bring chalk or whatever inside.

 

[xerref]

fuuarkk. guess they using same scanning system as the SRC pool ;/

$150 annual fee for staff is actually really affordable, does it include the usage of the gym opposite the YIH too?

 

[jokerk]

fuuarkk. guess they using same scanning system as the SRC pool ;/

$150 annual fee for staff is actually really affordable, does it include the usage of the gym opposite the YIH too?

nah that one is the staff gym..$60 a year membership to join the staff club, which i'm not in. Gym looks decent too last time i checked.

 

[xerref]

Ahh, I see.
lol, right now I'm just making do with the poverty sports corner over at PGP for lunch time quickies.

 

[stoneblackdragon]

utown gym is really not bad, if they change the two smith machine to racks will be awesome

 

[jokerk]

Leangains RPT Week 6 Leg Day

Squats

Work set
121.5kg x 5
112.5kg x 6


Leg Curls

Work set Per Leg
22.5kg x 6
17.5kg x 7

Knee Extension
50kg x 8
55kg x 8 (i'm planning to do just front squats instead, I really hate doing this. Especially when i have no idea whether i'm doing it right)

Seated Calf Raises

60kg x 20

managed to do 3 muscle ups now.


Personal Reflection

I realised I subconsciously shift the weight on my forefoot during the concentric when I squat. I had to force the weight back to the back of my feet.

My hips tend to shift to the right as well. It is interesting to see the faults that occur at heavier weights. I believe at a certain level, you have to go a little heavier to work on your form. It is at heavier load where are our capacity to sustain the lift properly is truly tested. The faults probably wouldn't arise at a lighter load.

 

[jokerk]

Leangains RPT Week 7 Back Day

Deadlift

Work set
140kg x 3
130kg x 4

OHP

Work set
61.5kg x 8
56.5kg x 8

Weighted Chins

Work set
BW + 20kg x 7 (fail)
BW + 10kg x 8

Meadows Rows

Work set
20kg 2 x 8 (focused on form)

Pull up x 10

Personal Reflection

Had to grind for that last OHP rep. glad I made it. My weighted chins didn't progress though.

 

[jokerk]

Leangains RPT Week 7 Chest Day

Benchpress

Work set
97.5kg x 3+1
90kg x 4+1

Inclined DB press

Work set
27.5kg x 6
22.5kg x 7

Hammer Curls

18kg x 7 (each hand)
14kg x 8 (each hand)

DB Tricep Extension

30kg x 8
27.5kg x 8

Personal Reflection

numbers were all over the place. trained at another gym. workout felt good still.

need to get my diet back on track.

 

[jokerk]

Leangains RPT Week 7 Leg Day

Squats

Work set
122.5kg x 3
110kg x 5


Romanian Deadlifts


60kg x 8
50kg x 8

Front Squats

60kg x 8
55kg x 8

Standing Calf Raises

50kg x 20



Personal Reflection

Failed squats. Did some GHR as accessories.

Btw, my teether hangup came. along with many other stuff i got during the Black Friday sale.

new to way to sleep now.

 

[jokerk]

Leangains RPT Week 8 Back Day

started with my usual limber 11.

managed to do 4 muscle ups.

Deadlift

Work set
140kg x 4
130kg x 5

OHP

Work set
62.5kg x 8
57.5kg x 8

Weighted Chins

Work set
BW + 20kg x 7 (fail)
BW + 11.25kg x 5 (fail)

Barbell Rows

Work set
60kg 6,6,6 (focused on form and TUT)

Towel Pull ups 3 x 7

some windshield wipers

Personal Reflection

Trained at gymboxx. Felt extra strong today. The day before I felt so weak. Glad I recovered in time. My diet needs to be top-notch for me to perform well in training.

 

[jokerk]

Leangains RPT Week 8 Chest Day

Benchpress

Work set
97.5kg x 6+1
90kg x 8

Inclined DB press

Work set
30kg x 6
27.5kg x 8

Hammer Curls

15kg x 6 (each hand)
12.5kg x 7 (each hand)

DB Tricep Extension

30kg x 8
32.5kg x 8

Personal Reflection

Did 3 muscle ups prior to bench. I think it warm up my body well. Trained at gymboxx. I think the grooves on the barbell + chalk I used made it easier to grip.

 

[jokerk]

some updates.

did ippt yesterday.

this was my results from the last few years.

got my first Gold last year ever. I was consistently failing in the previous years.

my results this year.

the last time I ran was 5 weeks ago. I still did some HIIT related workouts each week though. Just not running too much. I could have worked on that more. 3 more seconds and I'd lose $200.

I wrote some tips on how I trained for my 2.4km in my latest instagram post if anyone is interested.

#teamipptgold #teamconquer

 

[Manganese]

Hmm, it seems your limiting factor the whole time was SBJ? How did you improve this so drasticall? I can atg squat about 105kg for 5x5, yet I can't even jump more than 221, which isn't even silver.

 

[jokerk]

Hmm, it seems your limiting factor the whole time was SBJ? How did you improve this so drasticall? I can atg squat about 105kg for 5x5, yet I can't even jump more than 221, which isn't even silver.

what i did for sbj

1) jump after one swing. Swinging the hands too much wastes energy according to my friend.

2) look forward(not at the ground). Helps with the confidence if you ask me

3) tuck in my legs as much as possible during the jump...might want to do 1 or 2 tuck jumps before this.


lol my limiting factor was everything. first time i did a 2.4km non stop was 18 mins..this was at around 115kg bodyweight.

 

[derrickgyn]

Hmm, it seems your limiting factor the whole time was SBJ? How did you improve this so drasticall? I can atg squat about 105kg for 5x5, yet I can't even jump more than 221, which isn't even silver.

Lemme chime in on this.

I usually jump around 22x myself, but managed a 26x on a napfa retest back in jc. How? I did 2rm deadlifts before my napfa test, thinking that i was gonna fail napfa anyway so might as well workout.

My theory is that people who cant jump arent necessarily weak, but lack muscular activation in the major muscle groups required for an SBJ which is essentially an explosive hip extension. Because you only need to lift your bodyweight, dormant musculature will not be actively involved, as compared to when squatting heavy weight, when even your dormant muscles MUST work so you don't die. In my case, the maximal deadlifts "awoken" my dormant glutes, allowing them to contribute (significant, since they are easily the strongest hip extensors) to the jump.

For most people, glutes are a problematic and often "lazy" muscle group. You can try doing some activation exercises like clamshells and walking with bands wrapped around your knees prior to the jumping. Give it a try.

 

[Reddit]

some updates.

did ippt yesterday.

this was my results from the last few years.

got my first Gold last year ever. I was consistently failing in the previous years.

my results this year.

the last time I ran was 5 weeks ago. I still did some HIIT related workouts each week though. Just not running too much. I could have worked on that more. 3 more seconds and I'd lose $200.

I wrote some tips on how I trained for my 2.4km in my latest instagram post if anyone is interested.

#teamipptgold #teamconquer

Holey crap! I don't know you in real life and even I feel happy for you man. That's astounding improvement to put it mildly.

Fapfapfap...

 

[Beastosterone]

How u train for 2.4km

 

[jokerk]

How u train for 2.4km

copying what i wrote in my instagram.

Personally, 3 things I did to train for my 2.4km run.

1) Improving core strength. To have an effective run, our body should be able to sustain a proper neutral spine posture for that entire 2.4km. Once your posture starts to slack, breathing and running mechanisms fail, and it gets harder to run.

Exercises : Squats, Deadlifts, OHP, Planks and its variations, Hanging-leg Raise, once a week with progressive overload.

2) Training at about 70-80% of your max heart rate (220 – your age) one or twice a week 2 months prior to the 2.4km run. This helps condition yourself to the intensity of the run.

Exercises : Sprints,400m Intervals, HIIT Machine Rowing, Kicking bag drills

3) Getting used to a comfortable running gait/style. I recently prefer landing on my forefoot/midfoot. It has less impact on the lower back during the landing as compared to landing on the heel. Personally, this helps in maintain a consistent posture by putting less stress on my lower back.

Exercises: Practise it once a week or with your high intensity interval trainings.



Rest or do some light activities the week before your IPPT. Enough movement and exercise to make you mobile for that day, but not that intense that it would tire you. All the best to those taking their IPPT this year. Train hard and train smart!

Holey crap! I don't know you in real life and even I feel happy for you man. That's astounding improvement to put it mildly.

Fapfapfap...

thanks reddit brah! i appreciate that! aiming to maintain as long as I can.

 

[Manganese]

Lemme chime in on this.

I usually jump around 22x myself, but managed a 26x on a napfa retest back in jc. How? I did 2rm deadlifts before my napfa test, thinking that i was gonna fail napfa anyway so might as well workout.

My theory is that people who cant jump arent necessarily weak, but lack muscular activation in the major muscle groups required for an SBJ which is essentially an explosive hip extension. Because you only need to lift your bodyweight, dormant musculature will not be actively involved, as compared to when squatting heavy weight, when even your dormant muscles MUST work so you don't die. In my case, the maximal deadlifts "awoken" my dormant glutes, allowing them to contribute (significant, since they are easily the strongest hip extensors) to the jump.

For most people, glutes are a problematic and often "lazy" muscle group. You can try doing some activation exercises like clamshells and walking with bands wrapped around your knees prior to the jumping. Give it a try.

Yeah, I guess it has to be something not firing like it should. I don't know for sure though, my atg squats are at a semi-decent level, so it's still weird that this doesn't translate into jumping performance, whereas I have friends who can't even 1RM 45 kilos and can jump 240+