jokerk's worklog

[jokerk]

jokerk looking like anderson silva from some angles. and also the hands on hips actions and shrug at the end of the video, reminds of me anderson silva too. google this mma fighter if you don't know him hahah. nice one

except I still have a healthy unbroken shin..for now...*cringe

 

[Armwrestler]

notch simpur, you also know mma stuff. hahah. cheers.

 

[jokerk]

Leangains RPT Week 15 Back Day





Deadlift

Work set
145kg 3 x 3


Speed deadlifts

Work set
117.5kg 3 x 3 (2 mins rest)


OHP

Work set


40kg x 5
60kg x 3
82.5 kg x 1 (fail)



70kg x 3
65kg x 4


Pull ups to chest

3 x 8


Personal Reflection

I'm going back to 531. after having a week break off lifting.

 

[jokerk]

I'm already not following Leangains RPT. some basic strength work before I start on 531 again

Benchpress

Work set


60kg x 5
90kg x 3
110kg x fail
100kg x 1

Inclined Benchpress

Work set
60 x 6
65 x 5


Barbell Curls

20kg x 6
25kg x 7



Benchpress
60kg x 20 (bar actually slipped at the 14 rep, wrist gave away but thank goodness it was at the bottom position)

Personal Reflection

well today was bad. starting on 531 next week.

 

[soteyh]

so what's your take on rpt as a program?

 

[jokerk]

so what's your take on rpt as a program?

Good for fatloss as it is enough to retain muscle mass on calorie deficit. I could have gained(strength wise) better if I wasn't on a cut.

But I definitely got stronger. I just did a slow muscleup today.

 

[jokerk]

20/2/2014


Squats
60 x 5
100 x 3
142.5 x 1 (PR)


100kg x 10


Hamstring curls
30kg 3 x 8


GHR
3 times


Calf-raises
20 x 60kg


Ab roll downs.


Personal Reflections
Refeed the day before. Good to have a PR. After next week I'm going on a 1 week diet maintenance. Coming out of Carbnite. And proceeding on to CarbBackLoading aka Targeted Keto Diet.

 

[jokerk]

favourite exercise so far.


tyre weighs about 350kg.

 

[jokerk]

Back to Wendler's 531 + "I Ain't Doing Jack S**t" program

Cycle 1 Week 1 OHP + Deadlifts

OHP
45kg x 5
55kg x 5
60kg x 9

Deadlifts
95 x 5
110 x 5
120 x 7

Personal Reflections

Keeping it simple. Some pull ups at the end.

edit: planning to make it a twice a week training.

 

[CallmeZen]

Hey jokerk,

Some questions about 5/3/1, if I'm unable to hit more than 1rep+ for the 3rd week on the 90% of my 1rm, like I only hit 1rep, should I go about adding weight like what the article says? Or should I re-do the whole cycle for that particular excercise.

 

[jokerk]

Hey jokerk,

Some questions about 5/3/1, if I'm unable to hit more than 1rep+ for the 3rd week on the 90% of my 1rm, like I only hit 1rep, should I go about adding weight like what the article says? Or should I re-do the whole cycle for that particular excercise.

yeap add.


2.5kg for upper body.
5kg for lower body.

 

[Manganese]

Hey jokerk,

Some questions about 5/3/1, if I'm unable to hit more than 1rep+ for the 3rd week on the 90% of my 1rm, like I only hit 1rep, should I go about adding weight like what the article says? Or should I re-do the whole cycle for that particular excercise.

I'd say continue with the de-load week and move on to the following cycle with 2.5kg more. Wendler suggests re-calculating your new training weights with 90% of your current training max when you hit a plateau. It's something that will set you back a few cycles (so a few months). It's not something I'd do lightly.

Do the de-load week, do weeks 1 and 2 for your next mesocycle, and see how it compares to how you did in this current one. If they're better, which they should be, you might surprise yourself in week 3.

 

[soteyh]

Are you still on your cut?

 

[CallmeZen]

I'd say continue with the de-load week and move on to the following cycle with 2.5kg more. Wendler suggests re-calculating your new training weights with 90% of your current training max when you hit a plateau. It's something that will set you back a few cycles (so a few months). It's not something I'd do lightly.

Do the de-load week, do weeks 1 and 2 for your next mesocycle, and see how it compares to how you did in this current one. If they're better, which they should be, you might surprise yourself in week 3.

All right, thank you!

 

[jokerk]

Minor side-track from my routine for two weeks.

I volunteered to participate in a research study by NTU SSM.

Objective of the study to investigate:

1) the effects of acute resistance exercises on immunological responses
2) the effects of consecutive days of resistance exercises on the immune system, particularly the temporal patterns of immunological response.

First session was to find my 10RM for various full-body exercises. The researchers were helpful and patient with me.

1) Single-leg Leg Press
140kg x 10 (each leg)

2) Dumbbells OHP
22kg x 10

3) Leg extensions
40kg x 10 (each leg)

4) Lateral Pull downs
120kg total (3 60kg plates per hand) x 10

5) Sitting leg curls
40kg x 10 (right leg)
37.5kg x 10 (left leg)

Personal Reflections


I did not expect it to be tough. I probably felt more muscle fatigued as they had to ramp up the load to find my 10RM.

I have to visit them on Tuesday, Wednesday and Thursday to do 3 x 10 of each exercise listed above at those weights.

They need one more willing participant because someone backed out last minute. Free exercise and blood test results would be provided at the end of it. No remunerations provided though. I'd encourage some of you to go if you live near the west or study in NTU/NIE.

Inclusion Criteria:
In order to participate in this study, you must meet all the following requirements
1) Male
2) 21 to 30 years old
3) Do not smoke (including shisha) or use tobacco products
4) No health condition(s) that might put you at risk for this study (see Exlusion Criteria)
5) Have a BMI less than 30
6) Regularly engaged in resistance exercise for twice a week or more in the last 6 months

Exclusion Criteria
Participation in this study requires you to perform upper and lower body resistance exercises using exercise machines. You cannot particpate in or will be released from this study if any of the following conditions or situations applies to you:
1) Failed an exercise stress test
2) Barred from exercising due to health condition(s) by a medical doctor
3) Taking prescribed medication(s) for heart, lung, liver, kidney or joint condition(s)
4) Taking prescribed medication(s) to treat blood sugar level or blood pressure level
5) Have an injury or neurological, muscular, or bone condition(s) that prevent you from performing the testing and exercises in proper form
6) Any health condition(s) that might prevent you from performing strenuous physical activity or put you at risk for this study

 

[jokerk]

Are you still on your cut?

yeah after this week i'm going for a diet break. 1 week of maintenance calories (2300-2400).

still deciding what to do next.

 

[jokerk]

Wendler's 531 + "I Ain't Doing Jack S**t" program

Cycle 1 Week 1 Squats + Bench

Squats
85kg x 5
95kg x 5
110kg x 8

Bench
70 x 5
80 x 5
90 x 6

Personal Reflections

Dextrose + BCAA intra. hohoho. it has been awhile.

Decided to workout after all.

 

[soteyh]

squat and bench on the same day? nice spreadsheet, did you do it yourself? or is it from strstd?

 

[jokerk]

squat and bench on the same day? nice spreadsheet, did you do it yourself? or is it from strstd?

strstd...they create a 531 program for you based on your rep maxes.

yeap same day.

 

[jokerk]

comparing same weight. 81kg.

February 2013

http://forums.hardwarezone.com.sg/73895506-post244.html


February 2014

look pretty much the same really lol. main significance was strength gains.

and beard gainzzZz