jokerk's worklog

[jokerk]

other position slightly. better lighting

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[jokerk]

4th March - 6 March

NTU SSM Research Study

1) Single-leg Leg Press
140kg 3 x 10 (each leg)

2) Dumbbells OHP
22kg 3 x 10

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

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

5) Sitting leg curls
40kg 3 x 10 (right leg)
37.5kg 3 x 10 (left leg)

Wendler's 531 + "I Ain't Doing Jack S**t" program[/B]

Cycle 1 Week 2 OHP + Deadlifts

OHP
50kg x 3
55kg x 3
65kg x 8

Deadlifts
100 x 3
115 x 3
130 x 5

Personal Reflections

back to it. Can't waste a week.

 

[liftstrong]

ntu ssm research study? so its you guys who are using the gym during recess week. ntu ssm y2 here

 

[jokerk]

ntu ssm research study? so its you guys who are using the gym during recess week. ntu ssm y2 here

yeah helping out your seniors with their FYP. Pretty interesting project. They need one more person to hit n=10.

 

[soteyh]

do you do your combined workouts twice a week or four times a week?

I'm thinking of starting 531 soon, but want to work it in a three day cycle. your method gave me an idea-combine ohp and deadlift day into one session with no accessories....

 

[jokerk]

do you do your combined workouts twice a week or four times a week?

I'm thinking of starting 531 soon, but want to work it in a three day cycle. your method gave me an idea-combine ohp and deadlift day into one session with no accessories....

i can't find the link where I got my current routine from but you can try this.

The exception is the deadlifting day with presses as the second lift. Just do 5/3/1 here across the board.

Monday

Squat – 5/3/1 sets/reps
Bench – 55%x5, 65×5%, 75%x5
Assistance work

Wednesday

Deadlift – 5/3/1 sets/reps
Press – 5/3/1 sets/reps
Assistance work

Friday

Bench – 5/3/1 sets/reps
Squat – 55%x5, 65%x5, 75%x5
Assistance work

The program is set up the same way – taking 90% of your max and working up slowly. All percentages are based on that training max.

5/3/1 for a Beginner - JimWendler.com


going to give my body a rest this week. Just ended a judo match yesterday. Sprained finger and feel so flat now.

 

[soteyh]

i can't find the link where I got my current routine from but you can try this.



5/3/1 for a Beginner - JimWendler.com


going to give my body a rest this week. Just ended a judo match yesterday. Sprained finger and feel so flat now.

Cheers thanks, have a good rest...

 

[xerref]

wow, didnt know u did judo too. which throw do u do? was it a kyu grade competition or age grp?

 

[jokerk]

wow, didnt know u did judo too. which throw do u do? was it a kyu grade competition or age grp?

weight class. but it was held by growing MMA gym. Shogun Fight Gym in Woodlands 11.

I do Japanese Jiujitsu actually but I love the throwing component of Jiujitsu lately(very Judo-like). I would say it is minor competition with judo-like rules.

I managed a double leg takedown and one tai-otoshi. Still lost though.

Rules
1. Match ends if full ippon
2. Waza-ari/yuko - 2 points
3. Pin 10s - 1 points
4. Pin 20s - 2 points
5. Pin 25s - Match ends.

 

[jokerk]

Wendler's 531 + "I Ain't Doing Jack S**t" program[/B]

Cycle 1 Week 2 Squats + Bench

Squats
100kg x 3
110kg x 3
115kg x 5

140kg x 1

Bench
80kg x 3
90kg x 3
100kg x 3

Personal Reflections

Tried to do pull ups but sprained finger limited my pulling abilities.

 

[jokerk]

Wendler's 531 + "I Ain't Doing Jack S**t" program[/B]

Cycle 1 Week 3 OHP + Deadlifts

OHP
50kg x 5
60kg x 3
70kg x 2

50kg 4 x 10, 7

Deadlifts
110 x 5
120 x 3
140 x 4

100 x 7, x 6

Personal Reflections

Minor lapse in the diet. Hence the workout today.

 

[jokerk]

Wendler's 531 + "I Ain't Doing Jack S**t" program[/B]

Cycle 1 Week 3 Bench

Bench
80kg x 5
90kg x 3
105kg x 2

60kg 4 x 10, 7
Barbell Rows
60kg 4 x 10
Personal Reflections

Decided to bench today again. Lapse diet again. Need to regain discipline.

 

[jokerk]

Wendler's 531 + "I Ain't Doing Jack S**t" program[/B]

Cycle 1 Week 3 Squats

Squats
100kg x 5
110kg x 3
120kg x 3

150kg x 0

100kg x 9

Skipped 500 times

Personal Reflections

Need to get diet back on track....

 

[jokerk]

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

Cycle 1 Week 4 OHP

OHP
35kg x 5
40kg x 5
50kg x 5

20kg x 20

Skipped 500 times

Personal Reflections

Had a 2 hour nap right after this. Not sure why so shagged as of late.

 

[jokerk]

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

Cycle 1 Week 4 Deadlifts

Deadlifts
60kg x 5
80kg x 5
100kg x 5

100kg 3 x 10,

Personal Reflections

I think it'll take a few weeks for my finger to heal.

 

[Beastosterone]

Lol i also injured my wrist.. what a bad week zz

 

[jokerk]

Lol i also injured my wrist.. what a bad week zz

dude try this out. i've had positive results with it.

 

[jokerk]

Wendler's 531 + "I Ain't Doing Jack S**t" program[/B]

Cycle 1 Week 4 Bench


Bench
50kg x 5
60kg x 5
70kg x 5

Tried out Reversed Bench Press
100kg x 7 on 3cm band

60kg 3 x 10,5 (30 second intervals) to deplete glyco storage.

Personal Reflections

New cycle begins next week. Lets do this!

 

[Jakpie]

jokerk, clear ur pm inbox, cant send u my contact no. for the straps if ure still interested

 

[jokerk]

jokerk, clear ur pm inbox, cant send u my contact no. for the straps if ure still interested

just cleared. thanks!