jokerk's worklog

[jokerk]

21/3/2014

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

Cycle 1 Week 4 Squats

Squats
60kg x 5
80kg x 5
100kg x 20

Personal Reflections
100kg x 20 squats. Not really widowmakers, hope to hit 110kg x 20 in the near future. I headed to AMPed Trampoline Park that night to do some flips.
One whole saturday just to recover.

Videos below.

 

[Manganese]

Damn, this puts your 1RM around 160-170. Really awesome by anyone's standards.

Wish I weren't such a naturally hopeless squatter >.<

 

[derrickgyn]

Damn, this puts your 1RM around 160-170. Really awesome by anyone's standards.

Wish I weren't such a naturally hopeless squatter >.<

Actually 1rm estimates are very inaccurate when derived from anything more than 5rms, and it only gets worse from there. Esp for the case of a 100x20. Unless it was done in rapid succession, i.e. Not rest paused, it can be quite hard to tell how much a 1rm is.

Anyway for jokerk's case i believe his 1rm was 140ish?

 

[jokerk]

Actually 1rm estimates are very inaccurate when derived from anything more than 5rms, and it only gets worse from there. Esp for the case of a 100x20. Unless it was done in rapid succession, i.e. Not rest paused, it can be quite hard to tell how much a 1rm is.

Anyway for jokerk's case i believe his 1rm was 140ish?

let you guys know in a bit..finally started eating carbs around training again..

but currently it is at 142.5kg beltless. i'm happy to hit 160/170kg beltless.

 

[jokerk]

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

Cycle 2 Week 1 OHP

OHP
50kg x 5
60kg x 5
65kg x 6

55kg 2 x 10, 8

Personal Reflections

Bumped up the weights by 5kg. Still okay.

 

[jokerk]

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

Cycle 2 Week 1 Deadlifts

Deadlifts
120 x 5
130 x 5
140 x 6

BBR
50kg 5 x 10

Personal Reflections

Could have grinded out a few more for Deadlifts but I love my back more...for now.

 

[jokerk]

26/3/2014

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

Cycle 2 Week 1 Bench

Bench
80kg x 5
90kg x 5
95kg x 6

Inclined BP

50kg 5 x 10

Personal Reflections

my right tricep has been undergoing muscle spasms the entire day.

Callmezen: I unticked the "Use 90% of 1rm" but it gave me a gross overestimation instead.

Asked me to do 105kg x 5 today. No way for now.

 

[CallmeZen]

I found that after unticking that option at around the 3rd cycle or so makes the 3rd week harder though. First 2 weeks are still OK. Try and play around!

 

[jokerk]

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



Cycle 2 Week 1 Squats

Squats
100kg x 5
110kg x 5
120kg x 6

Personal Reflections

Slow gains. Hope to maintain and not screw it up/restart back to lighter weights again.

 

[jokerk]

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

Cycle 2 Week 2 OHP

OHP
60kg x 3
65kg x 3
70kg x 4

70kg x 4 (did it twice to get a better camera recording. )

55kg x10
52.5kg x 11
50kg x 12

Personal Reflections

Bumped up the weights again. so far so good.

 

[soteyh]

nice work on the 70 kg ohp! looks like your wrist is back to normal...

 

[jokerk]

nice work on the 70 kg ohp! looks like your wrist is back to normal...

yeah sprained subsided.






















thanks to #nofap.

 

[jokerk]

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

Cycle 2 Week 2 Deadlifts


Deadlifts
120 x 3
140 x 3
160 x 3


Weighted chins
22.5 x 5
20kg 2 x 5
20kg 4

Personal Reflections

Getting back on the gain train.

 

[Strong(er)]

mirin at jokerk's lifts....

 

[jokerk]

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

2/4/2014

Cycle 2 Week 2 Bench

Bench
82.5kg x 3
92.5kg x 3
102.5kg x 4

110kg x 1 (with diy slingshot using resistance bands)

floor press
5 x 10 60kg (3s pause)

Personal Reflections

definitely feel like i'm getting stronger, but slowly.

 

[jokerk]

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



Cycle 2 Week 2 Squats

Squats
110kg x 3
120kg x 3
140kg x 1 only 1 rep, the rest fail

Personal Reflections

Jump too far. Worth the shot though. My weakest part is getting out of the hole.

I found a good supplementary routine involving pause squats from Juggernaut Strength Training. I can run it with 531.

Building Strength Out of the Hole - Juggernaut Training Systems - Juggernaut Training Systems

 

[thelastname]

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



Cycle 2 Week 2 Squats

Squats
110kg x 3
120kg x 3
140kg x 1 only 1 rep, the rest fail

Personal Reflections

Jump too far. Worth the shot though. My weakest part is getting out of the hole.

I found a good supplementary routine involving pause squats from Juggernaut Strength Training. I can run it with 531.

Building Strength Out of the Hole - Juggernaut Training Systems - Juggernaut Training Systems

you use a gym or train at home?

 

[jokerk]

you use a gym or train at home?

cage is in my room. I have no bed. I sleep on a futon.

cage has been the best investment so far really.

 

[Manganese]

cage has been the best investment so far really.

Second this, as someone with a power rack myself. It saves money and time in the long run, and the convenience that comes with it (no need to wait for others to finish their sets, no need to wipe someone's sweat off a bench, everything can be done when you want, in the environment that you want, etc) is unmatched.

I'd go so far as to state that unless space is a huge issue for you, you're gimping yourself by not investing in a home-gym.

 

[jokerk]

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



Cycle 2 Week 3 OHP

OHP
60kg x 5
70kg x 3

82.5 x 0
80 x 0
75 x 1

Personal Reflections

lol too 假勥/act smart today. still an improvement from the last cycle so still good to go.