jokerk's worklog

[jokerk]

did this yesterday. shag balls. after 531.

 

[jokerk]

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



Cycle 2 Week 3 Deadlifts

Deadlifts
140 x 5
150kg x 3

180 x 0
170 x 0
160 x 0 ( you get the drift)

BB rows
60kg 3 x 8

Personal Reflections

I should have just worked it up to 165...felt really tired after the 1st failure.

 

[lee_tired_sheep]

Wah you really live up to the program name hahahhaha

 

[jokerk]

Wah you really live up to the program name hahahhaha

 

[jokerk]

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



Cycle 2 Week 3 Benchpress

Benchpress
82.5 x 5
92.5kg x 3
107.5kg x 1

Spoto Press
100kg x 3

60kg 3 x 10


Personal Reflections

woo yeah should be able to hit 110kg easy next cycle.

 

[jokerk]

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



Cycle 2 Week 3 Squat

Squat
105 x 5
115 x 3
145 x 1

Personal Reflections

Going to AMPed later to deplete glycogen. heh.

planning to do my assistance squats tomorrow.

 

[jokerk]

12/4/2014

JTS Assistance Workout

72.5kg x 5
87.5kg x 5
102.5kg x 5

Paused 5 secs squats per rep.

 

[jokerk]

Ido's Blog: Floreio Workout Number 4

parking this here

 

[xerref]

^^ his exercises are really innovative yet natural, and he makes them look so easy. Currently using this routine; https://www.facebook.com/notes/ido-...r-2-improving-the-back-bridge/217538948288093

 

[jokerk]

^^ his exercises are really innovative yet natural, and he makes them look so easy. Currently using this routine; https://www.facebook.com/notes/ido-...r-2-improving-the-back-bridge/217538948288093

xerref lmao i was just doing that rotations into low bridge this afternoon. i saw it from another lady on instagram though. she did the high bridge version.

this looks really really interesting

 

[xerref]

yea, I combine it with a couple of animal flow and movnat movements.
i've also replaced the rounded back deadlifts with deck squats into plows because I just didn't feel comfortable doing the deadlifts.

 

[jokerk]

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


14/4/2014

Cycle 2 Week 4 OHP

supposed deload week

OHP

50kg x 5
60kg x 5
65kg x 5

65kg x 5

Personal Reflections

Next cycle going to get interesting.

I learnt that the last set of 5/3/1 is not about getting your 5/3/1 rep max. but getting max reps close to the respective rep maxes.

 

[soteyh]

hmmm, what do you mean? don't get your last sentence...

 

[jokerk]

hmmm, what do you mean? don't get your last sentence...

the 5+ 3+ 1+ .

better to do as many as you can. In my current cycle if you noticed I just hit the very minimum rep for some lifts.

should have used a slightly lighter weight and hit more reps.

 

[jokerk]

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



Cycle 2 Week 4 Deadlifts

supposed deload week

Deadlift

speed deadlifts 135 3x5


Circuits
RDL 60kg x 8
Barbell Rows 60kg x 8
Chin ups x 8
Arched back Good mornings (empty bar) x 8

3x circuit


Personal Reflections

Tried to do part of coan phillipi's assistance training in my current deload week.

 

[jokerk]

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



Cycle 2 Week 4 Benchpress

supposed deload week

Benchpress

60kg x 5
70kg x 5
90kg x 8


Personal Reflections

Training a client at JW gym. might as well squeeze in a workout.

 

[jokerk]

video from "speed deadlifts" before. could have made more effort in ripping it out the floor but was worried that back would round.

 

[jokerk]

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

Cycle 2 Week 4 Squats

supposed deload week

Just did JTS assistance squats

122.5kg x 5 paused squats (warm ups prior to this)

Personal Reflections

Hip shifting action again on the 4th and 5th reps. Had to really focus on getting it right

 

[jokerk]

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

Cycle 3 Week 1 OHP

OHP
52.5kg x 5
62.5kg x 5
67.5kg x 6



Personal Reflections

Planning to deload only when my body feels like it needs it for now.

 

[jokerk]

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

Cycle 3 Week 1 Deadlifts

Warmups

60 x 5
80 x 5
100 x 5


Deadlifts
125 x 5
135 x 5
145 x 6

BBR
60kg 3 x 10

Personal Reflections

Damn shag. Perspiring just like after 24km route march.