jokerk's worklog

[jokerk]

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

Cycle 3 Week 3 Deadlifts

Deadlift
122.5kg x 5
142.5kg x 3
170kg x 1


Personal Reflections

Using the old fashion way of calculating my lift load now

75%1rm x 5
85%1rm x 3
95% 1rm x 1+ (should have been 162.5kg for a given 1rm of 170kg, but decided to go along with it)

 

[soteyh]

Nice work, pr?

 

[jokerk]

Nice work, pr?

yup so far..

 

[jokerk]

6/5/2014

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



Cycle 3 Week 3 Benchpress


Benchpress

82.5kg x 5
92.5kg x 3
110kg x 2

115kg x 1 (PR)

Spoto Press

100kg 2 x 5



Personal Reflections

PR Week. Just got to update. squats on friday. lets see how it goes then.

 

[ralliart_ray]

jokerk, and gurus, whats your take on this? My knee always go over toes And my friend commented that my form is wrong with that. (I need to film my squatting soon)

Squat Myth - Knees Should Never Go Over Toes

 

[CallmeZen]

jokerk, and gurus, whats your take on this? My knee always go over toes And my friend commented that my form is wrong with that. (I need to film my squatting soon)

Squat Myth - Knees Should Never Go Over Toes

Go watch the candito training hq about this on YouTube.

 

[ralliart_ray]

Go watch the candito training hq about this on YouTube.

I watched, thats why i copied the title word for word here.
Just wanted to hear the views here. Went to watch mehdi squat as well, didnt really cover this point

Hope that i am thinking too much and my friend is wrong

 

[jokerk]

I watched, thats why i copied the title word for word here.
Just wanted to hear the views here. Went to watch mehdi squat as well, didnt really cover this point

Hope that i am thinking too much and my friend is wrong

Need to see how you squat. Main concern is that you need to be aware where your knees are moving.

"If the knees are moving out as the femurs externally rotate, their forward travel will be limited to that which is normal for your anthropometry in a correct squat, whereall of the forward knee travel occurs in the first third or half of the descent. After that, the knees just stay in place and the hips account for the rest of the movement" - quoting Rippetoe from Starting Strength. I bought the book from Amazon. great buy really.

Anthropometry - Wikipedia, the free encyclopedia - means the measurement of the human individual

It is okay for knees to be slightly infront of your toes. It depends on your femur(thigh bone), tibia (shin bone) and trunk (body) dimensions.

If you have long femur but short tibia, your knees might go forward slightly. However, this isn't a concern if you're squatting with proper form.

A tip (although i still need to see you squat) is to push your knees laterally outwards during both the ascend and descend of the squat.. Pushing knee outwards minimize the knee from going too forward.

There are performance issues if you let your knee travel too far forward. But that's for another time. Unless you feel pain in the patella(knee cap) region, you should be alright.

 

[jokerk]

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



Cycle 3 Week 3 Squats


Squats

112.5kg x 5
127.5kg x 3
150kg x 1


Personal Reflections

PR Week continues. Deload and waiting for Cycle 4.

 

[ralliart_ray]

Thanks jokerk, will take how i do my squats next gym session on coming monday. Thank you in advance for the guidance and advices!

Need to see how you squat. Main concern is that you need to be aware where your knees are moving.

"If the knees are moving out as the femurs externally rotate, their forward travel will be limited to that which is normal for your anthropometry in a correct squat, whereall of the forward knee travel occurs in the first third or half of the descent. After that, the knees just stay in place and the hips account for the rest of the movement" - quoting Rippetoe from Starting Strength. I bought the book from Amazon. great buy really.

Anthropometry - Wikipedia, the free encyclopedia - means the measurement of the human individual

It is okay for knees to be slightly infront of your toes. It depends on your femur(thigh bone), tibia (shin bone) and trunk (body) dimensions.

If you have long femur but short tibia, your knees might go forward slightly. However, this isn't a concern if you're squatting with proper form.

A tip (although i still need to see you squat) is to push your knees laterally outwards during both the ascend and descend of the squat.. Pushing knee outwards minimize the knee from going too forward.

There are performance issues if you let your knee travel too far forward. But that's for another time. Unless you feel pain in the patella(knee cap) region, you should be alright.

 

[ralliart_ray]

Thanks jokerk, will take how i do my squats next gym session on coming monday. Thank you in advance for the guidance and advices!

Is this the wrong form??

 

[jokerk]

Is this the wrong form??

how did you feel after this? did your quads ache?

you could take a video again this time with more emphasis on pushing your knees out during the lift. I couldn't notice this in your current video.

 

[jokerk]

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



Cycle 3 Week 4 Squats

Deload

OHP
50 X 5
55 X 5
60 X 5

Paused Squats

90 x 3 (3 secs pause)
105 x 3
120 x 3



Personal Reflections

Can't wait for cycle 4.

 

[ralliart_ray]

how did you feel after this? did your quads ache?

you could take a video again this time with more emphasis on pushing your knees out during the lift. I couldn't notice this in your current video.

Quads dont ache.
Thanks i will give another go this Wed.
Will keep in mind to open my hip slightly wider.

 

[handsomecat]

Quads dont ache.
Thanks i will give another go this Wed.
Will keep in mind to open my hip slightly wider.

seems like your toes are pointing forward. try pointing your toes out about 30 degrees to the side ...

 

[galapogos]

how did you feel after this? did your quads ache?

you could take a video again this time with more emphasis on pushing your knees out during the lift. I couldn't notice this in your current video.

Nothing wrong with pushing your knees in on the ascent to engage your quads more.

 

[jokerk]

Nothing wrong with pushing your knees in on the ascent to engage your quads more.

i do acknowledge that but keeping it very basic for him now. rather than experiencing knee valgus at any point throughout the lift.

 

[jokerk]

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



Cycle 3 Week 4 Deadlifts

Deload

Deadlifts
60 X 5
75 X 5
90 X 5

Cabled Rows

40kg 5 x 10

Ab roll outs

3 x 10



Personal Reflections

Had flu the whole morning. Got enough rest in the afternoon and all good to go.

 

[jokerk]

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



Cycle 3 Week 4 Benchpress

Deload

Benchpress
60 X 5
75 X 5
80 X 5

100kg x 1
120kg x 1 fail

100kg x 7

Pull ups
2 x 10


Personal Reflections

Left lower back pull during the 120kg fail. hope it recovers soon.

 

[thelastname]

Speedy recovery bro