jokerk's worklog

[jokerk]

12/6/2014

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


Cycle 4 Week 4 Benchpress Deload

Benchpress
50 x 5
60 x 5
75 x 3

100 x 1
110 x 1
122.5 x 1 (PR)

100 x 7
Personal Reflections

damn shag. hope i feel mentally better to train tomorrow. going to check my 1rm for squats tmr.

 

[jokerk]

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


Cycle 4 Week 4 Squats

Squats
60 x 5
75 x 5
100 x 3

155 x 1 fail
160 x 1 fail.

Personal Reflections

edited out

 

[jokerk]

finally joined the 1000lbs club.

122.5 + 150 + 185 = 457.5kg (1006lbs)

all done beltless. I don't think I need to use the belt yet.

aiming to get my squats and deadlifts number much higher.

 

[jokerk]

15/6/2014

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


Cycle 5 Week 1 OHP

OHP
60 x 5
65 x 3
67.5 x 7

60 x 10

some pull ups

Personal Reflections

new week. energy levels pretty low at the moment.

 

[jokerk]

18/6/2014

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


Cycle 5 Week 1 Deadlifts

Deadlift
140 x 5
147.5 x 5
155 x 5

GM
5 x 12

HLR
5 x 10

19/6/2014

Cycle 5 Week 1 Benchpress

Benchpress
90 x 5
97.5 x 5
105 x 7

Spoto Press
100 3 x 3

Personal Reflections

Squeezing workouts before/after work. Mental game.

 

[jokerk]

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


Cycle 5 Week 1 Squats

Squats
120 x 5
125 x 5
130 x 6

some front squats.


Personal Reflections

Not sure why but feel damn shag lately.

 

[jokerk]

23/6/2014

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


Cycle 5 Week 2 OHP

OHP
65 x 3
67.5 x 3
72.5 x 4

Personal Reflections

I remembered feeling super tired that day. Had a mini-jiujitsu tournament the day before.

Today 24/6/2014

Cycle 5 Week 2 Deadlifts

OHP
147.5 x 3
155 x 3
160 x 3

Personal Reflections

Could have pulled more but maybe just haven't recovered proper

 

[jokerk]

25/6/2014

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


Cycle 5 Week 2 Benchpress

BP
97.5 x 3
102.5 x 3
110 x 4

Personal Reflections

Bench numbers still going up up up!

 

[jokerk]

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

Cycle 5 Week 2 Squats

Squats
120 x 3
127.5 x 3
140 x 5

107.5kg x 18. nearly died.

Personal Reflections

alright Ramadan is here. Going to push lifting to late nights.

 

[galapogos]

You should be able to do more than that

 

[jokerk]

You should be able to do more than that

haha thanks Gala. body and mind just didn't feel right at the time.

i'll get this next time!

 

[galapogos]

As a reference, my 5RM is lower than yours, and my max 20RM ever was 112kg.

 

[liftstrong]

hey jokerk, how many bjj trainings do you have per week? can see that you lowered your volume quite significantly (aint doing jack **** program)

 

[soteyh]

Congrats on your thousand achievement!

 

[jokerk]

As a reference, my 5RM is lower than yours, and my max 20RM ever was 112kg.

My body needs to get more adapted to such strength endurance. I'm gradually increasing the 20reps by 2.5kg each time I test it.

hey jokerk, how many bjj trainings do you have per week? can see that you lowered your volume quite significantly (aint doing jack **** program)

Supposedly twice. but i'm bordering fatigue(mental and physical) now. Had an inter-dojo tournament last last Sunday. I played futsal with friends the following Thursday. Then Friday just felt super tired. Recovered enough for squats on Saturday, and Sunday felt damn shagged again.

Congrats on your thousand achievement!

thanks man!

 

[galapogos]

My body needs to get more adapted to such strength endurance. I'm gradually increasing the 20reps by 2.5kg each time I test it.

Yup, definitely. But just a number for you to work towards and beyond

 

[jokerk]

30/6/2014

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


Cycle 5 Week 3 OHP

OHP
67.5 x 5
72.5 x 3
75 x 3

some negative pull ups

Personal Reflections

Training much later in the night. OHP making gains very very slowly.

 

[jokerk]

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

1/7/2014

Cycle 5 Week 3 Deadlifts

Deadlifts
157.5 x 5
165 x 3
175 x 2

GM
40kg 5 x 10

Personal Reflections

slowly but surely mantra playing in my head

 

[thelastname]

Keep going! Indeed slowly but surely. Is it tougher for you to be both fasting and training?

 

[jokerk]

Keep going! Indeed slowly but surely. Is it tougher for you to be both fasting and training?

I have a homegym at home. I train at night. In fact i'm training like now. Resting while on my last set of benchpress!