jokerk's worklog

[HerbSeller]

video of me lifting things up and putting them down.

strong ohp TS!

 

[manlet]

video of me lifting things up and putting them down.

Strict form sia. Beard power

 

[jokerk]

11/12/2014

31minutes' Leangains RPT Chest Day Week 4

Benchpress
100kg x 6
90kg x 7

Inclined Bench Press
70kg x 6
60kg x 7

Power cleans practice 60kg x 6

Some pull ups

some lateral raises.

Personal Reflections
Recovering from diarrhea. body still feels weak..

 

[jokerk]

13/12/2014

31minutes' Leangains RPT Leg Day Week 4

Squats
140kg x 8 (PR rep)
125kg x 7

Some knee extensions


Personal Reflections
saved up energy for the following day. check out the next post.

 

[jokerk]

14/12/2014

Play time at SOS

Tyre flips x 7

Prowler sprints with 20kg

TGU 8kg, 12kg,16kg,24kg,32kg, 36kg.


Some sledgehammers
Some rope climbs

 

[jokerk]

Random workout

21/12/2014

OHP
Warm up

20kg x 5
40kg x 5
50kg x 3
60kg x 3

70kg x 1
75kg x 1
80kg x 1
85kg x 1

60kg x 14

 

[xerref]

just saw your kneeling box jumps off facebook.. impressive shiat bruh!

 

[Bear943]

Where do you train with the tyres and all?

 

[galapogos]

He mentioned Solitude of Strength.

 

[jokerk]

He mentioned Solitude of Strength.

Where do you train with the tyres and all?

yup what gala said. not so often though. maybe in the near future when i want to go on an oly lifting training routine.

just saw your kneeling box jumps off facebook.. impressive shiat bruh!

thanks xerref. yeah found these useful to feel more "powerful".


Anyway back from overseas assignment. I've been reading up Pavel Tsatsouline "Enter the Kettlebell".

I'm going to start Dan John's 10000 KB swing workout with my 24kg KB.

Time to be a Girevik

 

[xerref]

which variant of the swing does alphafit teach?

I tried that challenge but lowered the weight and switched to one handed swings vs 2-hands halfway thru. I think my form also needs some working on, the perils of being self-taught

For one arm swings, I found it easier and more natural tbh to use the kettlebell sport style swing over the hard style swing.

 

[jokerk]

which variant of the swing does alphafit teach?

I tried that challenge but lowered the weight and switched to one handed swings vs 2-hands halfway thru. I think my form also needs some working on, the perils of being self-taught

For one arm swings, I found it easier and more natural tbh to use the kettlebell sport style swing over the hard style swing.

I didn't know there were different styles. But I looked them up and I think they taught me the girevoy sport swing.

I'm not too sure about the breathing though. The trainer taught me to breathe out at the top and at the bottom.

 

[jokerk]

Dan John's 10000 swing challenge Day 1

24kg KB

10 swings

60kg x 1 OHP

15 swings

60kg x 2 OHP

25 swings

60kg x 3 OHP

50 swings

5 sets

Total swings 500

Personal Reflections
I took about 1.5 hours. Spent more time resting. Aiming to shorten the time as I progress. I need to get gloves though. Calluses are cool and manly until they degrade my performance.

Currently using a double-handed swing. Dan John posted in strongfirst forums that is how it is supposed to be.

 

[jokerk]

Dan John's 10000 swing challenge Day 2

24kg KB

10 swings

24kg x 1 Dip

15 swings

24kg x 2 Dip

25 swings

24kg x 3 Dip

50 swings

5 sets

Total swings 500 for today. Polar heart rate indicated 993kcals burn, 172 bpm highest heart rate, averaging 133bpm.

Total swings 1000.

Personal Reflections
I took about 1hr 15 mins hours. The very last set took a lot from me though. I felt my forearms burning. I've read in the forums that the first week is the toughest. Need to turn up my mental game and keep this up.

 

[xerref]

How much rest are you taking between sets?

 

[jokerk]

How much rest are you taking between sets?

About 3 minutes. Usually I let my heart rate go down to 100-110 then I'll start swinging again. Its the 50 reps set that really hits hard

 

[xerref]

Interesting way to set your rest times, will definitely try that out.. I usually just skip some rope or walk a loop to shake out the arms. My hamstrings are usually the first to go though.

oya, I think dan john also posted a swing/goblet squat circuit.. really helps fry your forearms.
basically start with 1 squat 10 swings and work your way to 10 squats 1 swing, but never putting down the bell.

 

[jokerk]

1/1/2015

Dan John's 10000 swing challenge Day 3

24kg KB

10 swings

24kg x 1 Goblet Squat

15 swings

24kg x 2 Goblet Squat

25 swings

24kg x 3 Goblet Squat

50 swings

5 sets

Total swings 500

Cumulated swings 1500

Personal Reflections
Took 50 mins this time. I was swinging with a friend. Social factor plays a part.

Felt less tired but I still need to get gloves.

 

[jokerk]

4/1/2015

Dan John's 10000 swing challenge Day 4

24kg KB

10 swings

10kg x 1 Chin ups

15 swings

10kg x 2 Chin ups

25 swings

10kg x 3 Chin ups

50 swings

5 sets

Total swings 500

Cumulated swings 2000

Personal Reflections
Took about 55 mins but max heart rate hit 180, average heart rate was 144bpm.

 

[jokerk]

6/1/2015

Dan John's 10000 swing challenge Day 5

24kg KB

10 swings

70kg x 1 OHP

15 swings

70kg x 2 OHP

25 swings

70kg x 3 OHP

50 swings

5 sets

Total swings 500 30 70kg OHP

Cumulated swings 2500

30 70kg OHP

Personal Reflections

I found out after a few swings how to activate my glutes and hamstrings more. Because my back ached less when I used them. Purely anecdotal.