jokerk's worklog

[xerref]

Hey bro,
How you been?
Hope everything's alright mang

lelz, such a coincidence. frigging love single leg press

 

[jokerk]

Hey bro,
How you been?
Hope everything's alright mang

lelz, such a coincidence. frigging love single leg press

hey xerref. getting adjusted to work and other stages of life. Miss being strong

Benchpress
80kg 3 x 5

Chest supported rows
22.5kg 3 x 5

High bar Squats
90kg 3 x 5

It is really challenging to get back the momentum. Anyway for squats, i tried moving my knees inwards before pushing outwards during the ascend. Feels much more natural and easier.

 

[soteyh]

Nice to see you back!

 

[jokerk]

Nice to see you back!

yup glad to lift again. aiming to be more consistent regardless of weights lifted for now.

29/8/2015

High bar squats
95kg 3x5

OHP
55kg 3x5

Deadlifts
100kg 1 x 5

can't trained at work for now due to space constraints. Training at activesg gyms for now

 

[soteyh]

What happened to your "office" gym?

 

[jokerk]

What happened to your "office" gym?

occupied with work stuff now. I just tried training there today.

Squats
100kg x 5
(too demotivated/tired to complete 2 more sets)

Benchpress
85kg 3 x 5

Barbell rows
25kg 2 x 8

Tiring day somewhat. Need to MTFU a little. Hoping for better days. Maybe I should increase volume/decrease intensity in the routine.

 

[jokerk]

Trying this out. Found the template on Strength Standards

Wendler's 5/3/1 + Bodyweight

Benchpress

Warm ups
35kg x 5
45kg x 5
50kg x 3

Working set
55kg x 5
60kg x 5
75kg x 10 (5+)

Chin ups (5+ to Failure), 7
Push ups (5+ to F), 15

Squats

Warm Ups
45kg x 5
60kg x 5
65kg x 3

Working set
70kg x 5
80kg x 5
90kg x 9

Single leg squats (both legs 5+ to F) 6
Sit ups (5+ to F) 30

Feeling rather slow and lethargic today. Could be because i'm recovering from a flu + long hiatus of training + not conducting my warm ups properly.

Should start doing Joe D's limber 11 more frequently. Body feels kinda stiff lately.

Managed to end both squats and bench under an hour...for now.

 

[jokerk]

Wendler's 5/3/1 + Bodyweight

OHP

Warm ups
20kg x 5
30kg x 5
35kg x 3

Working set
40kg x 5
45kg x 5
50kg x 8

Chin ups (5+ to Failure), 8
Dips (5+ to F), 10

Came back from an overseas work trip. Still managing my time to squeeze a training in.

 

[jokerk]

13/9/2015

Wendler's 5/3/1 + Bodyweight

Deadlifts

Warm ups
40kg x 5
50kg x 5
70kg x 3

Working set
80kg x 5
85kg x 5
90kg x 7

HLR x 5

 

[jokerk]

Wendler's 5/3/1 + Bodyweight

Benchpress

Warm ups
35kg x 5
40kg x 5
55kg x 3

Working set
65kg x 3
70kg x 3
80kg x 10

Chins x 6
Push ups x 15

Slowly increasing my work capacity.

 

[jokerk]

Wendler's 5/3/1 + Bodyweight


Squats

Warm Ups
45kg x 5
60kg x 5
65kg x 3

Working set
75kg x 5
85kg x 5
95kg x 7

Sit ups (5+ to F) 60

Doing a 20/10 with the rowing machine. Could only last 4 sets this time around when I really pushed myself.

 

[jokerk]

Wendler's 5/3/1 + Bodyweight


OHP

Warm Ups
25kg x 5
30kg x 5
35kg x 3

Working set
40kg x 5
50kg x 3
55kg x 3

Chin ups 7

Need to get stronger. Taking it one day at a time

 

[xerref]

Did you get injured or something?

 

[jokerk]

Did you get injured or something?

or something haha.

just lost a lot of strength at the moment.finding/building the rhythm/momentum to make a rebound.

 

[jokerk]

Wendler's 5/3/1 + Bodyweight

23/9/2015

Deadlifts

Warm ups
40kg x 5
50kg x 5
70kg x 3

Working set
95kg x 5
110kg x 3
120kg x 5

HLR x 5

25/9/2015

Benchpress

Warm ups

35kg x 5
40kg x 5
55kg x 3

Working Set
70kg x 5
80kg x 3
85kg x 3

85kg x 3

Chin ups x 8
Push ups x 30

 

[xerref]

or something haha.

just lost a lot of strength at the moment.finding/building the rhythm/momentum to make a rebound.

oh. take care man.

 

[jokerk]

Wendler's 5/3/1 + Bodyweight


Squats

Warm Ups
45kg x 5
60kg x 5
65kg x 3

Working set
80kg x 5
90kg x 3
100kg x 5

some skipping.

 

[jokerk]

Wendler's 5/3/1 + Bodyweight


OHP

Warm Ups
25kg x 5
30kg x 5
35kg x 3

Working set
42.5kg x 5
47.5kg x 5
52.5kg x 8

Chin ups 6

 

[jokerk]

Wendler's 5/3/1

6/10/2015

Deadlifts

Warm ups
40kg x 5
50kg x 5
70kg x 3

Working set
85kg x 5
90kg x 5
100kg x 6

 

[jokerk]

Wendler's 5/3/1


Squats

Warm Ups
45kg x 5
60kg x 5
65kg x 3

Working set
75kg x 5
85kg x 5
95kg x 9