WhiteGorilla's Training Log

[WhiteGorilla]

Good to see you logging. I'm trying to get 20 pull ups in one go as well. I'm around 12-13 last time I checked. Such an elusive goal.

Yea it is.
I can't wait to be able to do a few a pull ups when it feels like there's no gravity.
I'm only at 7 or 8 pull ups btw

[jakemcmillan]

Have you considered doing GTG for your pull-ups?

[WhiteGorilla]

Yea but I feel that it is less effective than sticking to a plan based on progression, but if I don't see my pullup numbers go up in a few weeks, I'll consider it.
I see that your whole workout routine is based on GTG but there is still a consistent amount of progression. I feel that if I just did a few pullups every time I passed under my doorway bar, then it wouldn't be the same as doing it in a consistent manner. But Im probably wrong, just a beginner still

[WhiteGorilla]

Thursday, November 12

Squats- 140lbs 5/5/5/5/5
These felt good, good depth. My leg felt much better this time. I'm going to start increasing by 10lbs each workout until I get to 190lbs, maybe more. I used to do 4X12 with 185lbs high bar, but I've lost a lot of strength since then.

Floor Press- 95 lbs 5/5/5/5/5
These are awesome. I like them much better than Bench Press because I have a really weak chest and the little ROM on Floor Press allows me to use more weight than BP, even though its supposed to be the other way around. Anyways, these were easy, great bar speed. Still need to get a flat bench.

Barbell Row- 100lbs 5/5/5/5/5
These were way harder than expected, but I got all the reps with strict form, so movin up.

Pushups- 10/12/8/8/20
Way too easy. the last set was my max effort

Pullups- 4/3/3/4/5
Tough as hell because of the barbell rows. I barely eeked out the 5th rep on the last set with some kipping. Doesn't count

V-ups- 5/5/5
I was going to do hanging leg raises, but I couldn't hold myself up long enough. I'm going to do ab wheel rollouts next workout A

This took me way longer than I expected. 1hr 20 min. That includes my 15 min warm up at the beginning though.

[holvoetn]

Pushups:
2 sets of 8 and then 20 after that ? Hmm ...

Be careful if you never did ab-rollouts before. Start from kneeling position and make sure to keep your core TIGHT. The moment you feel your back is dropping, stop the set.

[Soofy]

I'm doing GTG for pull ups, push ups n pistols. I'm able to do them almost every day because I'm never fatigued and end up doing 70-80 pull ups a day. It's worth giving it a try if your preferred method doesn't deliver.

[WhiteGorilla]

Pushups:
2 sets of 8 and then 20 after that ? Hmm ...

Be careful if you never did ab-rollouts before. Start from kneeling position and make sure to keep your core TIGHT. The moment you feel your back is dropping, stop the set.

I've done ab rollouts many times before. I actually followed Ross Enamait's progressions in Never Gymless and I can do 3/4 of a standing rollout before I drop down to my knees. But for workout A I'll just do 3X10 and progress on reps from there until I can do a full standing one.
Also, the reason I only did 2 sets of 8 pushups before the 20 because the program calls for 10/12/8/8/MAX

[WhiteGorilla]

I'm doing GTG for pull ups, push ups n pistols. I'm able to do them almost every day because I'm never fatigued and end up doing 70-80 pull ups a day. It's worth giving it a try if your preferred method doesn't deliver.

Wow, thats a shitload of pullups every day. It doesn't cause fatigure the next day?
Do you have a set plan where you do like a certain amount of reps every hour or do you just do some every time you walk under the bar?

[WhiteGorilla]

Wow, I need to stop exercising every day. Hopefully it won't hurt my recovery too much since the weights are still low.
Just went skimboarding for an hour and then I have 2 baseball games in a row tomorrow. That will be 5 days in a row without resting my lower body.

[holvoetn]

You'll know when it is too much

[Soofy]

Varies. If it's after the gym then its every hour. If it's my rest day its every time I walk past the bar till I get to 50+. Haven't fatigued yet but I'll rest tomorrow after the pacquiao fight

[WhiteGorilla]

How many do you do at one time?

[Soofy]

6-7

40-60% of my max.

[WhiteGorilla]

@Soofy
That's like my max haha.

I decided to test my one rep max on squats today, and now I'm pissed

Mobility Work
Dynamic Stretching
45lbsX5 95lbsX5 135lbsX4 185lbsX3 225lbsX2 245lbsX1 275lbsX0 275X0 again
The reason I'm mad is because I used to be able to squat 280lbs high bar, somehow I've gotten a lot weaker. I know I could've done 265X1, but thought for sure I was going to do 275 at least, so I made the jump from 245 to 275. I guess technically my 1RM is 245 now Oh well, now next time I test it it will increase a lot.
BTW, i never realized how hard it is to hold that much weight on my back compared to high bar where it's easy. idk if Im doing something wrong or not. Maybe I'll film it. Tomorrow I'm resting, and Monday I start back up with workout B

[Pseudonym]

For what it's worth I tried the 20 pullups program a few months back, was going pretty well until I quit (my fault, exams got in the way of training and eating). Got me from 5-ish to 9 pullups in a couple of weeks.