WhiteGorilla's Training Log

[WhiteGorilla]

Yea this is the third time I've tried the program. The other two times I quit after a week because I really hated doing 5 sets of pull ups three times a week, but now that I'm doing SL three times a week, it's way easier.
5 to 9 pullups in two weeks is really good, and I can't imagine that in just 4 more weeks, it would be possible to do another 11 pullups which is why my goal is to do 15 pullups in six weeks.

[WhiteGorilla]

Monday, November 16

Squats- 150lbs 5/5/5/5/5
They were okay, but I'm not sure on form. I work out alone so nobody can take a video of me, and all I have is my phone to take a video and I can't set it against anything without it falling over.

OHP- 60lbs 5/5/5/5/5
These were still easy, but much slower bar speed from last time.

Deadlift- 195X5
This was heavy, and my fingers were slipping, but I got it done with good bar speed and good form.

Pull ups- None, I couldn't even do more than 2 after deadlifts for some reason. This is my least favorite exercise with pushups at a close second.

Pushups- 11/15/9/9/18
Nothing special here, I hate bodyweight exercises.

Plank- 3X45 seconds

This workout took a little over an hour with a long warmup that included mobility drills and dynamic stretches.

[Mackadocious]

No pullups is a sure sign of a good workout. I tried doing some during an A workout right after inverted rows, not happening.
Hang in there, pullups are great and once you are able to do a lot of them you'll change your mind on how you feel about them. If your goal is to get 20 in your first set you'll need to think a little bit more positive about them.
I've been stuck with them too, but I am sure it's the other lifts that are hindering my progress. I used to be able to do 8 no problem now I am lucky if I get 5. I tried the "Grease the Grove" for a few weeks and had a very hard time with 10 sets of 3.
Just keep at it, you'll get there.

Mack

[holvoetn]

Are you already using chalk ? That might help to fix the slipping of the fingers for now.

[Soofy]

You could always do pull ups after weightlifting in the evening or when you're around a bar.

[WhiteGorilla]

@Mack
Thanks for the advice

@H
No chalk yet. Need to get some asap.

@Soofy
That's a good idea because I have a doorway pullup bar, but by then, I'm tired and wouldn't have the postworkout shake to drink after it, but I might try it.

[muddy]

If you get some chalk, pick up one of those 5 gal buckets from Home Depot (or whatever hardware store). They usually sell them for a few bucks. You can dump the chalk in there and it keeps it pretty well contained, and it won't tip over too easily.

I hear ya on hating pullups. I'm not a fan of them either. I only get motivated to do them because people swear they help the dl and bp.

[atypical1]

You only hate them because you aren't good at them yet. That will soon change though as you get stronger and you will learn to love them. You're doing really well so far and you're keeping your workouts nice and short.

james

[WhiteGorilla]

You only hate them because you aren't good at them yet. That will soon change though as you get stronger and you will learn to love them. You're doing really well so far and you're keeping your workouts nice and short.

james

Thanks James
I know you're right about the pullups, but it's just so hard to get pumped up to do them. I'll try to think about how much I'll love being able to do 20 in a row today when I do them. Hopefully it will keep me motivated.

[WhiteGorilla]

If you get some chalk, pick up one of those 5 gal buckets from Home Depot (or whatever hardware store). They usually sell them for a few bucks. You can dump the chalk in there and it keeps it pretty well contained, and it won't tip over too easily.

I hear ya on hating pullups. I'm not a fan of them either. I only get motivated to do them because people swear they help the dl and bp.

Do you get your chalk online or at a store? I got one of those 5 gal buckets from home depot for 2 bucks, but I don't know of any stores that sell chalk. I guess I should order some from the internet.

[muddy]

I ordered mine online when muscledriverusa.com was having a sale on it. I tried to find it locally, but it was becoming a hassle...

[WhiteGorilla]

Wednesday, November 18

Squat- 160lbs 5/5/5/5/5
Felt tightness in my left hamstring. Other than that, the form was okay, but my back was really sore afterwards.

Floor Press- 100lbs 5/5/5/5/5
Still easy. I discovered the amazingness of listening to music that pumps me up during my workout during the second set. I always used to think that it wouldn't matter if I listened to music, but it definitely helps.

Barbell Rows- 105lbs 5/5/5/5/5
Yea boy! The music pumped me up and I finally did these without any cheating. I've always used hip extension on this exercise, but I felt strong today.

Pushups-BW 14/14/10/10/16
That last set was until true muscular failure.

Pullups-BW 3/2/3/2/3
I moved to the 3-5 pullups category because I can't do 6-9 pullups late in my workout.

Ab Rollouts 8/8/6
The last two reps on the last set were horrible, didn't even use my core, so didn't count them.

This workout lasted 1hr 17 min including a 20 min warmup. Overall I'm happy about it.
BTW Muddy, I found some lifting chalk on ebay, it was really cheap, so I'll have that next Wednesday.

[Pseudonym]

1hour 17 eh. Thats pretty impressive considering you are doing 5 sets of absolutely everything (apart from ab rollouts). Takes me 2 hours to do a 3x5 workout with just three lifts, a warmup, and one assistance exercise. Your plate changes/rest times must be really quick!

[WhiteGorilla]

Yea, the actual workout apart from the mobility exercises at the beginning only takes 1 hr but that's because I'm keeping the rest times to a minute or min 30sec while the weights are still light to keep the workouts semi intense

[WhiteGorilla]

Friday, November 20

Squats- 170lbs 5/5/5/5/5
These were awesome. Felt really light. This is also 1Xbw and I'm still adding 10lbs per workout. Im progressing fast.

OHP- 65lbs 5/5/5/5/5
These felt really good. Explosive bar speed.

Deadlift- 205lbs X 5
These went up fast, but felt really heavy. My chalk hasn't arrived yet, and I got some bad blisters.

Pushups 14/16/12/12/20
These were much better than last time.

Pull ups 3/3/2/3/3
Still easy. I'm now using my doorway pullup bar instead of putting the olympic bar on the top part of the squat rack.

Plank- 3X45 sec
Same time, shorter rest periods. Should have done more time, they were easy.

This workout took 1hr 30min, but half of that was pushups and pullups and planks. By the end of next week, I'll be squatting 200lbs.