whistle's training log

Discussion in 'Training Logs' started by whistledixie, Oct 26, 2010.

  1. Totentanz

    Totentanz Super Moderator Staff Member

    Yeah you should definitely get a space heater or something. Some bros say the cold makes you more hardcore, but I used to lift in my garage and winters were terrible. I would get very dizzy during my workouts and I think it hurt my progress overall. I don't know how cold the winters get where you are so maybe it won't be as bad for you, but I would recommend getting a heater if you can.

    My girl and I did korte two winters ago. It ended horribly. We both threw up outside the garage one of the times and it was dead winter, so the puke froze and was there, a constant reminder each day of how grueling korte is, until I finally got a shovel and scraped it all up. So don't do korte during the winter, outside in the cold... just fyi.
  2. TunnelRat

    TunnelRat Active Member

    Oh, yeah, Korte's 3x3! Now there's a program that looks better in the rear view mirror.
    [I think you're supposed to throw up...]
  3. whistledixie

    whistledixie New Member

    Ha! That's hilarious (in hindsight)!

    The only time I ever threw up from a workout was this past summer. I gets pretty hot down here in Atlanta and I was doing crossfit with my buddy outside in my driveway. The crossfit folks seem to hold puking as a badge of honor, but man I never want to feel like I did that day ever again. That seriously can't be good for you.
  4. whistledixie

    whistledixie New Member

    3s: Workout #1 (PM)

    From last night:

    Warm up: Jump rope - 50 singles, stretch

    Standing Shoulder Press - warm up set: 1*5 @ 65 lbs; work set - 5*3 @ 80 lbs
    Back Squat - warm up sets: 1*10 air squats, 1*5 @ 80 lbs, 1*4 @ 105 lbs, 1*3 @ 120 lbs; work sets: 5*3 @ 130 lbs
    Dip - 5*3 @ BW+15 lbs

    Cool down: light power snatch practice (45 lbs - about 30 reps total, I think), rep out push press and squats w/20 lb DBs, knees to elbows*40

    Squats felt amazing last night. I struggled a little with 140 lbs last week for 5. Last night, after a couple of sets at 130, I felt like something must've been wrong last week.

    What changed? A few things: 1) I watched a few videos online last night prior to and reread Rippetoe's Starting Strength squat form stuff. 2) I cleared my mind and thought of the color black while squatting like Seeker talked about a couple of days ago. 3) I hadn't squatted since last Wednesday

    I don't ever recall a time where I have squatted as much as I have during this HST cycle (3X a week, alternating front and back). I think I was squatting too much, so I'm going to simply alternate squats and deads during my next cycle and leave front squats as an every-once-in-a-while cool-down exercise for a little while. I think I'll see more improvement in my squat if I train them a little less.
    Last edited: Dec 7, 2010
  5. TunnelRat

    TunnelRat Active Member

    I used to squeeze my front squats in by using them as my warm-up for back squats.
  6. whistledixie

    whistledixie New Member

    3s: Workout #2 (AM)

    Warm up: 1.something mile tempo run; stretch

    Bench Press - warm up sets: 1*10 @ 75 lbs, 1*5 @ 95 lbs, 1*3 @ 125 lbs; work sets: 5*3 @ 135 lbs
    DB Bent Over Row - 5*3 @ 130 lbs (total)
    Pull-up: 5*3 @ BW+20 lbs

    Cool down: cut down, carry home, and set up Christmas tree!

    Everything feels really good. Steady as she goes!
  7. whistledixie

    whistledixie New Member

    3s: Workout #2 (PM)

    Standing Shoulder Press - warm up set: 1*5 @ 65 lbs; work sets: 5*3 @ 85 lbs
    Deadlift - warm up sets: 1*5 @ 85 lbs, 1*4 @ 115 lbs, 1*3 @ 145 lbs; work sets: 5*3 @ 155 lbs
    Dip - 5*3 @ BW+20 lbs

    Cool-down: metcon circuit - 3 rounds of 10 pushups, 15 Deadlifts (65 lbs), 10 inverted rows, 35 jump rope singles in 7:14; 3 sets of 12 mountain climbers

    Mountain climbers weren't as hard as I remembered. I guess thats a good sign. Inverted rows gave nice burn.

    Everything is feeling great!

    New creatine powder I bought tastes horrible, though.
  8. whistledixie

    whistledixie New Member

    3s: Workout #3

    Didn't have time to post either of these sessions yesterday.


    Warm-up: 1.5 mile jog with doggy

    Bench Press - warm up sets: 1*5 @ 75 lbs, 1*4 @ 105 lbs, 1*3 @ 130 lbs; work sets: 5*3 @ 140 lbs
    DB Bent Over Row - 5*3 @ 135 lbs (total)
    Pullup - 5*3 @ BW+25 lbs


    Standing Shoulder Press - warm up set: 1*5 @ 65 lbs; work sets: 5*3 @ 90 lbs
    Back Squat - warm up sets: 1*10 air squats, 1*5 @ 80 lbs, 1*3 @ 115 lbs, 1*1 @ 135 lbs; work sets: 5*3 @ 145 lbs
    Dip - 5*3 @ BW+25 lbs

    It's getting heavy! Back squat was 20 lbs shy of my best ever 1 rep load. I'm hoping I can get 160 lbs for 3 on Wednesday.

    After I finish the 3s, I'm going to do 2 days of 1s just to get an idea of where my max loads are presently before the Christmas holiday and then I'll SD until New Years.
  9. TunnelRat

    TunnelRat Active Member

    Interesting -- your lifts are just the opposite of mine. I can do squats and deads all day long, but I struggle with my bench press.
  10. grunt11

    grunt11 New Member

    Same here my Bench has always sucked compared to my Squats and Dead Lifts.
  11. whistledixie

    whistledixie New Member

    I consider my squats and deads to be almost embarassing. My bench shouldn't be anywhere near my squat, but yet it is fairly close - if not dead even.

    Maybe it's from all the running. Most of my training for the past few years has been focused on 5K and 10K races and when I would cross-train I would neglect my lower body since I usually had 15 - 20 miles or more of running every week. On a typical week, I would hit the pavement 4 days and do pull-ups, dips, and ab work on non-running days.

    I would say I'm underdeveloped pretty much everywhere - but my squats are disporportionately weak compared to my bench and pullups.
  12. whistledixie

    whistledixie New Member

    3s: Workout #4 (AM)

    Warm-up: 30 minute walk/jog with doggy, coffee (it was like 5 degrees out!!!)

    Bench Press - warm up sets: 1*6 @ 80 lbs, 1*5 @ 110, 1*4 @ 135, 1*1 @ 140; work sets: 5*3 @ 145
    DB Bent Over Row - 5*3 @ 140 (total)
    Pullup - 5*3 @ BW+30 lbs

    Bench press feels really heavy (this is the most weight I've ever pressed), but I think I can add 5 more lbs on Wednesday and 10 more on Friday. I will lift as much as possible on Friday, we'll see where I get.

    Rows feel strong. I think I might be able to go 10 - 20 lbs heavier on those before the 3s are over with.

    Pullups are getting tough. I started to struggle by the 3rd set. I'm hoping to get at least 1 set of 3 with 50 lbs on Friday.
  13. TunnelRat

    TunnelRat Active Member

    Lookin' good!

    If you want a better max on your pullups, try doing them before you do your rows...
  14. Totentanz

    Totentanz Super Moderator Staff Member

    Don't feel bad. Some people are just built better for benching. I know a guy who benches around 400 but struggles to deadlift 315. We like to watch in awe at each other's opposing lifts. I watch him bench and marvel, and he watches me deadlift and just shakes his head in shame.
  15. TunnelRat

    TunnelRat Active Member

    Which is why we do deadlifts... :)
  16. whistledixie

    whistledixie New Member

    3s: Workout #4 (PM)

    From last night:

    Standing Shoulder Press - warm up sets: 1*5 @ 65 lbs, 1*4 @ 80 lbs; work sets: 5*3 @ 95 lbs
    Deadlift - warm up sets: 1*5 @ 95 lbs, 1*4 @ 115 lbs, 1*3 @ 130 lbs, 1*2 @ 150 lbs, 1*1 @ 165 lbs; work sets: 5*3 @ 170 lbs
    Dip - warm up set: 1*3 @ BW; work sets: 5*3 @ BW+30 lbs

    I did a slow ramp up in weight on Deadlifts to reach 170 and they felt great. I'll try to pull 190 on Friday.

    I really like the 3s. I'm not used to playing with weight this heavy. Fun stuff!

    My weight has hovered at 158 for the past week.

    I weighed myself prior to a 5K race on October 9th at 142 lbs. 16 lb gain in 9.5 weeks is pretty crazy. But then again, I've been eating like crazy. Eating everything in sight, really. I hope at least 1/2 of my weight gain has been muscle. I've gained size pretty much all over my body. But I'm still wearing the same pant size, so that's encouraging.
  17. TunnelRat

    TunnelRat Active Member

    Eating is how we grow. Working out helps to determine whether what we eat goes into muscle or fat.
  18. Totentanz

    Totentanz Super Moderator Staff Member

    That is a really impressive weight gain, especially since you report that your waist size hasn't gone up noticeably. I think you've pretty much got HST working well for you now. I made pretty big gains my first few cycles as well. What's your ultimate goal? When I was around 150, all I really wanted was to get to 200. It took me a year or two I believe. It's a nice round number to shoot for. Don't be surprised if you find yourself wanting to be bigger every time you reach a goal though.
  19. TunnelRat

    TunnelRat Active Member

    Or in my case, wanting to get smaller. At 148 lbs I'm about 15 lbs overweight. So far this cycle I've gained three lbs, but lost an inch off my waist.
  20. whistledixie

    whistledixie New Member

    Well, there is fat in my mid section that wasn't there before. But I can still see my abs and all my pants fit well, so it hasn't been that bad.

    My overall goals are to get bigger and get stronger. I'd like to have a greater than 1.5x bodyweight squat - which today would be just under 240 lbs. I want my deadlift somewhere north of that. I want my strict press to be bodyweight or greater. I don't really have a weight goal, per se. I did say that I wanted to gain 20 lbs this winter. That was under the assumption that I wouldn't gain as much strength without gaining some size. But then, you have TunnelRat killing it on all his lifts while pretty much exactly at my former weight. :)

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