Project State Trooper

Discussion in 'Training Logs' started by HailStorm, Oct 8, 2007.

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  1. HailStorm

    HailStorm OT Supporter

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    Since my goals are coming up faster than I am training to meet them, time to kick it in the ass and hold myself publicly accountable.
    I am 20, male, 6', 188, guessing approx. 18-20% body fat. Pictures coming soon for a baseline.
    These are my goals: http://www.mspta.com/jobs/pdf/Applicant Testing Point Standards.pdf
    I'm currently at:
    Situps: 20
    Pushups: 35
    Sit&Reach: 18"
    1.5 mile: 11:04
    300m: 84s
    Vertical Jump: about 18"
    I need a base. Lifted on and off (mostly off) for the last year or so. Not impressive numbers (150 Squat, 120 Bench, 280 Dead at the max), and I want to do better.
    I am using the Bill Star/Madcow 5x5 Linear. The earliest I would need to test is April, so until then, lift big, eat big, sleep big.

    EDIT: Pictures from about an hour ago. Guess on BF?
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    Last edited: Oct 15, 2007
  2. HailStorm

    HailStorm OT Supporter

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    October 8: Monday
    Squat: 5x70, 5x90, 5x110, 5x130, 5x150. Was struggling to put the last 150 up.
    Bench: 5x60, 5x70, 5x80, 4x90. I started too light, I will adjust that back down on Wednesday.
    Rows: 5x20, 5x25, 5x30, 5x40, 5x50. I had never done these before, I had some left afterwards.
    Core: Weighted sit-ups. 10#, maybe 30* angle, 2x10.
     
  3. HailStorm

    HailStorm OT Supporter

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    October 10: Wednesday
    Squat: 5x70, 5x90, 5x110, 5x110 Felt good.
    Incline Bench: 5x30, 5x40, 5x50, 5x60 I had some left.
    Deadlift: 5x140, 5x170, 5x200, 5x230 230 was hard, but I could have gone heavier.
     
  4. HailStorm

    HailStorm OT Supporter

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    October 12: Friday (I forgot that it was use the weight from your third set, not your fourth. Heh)
    Squat: 5x70, 5x90, 5x110, 5x130, 3x155, 8x130 (Legs were wobbling at the end)
    Bench: 5x40, 5x50, 5x60, 5x70, 3x85, 8x70 (Went up somewhat easily)
    Rows: 5x30, 5x40, 5x50, 5x60, 3x75, 8x60 (Again, forgot what weight I used earlier in the week)
    Core: 1x10 Leg Lifts, 2x10 Situps (1 set weighted 10#)
     
    Last edited: Oct 19, 2007
  5. daneeyah

    daneeyah Guest

    What's your general eating plan? :wavey:
     
  6. HailStorm

    HailStorm OT Supporter

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    Well, I'm on a college campus, with a less-than desirable dining hall. That said, I'm generally leaning towards a bulk.
    Approx. 6 eggs in the morning, 1c Oatmeal, 4c skim milk.
    Lunch and dinner are dependent on what I have available, usually one meal is one piece of bread, a piece of swiss cheese, and some type of lunch meat (usually 3-4 average pieces). 4c skim milk at each meal.
    I really wish they would provide nutritional information...
     
  7. Hamster

    Hamster Active Member

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    I'd recommend incorporating a few CrossFit style routines into your program in addition to what you're doing now with your 5x5 stuff. The routines are geared towards athletic performance, which would help you a lot with goals.
     
  8. daneeyah

    daneeyah Guest

    Well there's web sites out there that can give you a general idea of how many cals, carbs, protein etc your eating.
    Dunno if that helps any but that's what I usually do to log foods that I am unsure about.


    www.calorieking.com
    www.calorie-count.com
    www.thedailyplate.com
     
  9. HailStorm

    HailStorm OT Supporter

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    Hamster: Would this be in addition to the 5x5? If so, when would you recommend I do them? This week, and from hereon out, I'm adding running (M and W evenings and F if I'm in my dorm for the weekend, one day distance, one day HIIT, third...somewhere in the middle? I haven't worked out specifics).
    daneeyah: Definitely gonna check those out! The only down side, is that some things are hard to judge size--eggs come in a huge buffet-style container, and I'm not 100% sure how much I serve myself. 6 was a guess. Measuring a little, the cups hold closer to 2c of stuff. Any hints on how to measure portion size? And if they start providing info, what would be the key stuff: Calories, Protein, Carbs, Fat, SatFat, anything else?
    Thanks!
     
  10. daneeyah

    daneeyah Guest

    Yeah I know it can be difficult especially if your not making the food with your own hands.
    But you can buy a food scale to measure. http://bodytronics.com/CTGY/kitchen_scales?s=g&kw=food+scales&gclid=CKv3vriAkI8CFRUsagodyT7GeQ
    My friend got his from Bed bath and beyond for a nice price.

    And as far as the "key stuff", the four things bold above is what I personally focus on. :dunno:
    But I try to take into consideration the other things as well (like fiber).
     
  11. Hamster

    Hamster Active Member

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    You can do most of the workouts in lieu of your running days - or even on your lifting days if you want to substitute the WOD for your accessory stuff.

    They'll greatly help with your cardiorespiratory endurance in addition to toughness mentally and physically. You can check the crossfit website for demo videos of different routines. You can also check for CrossFit affiliates in your area, I know there are a lot of gyms that offer free saturday workouts.
     
  12. HailStorm

    HailStorm OT Supporter

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    Hamster: I'll see about throwing Crossfit in lieu of running.
    Shit, I just looked closer at Crossfit, that's so being added to my workout. Fits perfectly with my goals. Thank you!
    daneeyah: I'll see what I can do. My main goals now are strength and other tangible gains towards my goals.
     
  13. HailStorm

    HailStorm OT Supporter

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    October 15: Monday
    New Weight: 190
    Squat: 5x75, 5x95, 5x115, 5x135, 5x155 (last two reps took everything I had).
    Bench: 5x35, 5x45, 5x55, 5x65, 5x75, 5x85 (realized partway through I started too light. 85 went up fairly easy, though. Good.)
    Rows: 5x35, 5x45, 5x55, 5x65, 3x75 (I'm losing form as they get heavier, I think I may back down on the weight.)
    Two rounds for time:
    Run 400 meters
    25 pound dumbbell swing X 21 swings
    3 Pull-ups
    I couldn't do the third, I was on the verge of throwing up. And I'm still weak on the pullups.
     
  14. HailStorm

    HailStorm OT Supporter

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    October 17: Wednesday
    Squat: 5x75, 5x95, 5x115, 5x115 (felt good)
    Incline Bench: 5x35, 5x45, 5x55, 5x65 (65 was tough)
    Deadlift: 5x150, 5x180, 5x210, 5x240 (240 went up without much problem, for five was difficult though)
    3x5 Dips supersetted with
    3x5 Pullups (hit 5, 5, 3)
    2x20 Swiss Ball Sit-ups
     
  15. HailStorm

    HailStorm OT Supporter

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    October 19: Friday
    Squat: 5x75, 5x95, 5x115, 5x135, 3x160, 8x115 (Hit all, 160 was hard, but I had some left)
    Bench: 5x45, 5x55, 5x65, 5x75, 3x90, 8x65 (90 was also hard, but I had something left)
    Rows: 5x35, 5x45, 5x55, 5x65, 3x80, 8x55 (near the end of the 8x55 form was getting bad, but hit 'em all).
     
  16. HailStorm

    HailStorm OT Supporter

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    October 22: Monday
    New Weight: 191
    Squat: 5x80, 5x100, 5x120, 5x140, 5x160 (160 was SLOW, but I hit it!)
    Bench: 5x50, 5x60, 5x70, 5x80, 5x90 (90 felt pretty good, had some left)
    Rows: 5x40, 5x50, 5x60, 5x70, 5x80 (the 80 was bad form near the end, and a little wobbly)
    2x10 DB Fly (20#) Supersetted with
    2x10 Tricep Extensions (20#)
    2x10 Weighted, incline situps (10#)
    2x10 Leg Lifts (in the machine that hold your forearms)
     
  17. HailStorm

    HailStorm OT Supporter

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    October 24: Wednesday
    Incline Bench: 5x40, 5x50, 5x60, 5x70 (had some left)
    Squat: 5x80, 5x100, 5x120, 5x120 (felt good)
    Deadlift: 5x160, 5x200, 5x230, 5x270 (270 was SLOW, but I made it! New PR!)
    Pullups: 2x5
    Dips: 2x5
    Leg Lifts: 2x10
    Incline Sit-ups: 2x10
     
  18. HailStorm

    HailStorm OT Supporter

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    October 29: Monday
    Squat: 5x80, 5x100, 5x120, 5x140, 5x160 (felt good, slow)
    Bench: 5x50, 5x60, 5x70, 5x80, 5x90 (same)
    Rows: 5x40, 5x50, 5x60, 5x70, 5x80 (form started to go near the end)
    Circuit:
    4x15 Pushups
    4x20 Situps
    3x3 Pullups

    2 mile run: 19 minutes, about.
     
  19. HailStorm

    HailStorm OT Supporter

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    October 31: Wednesday
    Squat: 5x80, 5x100, 5x120, 5x120 (working on solidifying my form, feels more stable)
    Incline Bench: 5x45, 5x55, 5x65, 5x75 (slow to move near the end)
    Deadlift: 5x180, 5x210, 5x240, 5x280 (again slow, new PR! Grip started to give, though. Should work on that)
    Circuit:
    4x15 Pushups
    4x20 Situps
    3x3 Pullups

    2 mile run: 19 minutes about. I actually lost track of laps, so it was either 2 miles and another 200 or 400 meters, either way, faster than last time.
     
  20. HailStorm

    HailStorm OT Supporter

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    November 2: Friday
    New Weight: 192
    Bench: 5x50, 5x60, 5x70, 5x80, 3x95, 8x70 (95 went up really easy!)
    Squat: 5x80, 5x100, 5x120, 5x140, 3x165, 8x120 (165 went up pretty easy, too)
    Rows: 5x40, 5x50, 5x60, 5x70, 3x85, 8x60 (losing form a little bit on the higher weight)
    Circuit:
    4x15 Pushups
    4x20 Situps
    3x3 Pullups

    2 mile run: little under 16 minutes. Love running to military cadences.
     
  21. HailStorm

    HailStorm OT Supporter

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    November 5: Monday
    Squat: 5x85, 5x105, 5x125, 5x145, 5x165 (165 went up slow, but it felt more solid)
    Bench: 5x55, 5x65, 5x75, 5x85, 5x95 (95 was hard, but not that hard)
    Rows: 5x45, 5x55, 5x65, 5x75, 5x85 (85 I lost form, this is a common trend...)
    Circuit:
    5x20 Situps (on swiss ball, those hurt!)
    5x20 Pushups
    3x3 Pullups

    2 mile run: 16:15 I think. Or was it 15:15. My watch sucks for minute hand measurements. Either way, around there.
    Starting the swimming tomorrow, too. I was up in the morning, went to the locker room, changed, and couldn't find the pool, so I changed back, then I went looking for the pool a little harder, and found it. So, I'll be there tomorrow morning...
     
  22. HailStorm

    HailStorm OT Supporter

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    November 6: Tuesday
    15 minutes swimming.
    Ouch, that hurt. I think I got in 175 yards. I can only do better in the coming days, weeks, months. Shoulders and chest hurt. Either from the pushups, or the swimming.
     
  23. HailStorm

    HailStorm OT Supporter

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    November 7: Wednesday
    15 minutes swimming. Pulled off 250 yards, I think. At this point, I'm working on technique over speed.
    Pains: Chest, Arms, Abs.
    Squat: 5x85, 5x105, 5x125, 5x125 (felt good to stretch everything out)
    Incline Bench: 5x50, 5x60, 5x70, 5x80 (SLOW)
    Deadlift: 5x180, 5x220, 5x250, 5x290 (290 moved pretty slow, but once up, it went without much of a problem. Grip is still a weak point)
    Circuit:
    5x20 Situps (swiss ball)
    5x20 Pushups
    3x3 Pullups

    2 mile run: around 16 minutes. Little over or a little under, can't remember. Still loving military cadences.
     
  24. HailStorm

    HailStorm OT Supporter

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    November 8: Thursday
    15 minutes swimming. 250 yards, again. Or was it 300. Not sure. I'm working more on technique. Need to figure out how to breathe and not ingest water...
     
  25. HailStorm

    HailStorm OT Supporter

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    November 9: Friday
    10 minutes swimming. Felt embarrassed next to guys from the swim team, and I was in the lane right next to the swim coaches. Fuck that. Did 150 yards, hard though.
    Squat: 5x90, 5x105, 5x125, 5x145, 3x170, 8x125 (went up without much problem)
    Bench: 5x55, 5x65, 5x75, 5x85, 3x100, 8x75 (not too bad, either)
    Rows: 5x45, 5x55, 5x65, 5x75, 3x90, 8x65 (form still sucks. Fuck this, I'mma keep going up, but I'll probably miss some sets)
    Circuit:
    5x20 Situps (swiss ball)
    5x20 Pushups
    3x3 Pullups

    2 mile run: 16:25. Not bad with a hard (for me) leg day right before. Finished all this in about an hour.
     
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