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OLB
01-14-2011, 04:56 PM
Hey everyone! Any advice or input is greatly appreciated.

Age: 20
Height: 5'10"
Weight: 188 lbs

I haven't been going to the gym too consistently towards the end of fall semester, but going 4X a week is a main priority now. Recently, I've been following a modified WS4SB template and hopefully some PR's will come rolling along.

OLB
01-14-2011, 05:09 PM
1/14/11 (Fri)

Speed Bench
135 X 3 for 9 sets

Overhead Press
155 X 5
155 X 5
155 X 6

Pullup
Bodyweight X 10, 10 ,10

Bench Press (2 sec. pause at bottom)
135 X 5, 5, 5, 5

Seated DB Press
60 X 10, 10

Overhead Barbell Hold
135 X 1 min, 1 min


This was my Overhead/DE Bench day. Overhead pressing seemed pretty good today, since I may have been able to get another rep or so on my last set. The overhead static holds were a killer though.. my arms were shaking by the end of the sets lol.

OLB
01-15-2011, 09:21 AM
1/15/11 (Sat)

Low Box Squat
205 X 3, 3, 3

Speed Deadlift (2 plate deficit)
225 X 2
225 X 2
225 X 2
225 X 2
225 X 2
250 X 1
250 X 1
250 X 1

Single-Leg Deadlift
115 X 5, 5, 5

Pullup
BW X 10, 10, 10

Barbell Curl
95 X 5, 5, 5


Pretty easy DE day for me, although SLDL's are tough on the lower back.

StLRPh
01-15-2011, 06:48 PM
Nice work, not sure I've ever seen someone do a one-legged deadlift. I'm having a hard time visualizing that one.

OLB
01-18-2011, 12:56 PM
Nice work, not sure I've ever seen someone do a one-legged deadlift. I'm having a hard time visualizing that one.

Thanks. Well it's like a split squat with one leg resting on a bench.

OLB
01-18-2011, 01:07 PM
1/18/11 (Tues)

Because of MLK day, community gym was closed on Monday. I'm at school now, and I'll be going to the school gym until May.

Bench
135 X 5
185 X 5
205 X 3
225 X 1
235 X 3

Incline Bench
155 X 9, 9, 10

Pullup
BW X 10, 10

Barbell Row
135 X 5
185 X 5
205 X 5
225 X 5
135 X 10, 10

Decline Bench
175 X 10, 12

DB Rolling Extension
40 X 10
45 X 8, 8


I did some light stretching afterwards. Man, that flat bench was really crappy. I used a bench that was too low for my height (lower than my knees). It probably cost me a good rep, so I'll probably never use that one again. Other than that, it was pretty good considering I finished in under an hour.

Coke
01-18-2011, 08:35 PM
Good luck with your goals man.

OLB
01-19-2011, 11:29 AM
Good luck with your goals man.

Thanks, I appreciate the support!

OLB
01-19-2011, 11:34 AM
1/19/11 (Wed)

Squat
135 X 5
185 X 5
205 X 5
225 X 3
245 X 2
265 X 1
295 X 1
315 X 1
325 X 5 (PR)

Front Squat
135 X 10, 10, 10, 10

Pullup
BW X 10, 10

Deadlift
225 X 5, 5, 5


I hit a PR on squats today. I hit this weight 2 years ago as a freshman, but I was about 10 lbs heavier. I felt pretty light, probably 185 lbs max. Everything else was for assistance (I wanna always deadlift something no matter how light), and I was done in under an hour.

StLRPh
01-19-2011, 11:55 AM
very nice session, congrats on the PR

OLB
01-21-2011, 08:30 AM
very nice session, congrats on the PR

Thanks, it's always great hitting a PR.

OLB
01-21-2011, 08:35 AM
1/21/11 (Fri)

Speed Bench
135 X 3 for 9 sets

OH Press
165 X 5
165 X 5
165 X 5

Pullup
BW X 10, 10, 10

Seated Incline Press
180 X 12, 12, 8

Seated Row
180 X 10, 10, 10

DB OH Press (single arm)
60 X 10, 8


I got a PR in terms of OH Press 3 X 5. Again, a little short of what I was able to do before (195 X 3), but inching closer to my goal of 225! It snowed heavily in the morning, but that will NEVER stop me from going to the gym (unless it's closed lol). I was done in about an hour.

OLB
01-22-2011, 09:49 AM
1/22/11 (Sat)

High Box Squat (Parallel)
225 X 3
225 X 3
225 X 3
225 X 3
225 X 3

Speed Deadlift
(2 plate deficit)
225 X 1
225 X 1
225 X 1
225 X 1
225 X 1
250 X 1
250 X 1
250 X 1
(3 plate deficit)
250 X 1
250 X 1
250 X 1

Pullup
BW X 10, 10, 10

DB Split Squat
40 X 10, 10, 10

Hammer Curl
40 X 10, 10, 10


I arrived at the gym at 10:06, a few minutes before it opened. And for a few minutes, I was the only one lifting. It felt really really good. Today was DE lower body, so nothing challenging except maybe the split squats. I was done in exactly 59 minutes. I also weighed a little over 190 lbs @ the gym (I killed half a box of cereal right before sleeping last night rofl).

OLB
01-27-2011, 06:30 AM
1/24/11 (Mon)

Bench Press
235 X 3 (failed 4)

DB Press
75 X 10, 9, 7

Chest Supported Row
70 X 10, 10, 10

Face Pull
55 X 10, 12, 12

Decline Bench
185 X 10, 10, 7

Pullup
BW X 8, 8


I was very tired this day. Bench is starting to get stuck again. Maybe I should start over with a lighter percentage?

OLB
01-27-2011, 06:36 AM
1/26/11 (Wed)

Deadlift
135 X 5
185 X 5
205 X 5
225 X 3
275 X 2
295 X 1
315 X 1
335 X 1
350 X 1
365 X 8

Barbell Step-up
155 X 15, 15, 15

Pullup
BW X 10, 10

Farmer's Walk


Today was pretty good. Deadlift felt light and I had plenty left in the tank. This may be a PR, but I'm not really sure. This workout was nice and quick and I did some conditioning (farmer's walk with 100 lb DB's).

OLB
01-28-2011, 04:50 PM
1/28/11 (Fri)

OH Press
165 X 5
165 X 5
165 X 5 (failed 6)

Speed Bench
9 sets of 135 X 3

Close Grip Floor Press
135 X 5
185 X 5
205 X 6
185 X 9

Pullup
BW X 10, 10, 10

Weighted Ab Machine
100 X 10
120 X 10
130 X 10
140 X 5


My rotation schedule was supposed to be from 9:00 AM to 5:00 PM, but they let me out at 12:45 on the first day! So I went to lift a little earlier than I had planned, but I felt some sluggishness. I've been going at it for close to 2 months straight, and a deload week sounds pretty good for the near future. I couldn't get past midpoint on OH for the 6th rep, so I hit the same thing as last week. And bench doesn't seem to be improving either. I've been bench pressing with a pretty close grip this whole time and I'm thinking about widening a bit and using a false grip. Overall, today wasn't too bad.

StLRPh
01-28-2011, 07:14 PM
Nice work, what kind of practice is your rotation?

OLB
02-01-2011, 01:04 PM
1/29/11 (Sat)

Box Squat (low)
205 X 3
205 X 3
205 X 3
205 X 3
205 X 3

Deficit Deadlift
225 X 1 (1 plate)
245 X 1
265 X 1
265 X 1 (2 plates)
265 X 1
265 X 1
265 X 1
265 X 1
225 X 3
225 X 3

Pullup
BW X 10, 10

Seated DB Curl
25 X 10
35 X 8
45 X 5

Incline DB Curl
25 X 10, 10

OLB
02-01-2011, 01:12 PM
1/30/11 (Mon)

Bench Press
135 X 5
155 X 5
185 X 3 (1 board)
205 X 2
225 X 1 (2 board)
240 X 1
255 X 3
225 X 5

CG Incline Bench
175 X 5
185 X 5, 5, 5

DB Row
100 X 12, 12, 12

Rear Delt Fly
20 X 12, 12, 12

Tate Press
30 X 12, 12, 12


My upper body pressing stalled in every way possible, so I will have a deload week starting next Monday. I did a superset with the rows with the flyes, so it felt pretty tired afterwards. After the deload week I am planning to use a new template that is hopefully more suitable for me. It gives me an extra day of rest between the DE and ME Bench days which may be better.

OLB
02-01-2011, 01:14 PM
Nice work, what kind of practice is your rotation?

I am a 3rd year pharmacy student, so I just started my experimental rotations. Right now I go to a rehab hospital and for the second half of the semester, I'll be going to a CVS.

OLB
02-02-2011, 01:12 PM
2/2/11 (Wed)

Squat
135 X 5
185 X 5
205 X 5
225 X 3
245 X 2
265 X 1
285 X 1
305 X 1
315 X 1
335 X 4 (PR)
225 X 10

Good Morning
135 X 10, 10, 10

Pullup
BW X 10, 10, 10

Farmer's Walk
100 X 3 laps, 3 laps


I felt like crap this morning and was in no shape (mentally) to squat. I still ended up with a PR at my bodyweight of 189 lbs and I felt great afterwards. I saw the stars on the 3rd rep of 335 and I squeezed out one more rep. Now off to studying...

StLRPh
02-02-2011, 01:48 PM
nice work, just goes to show you never know how the session is going to go until you get under the bar

OLB
02-04-2011, 02:21 PM
2/4/11 (Fri)

OH Press
175 X 5

Speed Bench
9 sets of 135 X 3

Pullup
BW X 10, 10, 10

DB OH Press
60 X 12, 11, 10

Seated Cable Row
195 X 10, 10, 10


Today was a good day, considering my OH went up. Some old lady kept trying to have a long conversation with me so I just blasted my ipod to stayed focused. I was done in under an hour with plenty left in the tank. I checked my weight at home and it was 188.7.

OLB
02-09-2011, 01:08 PM
2/5/11 (Sat)

Box Squat
225 X 2
225 X 2
225 X 2
225 X 2
225 X 2

Speed DL
225 X 1 (2 plate deficit)
255 X 1
255 X 1
255 X 1
255 X 1
255 X 1
255 X 1

Chinup
BW X 10, 10, 10, 10

Swiss Ball Crunch
BW X 20
30 X 20
40 X 20

OLB
02-09-2011, 01:13 PM
2/7/11 (Mon)

Floor Press
135 X 5
185 X 3
205 X 2
225 X 1
235 X 1
245 X 1
255 X 1
265 X 1
275 X 1 (PR)
245 X 5 X 1

DB Press
70 X 10, 10, 10

DB Row
100 X 12, 12, 12

Rear Delt Fly
20 X 12, 12, 12

Scarecrow
12 X 10, 10, 10


I know, I was supposed to deload! But I felt energized and motivated -- so no deload week for now. I hit a PR on the floor press (good sign) and I tried Results for the first time prior to training. I felt a tingling sensation during the first half hour, which was probably the beta-alanine? Anyways, it was a pretty good workout. I paused on the bottom for the DB Press, and I supersetted the rows with the rear delt fly.

OLB
02-09-2011, 01:17 PM
2/9/11 (Wed)

Squat
135 X 5
185 X 5
205 X 3
225 X 3
255 X 2
275 X 1
295 X 1
315 X 1
335 X 3, 3, 3
305 X 5 X 1

Barbell Stepup
165 X 12, 12, 12

Pullup
BW X 10, 10, 10

Weighted Situp
12 X 10
20 X 6, 6


It was a pretty good day in terms of squatting. I don't think I ever attempted 335 X 3 for 3 sets before, so it's possibly a PR. Everything felt pretty easy, besides the weighted situps. Holding a medicine ball behind your head is pretty damn difficult! I think I finished relatively quickly, probably under an hour.

OLB
02-11-2011, 03:10 PM
2/11/11

Speed Bench
135 X 6 X 3

OH Press
95 X 5
115 X 3
135 X 2
145 X 1
160 X 1
175 X 1
185 X 3

Weighted Pullup
35 X 5, 5, 5
25 X 5, 5, 5

Seated DB Clean and Press
50 X 6, 6, 6


Nothing too special here. I'm starting to get close to my limit in OH pressing though.

OLB
02-14-2011, 08:18 PM
2/12/11 (Sat)

Low Box Squat
225 X 2
225 X 2
225 X 2
225 X 2
225 X 2
225 X 2

Speed DL
225 X 1 (1 plate deficit)
245 X 1
265 X 1
265 X 1
265 X 1
265 X 1
265 X 1
265 X 1

Chinup
BW X 10, 10, 10

Barbell Lunge
115 X 10, 10, 10

Incline DB Curl
35 X 8, 8, 8

OLB
02-14-2011, 08:23 PM
2/14/11 (Mon)

Floor Press
135 X 5
185 X 3
205 X 2
225 X 1
235 X 1
245 X 1 (7 sets)

DB Press
80 X 10, 10, 9

DB Row
100 X 13, 12, 12

Rear Delt Fly
20 X 13, 12, 12

Pullup
BW X 3 (10 sets)

Scarecrow
15 X 10, 10, 10


I supersetted the rows and flyes again, and since I was too tired to do pullups normally, I did low reps for 10 sets with short rest. I'm gonna do 1 more week of floor press before switching my ME exercise to flat bench.

OLB
02-16-2011, 08:21 AM
2/16/11 (Wed)

Deadlift
135 X 5
185 X 5
205 X 5
225 X 3
275 X 2
295 X 1
315 X 1
335 X 1
355 X 1
385 X 1
405 X 6 (PR)

Pullup
BW X 10, 10

Split Squat
40 X 10, 10, 10

Weighted Situp
12 X 10, 10

Upright Row
45 X 10
95 X 8, 8
45 X 10


Today was pretty good morning workout. I had a nice big bloat from overeating the night before (extra energy :)). Deadlifting felt very easy, probably because I do deficit DL's so often. I probably had a good 1-2 reps left in the tank. Workout lasted less than an hour and I weighed about 192. I'm gonna try maxing out sooner or later, but ideally I want to weigh less than 185. I realized I'm closer to a 500 deadlift than I thought.