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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.

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.

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, 07:48 PM

Nice work, not sure I've ever seen someone do a one-legged deadlift. I'm having a hard time visualizing that one.

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.

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.

Good luck with your goals man.

Good luck with your goals man.

Thanks, I appreciate the support!

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, 12:55 PM

very nice session, congrats on the PR

very nice session, congrats on the PR

Thanks, it's always great hitting a PR.

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.

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).

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?

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).

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, 08:14 PM

Nice work, what kind of practice is your rotation?

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

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.

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.

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, 02:48 PM

nice work, just goes to show you never know how the session is going to go until you get under the bar

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.

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

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.

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.

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.

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

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.

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.

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