Hi all!! My name is Rob and I have been a member her for a while and mainly just read all the great info. Well I have finally decided to post my journal since I got tired of putting it in a word document. After doing the 30 lbs in 30 days routine, I decided to do the original ws4sb routine, now that my groin and knee were healed(loose cartilage underneath knee cap and pulled groin from poor squat form). Well I have been doing it for about 7 weeks now, so I am a little late in posting this but I'm about to start my second wave so that works. Here's a little about myself:
Weight: 173 lbs
Years lifting:2 yrs(6 months seriously)
Bench 1RM: 225 lbs(10/29/08)
Deadlift 1RM: 275 lbs(8/27/08)
Squat 1RM: 255 lbs(8/17/08) <--high box. (estimated max around 205)
Well, since hurting my knee/groin, I have been scared to do squats again as I feel that I will hurt myself again. Until I can find someone to help me with form, I try to incorporate box squats as I am more comfortable with something underneath me(i know this makes me a pussy, but it is what it is).
Since starting WS4SB on 11/3/08, I have rotated flat bench, close grip bench and 2 board press. For flat I finished with 210x3, for close grip I worked up to 195x3, and for 2 board I did 225x2 the first time I did it. For deads, I have pulled 245x3(3rd week back doing them), 2.5" deficit deadlifted 295x3, and snatch grip deadlifted 235x3. Now that I am figuring out what works, I am ready to repeat my cycles, but this time doing each for 3 weeks, doing a 5RM, 3RM, and 1RM. I feel this should help me make better gains.
So, for bench, I will rotate: flat bench, close grip bench, wide grip bench, and incline bench(closer than normal grip).
For lower, I will rotate: conventional deads, deficit deads, snatch grip deads, and rack pulls just below knee. Incorporating lighter box squats afterwards.
Hopefully, members, including those more experienced will chime in with tips and motivation.
Last edited by gatorman2k6; 04-18-2009 at 01:45 PM.
12/31/08- ME Lower
After a crappy upper workout on monday, I was motivated to workout and lift heavy.
Snatch-grip deadlifts(from a 2.5" deficit)
235x3 PR(grip wanted to give out)
decided to take out deficit and pull conventional to get an idea of where I'm at
10 min elliptical
Finally broke 300lbs!!!!!!!!! This was all the weights I have at my house so I was pumped. Now I have an excuse to buy more weights!! My box squats are probably high box squats because I straddle over my bench. Still scared to go heavy on these as to not hurt my knee. Hopefully this semester, I can find someone to teach me how to squat because I really want to incorporate them. Romanian Deadlifts finished me off today, I'm not sure how I found the strength to do leg curls. Overall, I was pumped and am looking forward to Friday's RE Upper workout.
if you're that dedicated to learning how to squat practice it with no weight, all the way to the ground. soon as that becomes second nature add the bar, then add 10, 25s, and so forth. You won't hurt your knee this way and can properly incorporate the squat into your routine.
H: 5'7" W:185
Goals: 495 -315 -585
“Persistence Persistence.” - Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
1/2/09- RE Upper
Seated Military Press
Straight Bar Pushdowns
Lat Pulldowns- V Grip*
5 min elliptical
Overall, this workout tired me out, but I'm happy with it. It is my last workout at home before going back to school and having partners for spots and motivation. The bench felt nice, last set was a little tough but nothing too difficult. I'm really trying to bring up my shoulders and strengthen them which is why I'm adding more sets. The 145x3 was ugly but I got it. The 125x6 was easier than usual, so I'm happy with that. The lat pulldowns and curls are what killed me. I haven't eaten much today, so I'm drained and ready to take it easy and watch some college football. I'm glad my prediction of Ole Miss over Texas Tech is coming true. Can't wait to get back to school and start getting serious again.
Well, today is my last day home before going back to school and I was going to do some heavy bag work for some cardio, but I felt lazy and decided to take it easy. I'm still a little sore from yesterday's work out so I'm not too upset with missing a little cardio workout. I can't wait to get back to school and I found out the gym will be open monday even though classes won't have started. Maybe I will get some cardio in tomorrow after my 4 hour drive.
Back at school now after the usual boring 4 hour drive. Can't wait to work out tomorrow now that I am back and can eat more often. The best part of the day was finding out that I'm going to Costco tomorrow before working out which means free samples and buying food in bulk.
FYI, I start my new cycle tomorrow, I'm thinking up the exercises that I will do right now.
1/5/09- ME Upper
Incline Dumbbell Press
Seated Cable Rows-Hammer Grip
Seated Rear Delt Machine
Hanging Leg Raises
Stationary Bike-20 min
First workout back at school, and I forgot how much more I like lifting at school than at home. I had a spot for once, and some motivation. I was going for a 5RM on bench, and although 195lbs was a PR, I really wish I had gone to 205 because 195lbs was pretty easy. I knew I wouldn't get 205lbs after 195lbs, so I just did some higher rep sets and decided to push it extra hard next week for a new 3RM. I'm a little disappointed with the incline dumbbell press, mainly because I had done 4x8 with 50lbs and it felt a lot heavier this time. Hopefully it's because I haven't done dumbbell work recently, and it will feel better and more normal next week. Other than that, everything was pretty easy and I'll hit more PR's next week. I just didn't want to go full out in my first workout back at school. I'm hoping to hit 215lbsx3 next week.
nice work bro,what are you gonna go for next week?
sounds like a plan,kill it next week!
13min HIIT (20sec sprint,40sec SS)
5min cool down
Nice HIIT session..
what do you do your HIIT on?
Well, once again, PRs are being hit. After tripling 295 from a deficit over break, I wanted to hit it as a 5RM without the deficit this week. The most I had tried before was 275lbs while doing Madcow's 5x5 before hurting my knee. Worked out having a good looking girl in the rack next to mine for extra motivation. Leg presses are more for my knee than anything. It's a little sore right now, so hopefully a little ice will help out. I hadn't done that much volume on leg press before, but I thought it wouldn't hurt. Still trying to work on squat form without a teacher or camera, so it's a little tough. First time doing hyperextensions in about 4 weeks, so those were killer even though I had done that much weight before. Next week they shouldn't feel as bad, and I'm gonna try 4x10. Overall a good workout and I can't wait to hit a new 3RM next week!
Last edited by gatorman2k6; 01-07-2009 at 08:04 PM.
315x3 next week!!
1/8/09- Off Day
Decided to take the day off, so that I could get ready to watch Florida play in the championship. Just as I thought, and predicted at the beginning of the season, Florida won! Tomorrow I will hit the gym hard with my RE Upper day. Go Gators!
1/9/09- RE Upper
Seated Military Press
125x5(last rep grinder)
Tricep Rope Pushdowns
Pretty good workout today, nothing too fancy. Still trying to figure out how to get my seated press to increase. I know I'll be fatigued after bench, but I figured I would make some progress and I seem to be stuck. I've tried changing up the reps too. Lat pulldowns were pretty tough too. I guess with me increasing the weight on bench/seated press, I'm not able to make PRs on every exercise...oh well. And of course, I had to finish with curls for the girls. Probably gonna take the weekend off, or I might get in some cardio. I'm already excited for Monday's ME workout.Just realized diet could be a factor, because I didn't wake up until noon today, so I didn't eat as much as I do on my other lifting days.
Nothing today, but I will probably do some cardio tomorrow so I don't feel so lazy. Then on Monday I'll be ready to lift some heavy(for me) weights.
Nice RE Session brotha,looking forward to seeing some heavy lifts on monday!
1/12/09- ME Upper
Incline Dumbbell Press
Seated Cable Rows-Hammer Grip
Seated Rear Delt
Amazing workout today!!! 215x3 was a 2 rep PR. I knew I had gotten stronger, but this proved it. The best part about it was that my roommate didn't think I could get it and I proved him wrong. However, the 155x11 tired me out, so the incline press is getting tougher and tougher. I'm not down though, because my bench is increasing and that's all I care about. Today was just a day for PRs, I was able to increase the weight on every lift but the incline press, so I am really happy with today's workout. Didn't get in my abs, but it doesn't really bother me. No cardio today, as I was too tired to do any. Tomorrow I'll do a little more than usual. I'm just so happy that I got a new 3RM. Already looking forward to next week's workout!
Nice session bro..
225 next week!