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Thread: OLB Lifting Journal

  1. #1
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    OLB Lifting Journal

    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.

  2. #2
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    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.

  3. #3
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    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.

  4. #4
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    Nice work, not sure I've ever seen someone do a one-legged deadlift. I'm having a hard time visualizing that one.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
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  5. #5
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    Quote Originally Posted by StLRPh View Post
    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.

  6. #6
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    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.

  7. #7
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    Good luck with your goals man.

  8. #8
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    Quote Originally Posted by CoCoa View Post
    Good luck with your goals man.
    Thanks, I appreciate the support!

  9. #9
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    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.

  10. #10
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    very nice session, congrats on the PR
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
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  11. #11
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    Quote Originally Posted by StLRPh View Post
    very nice session, congrats on the PR
    Thanks, it's always great hitting a PR.

  12. #12
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    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.
    Last edited by OLB; 01-21-2011 at 10:40 AM.

  13. #13
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    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).

  14. #14
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    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?

  15. #15
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    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).

  16. #16
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    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.

  17. #17
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    Nice work, what kind of practice is your rotation?
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  18. #18
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    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

  19. #19
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    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.

  20. #20
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    Quote Originally Posted by StLRPh View Post
    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.

  21. #21
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    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...

  22. #22
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    nice work, just goes to show you never know how the session is going to go until you get under the bar
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  23. #23
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    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.

  24. #24
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    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

  25. #25
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    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.

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