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Thread: Numbers after a year of WBB1

  1. #1
    Not Done Yet ShockBoxer's Avatar
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    Numbers after a year of WBB1

    The jury is out whether this was a good year or a great year (it can't be a bad year because it's the year I started lifting). Where am I lacking and how can I improve it?

    Starting Weight: 180 @ 30% bf (at least) (lbm 126)
    Current: 160 @ 18% (lbm 131)
    Lowest: 155 @ 18% (lbm 127)

    Day One (start, current, max)

    Flat Barbell Bench Press : 2x8x95, 5x5x165, 5x175
    Low Incline Dumbbell Press : 2x8x40s, 2x8x50s, 5x60s
    Dips : 2x6, 2x8xBW+40, n/a
    Chin ups : 2x6xBW-80, 2x6xBW (fatigued), 18xBW (unfatigued)
    Deadlifts : 2x6x110, 5x5x225, 5x300 in 180 sec
    Barbell Rows : 2x6x90, 2x6x150, 5x160
    DB Shrugs : 1x10x50s, 2x10x100s, 1x15x100s

    Day Three
    Squats : 2x8x160 (smith), 20x160 (real), unknown
    Hack Squats : 2x6x90, 2x8x235, unknown
    Leg Curls : I don't do them
    Straight Legged Deadlifts :2x6x80, 2x8x235, unknown
    Standing Calve Raises : Dunno. I use this and the little painted numbers have gone from 2x10x450 to 2x12x600 (the entire stack)

    Day 5
    Military Press in Rack : 2x6x70 (terrible form), 5x5x75 (great form), 1x90
    Seated Dumbbell Press : 2x6x40s, 5x5x45s, 1x2x50s
    Standing Lateral Raises : 2x10x15s, 2x10x20s, 1x35s
    Narrow Grip bench Press : 2x6x80, 5x5x120, 6x125
    French Press (DB): 2x6x25s, 2x8x30s, 1x10x35s
    Barbell Curls : 2x6x60, 1x6x80, 1x6x80 + 1x4x80
    Hammer Curls : 1x6x30s, 2x6x30s, 1x6x35s + 1x3x35s

    There was a teeny, tiny 10 pound bulk in there (5 pounds of which was evidently water).
    Last edited by ShockBoxer; 07-15-2006 at 10:46 AM.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  2. #2
    is way too skinny!
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    I would like to ask why 20 reps at 160? You could probably do 185 comfortably and stay in that 6-8 rep range WBB1 likes to focus on.
    Squat = Not enough
    DL = Not enough
    Bench = Not enough

    Big 3 = Not enough

  3. #3
    Seen yer member? shansen008's Avatar
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    Looks like youve made some nice progress, WBB1 was good to me as well.

    1 weak spot i see is your incline DB press didnt seem to make much gains. You might want to try switching up the order in which you do flat bb and incline db every few weeks. For example this next week start your routine off with the incline db press and go as heavy as you can...that way you arent pre-exhausted from the flat bb work and can good a good stretch with 100% effort.
    "Remember not only to say the right thing in the right place, but far more difficult still, to leave unsaid the wrong thing at the tempting moment."
    -Benjamin Franklin

    Current Stats:
    07-31-09 - 6'4" 220 lb.

  4. #4
    Not Done Yet ShockBoxer's Avatar
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    True, I've never done them first so they are definitely pre-toasted. I just prefer flat over incline so stuck with it... but switching things up from time to time is never a bad thing.

    John: Yes, I've 5x5 175 before for squats so I'm sure I could get 185 for six to 8... but I think working up to 20x185 would be more impressive. I like the 20 rep squats... they kick my ass.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  5. #5
    Senior Member
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    excellent progress my friend, and keep doing the 20 rep squats
    2000 or bust

  6. #6
    One Winged Angel MagnaSephiroth's Avatar
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    Im also on WBB1, but is this really the best routine in terms of starting out and making noticable muscle change at around the 6 month mark? (im bulking btw)
    Current Routine: WBB1
    Age: 18
    Height: 5'11"
    Weight: 161 (as of 7/31/06)
    171 (as of 11/13/06)
    178 (as of 1/1/07)
    171.8 (as of 2/5/07)
    165 (as of 3/5/07)

    Weight Lifting Journal

  7. #7
    Breaker of Skulls Guido's Avatar
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    I don't think that there is a "best", but it is solid. Of course, once you've started to stall on gains, you should always change things up and try a different program. That's why there's WBB2 and WBB3.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


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    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

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