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.