T Nation

WS4SB Accountability Log

This online log will make me accountable for my lifting from here on out. I am a former Division 1 baseball player who is done playing due to injuries to my UCL. I have just recently begun using regular bench press after about 4 years of exclusively utilizing dumbells. Needless to say I am pretty ashamed of my bench.

I will be following the WS4SB plan minus the DE Lower day. Monday will be ME Upper, Wednesday ME Lower, and Friday RE Upper. My goals are to be as strong as possible whilst not turning into a blimp. Ideally I would like my max bench to get up to the 245-250+ after this summer. I was doing 95/100 DBs for 4-5 reps on my last program, so I am hoping that it is just going to take a bit for my CNS to adjust to regular BP. Here are my starting stats:

Age: 19
Height: 6’
Weight: 209.5
Waist: 36"

I plan on eating as much clean food as possible in an attempt to keep my BF gain this summer to a minimum. I will be integrating high incline fasted walking in the morning as well. Now to my actual log. Please feel free to comment and critique.

5/19/2008
ME Upper

A. Barbell Bench *(Only work sets included)
185x4
190x4
200x2

B. DB Bench
75x14
75x9

C1. BB Row
205x8
205x7
205x7

C2. Face Pulls
80x10
80x9
80x9

D. DB Shrugs
135x13
135x11
135x11

E. Incline DB Curl
40x8
40x7
40x7

5/20/2008

Morning Cardio
12.0 Incline 3.4 MPH

Damn dude, you rep 95/100 DBs 4-5 reps. I was doing 80 DBs 3 reps when I benched 260.

Ya it’s really weird I’m hoping that I can get it to catch up. My Squat is at 405 and DL at 445 so I’m very disproportionate right now.

5/21/2008

ME Lower

A. Box Squat
275x3
315x3
345x3
375x3
385x3

B. BB Step-up
165x8
165x7
165x7

C. Pullthroughs
160x12
170x12
180x11

D. Hi Rep Abs

Overall I felt great during this workout. The 385 went up easy and I am going to try for 405 next time before switching out to another ME Lower excercise.

5/22/2008

Morning Cardio
12.0 Incline 3.4 MPH

where did u get this WS4SB workout from? The couple I found are different. Is it Part I, II, or III?

I’m doing part 3 minus the DE lower. Since I have discontinued my college athletic endeavors (for now), I have decided that the DE lower day really is not needed. I have also decided that because of my lack of bicep size, shape, and definition I will most likely be implementing either a rest pause set for bi’s 2x a week (ala DC training) or trying CT’s workout from the recent article “CT’s Quick Tips”

5/23/2008

RE Upper

A. Incline DB Bench
65x15
65x12
65x8

B1. Chins
BWx13
BWx10
BWx7

B2. Rear Delt Fly
25x10
25x8
25x8

C. DB Lateral Raise
25x10
25x9
25x8
25x8

D. BTB Shrugs
315x9
315x8
315x6

E. Completed CT’s “Quick Tips” Biceps workout

  1. Steep Preacher Curl
    EZ Bar+30 Each Side
  2. Steep DB Hammer Curl
    35 DB
  3. Steep Reverse Curl
    EZ Bar+ 25 Each Side

All of the biceps were 8x3