17 Year Old Needing Strength Advice

Bigger Stronger Leaner Beginners
1

Well let me introduce myself, i am 17 years old, and i currently attend highschool as a senior. I started weightlifting on september of 07, but didint get on a good program until mid January. Before i started Rippetoes Starting Strenght My 1RM for the bench/squat/deadlift were 95/165/190 at 244 pounds.

Mid January i started this program with a diet that was 500cals under maintainance 2100~. I stopped doign cardio and lifted using Rippetoes for a month and a half. I moved on to Stripped Down Hypertrophy and after that i went on to a 5day split.

Current 1RM at 184 6’0:
Deadlift- 390
Squat- 375
Bench-205

I Currently take fishoil ~15g and Whey Protein for ~66g of proetin a day.

My diet looks like this:

Breakfest 6:30- Milks and Eggs
Lunch 10:30- Chicken Breasts and Greens
Pre Workout 2:30- 5 eggs, Lean Meat, and whey
Post workout 3:45-4:30: Whey,Eggs,Slice Of Bread And Turkey
Snack 6- Milk n Coffee
Dinner- 8ish: Fish/Chicken/Lean Red Meat/ with Greens

Which totals to around 200g-280g of Protein a day, less then 80 carbs and with the fishoil and fats from other i get around 120g of fat.

Workout Currently Looks Like:

Monday Chest/Shoulders/Triceps
Dips- 5x5
Bench 3x5
Incline- 3x5
Decline DB’s- 3x10
Military Press- 3x5
Shoulder Press- 3x5

Tuesday Legs-
Front Squats- 3x10
Box -1x10(135)1x10(185)2x5(225)1x5(275)1x3(315)3x1(340)
Lunges- 3x5 Each Leg
RDL- 3x5
Leg Press- 2x20

Wedsday- Rest

Thursday Back-
Pullups-5x5
T-rows- 3x5
Lat Pulldowns- 3x5
DB Shrugs- 3x5
Rack- 1x10(135)2x5(225)2x5(275)1x5(315)3x1(340)1x2(360)
Hammer/EZ Curls

Friday Chest-
DB Bench 5x5
Inclince DB Bench 3x5
Skull Crushers 3x5
Dips 5x5

Saturday-
Deficit DL- LIGHT SPEED
Squat- Speed
GM- 3x3
Abs
Calves

GOAL- Make 181 weightclass at fairly low BF%…AND have a 225/405/450 ASAP.

I Have Beeen Reading Around To Jump Into A Pre-Esablished Program. I can no longer make gains on Rippetoes, and i need a new strenght program. Pure strenght, i looked and so far i found Sheiko,Westside,and DC…The problem is that these look way too advanced for me. I know the form for all the compound movements so i need help. Also is there any way to get my bench up, it really stall’s a lot, and seems to stay behind my deadlift and squat all the time. What do you guys reccoment that i do…What program should i jump into next, or what should i put some time reasearching?

2

If you plan on competing your routine is sub optimal. My goals are similar to yours at this point.

As far as programs though I like:

3

Thank You Very Much, i figured my program was not good enough, it was meant to be weight loss/ strenght Maintainance. I wanted to be Shredded for summer, but i dont see it happening, so i am gonig for the goal of strenght. What success have you had with this program if you dont mind me asking?

4

hows your program workin for you? How often you see gains?

5

Ive been stuck at 205 for bench for like 3 weeks, i added 15 pounds to deadlift in 4 weeks, and 10 pounds in squat. I really think there is better workout out there for a strenght specific goal. But if you guys think i should give this a little longer, i will. Ill decide by monday of next week.

6

Using a similar setup, except I do OLY lifting too. I put on 50 pounds in 5 weeks to my deadlift and it’s still rising. My squat jumped by 30 pounds too. Bench has remained the same due to a shoulder injury, that is going to get checked out soon. Recent max is 215. Going for 405 deadlift tomarow.

7

[quote]matso1236 wrote:
Ive been stuck at 205 for bench for like 3 weeks, i added 15 pounds to deadlift in 4 weeks, and 10 pounds in squat. I really think there is better workout out there for a strenght specific goal. But if you guys think i should give this a little longer, i will. Ill decide by monday of next week.[/quote]

Try smolov for squat…

8

Actually I take that back, get your form perfect on everything. Then worry about switching your program up.

Until then, stick with bench, close grip bench, barbell shoulder press, barbell rows, deadlifts, and squats.

Once your form is SPOT on, and you have gone a few weeks without making gains. Try something new.

Sheiko, smolov, 5x5, etc.

9

My form is spot on, my Rippetoe is experience was basically learning perfect form until it got heavy, i just checked the Smolov squat program, and it looks brutal.

Does anyone have a link to the Sheiko Workouts so i can do a little research?

Or any website where Sheiko is discussed?

10

Bump just incase someone else could add seomthing to what was already said…

11

Look in the strength sports section. There should be two of them:
Sheko, a log
and
Sheiko down in the bayou.

Now that I think about it, they might be in the log section.

12

I am researching Sheiko as we speak, i also hit 405 on deadlifts today.