And Away We Go!

Training Training Logs
1

This is my first attempt at a self-designed program.
Stats:
Age: 16
Height: 5 ft 10 inch
Weight: 155 lbs. (pathetic I know)
Bench: 3x175
Deadlift: 3x215
Front squat: 3x190

Monday: Hip Dominant
A! Deadlift - ramp to 3 reps
A2 Lunge - ramp to 3 reps
B1 Good morning ramp to 5
B2 Step-up ramp to 5
C L-sit hold 2x15 sec
D scap pushups 2x25

Tuesday: Horizontal push/pull
A1 Bench ramp to 3
A2 Bent-ver row ramp to 3
B! Close-grip bench ramp to 5
B2 Seated row ramp to 5
C Hip thrusts and glute bridge 2x10
D Pallof Press 3x8

Thursday: Quad dominant
A1 Front squat ramp to 3
A2 RDL ramp to 3
B1 Bulgarian split squat ramp to 5
B2 pull through ramp to 5
C med ball rollout 3x5
D YTWL 3x12

Friday: Vertical push/pull
A1 Pullup ramp to 3
A2 incline bench ramp to 3
B1 One-arm row ramp to 5
B2 DB overhead press ramp to 5
C Hip thrust/ glute bridge 2x10
D wrist roller 2x8

Thanks for taking the time to look at this!

2

hey your numbers are similar to mine, ill be keepin an eye on this log. good luck!

3

Looks decent, but a few things:

  1. What are your goals?
  2. Why all the supersets?
  3. Why mostly 3 or 5 reps?

Not that either of those things are necessarily bad, they have their place, but just wanted to know why you decided on that.

And also, how’s your diet?

Sorry for the third degree lol just trying to make sure you’re on the right track.

4

Brian - Thanks man! I’ll try to keep this up to date!
Gmoore - Supersets are just the way I’ve always done it, I’m not sure whether there would be any advantages to some other setup, but if you have any that’d be awesome! My goals right now are to hit the 200 mark on the bench and squat, and get to 170 by the summer.

My nutrition:
Breakfast - 3 sauseges, 2 eggs, wholewheat toast and pb or oatmeal, pb, and 30 g whey
Snack 1 - 3 cheese sticks and an apple
lunch - turkey sandwich on whole wheat toast, orange or carrots
pre-workout - 40g whey + 2 bananas (~40g carbs)
post workout - 40g whey + 2/3 cup raisins (~80g carbs)
Dinner - turkey burgers/chicken breast/salmon, rice/potatoes/quinoa, and veggies
Snack 3 - pb, cottage cheese/greek yogurt, nuts

supps are creatine, fish oil, and vitamin D

5

[quote]bgunner wrote:
Brian - Thanks man! I’ll try to keep this up to date!
Gmoore - Supersets are just the way I’ve always done it, I’m not sure whether there would be any advantages to some other setup, but if you have any that’d be awesome! My goals right now are to hit the 200 mark on the bench and squat, and get to 170 by the summer.

My nutrition:
Breakfast - 3 sauseges, 2 eggs, wholewheat toast and pb or oatmeal, pb, and 30 g whey
Snack 1 - 3 cheese sticks and an apple
lunch - turkey sandwich on whole wheat toast, orange or carrots
pre-workout - 40g whey + 2 bananas (~40g carbs)
post workout - 40g whey + 2/3 cup raisins (~80g carbs)
Dinner - turkey burgers/chicken breast/salmon, rice/potatoes/quinoa, and veggies
Snack 3 - pb, cottage cheese/greek yogurt, nuts

supps are creatine, fish oil, and vitamin D[/quote]

That’s solid man, nice.
The only thing I have against supersets is, they often make it so that the reason you stop the set is that you’re tired, not that you can’t lift the weight anymore. Especially like the deadlifts/lunges superset, that’s tough. I know I couldn’t give my all on lunges immediately after giving my all on deadlifts. But, hey, if it works for you, it works for you.

You’re off to a great start though man, lift hard.

6

i wish i had that down at 16. stay committed and you’ll grow like a weed! lift big eat big get big!

7

Here goes Week @! (Ill call it Week one though since I didnt post for the actual Week 1

A1 Deadlift: ramped to 215x3 in 8 sets
A2 Lunges: ramped to 115x3 in 8 sets
B1 Good morning: ramped to 165x5 in 5 sets (pretty sure form sucked though)
B2 Step-up: ramped 50x5 in 5 sets
C L-sit Hold: 2x20 sec
D Scap pushups 2x25

Felt pretty good so i went for 215 instead of 210 on the deadlift like I thought I would