This is my first training log. I hope it keeps me dedicated and on task. Feel free to chime in with advice and insults.
Age: 16
Height / Weight: 5’9" / 167.4
Current PRs:
Deadlift - 255 for 4
Squat - 225 for 3
Bench - 120 for 5
Press - 85 for 5
Chin Up - 6 reps
I am clearly a noob.
Anyway, I plan to get to 315 squat and 405 deadlift by mid June. Bench is very unpredictable for me, so I have no goals that are set in stone for that lift.
The next post will review how I am currently training.
My training goes along these lines.
Squat 4-5 days a week (every training session)
Deadlift 2-4 days a week
Bench & Row 4 days a week
Chin Ups & Dips 3 days a week
Alternate between Standing Press and Incline Bench for 2 days a week each
Barbell Curl 2 days a week
And then do pump / accessory stuff whenever I feel like it.
I am not able to workout due to my sickness, I will be able to workout until Wednesday the 9th.
I am going to do Legs / Shoulders / Biceps.
It’s going to be extremely high volume, something I’m not used to, so we’ll see how it goes.
I am also, over the next couple of weeks, going to do 1 set of 5 on the bench press whenever possible. I am starting at 95 lb and adding 5 lb everyday.
I will be going over some goals in the next post.
Current Stats:
(I took these measurements a month or so ago)
164 lb
5’9"
Chest: 36.5 inches (want this to be 40" by June 1st)
Arms: 13.3 in. (14 inches by June 1st)
Hips: 33
Waist: 30
Thighs: 23 inches (over 25 inches is my goal)
Calves: 15 inches (I have good genetics for these, they should grow well)
Forearms: 11.5 inches (12.5 inches? hopefully)
Shoulders: 42 inches (45 by June 1st, hopefully the extra medial delt work should help)
Neck: 13.5
Plans for the Main Lifts
Bench Press
I want to get to 125 for 5 reps by benching whenever possible 1x5, starting at 95 lb, increasing 5 lb each time.
This will be completed by the 20th of April.
I then have to take a 5 day break due to a surgery for my wisdom teeth.
After that, I will go to 110 lb and go back to benching everyday for 1x5 until I stall out, and then I will do rep ladders for a week, three times a week, drop 10 lb and then go back to 1x5 till I stall out. Then I will bench around 2 times a week, with much more assistance exercises thrown in.
Plans for the Main Lifts
Squat
For Squat, I plan to do the following till April 20th.
215x5
220x6
225x7
230x8
235x9
240x10
250x3
This gives me 4 days of rest total. Then I take my 5 days off because of my surgery and then I will run the three week Blast Your Squat Program.
I hear great results from this program, so my hope is to get to a 300 squat by the end (fingers crossed).
When I do Squats and Deadlifts, 3 days a week, I will alternate between Upper Body Push and Upper Body Pull around everyday (along with my bench program).
And for Overhead Press, I will do 3 sets of 5 adding 5 lb each time and, once I stall twice, I will subtract 15 lb from the attempted weight and work up to 3x8 and back up, adding 5 lb each time. will hopefully get in OHP about twice a week.
Can’t workout for a bit because still sick and feeling poorly. When I get back, I will run something similar to SS
4/24
first day back
Squat
warm up
205x5
215x3 (terrible form, stopped here)
Bench Press
warm up
115x5
120x3
130x1
135x1
Deadlift
warm up
225x3
Dip
BWx5
BWx5
BWx5
DB Shoulder Press
20x12
25x10
30x8
35x8
40x4
surprised at my upper body strength after my 2 week break
wasn’t too happy with my lower body strength
So due to my sickness I have to scrap my plan, so right now I plan to do the following.
Pull Ups everyday according to the Pavel Fighter Pull Up Program
Monday
Squat
Bench Press
Dip 3x5, increase 5 lb when sets and reps are completed
DB Shoulder Press 3x12, increase 5 lb when all sets and reps are completed
Face Pull 2x12
Calf Raises
Tuesday
Squat
Deadlift
Bent Over Row 4x8
Underhand Lat Pulldown 3x12
Cheat Curl
Hammer Curl 3x8
Calf Raises
Thursday
Squat
Bench Press
Dip 3x5, increase 5 lb when sets and reps are completed
DB Incline Bench 3x12, increase 5 lb when all sets and reps are completed
Face Pull 2x12
Calf Raises
Friday
Deadlift
Bent Over Row 4x8
Underhand Lat Pulldown 3x12
Cheat Curl
Hammer Curl 3x8
Calf Raises
Saturday
Squat
Bench Press
Dip 3x5, increase 5 lb when sets and reps are completed
DB Shoulder Press 3x12, increase 5 lb when all sets and reps are completed
Face Pull 2x12
Calf Raises
Peaking Program for Mock Meet July 1
7 weeks
Squat (4 times a week)
WEEK 0
Day 4
205x5x2
185x8
WEEK 1
Day 1
205x5x3
Day 2
210x5x3
Day 3
215x5x3
Day 4
225x5x3
WEEK 2
Day 1
225x5x3
Day 2
230x5x3
Day 3
235x5x3
Day 4
240x5x3
WEEK 3
Day 1
245x5x3
Day 2
250x5x3
Day 3
255x5x3
Day 4
260x5x3
WEEK 4
Day 1
265x5x3
Day 2
270x5x3
Day 3
275x5x3
Day 4
225x10x2
WEEK 5
Day 1
280x5x3
Day 2
235x10x2
Day 3
285x5x3
Day 4
245x10x2
WEEK 6
Day 1
290x5x3
Day 2
295x3x3
Day 3
300x3x3
Day 4
305x3x2
WEEK 7
Day 1
307.5x3x2
Day 2
265x10x3
Day 3
310x2x1
Day 4
185x10x4
Bench Press (3 times a week)
WEEK 0
Day 3
TNG (Touch and Go) 100x12x1
WEEK 1
Day 1
TNG 105x12x1
Day 2
TNG 110x12x1
Day 3
115x10x1
WEEK 2
Day 1
120x10x1
Day 2
125x8x1
Day 3
130x6x1
WEEK 3
Day 1
135x4x1
Day 2
140x2x2
Day 3
115x12x1
WEEK 4
Day 1
120x12x1
Day 2
125x10x1
Day 3
130x8x1
WEEK 5
Day 1
135x6x1
Day 2
140x4x1
Day 3
145x2x2
WEEK 6
Day 1
145x3x2
Day 2
Paused 135x5x3
Day 3
Pause 140x3x3
WEEK 7
Day 1
P 125x6x6 (as fast as possible)
Day 2
145x2x2
Day 3
nothing
Deadlift (2 times a week)
WEEK 1
Day 1
205x6
Day 2
215x6
WEEK 2
Day 1
225x6
Day 2
235x6
WEEK 3
Day 1
245x6
Day 2
255x6
WEEK 4
Day 1
265x6
Day 2
275x6
WEEK 5
Day 1
285x6
Day 2
295x6
WEEK 6
Day 1
305x6
Day 2
315x6
WEEK 7
Day 1
330x4
Day 2
345x2
Yes, I did just write out a peaking program for the barbell curl.
4/25
Pull Up
BWx3
BWx3
BWx2
BWx1
Bent Over Row
95x8x4
Underhand Grip Lat Pulldown
105x12x3
Barbell Curl
45x10x3
Hammer Curl
25x8x3
Calf Raises
DB Farmer’s Walks
60x2
70x1
Paused Beltless Back Squat
95x5
135x3
185x1
205x1
4/26
Pull Up
BWx4
BWx3
BWx2
BWx1