For a 400 Bench Before 17YO, Natty!

Training Training Logs
1

Zup?
Im from Sweden, so my English is not so great. My goal is to bench 400 pounds(181kg) before i turn 17 years old. Im 16 now and my max is 152.5kg, but i will crush it with 160+ in some weeks.
I weigh 88kg and will not go over 100 in bodyweigh. 181cm tall.

No Drugs

2

I totaly suck at squats.

Squats
135kg 5 rep 5 set

Front squat
90kg 5 rep
90kg 4 rep
90kg 5 rep

Laying legcurl
45kg 8 rep
55kg 10 rep
65kg 4 rep

Good mornings
40kg 8 rep
50kg 8 rep
60kg 8 rep easy

Leg curl
70kg 8 rep
70kg 8 rep
70kg 8 rep

Some thing for lowerback
40kg 8 rep
40kg 8 rep
40kg 8 rep

Ab machine
55kg 8 rep
55kg 8 rep
55kg 8 rep

For squats i follow Russian squat rutine. im on week 4 day 1. When it is over i will try to squat 170kg

3

Bench press with paus
130x1
140x2 PR
130x1

Militarypress
72.5x8 PR
72.5x6
72.5x4

Dumbellpress for shoulders

40x10 PR
40x10
40x7

Skullcrusher behind head
50x10 PR
55x6 PR
55x4

Pushdown
55x8
55x8
55x8

Im pretty good at maxing out so 2 reps at 140 is like 150 with paus and 150 with paus is like 160 T&G. Will try in some weeks.

4

Back today

Hangpowercleans
80kg 10 rep PR
85kg 4 rep PR

Wide latpulldown
100kg 14 rep PR
110kg 8 rep PR
125kg 5 rep PR

Cabelrow
125kg 4 rep
100kg 15 rep PR

Sealrow
70kg 10 rep PR
80kg 5 rep PR

T row
100kg 12 rep
125kg 5 rep
75kg 10 rep

Dumbellcurl
27.5kg 3 rep PR
20kg 10 rep
12.5kg 15 rep

Cabelcurl
40kg 20 rep
60kg 8 rep
30kg 30 rep

Dumbell for back of shoulder
22.5kg 8 rep
22.5kg 10 rep PR