Hi. Thanks for looking at my training log.
I am a freshman in high school.
I play baseball.
Mainly Shortstop and pitcher.
I took the fall season off to recover from a broken bone, and began lifting then.
Current stats-
15 years old, 150 pounds, 5?7?
Squat- 225x5
Deadlift- 285x1
Bulgarian SS- 135x8(per side)
Power Clean- 115
Chin up- BW+10x4
So those are my major lifting stats. I also have a 24 and a half inch vertical, no steps. I am doing a modified version of WS4SB but for baseball, and I include things that I have read (all training articles on T-Nation).
Favorite writers are Poliquin, Cressey, DeFranco, and Thibs. But I read everyone else.
My nutrition isn?t bad.
6 meals/snacks a day. My ?cheat? meal is a Biscotti and a quart of skim milk before I got to bed. The rest is fairly clean, but maybe a Gatorade every other day.
Workout 1-(1-18-09)
This week is very hectic.
I have finals, and fairly full nights.
So my training will have to suffer somewhat.
I did a get-me-by workout today.
Bench Press machine(crappy i know)
50x10
75x10
125x10
150x6
175x3x3
Repition Pushups w/95 seconds rest between sets
Set 1-57
Set 2-32
Kettlebell swing
55lbsx3x10
C1- weighted Jump
55lbsx3x5
C2- Vertical jump
3x3 w/5 second break between reps
D1-Kettlebell Windmill
20lbs x3 sets x 10 reps (each side)
D2-Ab wheel
3x8
Just a little workout today.
have baseball camp tonight.
dont want to wear myself out.
Should get back to my usual, good gym tmrw.
Pullups- 3x5
B1-Kettlebell windmill(20lbs)- 3x10@
B2-Ab wheel- 3x9
C1-Side Bends(55lbs)- 3x12@
C2-blue theraband pullaparts- 3x30
I know these first 2 workouts are very random.
But i just am doing them at my house.
and something is better than nothing…
Another random day…
But was back at good gym
Deadlift-
135x10
225x3
275x1
300x1x2 sets PR!
Box Squat (shoulder-width feet, toes forward, high bar)
135x10
185x10
225x8
245x6
255x5 for 3 sets
Box Jump (36 inch box)
BW(1-step)x3
BW(no step)x3
BW+10lbs(1-step)x2
BW+20lbs(1-step)x2x3sets PR!
Back Extension-
110lbsx5x3sets
Good session overall. Happy with the PR or deadlift. Only second time box squatting, little weird feeling. Bested my old box jump by 4 pounds, and no bloody shins in attempts!
Little knee twinge during last set of back extensions. But like most 15 year olds, I will be sore tmrw, and all healed by thursday…
Finals are over!!!
Thank God.
Anyway,
Parrallel olympic-style box squats
135x5
225x5
275x3
295x4 PR!!! (put belt on before set)
Chinups
BW- 3x10
Dumbbell bench rows
60lbs- 3x6@
Swissball dumbell Crunches
65lbs- 1x10
70lbs- 2x10
75lbs- 1x10
Single leg back extensions
BW- 4x8@ (easy)
Dumbbell Shurgs
80lbs(each hand)- 3x10
Overall very good. With the knee scare lasttime, didnt wasnt to be gready on the box squat. But am still thrilled!
Dumbbell rows are down 10lbs, but i havnt done them in 5 weeks…
Swissball crunches suck!
Monday
245x5x5 squat
100 pound Dumbbell Deadlifts off 8inch box
3 sets of 10
40x3x2 Box jumps onto 32inch
45x3x8@ Single Leg Back Extension
5 minutes of jump roping
So-so day.
Tuesday
Box Squat
135x10
185x10
225x10
275x6
295x4(hard)
302x2 PR!!!
Alternating DB Bench- 35 pounds each
4x8@
Box Jump 32 inch
50x3x2
Pullups
BWx4x6
Overhead bar squats
74x4x6
Front Squat
45lbs 6 sets of 10 reps w/ 10 secs rest between sets
10 minute bake ride