Started CT’s 20-minute muscle builder
No program hoping for atleast 8 weeks
8/29
Deadlift
5@205, 1@225, 1x235, 12x155
8/30
OHP/BB Row
5@65, 1@75, 1@85, (BTN) 20@bar
5@95, 2@105, 20@65
8/31
OHP 5@75 1@85 1@85, 13@55 lbs (BTN)
Deadlift 5@205, 1@225,1@235
2 sprints, ~100m
Deads moved really really slowly. Idk why
9/2
6x12 BTN press @ bar; had to rest pause last 3 sets / 3x8/8/8 curls with 10 lb plates
3x10 Y press with 5 lb plates; not really a fan
X sets x 20 laterals with 2.5 lb plates
X sets x 20 rear delt raises with 2.5 lb plates
| 9/2/18 | ||
|---|---|---|
| Body Part | Meausurements (in.) | |
| Arms (R/L Flexed/Relaxed) | 12.5/10.5, / 12.5/10.5 | |
| Chest+Lats (Flexexd/Relaxed) | 35.5/34.5 | |
| Shoulders (upper/tricep tie-in) | 41.2/42 | |
| Quads (R/L Flexed/Relaxed) | 18.5/19 / 18.5/19 | |
| Calves (R/L Flexed/Relaxed) | 13.5/13 | |
| Ass | 35 | |
| Waist | 30 | |
| Forearm | 9.25/9.5 | |
| Neck | 14 | |
| Traps | 24.5 |
I know I said no program jumping …but I really feel like jumping to 5/3/1
Also after that shoulder day, my lats/upper chest/tris/bis are sore but my shoulders aren’t -_-
Squat- 5s pro to 125x5 (idk what my squat strength actually is, just ramped until bar speed slowed). Legs got tired really quickly though
Tuck front leverx5-10 sec+ 3-5 tuck pullups in between
Squat- 1x15@95 lbs; just leg fatigue. Weird
5 rounds- 5 pushups (surprisingly hard, wtf?) 10 lunges
Actually looking back I think I squatted high bar today. That might be it
So far, it looks something like this
Day 1- front squat
3x3 in 10
3-5x3-5 paused front squat OR widowmaker @ FSL
Assistance- Kroc row
Day 2- Push Press
10 minutes of 3-5 reps
8x3 @ SSL
Assist- Weighted chins, Ring flys
Day 3- Track
Accelerations, depth jumps
Day 4- Clean
10 minutes of 3-5 reps / depth jumps
5x10 power curl
Assist- db rdl,
Day 5- Deadlift
3x3 in 10 minutes / DB row
5x2 @ 70%
Assist-
Front squat- 3x3 @ 105
Took way more than 10 minutes
Front squat- 1x15 @ 75
Assist- light db row (bump weight slightly) close grip pushups,
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Push press- alot of singles x 80/90 lbs
Sidenote- somehow my body forgot how to push press for reps
9/6/18
Woke up late
Power clean- Some singles @105 lbs
“Thick bar” (towel wrapped around bar) RDL X sets of 8 @ 105 lbs
Suitcase deads- few singles @ 105 lbs
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9/7/18
Power clean- few singles @105 lbs (5 sec sprint after)
Front squat- ramp to 125x3 (5 sec sprint after)
DB lawnmower- 15x20,25 lbs, 10x45 lbs (bit too heavy)
Tried to suitcase walk but I have a shit loadable DB set so gave up after 4 lengths (65 lbs on.db)
*Also, a squirrel ran into my garage and scared the shit out of me
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Put him on a basic 5 x 5 program. At his strength level, any program where he practices the compound lifts a few times per week will help him progress. I wouldn’t recommend his doing something like PR sets until he gets a bit more proficient with the lifts, but he can do 5/3/1 with 5s PRO (where he does 5 reps on every final set of his cycle). However, before I even recommended this, he should learn and continue to practice the form of all the exercises he will be performing. Don’t make him shy away from heavy weight, but if you see any signs of lower back rounding, hitching, or straining too much to the point where form breaks down, stop him. There will be time for that later. You’re fairly strong already with a whole lot of potential, so you’ll be fine. Just do what you can, high school is time draining. Lift, eat, sleep, do well in school, and get involved in extracurriculars. I’m doing something similar to you with 5/3/1. I can be in and out of the gym and take a shower within an hour on any given day. Reply to this if you have any questions.
Also, how old are you currently and what’s your BW? You’re a freshman in high school, so I’m gonna assume you’re 13-14 years old.
You’ve found the holy grail of programming. 5/3/1 is good. You’re working hard and smart, but the weights are light enough that they won’t kill you. If you stay on 5/3/1 until you hit 16, you’ll probably be pulling somewhere around 500. I didn’t find actual strength programs until last year. So, good on you for getting started this early and for sticking with it. Being proactive with your lifting schedule helps. 
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Thanks for dropping by
I made a thread about this and guys like @flipcollar said it was better for him to was to not have him lift weights, atleast until he hit puberty
Thanks. So are you
Going to wrestle when it starts, but that’s about it (so far.) (on top of piano/Chinese class/misc asian stuff) Would you recommend doing more?
14 years old, somewhere between 5’7"-5’8", 138-134 lbs. Sort of trying to slowly gain weight.
Any recommendations for what piece of equipment I should get next? I was thinking a sled, or better dbs/farmers handles
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@flipcollar is absolutely right. I didn’t know he hadn’t hit puberty yet. Stick to sprints and push-ups for your brother. Have him build a solid aerobic/BW strength base now, so that when he does decide to pick up the barbell, he’ll be better equipped to do so.
Personally, I’m on debate, I play violin, and I throw the shot. I’m also a straight A student in honors/college level classes. It’s doable if you work hard, I promise. Colleges like instruments, athleticism, and speaking ability. Piano is great, and wrestling is great. Stick with them. And please don’t starve yourself for the sport. Trust me when I tell you that gaining weight would be in your best interests. I’m 5’8”-5’9” and 180. I can do more chin-ups, more push-ups, and sprint faster (explosivity is very important for wrestling) than I could at 155 and skinny/weak. Now, I’m not saying you’re weak by anyone’s standards. Your deadlift is over 2x BW. However, so is mine. Eat well and lift. You won’t be disappointed.
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Honestly, if you can, get a Prowler. That thing is the best conditioning tool I’ve ever used. The next best alternative is a sled. But, before I did any of that, I’d invest in a weight belt. You’re strong enough to the point that you would benefit from wearing one (I’m currently too poor to buy one, haha). Also, if you’re looking to gain weight, take what you’re currently eating and add another large meal. Easy and quick. Milk, steak, eggs, rice, and fish will all serve you well. I gained 40 pounds in 4 months eating myself to death. I lost 10 pounds and got stronger in the months following, so I won at my bulk, haha. If I were you, I’d put on some serious weight (at a slightly slower rate than I did), but make sure that you’re getting stronger as well. You’re also going to get stronger as you go from 14-18.
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Welp then I’m fucked. All jokes aside, after I take AP Bio next year I plan to compete in the Biology Olympia (to a fairly high level).
My parents already say I eat too much lol. But yeah, I’ve basically been eating 4 meals a day now (usually second dinner of rice, one egg, meat and a glass of milk)
I was thinking ~ 2.5 lbs/month (?)
Training seems to be in a mild rut, but I’ll blame that on the China trip
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Very humbly disagree. And only from limited reading, not from education or experience.
I have not read the thread, so I don’t know the context, but I think it is absolutely okay to lift before hitting puberty.
However, you never go to failure, should never do 1RM testing, and should very much focus on form.
Just what I read, not an expert.
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Alex, taking AP Bio is a good idea if you can handle the class. If you’re contemplating taking that, I’m gonna assume you’re a smart guy. Good work. Keep your grades high. Also…eat in school. And at 2.5 lb./ month, its gonna take you a year to get to 160 lb. At 135 and my height, you really don’t need to worry about how much weight you gain per month. Just significantly up your calories with whole, clean foods (meat, eggs, milk, etc.) and shoot for gaining some scale weight. When you eventually get to 180-185, like I’m at right now, then you can begin to worry about getting too chubby. Also, if you’re doing 5/3/1 and trying to gain weight, squat more often. There are templates for this. I swear to God, I gained so much weight on Starting Strength simply because of the amount of squatting and eating I was doing. I drank a half-gallon of milk each and every day for months. It worked. Also, for the love of God, please don’t worry about having abs. Get a bit soft (notice I said soft, not fat) and then you can condition yourself.
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@alex44938 very much this. @The_Myth, you’re leading him in the right direction. Good job, haha.
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Back squat- 3x5 @ 85,95,115 lbs, 1x20 @ 95 lbs
7-10 CG pushups inbetween
Quick and simple
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Cleans- few singles @ 105 lbs; I finally am pulling myself under the bar
Lots of jumps, focus on spending as little time on the ground as possible
Front squat- 2x5 @ 95,105 lbs, 2x3 2 sec paused @ 95 lbs. Bit too heavy
5 pullups inbetween
@T3hPwnisher I bought 2 30 or 40 lb bags of sand, any suggestions on how to use them?
Can you get a big sandbag to put them all in?