Hey guys, I am 15 years old I weigh 180lbs, I am 6 foot.
My bench is 230lbs, Squat 290lbs, Deadlift 340lbs
I had wrestling szn not too long ago so I was eating about 2000 calories a day, now I am eating around 2800 calories or so.
I run a push/pull routine
Pull: 5x3 Deadlifts; 5x6 Bentover row;5x 12 pull ups; 4x12 t bar rows; 4x12 lat pull down; 4x12 leg curls; 4x8 ez bar curls; 4x12 hammer curls; 4x20 BB shrugs; 3x30 second farmer walks
Push:6x3 Bench Press: 5x8 Incline DB press; 5x5 Squat; 4x12 leg press; 5x5 seated ohp; 4x15 dips;4x15 lateral raises; 4x12 db shoulder press; 4x15 tricep push down; 4x12 over head extension;4x20 leg extensions
I really want to get stronger and gain weight without really losing any of my ab definition or gain fat. I was thinking around 3200 calories with some extra ab work. I really want my numbers to skyrocket. I was also wondering what you guys think is reasonable progression for bench squat deadlift in about a year with them all being trained 3x a week.