T Nation

A Powerlifter in the Making


#1

Hey guys I am 16 year old, 6' 2'' 97+ kg, and training mainly for powerlifting, because I want to be stronger and probably compete in some meets when my numbers are competitive. Right now I have been lifting weights since January 2014 and been powerlifting for a year, my numbers are:

Squat: 140kg+ x1
Bench: 100kg
Deadlift: 180kg ( Conventional )
DB OHP: 32kg DBs x13

Training of 19.08.2015:
Deadlift accessory + Light Squat

Barbell rows:
60kg x12
80kg x12
100kg x12 ( Rep PR )
110kg x5
100kg x6
80kg x12
60kg x20

Seated Cable rows:
40kg x12
50kg x12
60kg x10
70kg x6
80kg x5

V-Bar Pulldowns:
50kg x12
50kg x12
65kg x12
80kg x10+

Light Squats:
60kg x5
80kg x5
100kg x9 ( Could do more, the problem was cardio )
120kg x2 ( Checking form )
120kg x2
120kg x2

Core training and Foam rolling at the end.

NOTE:

1) Will try to beat 110kg x5 in the next workout, probably will get 8 reps.
2) Squats were light because I will attempt 190kg on Deadlifts on Monday.


#2

Training lof of 20.08.2015

High Rep Bench Focus:

  • Shoulder cuffs warm-up

  • Barbell Bench Press:
    50kg x12 ( Warm-up )
    70kg x18 ( Rep PR! )
    80kg x6 ( 30 sec rest )
    80kg x6 ( 30 sec rest )
    80kg x6 ( 30 sec rest )
    80kg x6 ( 30 sec rest )

  • Incline DB flies:
    12kg x12
    12kg x12
    16kg x12

  • High Cable Crossover

  • Cable Crossover

  • Low Cable Crossover

  • Machine Chest Press ( Failure )

Notes:

  1. Rear Delts were bothering me.
  2. Chose to not do much pressing this day because I want my back to be fully recovered for Monday.
  3. Will stick to high reps ( 6+ ) since this is the start of my bench cycle.
  4. Felt stronger with a closer grip.

#3

Training of 24.08.2015

Bench day + Triceps:

Barbell Bench Press:
50kg x12
70kg x5
80kg x4
90kg x6 ( Rep PR )
100kg x2 ( Rep PR )
80kg x7
70kg x11

Floor Press:
60kg x5
80kg x3
80kg x3

Incline DB press:
22kg DBs x12
26kg DBs x11
26kg DBs x10

Incline DB flies:
12kg DBs x12
12kg DBs x12
12kg DBs x12

High Cable Crossovers ( 3 sets ).

Skullcrushers:

10kg plate per side x12 ( Easy )
10kg plate per side x12 ( Easy )
10kg plate per side x12 ( Easy )

Cable Pressdowns:

15kg x12
15kg x12
15kg x15

Overhead Cable tricep extensions:

12.5kg x12
15kg x12
15kg x12
20kg x12

Notes:

  1. Added in Floor Presses and going to progressive overload them too since my lockout is getting weaker.
  2. Going to stick to lower reps for my top sets for the next few weeks.
  3. Improved Bench Press technique.

#4

Training of 25.08.2015

Shoulders + biceps:

DB shoulder Press:
12kg x12
22kg x12
32kg x14 ( Rep PR! )
24kg x12

DB side lateral raises:
6kg x12
6kg x12
8kg x12
8kg x12

Cable side lateral raises

Rear delt raises:
6kg x12
6kg x12
10kg x10
10kg x8

Face Pulls:
15kg x12
20kg x12
27.5 kg x12

DB Front raises:
6kg x12
12kg x12

Shrugs:
60kg x15
100kg x12
120kg x10
160kg x6 (Grip Issue)
100kg x12

Barbell Curls:
20kg x12
30kg x10
40kg x6
50kg x3

Alternate DB Curls:
8kg x12
12kg x12

DB Hammer Curls:
16kg x12
6kg x12
4kg x12
14kg x12
6kg x12
4kg x15


#5

Training of 26.08.2015

Back Training:

Deadlift:
50kg
90kg
110kg
130kg
150kg x3
185kg xMISS

Low Row:
35kg x12
70kg x12
100kg x8
130kg x8

Kroc Row:
46kg DBs x20 (Easy)

Lat Machine:
50kg x12
65kg x10
80kg x6
100kg x4
70kg x10 ( Wide Grip )


#6

Training of 27.08.2015

Legs:

Barbell Back Squat:

60kg x10
80kg x8
100kg x12 ( Deeper )
120kg x1
130kg x1
140kg x1 ( Easy )
100kg x1 ( ATG )
110kg x1 ( ATG )

Leg Press:

80kg x12
120kg x12
150kg x12
190kg x12

Leg Extension:

40kg x12
70kg x12
70kg x12

Leg Curl:

40kg x12
70kg x12
70kg x12

Leg Press Calf Raise:

40kg x12
100kg x12
100kg x12

Seated Calf Raise:

40kg x12
40kg x12


#7

Training of 28.08.2015

Bench Day:

50kg x12
70kg x3
80kg x3
100kg x3 ( Rep PR )
105kg x1 ( PR )

Close-Grip Bench:

70kg x8
80kg x8 ( Rep PR )

Skull-Crushers:

10kg plate per side x12
15kg plate per side x12
15kg plate per side x10

DB Skull-Crushers:

8kg x12
14kg x12
14kg x10

Tricep Straight bar Pressdown:

15kg x12
20kg x12
25kg x12

Tricep Rope Pressdown:

12.5kg x12
15kg x12
20kg x12
12.5kg x12
15kg x12

DB Overhead Tricep Extension:

20kg x12
30kg x10

Rope Overhead Tricep Extension:

12.5kg x12
17.5kg x12
20kg x12
22.5kg x9


#8

Training of 29.08.2015

Biceps Focus ( It was optional )

Barbell Curls:

15kg x12
20kg x12
30kg x12
40kg x10
40kg x8

Close Grip EZ-Bar Curls:

33kg x12
38kg x10

DB Scott Curls:

8kg x12
14kg x12
14kg x12

Spider Curls:

10kg x12
6kg x12
6kg x12

Cable Curls:

15kg x12
20kg x12

Hammer Curls:

8kg x12
12kg x12
12kg x12
8kg x12

Barbell Reverse Curls:

15kg x12
15kg x12
20kg x12


#9

Training of 31.08.2015

Back Day (took a week off of deadlifting):

Kroc Rows:

12kg x12
22kg x12
32kg x12
40kg x8
46kg x30 ( Rep PR! )

Barbell Rows:

50kg x12
70kg x12
90kg x10
70kg x12

Cable Rows:

30kg x12
40kg x12
50kg x12
50kg x12

Lat Machine:

50kg x12
65kg x12
80kg x6
60kg x12

Straight Arm Cable Pull-Over:

15kg x12
15kg x12
20kg x12
20kg x12
15kg x12
15kg x12

Barbell Smith Machine Shrugs:

50kg x15
70kg x12
90kg x12
70kg x12
50kg x12


#10

Training of 01.09.2015

Repetion Bench and Accessories:

Flat Barbell Bench Press:

50kg x10
70kg x6
80kg x4
90kg x7 ( Rep PR )
90kg x4
80kg x8

Floor Press:

60kg x5
80kg x4 ( Rep PR )
60kg x12
60kg x12 ( Paused )
60kg x12 ( Paused )

Flat Bench DB Flies:

8kg DB x12
14kg DB x12
14kg DB x12
10kg DB x12
8kg DB x12
8kg DB x12

Skull-Crushers:

5kg Plate Per Side x12
10kg Plate Per Side x12
17.5kg Plate Per Side x10 ( Rep PR )
17.5kg Plate Per Side x9
17.5kg Plate Per Side x7

DB Skull-Crushers:

8kg DBs x12
16kg DBs x10 ( Rep PR )
16kg DBs x8
16kg DBs x6
8kg DBs x12 ( Speed Focus )
8kg DBs x12 ( Speed Focus )

Tricep Pressdown:

15kg x12
20kg x12
25kg x12
25kg x10
20kg x12

High Cable Cross-Over ( 5 sets )


#11

Correction On the Skull-Crushers:

16.25kg Plate on each side x10 ( Rep PR )


#12

Training of 02.09.2015

Shoulders:

Seated Smith Machine OHP:

30kg x12
50kg x8
70kg x3
72.5kg x2
60kg x8
60kg x8
50kg x8

Arnold Press:

12kg DB x12
20kg DB x8
14kg DB x12

Side Lateral Raises:

6kg DB x12
6kg DB x12
6kg DB x12

Front Raises:

8kg DB x12
12kg DB x12
20kg DB x10
20kg DB x10
22kg DB x10 ( Rep PR )
22kg DB x6
20kg Plate x12
20kg Plate x12
10kg Plate x12 ( Dropset 1 )
5kg Plate x12 ( Dropset 2 )
20kg Barbell x12
15kg Barbell x12

Side Lateral Raises:

6kg DB x12
8kg DB x12

Rear Delt Cable Flies:

5kg x12
5kg x12
5kg x12
5kg x12


#13

Training of 03.09.2015

Leg Day:

Barbell Back Squat:

60kg x12
100kg x8
100kg x15
120kg x3
130kg x3
150kg x2
160kg x2

Leg Extension:

40kg x12
50kg x12
70kg x12
70kg x12
70kg x12

Leg Curls:

40kg x12
50kg x12
70kg x12
80kg x12
80kg x12

Leg Press Calf Raises:

40kg x15
60kg x15
100kg x12
100kg x12
120kg x12
140kg x12


#14

Training of 04.09.2015

EZ-Bar Curls:

10kg Plate Per Side x12
15kg Plate Per Side x17 ( Rep PR )
20kg Plate Per Side x7 ( Rep PR )
22.5kg Plate Per Side x2

EZ-Bar Scott Curls:

10kg Plate Per Side x12
15kg Plate Per Side x3
10kg Plate Per Side x4

Cable Curls:

15kg x12
20kg x12

Cable Hammer Curls:

12.5kg x12
15kg x12
15kg x12

DB Hammer Curls:

12kg x12
8kg x12 ( Dropset 1 )
4kg x45 ( Dropset 2 )
12kg x12
8kg x12 ( Dropset 1 )
6kg x20 ( Dropset 2 )

Reverse Curls:

10kg Plate Per Side x12
20kg x12
20kg x12
15kg x15

Barbell Curls:

20kg x20
15kg x25


#15

Training of 05.09.2015

Barbell Bench Press:

50kg x12
70kg x6
90kg x1
105kg x2 ( Rep PR )

Close-Grip Barbell Bench Press:

80kg x9 ( Rep PR )
70kg x15 ( Rep PR )

Skull-Crushers:

5kg Plate Per Side x12
10kg Plate Per Side x10
17.5kg Plate Per Side x10 ( Rep PR )
15kg Plate Per Side x10

DB Skull-Crushers:

18kg DBs x10 ( Rep PR )
12kg DBs x12

Rope Tricep Pressdown:

12.5kg x15
15kg x15
15kg x12

Incline DB Press:

22kg x12
26kg x12
26kg x12
26kg x12

Flat DB Flies:

12kg x12
12kg x12
12kg x12
12kg x12

Cuban Press:

3kg DB x12
6kg DB x12
8kg DB x12
6kg DB x12


#16

Training of 07.09.2015

Deadlifts:

50kg x12
70kg x8
90kg x4
110kg x1
130kg x1
150kg x5
160kg x1
180kg xMISS

45 degree back extensions with Barbell:

40kg x12
60kg x12
80kg x6
90kg x6
100kg x2 ( Holding at the top )

Low Row:

50kg x12
80kg x8
100kg x6
130kg x9 ( Rep PR )

Lat Machine:

50kg x12
65kg x12
80kg x8
100kg x7 ( Rep PR )

DB Curls:

6kg x12
10kg x12
12kg x12
6kg x12
8kg x12


#17

Training of 08.09.2015

Repetion Bench Day

Barbell Bench Press:

50kg x12
70kg x6
80kg x14 ( Rep PR )
80kg x9
80kg x6
70kg x8
70kg x8

Floor Press:

60kg x8
80kg x8 ( Rep PR )
60kg x15 ( Paused Reps )
60kg x15 ( Paused Reps )

Skull-Crushers:

5kg Plate Per Side x12
10kg Plate Per Side x10
15kg Plate Per Side x6
18.75kg Plate Per Side x7
17.5kg Plate Per Side x8
15kg Plate Per Side x10

DB Skull-Crushers:

8kg DBs x12
20kg DBs x6
16kg DBs x12
12kg DBs x13
12kg DBs x15

Tricep Rope Pressdown:

12.5kg x15
12.5kg x15
12.5kg x15

Incline DB Press:

20kg x12
26kg x8
22kg x12

Flat Bench DB Flies:

10kg x12
10kg x12
10kg x12

Cuban Press:

3kg DBs x12
6kg DBs x12
12kg DBs x10
12kg DBs x10
6kg DBs x12


#18

Training of 09.09.2015

Squat + Accessories:

Barbell Back Squat:

60kg x12
80kg x6
100kg x20
120kg x4
130kg x4
150kg x1
160kg x1 ( Deeper )

Leg Extension:

40kg x20
50kg x15
60kg x12

Leg Curls:

40kg x12
70kg x12
90kg x10
100kg x12 ( Rep PR )
100kg x8
60kg x12 ( Dropset 1 )
40kg x15 ( Dropset 2 )

Leg Press Calf Raises:

60kg x12
100kg x12
140kg x12
160kg x12


#19

Training of 10.09.2015

Shoulders:

Seated Smith Machine OHP:

30kg x12
50kg x8
70kg x4
80kg x2
90kg x1
60kg x8
50kg x8

Front Raises:

8kg x12
14kg x12
20kg x12
24kg x12
24kg x8
10kg x12

Side Lateral Raises:

6kg x12
8kg x12
10kg x12

Standing OHP:

40kg x12
50kg x8
60kg x4

Seated DB Shoulder Press:

26kg DBs x12
28kg DBs x10
30kg DBs x6
22kg DBs x12

Rear delt Cable Flies + DB Front raises

Seated OHP + DB Shrugs

Upright Rows:

35kg x12
40kg x10
45kg x8


#20

Training of 11.09.2015

Biceps ( Because why not ? )

Barbell Curls:

5kg plate per side x12
10kg plate per side x10
15kg plate per side x5
20kg plate per side x10 ( Rep PR )
22.5kg plate per side x4 ( Rep PR )
15kg plate per side x21 ( Rep PR )
10kg plate per side x12

DB Scott Curls:

8kg x12
10kg x11
10kg x11

Rope Hammer Curls:

12.5kg x15
15kg x15
20kg x12
15kg x15
15kg x15

Hammer Curls:

8kg DBs x12
8kg DBs x12
14kg DBs x12

Sweet 16s:

20kg x16
30kg x16