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:
- Will try to beat 110kg x5 in the next workout, probably will get 8 reps.
- Squats were light because I will attempt 190kg on Deadlifts on Monday.
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:
- Rear Delts were bothering me.
- Chose to not do much pressing this day because I want my back to be fully recovered for Monday.
- Will stick to high reps ( 6+ ) since this is the start of my bench cycle.
- Felt stronger with a closer grip.
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:
- Added in Floor Presses and going to progressive overload them too since my lockout is getting weaker.
- Going to stick to lower reps for my top sets for the next few weeks.
- Improved Bench Press technique.
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
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 )
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
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
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
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
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 )
Correction On the Skull-Crushers:
16.25kg Plate on each side x10 ( Rep PR )
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
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
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
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
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
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
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
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
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