T Nation

Aspiring Teen Powerlifter's Progress


#1

I’m 15 and want to get a lot stronger
I have been lifting for about 9 months and here are my current stats:
145 lbs 5 foot 8
deadlift: 340 lbs
squat: 240 lbs
bench: 165

I am also a competitive swimmer and track runner so I have very low body fat
I am in my school weightlifting class so sometimes we get to pick our workouts and sometimes we don’t
I appreciate all tips and criticism


#2

August 21 2017
I lifted at school and in the gym today and did this:
gym
3x5 bench press 135
3x6 barbell rows 120
various rotator cuff exercises (ya I hurt my shoulder swimming)
school
front squat 3x5 155 3x3 165
RDLs 3x6 205
chin ups 3x18


#3

August 22
I lifted at school today and did this:
incline db bench 3x8 50lbs
db rows 3x6 60lbs
tricep extensions

I am wanting to increase my three lifts a lot so I will be benching and squatting 3 days a week and deadlifting 2x a week


#4

August 23
Today I lifted at school and the gym and did this:
bench 2x5 135
squat 3x5 185
rotator cuff exercises
various other accessories


#5

In. What is your program and goals?


#6

I am not on a current program, but I am going to start greyskull lp when I get some incrimental weights
and I just want to get stronger


#7

August 24
Today I lifted at school and did this:
deadlift 3x3 275
split squat 3x8 70
various ab exercises


#8

August 25
Today I lifted at the gym and did this:
Bench press 3x5 135
rotator cuff exercises
barbell row 5x6 120


#9

August 26
Today i lifted at the gym and did this:
Squat 3x5 165
Sumo deadlift 3x3 285
On the third set of the sumo deadlift I felt some ACL pain and I think it is because I was letting my knee cave in
so I will go lighter next time and try to correct it


#10

August 28
I lifted at the gym and in school today and this is what I did:
Bench press 3x3 140
Barbell rows 3x5 125
front squat 3x3 135 145 160
romanian deadlift 3x8 185 195 205
reverse flies
lateral raises


#11

August 29
I lifted at school today and this is what I did:
Bench press 2x3 135 1x2 145
incline db bench 3x8 50
barbell rows 3x5 125
rotator cuff exercises

We maxed out for our 2 or 3 rep max on bench today and I am pretty sure I could’ve gotten 3 but it would’ve been with terrible form


#12

August 30
I lifted at the gym today and this is what I did:
Bench press 2x3 140
incline db bench 3x8 50


#13

August 31
I lifted at school today and this is what I did:
deadlift 2x3 275 x2 300
split squats 3x8 50
shrugs

We got our 2 to 3 rep max on deadlift today and the first rep was really hard, but the second one was much easier and went up pretty fast. Any thoughts on why that was?


#14

September 1
I lifted at the gym today and did this:
bench press 2x3 x5 140
weighted pullups 3x4 +30
barbell rows 2x4 125


#15

September 2
I lifted at the gym and did this:
squat 3x5 175
sumo deadlift worked up to a heavy set of 2 for 295
my knee doesn’t hurt on sumo now after a few changes


#16

September 4
Labor day no school today
I lifted at the gym and did this:
bench press 3x4 140
squat 1x5 180 (gym closed at 2:00 today or I would’ve done more)


#17

September 5
I lifted at school today and thought we were front squatting but we ended up benching so I just went light and focused on speed
Bench 105x5 115x5 125x5
incline 50x3x3


#18

September 7
I lifted at school today and did this:
bench 3x3 140
squat 2x5 180
deadlift 3x5 190 225 255
split squats


#19

September 8
I lifted at school today and this is what I did:
bench press 3x3 140
incline press 3x8 95 95 110
pullups 2x6 +30
barbell rows 2x5 125


#20

Good progress so far dude.

Just some friendly help:

I notice you said you’re running Greyskull, pay some good attention to the AMRAP sets. And prioritize a 10% decrease that follows a stall of some sort. That bit after the stall will get the ball rolling so you can hop up in weight once you reset. Other than that maybe throw in some sort of mobility stuff on the off days. I’d read about this program months ago and I liked the versatility of it. Don’t worry about any complicated stuff or trying to throw in complexity. You will not need any of it.