background info:
15 years old and 16 on 19th september, been lifting since about may seriously. before them i did random push-ups and pull-ups daily to get big, or so i thought. i have been following a basic 5x5 routine alternating squat and bench and deadlift and press every other day but having moved house no longer have a bench and squat rack, knee pain currently but going to work up to zercher squats again until i can get a squat rack. also to set me back even further ceiling is too low to do regular overhead press, hate this place.
current bests:
deadlift - 100kg x 5, 120kg x 1
floor press - 60kg x 5, 70kg x 1
zercher squat - 85kg x 5, 95kg x 1
seated overhead press - 35kg x 5 - not a max, just best working weight so far
current routine:
day 1:
deadlift - 5x5
floor press - 5x5
db row / chins - 5x5-10
ab work and rear delts to balance pressing - generally superset for about 5 sets
day 2:
zercher squat - 5x5 ( when my knees are fully healed)
overhead press - 5x5
db row / chins - 5x5-10
ab work and rear delts to balance pressing - generally superset for about 5 sets
long term goals for 19/09/14 - 18th birthday
deadlift - 200kg +
squat - 175kg +
bench - 125kg +
press - 100kg +