T Nation

Charging to Inhuman Strength

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 +

21.07.12

deadlifts

1x5x30
1x5x50
1x5x70
1x5x90
1x5,5,5,5,8x102.5 - felt good so i repped out the last set, milking this linear progression till the end

shitty overhead went shitty, just gonna floor press more regularly

db rows

1x10x10
1x10x20
3x10x30

then some ab rollouts from knees for sets of 5 and attempts at dragon flags.