Hey guys im 15 years old and im looking to add some strength to my lifts and im hoping with that will come size. I try to keep my diet in order as much as possible. Heres what im planning on doing for the next few weeks. it would be great if i could get some input on what should be changed/fixed. In particular, im looking to put emphasis on my upperback/traps/shoulders.
A) Squat- set ~5Rm, 1-3 sets of 8 with 10-15% less of that initial set
B) Pull/chin-ups- Heavy single, then 3-5 lighter singles, possibly 1-2 high rep sets
C-E) Traps, abs, and Biceps
A) High Pulls- 4-5x of 3 reps
B) Bench- same as squat above
C) Military Press- 3-4x6-8
D) Forearms and possibly some cardio/running/jogging, etc
Day 3- Off/ running/jogging/cario
A) Chinup/pull ups- 3-4x 6-8 - mainly some BW work
B) Snatch Grip Deadlifts- Set ~5RM, 1-2 sets of 5 with 10-15% less, then a few more sets of 5 with 10-15% less from that
C-E) Abs, Biceps, shoulders
A) Power Cleans- 4-5x of 3
B) Incline Bench- 3-4 sets of 8
C-D) Some Horizantal rowing/ light single leg work
E) Forearm work
I plan on doing that for a few weeks, with only 1 major change each week which is reps/weight i set up like my squatting. For those exercises, i will set ~3RM, drop 10% and do 1-3 sets of 5, then drop anoth 10-15% and do 1 set of 8 after week 1.
So example: Squat: ~3RM, 2-3 of 5 sets of 90%RM, 1 set 80%3RM.
The week after that one, i will do a single (NOT all out 1 RM for lower, upper may be a diff story).
Ex of that week: Squat: Heavy single, single weight -~10-20% for 2-3 sets of 3, 2nd sets weight minus ~10-20% for 1 set of 5
Ill then repeat my 1st week with a bit higher weight on the 5RM.
What do you guys think of that? I dont think it will be too bad overall. I dont think putting emphasis on only 2 lifts a day and then a few auxillary sets will burn me out. I would also like to note that i wont always be working out 2 days on, 1 day off, 2 days on, 2 days off. Its probably more likely that ill be doing 2 days on, 2 days off, 2 days on, 1 day off (so mon, tues, fri, sat).
Thanks for the help.