T Nation

High School Freshman WS4SB Journal


#1

Age: 15
Height: 5'11''

Here is a record of my son's lifting progress using the Joe DeFranco Westside For Skinny Bastards template, a strength training program originally based on the work from Westside Barbell.

My son is a 14 year old freshman in high school playing both football and lacrosse. My son has caught the weight lifting bug from the success he has had using Mark Rippitoe's basic strength development template that he has followed off and on over the last year.

Starting Maximums (11/17/2008)

Body Weight: 160 pounds
Trap Bar Deadlift: 210 pounds
Safety Squat Bar Box Squat - 13'' box: 125 pounds
Bench Press - Wide: 130 pounds
Box Jump: 24''
40 Yard Dash: 6.02
Illinois Agility: 16.44

Current Maximums

Body Weight (6/5/2009): 180 pounds
Trap Bar Deadlift(6/5/2009): 265 pounds
Safety Squat Bar Box Squat - 13'' box(6/7/2009): 180 pounds
Box Squat - 13'' box(1/22/2009): 160 pounds
Squat (6/4/2009): 185 pounds
Bench Press - Wide (1/30/2009): 145 pounds
Bench Press - Med (1/20/2009): 145 pounds
Box Jump(12/27/2008): 34.5''
40 Yard Dash(6/1/2008): 5.3
Illinois Agility(12/13/2008): 15.88

Goals

Maximally increase strength in indicator exercises.
Decrease times for 40 yard dash and Illinois agility drill.
Increase lean muscle.
Remain injury free.
Learn movements.

Notes

I will post a topic item for each week, editing the same topic for each day of that week. All exercises will be followed by the notation of Sets x Reps @ Weight.

ME: Maximal Effort Method - Lift a maximal load.
DE: Dynamic Effort Method - Lift a sub-maximal load as explosively as possible.
RE: Repeated Effort Method - Lift a sub-maximal load to failure.

I will use a calculation to determine the one rep max, since my son will rarely attempt a one rep max. The one rep max is calculated using 95% for 2 reps, 92.5% for 3 reps, 90% for 4 reps, and 87.5% for 5 reps. One rep max = Weight / Percent for Reps.

Indicator Exercises

Bench Press
Trap Bar Deadlift
13'' Box Squat


#2

WEEK 1 at November 24, 2008

MONDAY

TUESDAY

ME Lower

Trap Bar Deadlifts: 1x5@65, 1x3@115, 1x3@145, 1x5@195
Lunge w/Kettlebell: 1x5@8k, 1x10@20k, 1x11@20k, 1x12@20k
Single Leg RDL w/Kettlebell: 1x6@8k, 1x6@12k
Hyper-Extensions: 2x12@bw+5
Sprinter Sit-ups: 1x10

WEDNESDAY

THURSDAY

ME Upper

Bench Press: 2x5@45, 1x3@65, 1x3@85, 1x1@105, 1x1@125, 1x1@120
Barbell Pushups: 1x15@BW, 1x10@BW
A1 - DB Rows: 1x15@12k, 1x12@12k, 1x8@12k
A2 - Rear Delt Fly: 3x15@5
B1 - Upright Rows: 3x12/Red Bands
B2 - Close Grip Bench: 1x20@65, 1x15@65, 1x10@65

  • Form breakdown in bench

FRIDAY

SATURDAY

Box Jumps: 9@26.5
Kettlebell Swings: 3x10@12k kettlebell

SUNDAY

RE Upper

DB Bench Press: 1x8@10, 3x12@25
A1 - Rope Facepulls: 3x12@27
A2 - DB Shrugs: 1x15@25, 2x12@30
DB Shoulder Press: 3x8@25, 1x23@10
B1 - Cable Pulldowns: 2x12@27, 1x12@35
B2 - Tricep Rope Extension: 3x12@27


#3

WEEK 2 at December 2, 2008

MONDAY

TUESDAY

ME Lower

Trap Bar Deadlifts: 1x5@65+15lbs chains, 1x3@115+15lbs chains, 1x3@155+15lbs chains, 1x5@200
Lunge w/Kettlebell: 1x12@20k, 1x12@24k
Lunge w/Barbell: 1x12@50
Single Leg RDL w/Kettlebell: 1x8@12k, 1x8@16k
Hyper-Extensions: 2x12@bw+10

WEDNESDAY

THURSDAY

ME Upper

Bench Press (med grip): 2x8@45, 1x3@65, 1x3@85, 1x8@105
Barbell Pushups: 1x16@BW, 1x11@BW
A1 - DB Rows: 3x12@16k
A2 - Rear Delt Fly: 3x12@5
B1 - Upright Rows: 1x18/Red Band, 2x15/Purple Band
B2 - Close Grip Bench: 1x6@75, 2x6@85

FRIDAY

SATURDAY

SUNDAY

RE Upper

DB Bench Press: 1x8@10, 3x12@30
A1 - Rope Facepulls: 3x12@30
A2 - DB Shrugs: 3x15@30
DB Shoulder Press: 1x8@10, 1x12@25, 1x11@25, 1x9@25
B1 - Cable Pulldowns: 3x12@35
B2 - Tricep Rope Extension: 3x12@30

Box Jumps: 9@28.5


#4

Do you coach your son in the weight room or just write down what he does with his time spent in the weight room?

Do you lift at all yourself?


#5

I am following basically the same program so am arm and arm with him in the gym. Good bonding plus I get to help him with lifting form, etc. I am far from an expert but had competed in a couple of powerlifting meets in college and then lifting on and off up to now ... plus lots and lots of reading. I am tracking my progress on the Training Forum as well.

I really want to get him started in a safe and effective way. Unfortunately, our high school program is less than optimal.


#6

You'll find this a lot in high school weight rooms.


#7

WEEK 3 at December 8, 2008

MONDAY

TUESDAY

ME Lower

Trap Bar Deadlifts: 1x5@65+15lbs chains, 1x3@115+15lbs chains, 1x3@155+15lbs chains, 1x3@175+15lbs chains, 1x5@205
Lunge w/Barbell: 1x12@55, 2x8@55
Single Leg RDL w/Kettlebell: 2x6@12k
Hyper-Extensions: 2x12@bw+red band

WEDNESDAY

THURSDAY

ME Upper

Bench Press (Med Grip): 2x8@45, 1x3@65, 1x2@85, 1x5@90, 1x4@100, 1x3@110, 1x5@105, 1x4@110, 1x3@115
A1 - DB Rows: 3x12@16k
A2 - Rear Delt Fly: 3x12@5
B1 - Upright Rows: 3x12/Purple Band
B2 - Close Grip Bench: 3x6@85

FRIDAY

SATURDAY

40 Yard Dash: 5.81
Illinois Agility: 16.10, 15.88
Box Jump: 6@31.5

SUNDAY

RE Upper

DB Bench Press: 1x8@10, 4x6@35
A1 - Rope Facepulls: 4x5@42.5
A2 - DB Shrugs: 3x12@35
DB Shoulder Press: 1x8@10, 3x6@30
Cable Pulldowns: 4x6@42.5

  • Elbow hurt during warmups of Tricep Rope Extension

Monthly Progress

Body Weight: 160 to 165
Trap Bar Deadlift: 210 to 235
Box Jump: 24 to 31.5
40 Yard Dash: 6.02 to 5.81
Illinois Agility: 16.44 to 15.88


#8

BFS? I hate BFS.


#9

WEEK 4 at December 15, 2008

MONDAY

TUESDAY

ME Lower

Safety Squat Bar Box Squat (13'' box): 1x8@BW, 1x5@65, 1x3@95, 1x5@115
Lunge w/Barbell: 3x12@55
Kettlebell Swings: 1x12@16k, 2x12@24k

WEDNESDAY

THURSDAY

ME Upper

Bench Press (Wide Grip): 2x12@45, 1x3@65, 1x3@85, 1x1@110, 1x3@120
Barbell Pushups: 1x17@BW, 1x12@BW
A1 - Barbell Rows: 3x12@55
A2 - Stretch Band Pull-aparts: 3x12@RedBand
B1 - Kettlebell Shrugs: 3x12@16k x 2
B2 - Barbell Curls: 2x12@45, 1x8@45

FRIDAY

SATURDAY

SUNDAY

RE Upper

DB Incline Bench Press: 1x18@25, 1x14@25, 1x12@25
A1 - Machine Rows: 1x12@32, 1x10@27, 1x8@27
A2 - Rear Delt Flys: 3x12@5
L-Lateral Raise: 1x12@2.5, 2x12@5
B1 - DB Shrugs: 3x12@40
B2 - Cable Curls: 3x12@20

Box Jump: 9@31.5


#10

WEEK 5 at December 22, 2008

MONDAY

TUESDAY

ME Lower

Safety Squat Bar Box Squat (13'' box): 1x8@BW, 1x5@65, 1x3@95, 1x5@120
Lunge w/Barbell: 3x12@60
Kettlebell Swings: 1x12@16k, 2x12@24k

WEDNESDAY

ME Upper

Bench Press (Wide Grip): 2x12@45, 1x3@65, 1x3@85, 1x7@110
Close Grip Bench: 1x20@75, 1x14@75
A1 - Barbell Rows: 4x12@60
A2 - Stretch Band Pull-aparts: 4x12@RedBand
B1 - Kettlebell Shrugs: 4x12@16k x 2
B2 - Barbell Curls: 4x12@45

THURSDAY

FRIDAY

SATURDAY

Box Jump: 6@34.5
Barball Squats: 2x5@45, 2x5@65
Step Ups: 1x12@BW, 2x12@45

SUNDAY

RE Upper

DB Incline Bench Press: 1x14@30, 1x8@30, 1x11@30
A1 - Machine Rows: 1x12@32, 1x6@32/1x6@27, 1x12@27
A2 - Rear Delt Flys: 3x12@10
L-Lateral Raise: 1x12@5, 2x12@7.5
B1 - DB Shrugs: 3x12@45
B2 - Cable Curls: 3x12@25
Dips: 2x12@85


#11

WEEK 6 at December 29, 2008

MONDAY

TUESDAY

ME Lower

Safety Squat Bar Box Squat (13'' box): 1x8@BW, 1x5@65, 1x2@85, 1x2@110, 1x5@125
Lunge w/Barbell: 3x12@65
Kettlebell Swings: 1x15@16k, 2x15@24k

WEDNESDAY

THURSDAY

ME Upper

Bench Press (Wide Grip): 2x12@45, 1x3@65, 1x3@85, 1x2@105, 1x6@115
Close Grip Bench: 1x20@80, 1x16@80
A1 - Barbell Rows: 4x12@65
A2 - Stretch Band Pull-aparts: 4x12@RedBand
B1 - Kettlebell Shrugs: 4x12@24k x 2
B2 - Barbell Curls: 1x12@50, 3x12@45

FRIDAY

SATURDAY

Box Squat Box Jump: 9@24.
Step Ups: 3x15@45

SUNDAY

RE Upper

DB Incline Bench Press: 1x12@35, 1x8@35, 1x6@35
A1 - Machine Rows: 3x12@32
A2 - Rear Delt Flys: 3x12@10
L-Lateral Raise: 3x12@7.5
B1 - DB Shrugs: 3x12@45
B2 - Cable Curls: 3x12@25


#12

WEEK 7 at January 5, 2009

Switching to "Huge in a Hurry" by Waterbury for 3 week cycle to change things up. Will be focusing on a strength cycle.

MONDAY

TUESDAY

Barbell Bench Press (Medium Grip): 2x12@45, 1x5@65, 1x3@85, 1x2@105, 1x6@115, 1x5@115, 1x5@115, 1x4@115
Trap Bar Deadlift: 1x8@65, 1x3@115, 1x3@155, 1x2@185, 1x6@200, 1x5@200, 1x5@200, 1x4@200
Kettlebell Rows: 3x6@24k, 1x2@24k

WEDNESDAY

THURSDAY

Box Squat (13'' box): 1x8@BW, 1x5@65, 1x2@85, 1x2@105, 2x7@125, 1x6@125
Barbell Rows: 1x7@75, 1x7@80, 1x6@80
Standing Barbell Press: 1x7@50, 1x7@55, 1x6@55

FRIDAY

SATURDAY

SUNDAY

Cable Pull-downs: 1x13@45, 1x12@50, 1x10@50
Dips: 2x12@BW-70, 1x11@BW-70
Lunges: 2x12@65, 1x11@65


#13

WEEK 8 at January 12, 2009

MONDAY

TUESDAY

Barbell Bench Press (Medium Grip): 2x12@45, 1x5@65, 1x3@85, 1x2@105, 1x7@115, 1x6@115, 1x5@115, 1x2@115
Trap Bar Deadlift: 1x8@65, 1x3@115, 1x3@155, 1x2@185, 2x7@205, 1x6@205
Kettlebell Rows: 2x7@24k, 1x6@24k

WEDNESDAY

THURSDAY

Box Squat (13'' box): 1x8@BW, 1x5@65, 1x2@85, 1x2@105, 2x7@130, 1x6@130
Barbell Rows: 1x7@80, 1x7@85, 1x6@90
Standing Barbell Press: 2x7@60, 1x6@60

FRIDAY

SATURDAY

SUNDAY

Cable Pull-downs: 2x12@50, 1x11@50
Dips: 2x12@BW-70, 1x11@BW-70
Lunges: 2x12@65, 1x11@65


#14

WEEK 9 at January 10, 2009

MONDAY

TUESDAY

Barbell Bench Press (Medium Grip): 2x12@45, 1x5@65, 1x3@85, 1x2@105, 1x7@120, 1x5@120, 1x4@120, 1x4@120
Trap Bar Deadlift: 1x8@65, 1x3@115, 1x3@155, 1x2@185, 2x7@210, 1x6@210
Kettlebell Rows: 2x7@24k, 1x6@24k

WEDNESDAY

THURSDAY

Box Squat (13'' box): 1x8@BW, 1x5@65, 1x2@85, 1x2@110, 2x7@135, 1x6@135
Barbell Rows: 1x2@65, 2x7@90, 1x6@90
Standing Barbell Press: 1x2@45, 2x7@65, 1x6@65

FRIDAY

SATURDAY

SUNDAY

Cable Pull-downs: 1x12@50, 1x12@45, 1x11@45
Dips: 2x12@BW-55, 1x11@BW-55
Lunges: 2x12@65, 1x11@65


#15

WEEK 10 at January 26, 2009

We will unload this week.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

Squat: 1x8@BW, 1x5@65, 1x3@85, 1x3@110, 1x5@135
Barbell Bench Press (Mediim/Wide Grip): 2x12@45, 1x5@65, 1x3@85, 1x3@105, 1x5@125
Barbell Rows: 1x3@65, 1x5@95

FRIDAY

SATURDAY

Machine Rows: 1x13@40, 1x12@40, 1x10@40
DB Bench Press: 1x12@40, 1x8@40, 1x5@40, 1x4@40
Side Lunge: 1x8@25, 1x8@25

SUNDAY


#16

WEEK 11 at February 2, 2009

MONDAY

TUESDAY

Trap Bar Deadlift: 1x8@65, 1x3@115, 1x3@155, 1x2@185, 3x4@215, 1x3@215
Barbell Bench Press (Medium/Wide Grip): 2x12@45, 1x5@65, 1x3@85, 1x2@105, 2x4@125, 1x3@125, 2x2@125
Kettlebell Rows: 3x4@24k, 1x3@24k

WEDNESDAY

THURSDAY

Squat: 1x8@BW, 1x5@65, 1x2@85, 1x2@115, 2x7@135, 1x6@135
Barbell Rows: 1x3@65, 2x7@95, 1x6@95
Standing Barbell Press: 1x3@45, 2x7@70, 1x6@70

FRIDAY

SATURDAY

Cable Pull-downs: 1x12@50, 1x12@50, 1x11@50
Dumbell Incline Bench Press: 1x12@35, 1x6@35, 1x10@30, 1x7@30

SUNDAY

Kettlebell Swings: 3x15@24k
One Legged Romanian Deadlifts: 3x10@24k


#17

WEEK 12 at February 9, 2009

MONDAY

TUESDAY

WEDNESDAY

Trap Bar Deadlift: 1x8@65, 1x3@115, 1x3@155, 1x2@185, 3x4@220, 1x3@220
Barbell Bench Press (Medium/Wide Grip): 2x12@45, 1x5@65, 1x3@85, 1x2@105, 1x4@130, 2x3@130, 2x2@130
Kettlebell Rows: 3x4@24k, 1x3@24k

THURSDAY

FRIDAY

Squat: 1x8@BW, 1x5@65, 1x2@85, 1x2@115, 2x7@140, 1x6@140
Barbell Rows: 1x3@65, 2x7@95, 1x6@95
Standing Barbell Press: 1x3@45, 2x7@70, 1x6@70

SATURDAY

SUNDAY

One Legged Romanian Deadlifts: 3x11@24k
Kettlebell Swings: 3x15@24k
Cable Pull-downs: 2x13@50, 1x9@50
Dumbell Incline Bench Press: 2x13@30, 1x6@30, 1x3@30


#18

WEEK 13 at February 16, 2009

MONDAY

TUESDAY

Trap Bar Deadlift: 1x8@65, 1x3@115, 1x3@155, 1x2@185, 3x4@225, 1x3@225
Barbell Bench Press (Medium): 2x12@45, 1x5@65, 1x3@85, 1x2@105, 1x4@130, 3x3@130, 1x1@130
Kettlebell Rows: 3x4@24k, 1x3@24k

WEDNESDAY

THURSDAY

FRIDAY

Squat: 1x8@BW, 1x5@65, 1x2@85, 1x2@115, 2x7@145, 1x6@145
Barbell Rows: 1x3@65, 2x7@100, 1x6@100
Standing Barbell Press: 1x3@45, 2x7@75, 1x6@75

SATURDAY

SUNDAY

One Legged Romanian Deadlifts: 3x11@24k
Cable Pull-downs: 2x13@50, 1x9@50
Dumbell Incline Bench Press: 2x13@30, 1x6@30, 1x3@30


#19

WEEK 13 at May 18, 2009

SATURDAY

ME Lower

Safety Squat Bar Box Squat (13'' box): 1x8@BW, 1x5@65, 1x3@95, 1x1@135, 3x3@160
Lunge w/Barbell: 3x12@65
Kettlebell Swings: 3x12@32k

SUNDAY

ME Upper

Bench Press (Med Grip): 1x8@45, 1x5@95, 1x3@115, 1x2@125, 1x3@115
DB Bench Press: 1x8@20, 1x13@25, 1x8@30, ???
A1 - Seated Cable Rows: 1x8@25, 1x13@37
A2 - Rear Delt Dumbell Fly: 3x12@10
B1 - Cable Curls: 3x12@
B2 - Dumbell Shrugs: 3x12@45
Leg Raises: 3x10


#20

WEEK xx at June 1, 2009

SATURDAY

SUNDAY

ME Lower

Safety Squat Bar Box Squat (13'' box): 1x8@BW, 1x5@65, 1x3@95, 1x1@135, 3x5@160
Lunge w/Barbell: 3x12@70
Kettlebell Swings: 3x12@32k