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
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
Maximally increase strength in indicator exercises.
Decrease times for 40 yard dash and Illinois agility drill.
Increase lean muscle.
Remain injury free.
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.
Trap Bar Deadlift
13'' Box Squat