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
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
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
dfoiles
December 12, 2008, 2:09pm
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
xb_C
December 3, 2008, 3:54am
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?
[quote]xb-C wrote:
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?[/quote]
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.
xb_C
December 3, 2008, 10:00pm
6
[quote]dfoiles wrote:
I really want to get him started in a safe and effective way. Unfortunately, our high school program is less than optimal.[/quote]
You’ll find this a lot in high school weight rooms.
dfoiles
December 15, 2008, 5:17am
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
[quote]dfoiles wrote:
xb-C wrote:
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?
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.[/quote]
BFS? I hate BFS.
dfoiles
December 22, 2008, 12:48am
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
dfoiles
December 31, 2008, 4:13pm
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
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
dfoiles
January 14, 2009, 9:51am
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
dfoiles
January 19, 2009, 4:17pm
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
dfoiles
January 26, 2009, 2:13pm
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
dfoiles
February 3, 2009, 1:55am
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
dfoiles
February 9, 2009, 4:33am
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
dfoiles
February 15, 2009, 10:01pm
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
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
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
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