This is my first post and I am expecting to be regular. Anyway, so I am 17 years old, 5'6 and 145lb . Been working out since 14. I started with calisthenics as i was extremely weak (not like I am no longer weak now lol). I couldn't even do a push up on my knees. After 2 years I started some odd object lifting and picking up my bed like a deadlift. And 7 months ago I started benching, deadlifting such with my bed. I couldn't go to a gym as my o levels exam was near.
Whatever, a few weeks ago I bought an Olympic barbell and 190kg of weights. Now I can do 150 kg deadlift, bench press 70kg for 4, overhead press 55kg for 5 and squat 40kg for 20 reps (i dont have enough space for a squat rack). Yes i know my squat is extremely weak. It may due to my weak quads or something but i am working on it. Regardless, this is how my training program looks like.
-High volume bent over rows
-Bear hug carry or farmers carry
-Heavy bench/overhead press
-High volume overhead/bench press
-That front raise hold stuff you see in strongman competition for time
-Back squats high bar 20 reps with additional sets of 10 or 12 reps
-Front squats high volume
-Some type of lunges
From day 4 to 6, my have very low intensity
-Some light deadlifts
-Some bicep and forearm work
-Light bench press
-Light overhead press
-Some lateral raises
-Some tricep work
-High volume back high bar squats
-High volume front squats
-Step ups or something
Thats what I am doing. Is it okay? Or is there any way i can improve it? Thanks for spending your time reading it. Have a nice day.