T Nation

Program Overview


Squats: Working up to a heavy set of 5 in 3 week waves taking 4th week off from squatting. Add 10 pounds each week, when i pick it up again i'll start at week 2's weight and wave up. Finish higher each wave
Pause squats: 2x5
Stiff leg dead lift: 3x10
Glute ham raies: 3-4 sets of 10-15 reps
Abs: 4 sets of 5-10 reps

Bench: 5x5 for 4 weeks then do a 1-3RM and start over
incline bench: 3x5
DB floor press: 3x8-12
Rear delt raises: 3-4 sets of 10-15 reps

speed box squats: 6x2
Speed pulls: 6-9 singles
Bent rows: 3X10
Pull-ups or lat pulls: 4X 10-12
Glute ham raises: 4x10
Abs: 3x5

Speed bench: 6x3
Close grip: 3x5
Military press: 3x8-12
shrugs: 3x8-12
Chin up: 3x10-12

Age: 15
height: 5'7
weight: 195
squat: 345
dead: 345
bench: 255
Next meet: some time in early winter

Goals by december
squat: 405+
dead: 405+
bench: 315+
weigh: 235+

I think also every few weeks i'll go a little heavy on the speed pulls on the last few sets just to keep the feel of heavier deadlifts.

how's this program look, i am hoping to total over 1,000 while still before turning 16 in december.




program looks good, i would add a little more back work, maybe super set with db floor press, incline, etc. rotator cuff work helps too. also maybe do some single leg work, lunges, single leg back foot elevated, walking lunges, vary from high reps (boost gpp) to low reps (2-6) help with strength deficiences. single leg work helped boost my strength and size. good luck and keep working hard. also eat a ton if you're trying to put on 40lbs.