Road to 1380 at 17 Y/O and 220

Hey all,

This is where I will post all my training and I want to total 1,300 by my 18th birthday which is on July 16th. I’m totaling 1,025 right now. I’ve also been training for a year seriously. My current program I am running is Grekyskull LP.

Current numbers:
Squat: 365
Bench Press: 230
Deadlift: 430

Goal Numbers:
Bench Press: 285
Deadlift: 545

Looks like my ratios, kind of. That’s a decent goal total, and a year should be achievable. Good luck.

Bench Press- 2x5, 1x5+ (10) (no spotter)-182.5
Squat-2x5, 1x5+ (10)- 290
Two-Arm Dumbbell Rows-3x8- 55’s
Lying Leg Curl-3x12-95
Plank- 3x 1min-bodyweight

Those sound like good goals. Hope you hit them.

Overhead Press- 2x5, 1x5+ (10) - 122.5
Deadlift- 1x5+ (8)-350
Lat Pulldown- 3x8- 130
Dumbbell Romanian Deadlifts- 3x8 65’s
V-bar Tricep Pushdowns- 3x15-105
Dumbbell Curls-3x12 20’s

Bench Press-2x5, 1x5+ (10)- 182.5
Squat- 2x5, 1x5+ (10)- 290
Barbell Rows- 3x8- 145
Face Pulls- 3x15- 75
Hyper Extensions- 3x20- 30 pound dumbbells

last set of squats felt quite easy as compared to the other days. I no longer good morning my squats as much once i reach failure. I also do not get pumped up for the last set because it becomes part of the training session. I will reserve that for 1 rep max days and competitions.

Overhead Press- 2x5, 1x5+ (9)- 125
Squat- 2x5, 1x5+ (10)- 295
I could not finish my assistance work because lack of time. I’ve been training at coliseum gym, which is a powerlifting gym. I squatted on a iron wolfe squat bar. Man that bar was cool 65 pounds and 8 feet long.

This is a good call. I’d even go so far as to say you may find it more productive to seek calm and focus more than getting pumped up for max attempts and meet day as well. I know I do.

Bench Press- 2x5, 1x5+ (10)- 185
Deadlift- 1x5+ (5)- 355 (my left glute keep cramping up, i had at least 3 more reps in me. I will go about drinking more water before my training.)
Rubish Raises- 3x6- 145
Leg Extensions- 3x12- 120
Lat Pulldown- 3x12- 135
Tricep Pushdowns- 3x15- 110
Bicep Curls- 3x12- 20’s

8/5/16- Day:3
Overhead Press: 2x5, 1x5+ (9)-125
Squat: 2x5, 1x5+ (10)-295
2-arm rows 3x8- 60’s
face pulls- 3x15- 80
Leg extensions- 3x12-120

8/8/16- Day 1:
Bench Press: 2x5,1x5+ (10)- 187.5
Squat: 2x5, 1x5+ (10)- 300
Two-arm dumbbell row-3x8- 60’s
Leg Extensions-3x12-120
Plank-3x1 min- body-weight

8/11/16-Day 2:
Overhead Press: 2x5, 1x5+ (7)- 127.5
Deadlift: 1x5+ (7)- 360
Front Squat: 3x6- 155
Lat Pulldown: 3x8-135
Dumbbell Romanian Deadlifts: 3x8- 65’s
Tricep Pushdowns: 3x15- 110
Dumbbell Curls: 3x12- 20’s

did some conditioning
3x failure farmers walks

8/13/16 Day 3:
Bench Press: 2x5, 1x5+ (10)- 187.5
Squat: 2x5, 1x5+ (10)- 300
2-arm rows- 3x8- 60’s
Face Pulls-3x15- 80
Leg Extensions-3x12-120

8/15/16- Day 1:
Overhead Press: 2x5, 1x5+ (7)-130
Squat: 2x5.1x5+ (10)-305
2 arm rows- 3x8-60’s
Leg Extensions- 3x12- 120
Plank: 3x 1 min- bodyweight

8/17/16 Day 2:
Bench Press: 2x5, 1x5+ (10)- 190
Deadlift: 1x5+ (6)- 365 (glute always fucking cramps before i can get anymore fucking reps help me. i drink alot of water and stretch but not works.)
Front Squat: 3x6- 155
Lat Pulldown: 3x8-135
Dumbbell Romanian Deadlifts: 3x8 65’s
Tricep pushdowns- 3x15-110
Dumbbell Curls- 3x12- 20’s

Try releasing them with a lacrosse ball a few times. Or, try the Agile 8 as a warm up.