I am a 16 yr old junior in High School looking for advice on my current routine. Been lifting for about a year, steady. Rarely miss a workout unless its holiday, and the longest I’ve gone without working out was around one and a half weeks.
I do some tapering and very light work (calisthenics) every couple weeks but I usually hit the gym for most physical work. For the first couple months of my weightlifting experience, I worshiped Pavel Tsatsouline. About two months ago, I ran into T-Nation, and began to read. 2 Months later and I think I just finished the 2007 archive + a notebook of notes.
Before anyone thinks of asking, YES my current routine(listed below) works for me. I have been on it for 7 weeks now and the gains were good, not great, but slow and steady I guess.
Goal: Strength. Mass is good too but I really would prefer strength.
Although I still weigh roughly 145 lbs, due to my height I appear very stocky. Diet will be posted later but it’s as clean as a high school kid can do I guess.
Current Statistics:
Height: 5’3" or 160 cm (Very short, I’m Filipino)
Weight: 143 lbs
BF% = Roughly 10-13% (Tested with calipers)
Maxes (1RM)
Squat: 215 lbs
Bench: 195 lbs
Deadlift: 235 lbs
Power Clean: 135 lbs
Snatch: 105 lbs
*Just started and these are my favorite exercises.
If I missed any others I’ll try to post them.
Routine
This routine is a TBT-style type of workout. Repeated 3 times a week, workout A is done twice a week. Workout B is done one a week.
Sun: rest
Mon: Workout A
Tues: rest
Wed: Workout B
Thurs: rest
Fri: Workout A
Sat: Rest
Workout A
Snatch - 5x5
2 Min rest per set.
Back Squat - 5x5
2 Min rest per set.
Bench Press - 4x6
1 Min rest per set.
Dumbbell Rows - 4x6
Alternated with the Bench Press
1 min rest per set.
Deadlift - 5x5
2 Min rest per set.
Plate Push+Pull w/ Leg - 3x8
**Trains hip abductors since school gym has no cables. Just a side push with leg, side drag with leg on a plate.
Workout B
Clean - 4x6
2 Mins per set.
Front Squat - 5x5
2 Mins rest per set.
Close-Grip Bench Press - 5x5
1 Mins rest per set
Alternated with Pull-Up
Pull-up w/Dumbbell - 3x5
1 Min rest per set.
Alternated with CG-BP.
Snatch Grip Deadlift - 3x5
2 Mins rest per set
Bent Barbell Press - 3x4
2 Mins rest per set
Any comments? Questions? To reiterate, I’m mainly looking for a way to swtich this up/vary when I happen to stagnate. I just believe not to change unless its broke. I have heard of WS4SB due to its joint purpose of mass and strength.
Thanks in advance for any replies(the useful ones anyway).