T Nation Educated 16 Year Old Training Log


Front Squat - 95x8, 95x8, 95x8, 95x8, 95x8
Glute Bridge - 135x8, 135x8, 135x8
Barbell Calf Raise - 95x8, 95x8, 95x8


DB Fly - 60(30’s)x8, 60x8, 60x8, 60x8, 60x8
DB Triceps Extension - 40(20’s)x8, 40x8, 40x8
Face Pull w/ External Rotation - 55x8, 55x8, 55x8


Deadlift - 125x8, 125x8, 125x8, 125x8, 125x8
Pull Up(jump w/ controlled eccentric) - BWx8, BWx8, BWx8
Rear Delt Fly - 10x8, 10x8, 10x8


Front Squat - 105x8, 105x8, 105x8, 105x8, 105x8
Glute Bridge - 145x8, 145x8, 145x8
Barbell Calf Raise - 105x8, 105x8, 105x8


DB Fly - 80x8, 80x8, 80x8, 80x8, 80x8
DB Triceps Extension - 60x8, 60x8, 60x8
Face Pull - 60x8, 60x8, 60x8


Deadlift - 135x8, 135x8, 135x8, 135x8, 135x8
Pull Up(jump w/ controlled eccentric) - BWx8, BWx8, BWx8
Rear Delt Fly - 15x8, 15x8, 15x8

The next week was the same workout with weights increased by the same increments as before so I’m not gonna waste time haha…

I have a definite anterior deltoid dominance that pulls my shoulders forward and causes my delts to take over all pressing and flying exercises. I am gonna stop all pressing and do more back and rear delt work. Advice would be much appreciated. I want to be big and strong, but not at the price of poor posture. I fight forward head posture as well.

After the week of workouts I skipped posting and a vacation…


Strength Layers - Deadlift

Ramp to 1RM - 135x1, 145x1, 155x1, 165x1, 175x1, 185x1, 195x1, 205x1, 215x1
Clusters - 195x3, 195x3, 195x3
Ramp to 2RM - 135x2, 145x2, 155x2, 165x2, 175x2, 185x2
Clusters - 165x3, 165x3
Ramp to 3RM - 135x3, 145x3, 155x3
Clusters - 140x3
Max Rep Set - 110x15 (small plates too low for conventional so I did RDL for this set)

Later that week I did a session of “free for all”, including my weak points and some strongman conditioning(tire flips, prowler, etc)


Strength Layers - Deadlift

Ramp to 1RM - 145x1, 155x1, 165x1, 175x1, 185x1, 195x1, 205x1, 215x1, 225x1
Clusters - 205x3, 205x3, 205x3
Ramp to 2RM - 145x2, 155x2, 165x2, 175x2, 185x2, 195x2
Clusters - 175x3, 175x3
Ramp to 3RM - 145x3, 155x3, 165x3
Clusters - 150x3
Max Rep Set - 115x15 (RDL due to plates smaller than 45’s)


Strength Layers - Front Squat

Ramp to 1RM - 80x1, 90x1, 100x1, 110x1, 120x1, 130x1, 140x1, 150x1, 160x1
Clusters - 145x3, 145x3, 145x3
Ramp to 2RM - 80x2, 90x2, 100x2, 110x2, 120x2, 130x2
Clusters - 120x3, 120x3
Ramp to 3RM - 80x3, 90x3, 100x3
Clusters - 90x3
Max Rep Set - 70x15

I had another free for all day 8/16/13. I find it best for me to use those days to do some extra back and rear delt work. when I have time, I hit triceps. I always do the strongman conditioning after also.

This is how I am trying to correct my forward shoulders and head, as well as dominant anterior delts:

  1. Foam roll EVERYTHING before my workouts, including getting some cracks in my thoracic spine haha
  2. Stretch anterior delts, pecs, biceps, upper traps, and calves
  3. Deep squat stretch, downward dog yoga pose stretch, and shoulder dislocations
  4. No pressing movements
  5. Some face pulls, external rotations, and rear delt flyes on free days

Please if anyone has any resourceful advice, id much appreciate it. I am training for strength atm and I cant really get a powerful bench press when im busy trying to get my shoulders to pull back :stuck_out_tongue:


Strength Layers - Deadlift

Ramp to 1RM - 155x1, 165x1, 175x1, 185x1, 195x1, 205x1, 215x1, 225x1, 235x1
Clusters - 210x5, 210x5, 210x5
Ramp to 2RM - 155x2, 165x2, 175x2, 185x2, 195x2, 205x2
Clusters - 185x5, 185x5
Ramp to 3RM - 155x3, 165x3, 175x3
Clusters - 160x5
Max Rep Set - 125x11 (in a week or 2 I finally get to use the 45’s for this set, although I may continue with the RDL’s for the great hamstring hypertrophy!)


Strength Layers - Front Squat

Ramp to 1RM - 95x1, 105x1, 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 175x1
Clusters - 160x3, 160x3, 160x3
Ramp to 2RM - 95x2, 105x2, 115x2, 125x2, 135x2, 145x2
Clusters - 130x3, 130x3
Ramp to 3RM - 95x3, 105x3, 115x3
Clusters - 105x3
Max Rep Set - 80x10


Free for all…practiced snatch high pulls, did some posterior chain, core, calves, and pull ups


Quadruple Strength Layers - Front Squat
Ramp to 1RM - 105x1, 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 175x1, 185x1
Double Pause Front Squat - 95x3, 95x3, 95x3
Jump Squat - 65x3, 65x3, 65x3, 65x3, 65x3
Bottom Half Front Squat Pump Reps - 95x8, 95x8, 95x8
Rear Delt, Tricep, and Core Assistance Work

Hey man,

If I can, let me give you some advice and ask some questions.


  1. Don’t stop pressing, your “D-Bag” shoulder syndrome will correct itself if you just focus on back/rear delt work. For instance, do your main work at pressing, then do about 2 times as many sets for your back as that. Joe Defranco says to train your chest like a powerlifter and your back like a bodybuilder.
  2. Don’t fall in love with 1RMs. The goal is to build your strength, not test it. If all you were to do was take tests in school, you would never do better. You need to do the requisite studying (reps) first to get the results you want.
  3. Stick consistent with the mobility/recovery work.
  4. If you want to fix your posture, then live with proper posture. Make the effort to be better.


  1. What are you training for? Play any sports?
  2. Which authors on TNation resonate with you?
  3. What is your diet like?
  4. How well do you do in school?

Thank you for your advice! I understand that pressing doesn’t need to be eliminated, but I find it to be unhelpful to continue to press when I always feel it in just my anterior delts and rarely any chest involvement :confused: I have never had a love for 1RMs, I am just following CT’s layer system because everyone else on this site seems to swear by it.

  1. I am training for self-growth. I want to be bigger, stronger, and faster. I also want to look like I know what I am talking about as a strength and conditioning coach when im an adult. I was a linebacker for the fooball team freshman year and a sprinter for the track team last year, but my main goals reside in my lifting(which having an in-season of a sport is very detrimental to for me).

  2. I like CT, Matt Kroc, John Meadows, Jim Wendler, and TC a lot.

  3. Breakfast -
    Fruit Smoothie(orange juice, greek yogurt, frozen raspberries, blueberries, blackberries, strawberries, mangos, and pineapples)
    French Toast(3 cinnamon bread slices, 2 eggs, milk)
    Lunch -
    Tuna Salad(tuna, mayo, green peppers, onions)
    Broccoli(broccoli, homemade “Chick fil a” sauce of honey mustard and bbq)
    Greek Yogurt
    After School Snack -
    Sweet Potato(sweet potato, butter, cinnamon)
    Dinner -
    Whatever my mom makes haha
    Before Bed Snack -
    Scrambled Eggs(4 eggs, milk)

  4. I don’t remember my GPA since I learned it last year but its ~3.8 for unweighted and idk my weighted. I have taken honors, seminar, and now AP classes my whole highschool career. I am definitely not the smartest guy nor do I claim to be. I make A’s and B’s, except in math, which is a C haha. Im a Junior btw.

Thank you again for taking interest. Calling myself a “Tnation educated 16 yr old” didn’t mean I think I know everything, simply that you don’t need to tell me what a squat is, why protein should be a staple in my diet, etc haha. This site is great and im trying to apply the knowledge obtained from this great resource starting young!


Quadruple Strength Layers - Deadlift
Ramp to 1RM - 165x1, 175x1, 185x1, 195x1, 205x1, 215x1, 225x1, 235x1, 245x1
Double Pause Deadlift - 135x3, 135x3, 135x3
Hang Clean - 75x3, 75x3, 75x3, 75x3, 75x3
Bottom Half Deadlift Pump Reps - 135x8, 135x8, 135x8