T Nation

THE Journey - Marconilegacy

The title of this log may be a little miss leading, I am not chasing one thing at the moment besides beint the best that I can be and breaking as many powerlifting record as possible (I like records). I beleive that that there is only 5% of the population that is succesfull the othe 95% dont have what it takes, and it takes dedication, sacrifice, and perserverence. There will also be road blocks to overcome that many cant. Here is my moto, I did not make this up myself but I firmly beleive in it. PREPARE-PERFORM-PREVAIL. So thats my outlook, now onto my training.

The way I train is VERY taxing so here is how I set up the main movment in the program. This ia juat an example of what i started with 12 weeks ago, currently im rotating in DE work

Bench: 5/5/5 @65% 75% 85%
Squat:3/3/3% @70% 80% 90%
OHP: 5/3/1 @ 75% 85% 95%
Deadlift:5/5/5 @40% 50% 60%

This is one week, at the start of the next week bench become 3/3/3, squat will be 5/3/1
Ohp will be 5/5/5 delaoad, deadlift will be 5/5/5 �©65,75,85%. The program will carry on like this for as long as you desire if you see what im saying.

I train 4 days per week, 2upper 2 lower, HERE IS THE BASIC TEMPLATE I USE

UPPER BODY
CHEST-3-5 sets of 5-12 reps
tris-3-5 sets of 8-20 reps
lats-3-5 sets of 5-20 reps

abs-light 2x10
hams-light2x10

LOWER BODY
hamsting 3-5 sets of 3-20 reps
low back 1-5 sets of 8-25 reps
abs-weighted one day, light the other

tris-light 2x10
lats-light 2x10

THIS IS THE BASIC ASSISTENCE TEMPLATE

after i do my assistence work i take 15 min and do work on whatever i feel needs it, chest,shoulder,tris,bis,quads,conditioning etc.

Here are my stats:
AGE: 15
WEIGHT:150
BENCH:225
SQUAT:300
BOX SQUAT:355
DEADLIFT:400
And here are my goals
bf: 10%
BENCH: 250
SQUAT:315
BOX SQUAT:375
DEADLIFT: 475

And here is basics of my diet:
carb souces:ezikel bread, oatmeal and rice

protein sources: chicken, lean steak, egg white, whey

fat sources: almonds, natty PB, and olive oil

MONDAY: SPEED BENCH
GOAL: MAXIMUM SPEED

BENCH:BAR 2x10
95+LIGHT BANDS 9X3 w/45 sec rest varrying between 3 grips

3 BOARD PRESS-135x3 155x3 175x3
180+light bands 5x5

DB shoulder press 3x max reps

DB rows 3x max reps

chest circuit
10ish reps on each x1 round
decline flie
band flie
90 degree power flie
push ups on bench with a wide grip

sledgehammer swings x30 sec per arm, so total 60 seconds. this is 1 round i did 4 rounds

TUESDAY-DAY 2-WEEK 10-LOWER BODY DELOAD
WARM-UP
LEG SWINGS
BB COMPLES W/EMPTY BAR
DEPTH JUMP LANDINGS

SQUAT BAR X10
95x5
115x5
145x5
170x5

dimel deadlifts 185x3x15

back extension w/ light band 2x15 then 1x failure then ditch band and go to failure with bodyweight

pulldown abs 5x15

backward sled dragging 315x40yrds; AMAP in 15min

THURDAY-WEEK 10-UPPER BODY 2

WARMUP
PLYO PUSHUP
SNATCH 3X3

OHP-my overhead is patheticlly WEAK
bar x2x10
65x10
70x5
85x5
95x8

floor press-155x5x5

rear delt swings 1x warmup then 4x35 w/30#

reverse band barbell row 3x20

shoulder isolation circuit x1
10 reps per excercise

  1. seated lateral
  2. front raise
  3. DB shoulder press
  4. standing DB upright rows
  5. face pulls

dimel deadlift 2x20
back extension 1x100

Sled Work:
push 30yrds rest 10 seconds repeat 2 more times, then drag sled backwards 30yrd- this is 1 round, i did 5 rounds

Todays training

wed.-week 10-lower body 2
warmup

Deadlift
135x5
185x3
225x1
270x5
305x3
340x1 I only decided on one because at this point my hip was really bothering me.

dimel deadlifts 1x warmup then 5x8 w/185 these are ment to be done light

weighted back extension 4x10

ab rollouts 5x8
at this point i was swetting to no end iy was litterally pouring off my face, so I decided to go do my daily sled work

Prowler Push 1x80ish yard with 90#- this is done everyday starting today