T Nation

The Road To Epic Badassery


#1

I am 16 years old. I play lacrosse and tennis. Im working towards playing lacrosse in college.
Comment or message me with any suggestions, questions, or whatever you feel like.

Pre-log: Starting strength for a few months after ACL surgery. I tore it in a summer lacrosse game. My stats for that time period:
November, 2012
Weight: 185 pounds
Squat: 115 3x5
Bench: 95 3x5
Deadlift: 135 1x5
Press: 55 3x5
Power Clean: 5x3

February, 2013
Weight: 193
Squat: 195 3x5
Bench: 145 3x5
Deadlift: 235 1x5
Press: 85 3x5
Power Clean: 120 5x3

Switched to WS4SB from early February until August.
August, 2013
Switched to 5/3/1
Weight: 175 (lost a lot throughout lacrosse season, lacrosse camps, and a 2 week, 80 mile backpacking trip)
Starting maxes
Deadlift: 345
Bench: 185
Squat: 265
Press: 105

8-5-13 (number for final set in () is actual reps)
Deadlift
135 2x5 65%=205x5
155x5 75%=230x5
175x5 85%=265x5+ (8)
195x3

Hyperextensions
25 8/10/8/8/8

Zercher Squats
95x5
115x5
135 2x5

2 hours tennis practice right after


#2

8-6-13
Bench
45 2x5 65%=115x5
65x5 75%=125x5
85x5 85%=140x5+ (6)

Horizontal Row (Low Row) 100 5x10

45 minutes tennis after
45 minutes basketball that night


#3

8-8-13
Squat
45 2x5 65%=155x5
65 2x5 75%=180x5
85x5 85%=200x5+ (5)
105x5
125x5
140x5

Zercher Squats
95 5x10

30 minutes tennis that night


#4

8-9-13
Press
45 3x5 65%= 60x5
75%= 70x5
85%= 80x5+ (7)

Chin ups
4/3/3/3/3/2/2 (20 total)

BB curls 40 5x10

Note: Wall ball is lacrosse practice. Imagine forest gump when he's playing ping pong with himself
Shooting OTR is on the run. For each shot I have a 15-20 yd sprint then jog back.
Wall Ball 50 right/ 50 left
Shooting OTR 50 right/ 25 left

8-10-13
Off day
Wall Ball 50 right/ 50 left
Shooting 20 minutes. Time and room


#5

8-12-13
Deadlift
135x5 70%=215x3
165x5 80%=250x3
185x5 90%=280x3+ (3)

2 hours tennis before


#6

8-13-13
Bench
45 2x5 70%=115x3
75x5 80%=130x3
95x5 90%=150x3+ (4)

2 1/2 hours tennis


#7

8-14-13
Work: (replacing fence posts/digging holes/ breaking up concrete) 2 hours
2 1/2 hours tennis

8-19-13
Squat
45x5 70%=185x3
95x5 80%=205x3
115x5 90%=215x3+ (3)
145x5

2 hours tennis


#8

8-20-13
Bench
70%=115x3
80%=135x3
90%=150x3

Horizontal Rows 120 5x8
Zercher squats
45x5
95x5
115x5
135 3x5


#9

8-22-13
Squat
45 2x5 165x3
95x5 190x3
115x5 215x3
135x5

Hyperextension 25 5x8


#10

8-26-13
Deadlift
135x5 75%=235x5
185x5 85%=265x3
95%=295x1+ (3)

Hyperextension 35 5x8


#11

8-27-13
Bench
45x5 75%=125x5
95x5 85%=140x3
115x3 95%=160x1+ (1)

Horizontal Row 120 5x8
BB Curl 40 5x10


#12

8-30-13
Tennis Practice:
1 mile run: 4th on team 6:30
Burpees: 12 (pyramid down to 1 switching off with partner (12-11-10-9-8-7 etc.))

8-31-13
Foam Roll/Stretch 5 minutes
Squat
45 2x5
95x5
115x5
135x5
75%=175x5
85%=200x3
95%=225x1+ (3)


#13

9-2-13
Start of new cycle. I'm young and think I can do more than I probably should. I added 20 to my training max instead of 10 and didn't deload for a week.

Deadlift
135x5
185x5
65%=215x5
75%=250x5
85%=280x5+ (5)
280 felt ridiculously heavy. I barely got the first one off the floor. I didn't spend enough time warming up.

About 4 hours later: 45 minutes lacrosse (wall ball, shooting, running)
Weight: 174


#14

Got a little catch up to do. Haven't been on for a while.
9.3
Bench
45 2x10
115x5
125x5
140x5
150x8 (forced) the last 3 or 4 were assisted reps on these sets
135x8 (forced)
115x5

Incline DB bench
30x10
25 2x10

Low Row
120 5x8

St Bar Curl
40 5x10

2 hours work. 1 tennis

9.6
OHP
45 2x5
55x5
65x5
75x5
85x5

Tricep pushdown (rope attachment)
35x10
42.5 5x10

Low Row
120 5x8

St Bar Curl
40 5x10

2 hours work and 1 tennis

9.7
squat
Stretch and foam roll before
45x10
95x5
115x5
135x5
160x5
185x5
210x4 (falling forward a ton/was working on keeping an arch) just felt off this day and couldn't handle the weight. I was tired. Working every night has worn me down. I was kinda pissed so I worked on form. It wasn't heavy but falling forward was jacking up my back so I stayed at 135
135 5x5

worked about 7 hours. Replaced 5 fence posts.

9.9
Deadlift
135 2x5
185x5
205x3
230x3
265x3
300x3

Felt tired and sore from work. Went to a party saturday so I didn't get much sleep. We also ran extra sprints during practice right before.

Weight is 175. I'm eating a ton but I think all the tennis and work is slowing my progress down. I am for the most part just as strong as I was at 190. I feel more athletic and strong so I'm not worrying about my weight.


#15

9.10
Bench
45x10
75x5
95x5
115x5
125x3
140x3
160x3

Incline DB Bench
30x5x10

Low Row
120x5x8

BB curl
40x3x10
50x2x10

9.12
Squat
45x10
95x5
115x5
135x5
155x3
175x3
200x3
225x1
275x1

Bands (around ankle)
3 lateral lunge walks (around 10 treadmill widths)
1 diagonal

Leg Press
235x12
285x2x10
x1x13

9.13
OHP
45x3x5
60x5
70x3
80x3
90x3

Incline DB bench
35x5x10

Low Row
120x5x8

BB curl
40x4x10
50x10

9.16
Deadlift
135x5
185x5
205x5
225x5
250x5
280x3
315x1

Leg press
305x4x10

10.4
Squat
45x10
115x5
135x5
155x5
185x3
205x3
225x2
285 miss
225x1

Low Row
120x4x10

Curl
40x2x10

10.7
Deadlift
135x5
205x5
225x5
275x3
315x2
365 miss

Power Clean
135x5x3

GHR
25x4x10

Curl
50x10/10/8

10.8
Bench
115x5x5

Incline DB Bench
30x5x10

BB row
95x3x8

10.10
Squat
45x10
115x5
135x5
165x5
185x5x5

Rear Elevated One Leg squat whatever theyre called
25x5x10

Bands
3 lateral

Planks
1 minute on, 45 sec rest x 3

10.11
OHP
45x5
55x5
65x5x5

Tricep Extensions (rope)
35x5x10

Pull up
5/4/3/2/2

Curl
50x6
4x8

Planks
1 minute on, 45 sec rest x 3

10.14 Deadlift
135x5
185x5
205x5
225x5x5

GHR 25x5x10

DB Holds ( hold 2 db's end to end together)
15x4xtime

Curl
50x3x10

Sprints
2x30 yds

10.15
Bench
45x5
85x5
105x5
125x5x5

Incline DB bench
35x5x10

BB row
95x5x10

DB shrugs
50x5x10

Sprints
5x30 yds


#16

10.18
Squat
45x5
95x5
135x5
175x3
195x5x5

1 leg squat (rear foot on bench)
25x5x10

Calf raises on leg press
135x10
185x10
225x3x15

Foam Roll and Stretch

10.22
Bench
45x10
95x5
115x5
135x5x5

Incline DB Bench
35x5x10

BB Row
95x5x10

Curl
50x8
60x4

Tricep Extension (weight in school is a lot lighter for what it says. 108 feels like 45ish)
108x10
x9
x8

Jammer
90x2x5

Sprints
40ydsx5

10.24
Squat
45/115/165/185
205x5x5

Calf Raises
225x5x10

Sprints
40ydsx5

10.28
Deadlift
135x5
185x5
225x3
245x5x5

GHR
35x2x10
25x3x10

Curl
40x5x10

Foam Roll and Stretch

Sprints
40ydsx5