Hello, I am Timothy
As of right now I am 16 yrs old
I am on beginner prep school 5/3/1 working out twice a week.
Cycles go like Week 1,Week 3 then onto the next(week 2 is a deload)
Squat: 245x2-260 lbs
Squat isn’t recent
Man i am weak
I am currently 180 ish lbs and i’m eating more
My goals are to have an estimated max of bro standards or above. Too busy getting stronger to test.
Deadlift- doesn’t matter cause already in 300 zone but 400 would be nice
Monday: Wk 1 Deadlift: 195x5 220x5 250x7
195x5 195x5 195x5 195x5 195x5 deficit double overhand
Wk1 Press: 65x5 75x5 85x9
65x5 65x5 65x5 65x5 65x5
How long are ur limbs though?
Just have long arms and legs
Thursday:Wk 1 Bench: 110x5 130x5 145x10
110x5 110x5 110x5 110x5 110x5
Wk 3 Squat 165x5 185x5 210x6
165x5 165x5 165x5 165x5 165x5
Estimated bench max:195
5 lbs away from my 200 goal
I wish i did this program in the beginning of the year
Didn’t get 10 for squats but could try next week
I set the safety bars too high
Lower body has been pretty crappy this week form wise
Wk 1 squat
160x5 185x5 210x6
160x5 160x5 160x5 160x5 160x5
Wk 1 Bench
120x5 135x5 150x10
120x5 120x5 120x5 120x5 120x5
200 bench woohoo
Thursday: Wk 3 Deadlift
205x5 235x5 260x5
205x5 205x5 205x5 205x5 205x5
Wk3: 70x5 80x5 90x8
70x5 70x5 70x5 70x5 70x5
Rrrrrrrrghh shit day i’m gonna murder 260 next week i was aiming for 10. I went to bed late watching something.
Least i got a ohp pr
Still felt really weak tho
I’m gonna crush lower body next week
Good stuff brother. Looks like works being done in the gym. How about outside of it? > Diet + Sleep?
Diet is stable. Sleep is all over the place. I need to fix that
Wk 1 Deadlift
200x5 230x5 255x9
200x5 200x5 200x5 200x5 200x5
Wk 1 Press
70x5 80x5 90x10
70x5 70x5 70x5 70x5 70x5
Got 8 hours of sleep last night
Missed desired rep pr by one rep on deads, press was perfect
But a pr is a pr
Dead max around 330
Press around 120
I’ll take you on in a sleep contest
I wanna be strong like you geez
In for the @Guineapig worship.
Doesn’t feel like it right now as I wake up groggy as fuck. Seems like I need 10 hours or something crazy like that lol
You’ll get there most likely and do better. I wasn’t lifting when I was your age so if you do all the little things right and focus on the process then long term the sky’s the limit
Glad you’re establishing a good strength base straight away, I wasted time on a bro split when I was sixteen
I wasted time freshman and sophomore year of high school.
I wasted time beginning of this year too. I despise my squat so much I’m finding my tm today again but this time with adequate form.
I worked up to a 175 for 5 squat
This is depressing but it was 5 strong reps.
115x5 130x5 150x9
Ugh one less rep than last week.
I left out fsl because i’m sick
Yeah this is hella depressing idk if me being sick is a factor. Probably is considering my diet was all “sickness killing stuff” and I wasn’t eating right. I wished I stayed home tbh.
I’ll set my tm to 200