T Nation

YargeeBoy's Quest For Strength


#1

Wanted to start a training log for a while so screw it i am.
15 years old BW: 173lbs 5’4’'
Maxes
Squat: 345
Bench:235
Dead:335


#2

May 20 Full-Body
I don’t usually do a full body split all weight in lbs
Bench:
Bar x whatever
95x8
135x5
165x5
185x5
195x3
205x3
215x1 Would done more but I hit the rack coming up
205x5

15 Total pull-ups Body-weight

Front squat
bar x whatever
135x8
165x6
185x6
135x8
135x8

DB Bench super-set with Chest supported row
4 rounds 45 sec rest
55x6 45x8
55x6 45x8
55x10 45x10
55x13 45x12

Skull crusher super-set with EZ bar curls same weight for both 45 sec rest
60x12 60x8
60x12 60x8
70x10 70x6
80x6 80x2


#3

Oh wow, you’re a stout mofo.


#4

yeah i could put some pictures if you want, i’m leaning on the bigger side though


#5

Up to you, braddah. They can definitely help to track progress.


#6

Upper Body

Bench Press:
45x20
135x5
165x5
185x3
205x2
215x1
195x3
195x3
200x3
205x3
215x2

OHP:
45x10
65x10
75x10
85x10
95x7 going for 10

Incline DB Bench:
45x10
50x10
55x8
65x6
55x6
45x6

Pull-Ups: 30 Total Reps

Skullcrusher SS/ Curls

65x15 65x8
65x15 65x8
75x12 75x6
85x8 85x4
95x5 25lb DBx8

Cable Crunch SS/ Ab-Wheel
4 Round
12 reps for cable 8 for wheel


#7

Lower Body Matt Kroc leg program

Squat
45x10
135x5
185x5
225x5
250x5
265x5
280x5

Leg Press
180x12
360x10
450x10
540x10 RPE 8
590x8 RPE 8.5-9
640x6 RPE 9

Walking lunges Thinking about doing Bulgarian split squats instead
45x10
100x20
115x20
125x20

DB Leg Curl
35x8
40x8
45x8

SLDL thinks about RDL because I feel them better
45x10
95x10
145x8
165x8
185x8

Ab-Wheel
3x10

The short foam roll session Legs ,Lower-back and lats


#8

Got a little undisciplined as school ended and summer sport flared up so I’m back on track

Went to the gym really hungry just trying to do something with my new pioneer belt

Bench
45x12
95x5
135x5
165x5
185x1
185x2
190x5
200x2 RPE 7.5-8
220x2 RPE 8-8.5
235x2 RPE 8.5-9

Squats
45x5
135x5
185x5
225x3
245x3
275x1
275x1
295x1 Felt pretty good
315x1 Beltless RPE 8.5-9
315x1 Belted felt really good (Video)
350x1 PR need to work on depth consistency as I buried that
315x1 belted (video)
275x0 don’t know what happens hopefully just fatigued, my friend laugh at me while this


#9

The videos in order


#10

Doing a Full-Body routine for a because schedules all weird

Sets/Reps

Bench
45x12
95x5
135x5
165x1
190x1
185x1
190x2
200x2
215x5 Pr RPE 9
225x1
250x1 matched PR guy spotting me said I had at least 5 more pounds in me

Bent over row
45x12
95x10
135x8
155x
155x8
165x8
185x5

Squats
45x5
135x5
135x5
185x5
225x1
230x4x5 I’m on modified 5x5 first 2 sets felt bad dialed in on last 2

Scrape the rack press

45x12
65x10
65x10
75x10
85x10 Partials at top to feel the muscles
95x6 Partial after last rep again

DB bench was pretty hard after the OHP so do these before next time
35x12
40x10
45x10
55x8
60x8

Chest supported Row DB
35x12
40x8
45x8
50x8

Bench shugs
45x6
45x6
45x12
Random Bi and Tri
Skull crushers
French Press
Barbell curl
Incline curl


#11

Full-Body

Bench Press
45x12
95x5
135x3
135x3
165x1
185x1
205x1
225x1
235x1
250x1
260x1 PR RPE9 Flared arms maybe too much but happy

Front squats
45x5
95x5
135x5
135x5
165x3
185x1
205x1
205x1 Belted
225x1 Belted RPE 9-9.5
175x3
want to get much better at front squat shooting for 275-300 by end of year

DB Row
45x10
65x8
75x8
75x8
85x10

Romanian Deadlift
45x5
135x5
165x6
185x6 Straps
205x5 Straps

Few sets of Lat Pulldows


#12

Dude your strong as hell for 15. Impressive! How long you been lifting for?


#13

Damn


#14

lifting for 1.5 years but seriously 1 year


#15

That’s impressive progress man


#16

thanks


#17

Lower body
Squats 45x5
135x5 Breathing pause on last rep
135x5 Breathing pause on last rep
185x3
225x2
245x1
265x5x5 last 2 sets belted

lunges
45x12 Total
95x3x12 killed my knee so probably switch lunges out for BSS

Good Morning
45x8
95 3x8 trying to get the feel of this

Single Leg RDL

25lb Db 3x8
hard time balancing but I loved them

Not feeling too hot so i called it a day

Need to dial in of leg day assistance and accessories movement, tell what leg movement you like looking for ideas.


#18

You could replace this with Glute ham raises.
Or even single leg hip thrusts bodyweight.

These are good with kettlebells also.
Cable pull through are also an excellent exercise.


#19

My gym doesn’t have a Glute ham raise and I do a Quad dominant leg day then a hip and I use hip thrusts then, so I looking for squat and quad builders like lunges except I can’t do those.


#20

Smith machine back squats,Front squats on the smith machine ,smith lunges are awesome quad builders ( i used to go at gym with only a smith machine and no power rack so i had to use it) despite all the flaming against smith machines people make, they are actually a really efficient tool for size and even strength.