Hello. My name is Paul. I do not have a lot of post because I am more of a reader. I read most of the topics and learn from them. I am 15 years old and play lacrosse and I wrestle. I hope to go on to play college lacrosse. Preferably with a scholarship to a D1 school. In the off-season I love to lift heavy and power lift. My current stats are Bench 275 squat 350 and Deadlift 425. All the lifts are completely raw except for the bench. I am posting this journal to get some good feedback and constructive criticism. My main problem is my agility. It is not were it should be. So I am working on that. I recently purchased Magnificent Mobility and a foam roller so hopefully that will help. I have also been doing a lot of reading lately so I can learn some new techniques.
7-7
Speed box squats 45x5 135x3 185x2 for 8 sets... these felt very slow
Barbell Jump lunges 45x3 each foot for 6 sets these were explosive
Walking Lunges 135x20 for 3 sets PR These felt great
Then I did some ab exercise... not a lot but more then the regular
Overall: B
7-9
Floor Press 45x10 115x5 135x3 185x1 205x3 205x5 PR felt good i paused for about 2 seconds at the bottom of each rep
Close grip bench 185x5 PR 185x4 185x2 last set it slipped out of my hand
Bent row 165x8 for 3 sets PR i think
A) Barbell Cuban Press (also known as the muscle snatch):
Sets: 3
Reps: 10
Tempo: 4020
Weight: 45 lbs
Rest Interval: 60 seconds, during which you should stretch the pecs, lats, and anterior deltoids.
B) L-Lateral Raise
Sets: 1
Reps: 10
Tempo: 3020
Weight: 10
Note: This exercise should be performed immediately after the last set of Cuban presses only. Rest 60 seconds after the set and then proceed to C1.
C1) Side Lying Dumbbell Abduction to 45°
Sets: 2
Reps: 10
Tempo: 3022
Weight: 10
Note: Start with your non-dominant arm. Without resting, proceed immediately to C2 with the same arm.
C2) Dumbbell External Rotation
Sets: 2
Reps: 12
Tempo: 3022
Weight 10
Note: Without resting, return to C1 and repeat superset with the other arm.
Workout went good
Overall: A
Today
Snatch grip deadlift 95x10 135x5 225x5 305x1 305x1 PR
Kneeling squats 225x10 225x10 225x10 PR
Seated Good mornings 155x10 155x10 PR
Lunges onto a 6" step 45 lbs dumbbells in each hand 10 reps each leg for 2 sets PR
felt like crap but made some good pr's so the workout was okay
Overall: B
I need to start doing my agility workouts more regularly
First of all, welcome to the forum. There is a lot to learn here.
I 2nd what EdChap said.
Those are impressive numbers for anyone, but considering your age and the fact that you have only been training for a little over a year makes them amazing.
Keep it up. I look forward to seeing your progress.
Just for curiosity. What are you stats. Height and weight?
Well thanks guys I hope to continue making progress and kicking ass
Right now my stats are
Age: 15
Weight: 195
Height: 6'
Bench 275 (equipped)
Deadlift: 425 (raw)
Squat: 350 (raw)
The bench deadlift and squat numbers are from a couple of months ago and were preformed when I weighed 180. Right now I am trying to get around 210-220 before the end of august. I am an extreme ecto and eat 10k+ cals a day just to gain 1 lbs a week :p
I am competing in a powerlifting contest on august 19th. I plan on turning some heads. My goals for this contest are
Weight: 210
Bench: 315 (equipped)
Deadlift: 435 (raw)
Squat: 425 (equipped)
Total: 1175
If all goes well an my goals are met and everything goes well. The bench squat and total will be new World Records in the APA
Yes, very impressive indeed. Welcome to the board, Paul. Good luck on the journey to your competition.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Agility Workout (1-3 miniute rest between reps 5-10 miniiute rest between exersises)
#1 – Push-up starts – Basically, you’re going to lie on your stomach and then push yourself up, drive one knee forward and take off into a 10-15 yard sprint.
7 reps
#2 – Mountain climbers into a short sprint – This drill is similar to the push-up starts, but you’re going to start in the “up” push-up position with one knee forward and the other leg extended back Exchange your legs back and forth (4-6 times) and then take off into a short sprint.
5 reps
#3 – Jump-back acceleration starts – This drill is done from a standing position. If you’re doing this drill on a football field, start by placing your heels about 1” in front of the goal line. Jump backwards, but keep your upper body in FRONT of the goal line! Your feet should land almost a yard BEHIND the goal line. You can split your feet apart when you land (so your feet land in the same position that they will be in during the start of the 40.) Focus on pushing off of BOTH feet and then take off into a 10-15 yard sprint.
4 reps
Started with some foam roller work
Then mobility work
Cat Camel 12 reps
Yoga Twist 8 each side
Prone Scorpion 8 each side
Windmill 8 each side
Scap Pushups 12 reps
Overhead broomstick 8 reps
Reverse warrior Lunge 5 reps each side
Calf Stretch 10 rep each side
Neck Stretch 15 seconds
Ankle Mobility Drills from 18 Tips for Bulletproof Knees
Then the workout
Bench 45x10 115x3 115+#1 bandx3x8 Felt real good... I like the feel of bands. Its really my first time using them benching. Next time I might add more real weight to the bar
Dumbbell Floor Press 35x10 55x10 65x10 75x9 first time doing these. I really like them.
Underhand lat pull down 165x8 165x8 165x8 165x8 these felt very strong
Hammer Curls 35x10 35x10 35x10 I haven’t curled in forever. i have no clue if this is a PR or not
Pull-ups bwx7 bwx5 bwx4
My back was dead from the pull downs and my biceps were dead from the curls so these were tough. I didn’t get close to my record of 24. I used straps because I didn’t want to worry about my grip I just wanted to finish off my back. I got video of these 3 sets that will be up soon
Workout went very well. I was pumped. I haven’t felt this good in the weight room for a while it was great. Hopefully it keeps up. It may be the roller work and mobility work. I hope it is and I hope all my workouts are this good from now on
I'm a few days late to this as I've been away at a baseball camp at Notre Dame but it's nice to have another teenager around. About your numbers man: dammmmmmmmmmmmmn. I'm about to turn 16 and I'm nowhere near those. So, I think you'll be my motivation to keep my ass in gear. Good luck with your progress dude. I'll definitely be checking your log out as you go along.
PS: Oh yea, welcome to JPFitness :p I've learned so much from this site in the almost 2 years I've been reading it. Now it's the applying what I learn so my training continues to improve.
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"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
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"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Did some foam roller work. Then did my mobility stuff
5 minutes on the Indo board (for my bad ankle)
Side twist 8 reps each side
Bird Dog 10 reps each side
Supine Scorpion 8 each side
Fire hydrant 10 each side
Supine Bridge 12 reps
Mini band side step 10 reps each side
Walking Spider Man 5 reps each side
Squat to Stand 8 Reps
Deep wide out drop 10 reps
Calf Stretch 10 reps each side
Ankle Mobility Drills from 18 Tips for Bulletproof Knees
Then my actual workout
Speed Box squat 45x10 135x2 135+chainsx2x3 145+chainsx2x4 These felt much more explosive then last week. I am not sure of the chain weight. It felt like 205 ish at the top when the bar weight was 145
Deadlift 115x5 225x1 295x1 365x1 385x1x3 *belt on* 385x1x1 I wanted to get some work at about 90% of my max
Barbell Jump Lunges 45x3 each foot for 6 sets these were explosive
I think I might start pulling conventional again and see how I do.
Squated today
Did some foam roller work. Then did my mobility stuff
5 minutes on the Indo board (for my bad ankle)
Side twist 8 reps each side
Bird Dog 10 reps each side
Supine Scorpion 8 each side
Fire hydrant 10 each side
Supine Bridge 12 reps
X walk 10 reps each side
Walking Spider Man 5 reps each side
Squat to Stand 8 Reps
Deep wide out drop 10 reps
Calf Stretch 10 reps each side
Ankle Mobility Drills from 18 Tips for Bulletproof Knees
Then my actual workout
45x10 135x5 suit on 225x3(no parallel) 225x3(no parallel) 295x1(not parallel) 295x1(not parallel) 295x1(Parallel) Straps up Knee wraps on and belt on 365x1(not parallel) 365x1(not parallel) 365x1(not parallel) 365x1(Parallel) 415x1 PR
I hit a 65 lbs PR
I hit this easy. I didnt want to keep going up because i only had my brother to spot me and i ddint feel safe
i am so hyped
here is a Vid any comments critques or suggestions on form would be greatly apricated. http://media.putfile.com/415x1
As for your form, it did appear you started to cave at the bottom of the movement and the weight visibly shifted forward. I'm not used to judging a parallel squat in terms of depth, but it looked like you weren't *quite* parallel IMHO. Regardless, that's really awesome work there, especially after a number of failed attempts.
__________________ You're not the only one improving yourself... I worked out with a dumbbell today -- I feel vigorous!!!
Funny you say that. I have a lifting comp that day and will be going for some prs on my 3rd lifts. Good luck!
I have a meet too. In PA
I hope to get new world records(APA 220 weight class 13-15 age group)
in Squat, bench and total. I might get deadlift if im having a good day
my goals and then world records in parenthisis
Squat: 450(365)
Deadlift 435(450) This is one i dont know about my deadlift progress is off and on
Bench 325(295)
Total 1200(970)
That's a hell of a lot of weight although I agree with MM, quel surprise , that you do cave slightly and end up doing a mini good morning at the end which makes it harder than it probably should be.
Congratulations though, definitely deserved for that; awesome!
__________________
Our doubts are traitors,
And make us lose the good we oft might win
By fearing to attempt.
Hey i just got back from vacation. I had fun everything went well. I did some bodyweight and mobility work while I was there. I hope to start working out again tomorrow
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