"We are what we repeatedly do. Excellence, then, is not an act, but a habit"

[speediskey]

Im here to start a new, fresh journal. Ive worked out perviously, not consistant, and I want that to change. I dont really want to get into a ton, if you have any questions please ask, and most of all if you see anything you think im doing wrong, please please post. Thanks heres some info about what im doing now.

BULKING. Im playing varsity football next year as a soph. at TE and DE, and Im only 175 now so I NEED to get bigger.

Routine:

Upper #1
-Flat Bench Press
-Military Press
-BB Row
-Triceps
-Biceps

Upper #2
-Incline Bench Press
-Pullups
-Lat Raises
-Triceps
-Biceps

Lower #1
-Squat (alternating reg. squat and box squat
-Powercleans
-SLDL
-Calf Raises

Lower #2
-Deadlift (if I do hex DL then Ill add in rack pulls)
-Front Squat
-Calf Raises
-Rack Pulls (if I do hex DL)

I have no set rep plan, but im thinking about for the main lifts doing BFS so something like this

wk1-3x3
wk2-5x5
wk3-5,4,3,2,1
wk4-10,8,6

Started today

[speediskey]

Day 1 Lower #1

Squat
45x8
67x5
89x5
111x3
133x3
133x3
133x3

Power Clean
45x5
45x5
45x5
67x3
67x3
67x3-- still working on form

SLDL
89x10
89x10
89x10

Calf Raises
155x15
155x10
155x10

[Andy Baker (KSC)]

You need to be doing the Starting Strength program. You will increase the weight of all your core lifts plus add bodyweight much faster on SS than you will on this program. the program you have outlined is not terrible but it won't be the most productive thing you could be doing right now.

I routinely train kids your age using SS and it isn't uncommon to add 20-40 lbs of body mass and increase the squat and deadlift by over 100 lbs in only a few months. This is of course assuming that you will actually do the program as it is written out with no modifications and you drink a gallon of milk per day along with 3-4 other quality whole food meals. Most kids won't do most of this, so most of them fail or at best, don't reach their potential. Most people can't imagine its this simple.

[speediskey]

Bench
45x10
65x8
95x5
125x3x3

Military Press
45x5
65x5
75x3x3

Row
95x2x10

DB Ext
25x10

Curls
30 (in plates)x10

[speediskey]

You need to be doing the Starting Strength program. You will increase the weight of all your core lifts plus add bodyweight much faster on SS than you will on this program. the program you have outlined is not terrible but it won't be the most productive thing you could be doing right now.

I routinely train kids your age using SS and it isn't uncommon to add 20-40 lbs of body mass and increase the squat and deadlift by over 100 lbs in only a few months. This is of course assuming that you will actually do the program as it is written out with no modifications and you drink a gallon of milk per day along with 3-4 other quality whole food meals. Most kids won't do most of this, so most of them fail or at best, don't reach their potential. Most people can't imagine its this simple.

I know your right. Ive started SS a couple times, but have wanted to get into the weight room more than 3x a week. I will start doing SS and i WILL keep committed this time and make great gains

[speediskey]

Squat: 78
Bench: 67
Deadlift: 89

[speediskey]

Squat: 89x3x5
Military Press: 45x3x5
Power Clean: 45x3x5

[speediskey]

Squat: 100x3x5
Bench Press: 78x3x5
Deadlift: 111x1x5

[speediskey]

Squat: 111x3x5
Military Press:56x3x5
Power Cleans:3x5***
Situps: 2x20

***For power cleans I am still working on form. The weight is light but I want perfect form before going heavy.

[speediskey]

GOALS
By January 31
Squat 225
Bench Press 185
Deadlift 250
Weight 185