High School Strength

[Kooline]

Just now starting a log
Week 1
September 10th
Squat-135 5x5
Bench-95 5x5
Deadlift-135 1x5
Dips-2x6

September 12th
Squat- 140 5x5
Overhead press-45 5x5
Pendlay row-65 5x5
Pull ups 2x8

September 14th
Squat-145 5x5
Bench press-100 5x5
Deadlift-145 1x5
Dips-2x8

Week 2
September 17th
Squat-150 5x5
Overhead press-50 5x5
Pendlay row-75 5x5
Pull ups-2x8

September 19th
Squat-155 5x5
Bench-105 5x5
Deadlift-155 1x5
Dips-3x6

September 21st
Squat-160 5x5
Overhead press-55 5x5
Pendlay row-80 5x5
Pull ups-2x8

Week 3
September 24th
Squat-165 5x5
Bench-110 5x5
Deadlift-165 1x5
Dips-none

September 26th
Squat-170 5x5
Overhead press-60 5x5
Pendlay row-85 5x5
Pull ups-none

September 28th
Squat-175 5x5
Bench-115 5x5
Deadlift-175 1x5
Dips-none

Week 4
October 1st
Squat-180 4x5(low back pain) weight felt light
Overhead press-65 5x5
Pendlay row-90 5x5

October 3rd
Squat-185 3x5
Bench-120-5x5
Deadlift-185-1x5

October 5th
Squat-190 3x5
Overhead press-70 5x5
Pendlay row-95 5x5

Week 5
October 8th
Squat-195 3x5
Bench-125 5x5
Deadlift-195 1x5

October 10th
Squat-200 3x5
Overhead press-80 3x5(extremly hard, accidentaly jumped 10 pounds)
Pendlay row-100 5x5

October 12th
Squat-205 3x5
Bench-130 5x5
Deadlift-205 1x5

Week 6
October 15th
Squat-210 3x5
Overhead press-85 3x5
Pendlay row-105 5x5
Power cleans-95 10x1

October17th
Squat-215 3x5
Bench-135 3x5
Deadlift-215 1x5 (felt heavy)
GHR-3x8

October 19th
Squat-220 3x5
Overhead press-90 3x5
Pendlay row-110 5x5

Week 7
October 22nd
Squat-225 3x5
Bench-140 3x5
Deadlift-225 1x5

October 24th
Squat-230 3x5
Overhead press-95(stall managed one rep) dropped down to 85lbs for 3x5
Pendlay row-115 3x5

October 26th
Squat-235 3x5 (very hard)
Bench-145 3x5
Deadlift-240 1x5

Week 8
October 29th
Knees out
Squat-240 3x5
Overhead press-90 3x3
Pendlay row-120 3x5
GHR-3x8
Nuetral 15lb chins-3,3,3,3,3,3,3
21 total

October 31st
Knees out
Squat-245 1x5
Bench-150 3x5
Deadlift-255 1x5
GHR-3x8
15lb chin ups-25 in 5 minutes

November 1st
Knees out
Squat-250 1x5(belt because low back pain)
Overhead press-90 did not do
Pendlay row-125 did not do
15lb chin ups-4,4,4,4,4,4=24

Week 9
November 5th
Squat-255 1x5
Bench-155 2x5 no time for 3rd set
Deadlift-265 1x5
GHR-1x12
15lb chins- 28 in 5minutes

November 7th
Squat-260 1x5
Overhead press-90 1x5 2x5 push press
Pendlay row-125 3x5
GHR-2x12
15lb chins-5,5,3=13

November 9th
Squat-265 1x5 horrible form
Bench-160 didnt do
Deadlift-275 didnt do
15lb chins-0

Week 10
November 12th
Squat-270 1x5 form was way better
Overhead press-90 3x5
Pendlay row-135 3x5
GHR 25lbs-2x8
Chins-8,8,8,8,8,8,8=56

November 14th
Squat-275 1x3 high reps(first try stapled me) repeat weight
225 1x5
Bench-160 1x4,2,2
Deadlift-275 1x5
Chins-8,8,8

November 16th
Squat-275 1x2 stall (reset by 10%)
Overhead press-95 3x5 easy
Pendlay row-145 3x5
Good mornings-95 3x8
Bill starr shrugs-225 5x5
Chins-9,9,9=18

Week 11
November 19th
Squat-245 3x5
Bench-160 1x5
Deadlift-285 1x5
Chins-5,5,8,5,5=28

November 21st
Squat-250 2x5
Overhead press-100 2x5
Pendlay row-150 2x5
Chins-0

November 23rd
Squat-255 2x5
Bench-165 1x5
Deadlift-295 1x3 (low back rounded)
Good mornings-105 3x8
Bill starr shrugs-250 5x5
Woodchoppers-3x6 95lbs
Standing ab pulldowns-3x6 60lbs


Week 12
Monday wenesday friday scheudle because of thanksgiving
November 25th
Squat-260 1x5 275x1
Overhead press-105 1x5
Plate raises-25 1x20
Pendlay row-155 didnt do
Chins-none

November 27th
Do 2x5 on squat and bench
Squat-265 2x5 on the second set 4 reps were 1-2 inches high
Bench-170 2x3
Deadlift-225 1x5 good form
50lb chins-3,3,3,3,3,3=18

November 29th
Do 2x5 on squat and press
Squat-270 1x4,2 (best depth so far)
Overhead press-110 couldnt get one
Power cleans-115 5x3 felt good
Good mornings-115 3x8
Bill star shrugs-275 4x5 315x5

[Kooline]

squat form check http://youtu.be/12r_n8XkEus

[carson]

Excellent progress. Could you give us your age, height, and weight please so we can have context.

[Kooline]

i weigh 180 and im 6 foot

[Kooline]

December 1st
Squat 270-1x5
Bench- 170 1x3(hurt bicep from mixed grip shrugging)
Deadlift- 240 1x5
static dumbbell holds till failure
50lb chins-3,3,3,3,3=15

[Kooline]

Decemeber 3rd
Squat 275 1x5
Push press 110 3x5
Power cleans 125 5x3
Good mornings 115 4x8
Chins-5,3,3,5,5=21
Brought in my squt stance and these were easy squts today
http://youtu.be/x9XXP2ml-gM

[Kooline]

Im doing the regular SS, i just started push presses today to break 110 stall. And im getting rogue do wins 3/4" for christmas. And what is SS3 i am unfamiliar with it
Also i added good mornings and starr shrugs after reading a bunch of bill starr articles i reccomend reading his atricles they are filled with great information. Especially the ones on back training

[Kooline]

Im 17 and im 6 foot i weigh 180 i have been trying to eat as much as possible and have gained 36 pounds since march by just shoveling food. My goals for the end of January are a 315 squat 350 dead 200 bench and 135 overhead press. Also i usually just add goodmornings and shrugs to my 3rd workout but i had to split them up because i dont have time to do them both on thursday

[TFSJake]

Okay am I reading this wrong or are you only doing 1 set of 5 for squats?

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[Kooline]

The accesory was good mornings for 3x8 and shrugs for 5x5 sets across but alright ill drop the extra stuff
And yes it was 1x5 sets of squats i have dropped to 1x5
Im so ready for club soccer to be over because i have to practice/play 4 games a week