15 years old - Powerlifting + Bodyweight + Conditioning

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luis2356
Posts: 49
Joined: Sun Jan 08, 2012 1:37 pm

15 years old - Powerlifting + Bodyweight + Conditioning

Postby luis2356 » Wed Feb 01, 2012 2:55 pm

I'm 15 years old, workout since 13.
Goals:
Squat - 180kg (396lbs)
Bench press - 140kg (308lbs)
Deadlift - 220kg (484 lbs)
OAC - 5 reps
Be as fast as possible.

Train method: DeFrancos style

Monday - ME pressing
Tuesday - ME lower body
Wednesday - Conditional/speed and static positions
Thursday - ME pulling
Friday - Strongman

luis2356
Posts: 49
Joined: Sun Jan 08, 2012 1:37 pm

Re: 15 years old - Powerlifting + Bodyweight + Conditioning

Postby luis2356 » Wed Feb 01, 2012 2:57 pm

Workout - Conditional/speed and static positions

10 yards starts – 8 sprints

20 yards shuttle – 6 sprints

3 - Cone drill – 4 sprints

Tuck front lever
10x6s

Advanced frog stand
10x6s

Head bridge
3x30s

Headstand
3x30s

luis2356
Posts: 49
Joined: Sun Jan 08, 2012 1:37 pm

Re: 15 years old - Powerlifting + Bodyweight + Conditioning

Postby luis2356 » Thu Feb 02, 2012 1:05 pm

Workout - ME pulling

Chins - ups
BW - 6x4

A1 - BB OverHead Raise
16kg - 3x6
A2 - DB Rear Delt Flys
7kg - 3x10

OH Press
50kg - 3x 6-5-4

B1 - BB curl
44kg - 3x 8 - 8 - 8 (PR)
B2 - Skull Crusher
26kg - 3x8

C1 - Kneeling Ab whell
5kg - 3x10
C2 - Russian Twist
10kg - 3x20

I liked the PR in the BB curl, my goal is 50kg for 8 reps.

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Headsmasher
Posts: 669
Joined: Sun Aug 15, 2010 10:37 pm
Location: Bomboclat, Jamaica

Re: 15 years old - Powerlifting + Bodyweight + Conditioning

Postby Headsmasher » Thu Feb 02, 2012 2:54 pm

You're a strong kid. Smart too. Keep it up man.
Training Log- viewtopic.php?f=5&t=68804
ice wrote:whats funny you faggot?

luis2356
Posts: 49
Joined: Sun Jan 08, 2012 1:37 pm

Re: 15 years old - Powerlifting + Bodyweight + Conditioning

Postby luis2356 » Fri Feb 03, 2012 6:26 am

Thanks man!

Workout - Strongman
Tire toss
3x5

Tire Deadlift (max reps in 30s)
120kg - 3x 11 - 10 - 12

Farmers walk
44kg - 3x 40m (PR)

Sleg drag
50kg - 3x 10m (incline)

Farmers destroyed my hands ...

luis2356
Posts: 49
Joined: Sun Jan 08, 2012 1:37 pm

Re: 15 years old - Powerlifting + Bodyweight + Conditioning

Postby luis2356 » Sat Feb 04, 2012 7:37 am

Workout - Speed

10 yards - 10 sprints
20 yards - 6 sprints
40 yards - 3 sprints

I like to train speed!

luis2356
Posts: 49
Joined: Sun Jan 08, 2012 1:37 pm

Re: 15 years old - Powerlifting + Bodyweight + Conditioning

Postby luis2356 » Mon Feb 06, 2012 3:22 am

Workout - Isometric

Tuck Front Lever
10x6s

Advanced frog stand
10x6

Tuck L-sit
3x10s

I will train this 3x per week

luis2356
Posts: 49
Joined: Sun Jan 08, 2012 1:37 pm

Re: 15 years old - Powerlifting + Bodyweight + Conditioning

Postby luis2356 » Mon Feb 06, 2012 7:35 am

Workout - ME Pushing

Bench Press
40kg - 1x5
70kg - 1x5
90kg - 1x1

DB bench press
26kg - 3x8 - 8 - 6

A1 - Seated cable row (neutral grip)
75kg - 3x10

A2 - Face pull
45kg - 3x12

BB curl
40kg - 3x6

I Slept 4 hours in last night, that's why I not did do any PR, Shit!
I'll do the Deload in next week.

luis2356
Posts: 49
Joined: Sun Jan 08, 2012 1:37 pm

Re: 15 years old - Powerlifting + Bodyweight + Conditioning

Postby luis2356 » Tue Feb 07, 2012 1:11 pm

ME lower

Deadlift
80kg - 1x5
110kg - 1x5
150kg - 1x5 (PR)

Louges
24kg - 3x8 (PR)

Hip Thruster
100kg - 3x8

A1 - Shrugs
120kg - 3x10 - 8 - 6

A2 - Pinch Grip
30kg - 3x Max

New PR in Deadlifts.
I owe it to God and the music that was playing at the moment (TNT - AC / DC). The best song that play in my gym.

luis2356
Posts: 49
Joined: Sun Jan 08, 2012 1:37 pm

Re: 15 years old - Powerlifting + Bodyweight + Conditioning

Postby luis2356 » Wed Feb 08, 2012 7:13 am

Workout - Spedd + Isometrics

Tuck Front Lever
10x6s

Advanced frog stand
10x6

Neck Bridge
3x45s

Headstand
3x45s

12 yards Sprint Hill (sprint subindo a garagem do carro)
20~25kg - 5 sprints
BW - 5 sprins

20 yards Sprint shuttle - 6 sprints

3 cone drills - 4 sprints

Fist time i do the Sprint hill.
I liked.


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