Modified BLSS progress for 16-year old aspiring powerlifter!
So for a quick intro I'm doing a modified BLSS after doing the actual one since may 2012, I'm 180 cm 93 kg, started at 67 kg about one year ago, I'm 16 years old and currently in high school. Had the actual BLSS with Power Cleans instead of BB Rows at one point but I changed some things and now my program looks like this:
Workout A:
Back Squat 5x3
Bench 5x3
Lat Movement 5x10
Upper Back Assistance 3x8-10
Tricep Assistance 3x8-10
Abs 5x10
Workout B:
Deadlifts 2x3
OHP 5x3
Posterior Chain Movement 5x10
Hamstring Assistance 3x8-10
Abs 5x10
AxBxAxx, BxAxBxx Monday, Wednesday and Friday.
Currently I'm at around a 110-115 kg Bench, 125 kg Dquat and 160 kg Dead, hoping to bump bench to 125 kg, Squat to 145 kg and Dead to 180 kg by may 3rd, my 17th birthday. Bumping lifts with 2,5 or 1 kg everytime I train. All numbers will be in kg. Expect to gain a few kilos in the process, wouldn't hurt to put some meat on my body.
Today was workout A day so I did:
Squat:
Bar 2x8
50 2x5
75 1x3
90 1x1
102,5 5x3
Pretty easy, definitely weak out of the hole, although if I can get it past parallel 99% of the time, I can lock it out too, same with bench and dead.
Bench:
Bar 2x8
45 2x5
70 1x3
85 1x1
96 5x3
These reps were quite hard for me, I use a "standard" powerlifting bench set up, still working on making it flawless though.
DB Rows:
35 5x8
This was rough, going for 5x10 next time with same weight, then 5x6 or 5x8 with 37,5 kg dumbbell, same style of progression on all assistance lifts.
Lying EZ Tricep Extension:
35 3x10
This really helped my benchpress almost as soon as I started doing it, awesome exercise.
Facepulls:
50 3x10
Good contraction, I really like this exercise
3x8
Standing Cable Crunches, bend over to past parallel:
60 5x10
This is always a bitch, hate doing abs.
Cable Tricep Pushdowns just because I felt like throwing in some extra for triceps:
50 3x10
Red miniband pull aparts, rotator cuff work at the end, I have a shoulder that's bugging me. Deadlifts on monday, can't wait!