I Have A Dream

[ronpaul3046]

backround: Im 16.5 years old, guy in HS. I did a year and a half of a "strength and conditioning" program, but now Ive stopped and just go to a gym for a few reasons. The main ones being that;
we NEVER backsquatted or bench pressed
too much cardio
all i want to do is lift weights

So im new to powerlifting, but I do have some weight lifting experience and a good foundation to start on.

stats:
5'11-6'0
170lb
im also very ecto

some pics. Obviously nothing to brag about lol. just to look back on later i suppose.







routine: (any and all advice on my routine would be GREATLY appreciated) Im doing a SS routine with a few added exercises.

This is a 3 day routine, so for example monday; workout a....wensday;workout b......friday;workout a.......monday;workout b....etc

the basic routine w.o added exercises:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows

with my added exercises:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
dips
bicep exercise
abs

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows
shrug
calf raise
lat pulldown
pullups
abs

again, any advice on my routine is appreciated.

diet: I try to eat as much generally good food as possible, along with trying to drink atleast 1 gallon of milk each day. I can easily do this on weekends, but on school days its rather hard to get that much milk

[ronpaul3046]

todays workout:
bench press
110lb 3x5

squat
160lb 1x5
170lb 2x5

dl
180lb 1x5

dips
bw 2x8

hammercurls
30lbs 3x12

decline crunches
60lb db 3x10
ab crunch machine 3 sets

oh, and this workout only took like 25-30 minutes, seems rather short. Am i doing something wrong? lol

[smalltownkid096]

good work

[ronpaul3046]

thanks. bump

[ronpaul3046]

todays:


squat
180 1x5
190 2x5

rows
110 3x5

military press
65 3x5

lat pulldown
3x8

calf raises
3x8

db shrug
60 3x10

abs

[ronpaul3046]

todays:

squat
190lb 2x5
195lb 1x5 squats are really starting to get a lot harder

deadlift
200lb 1x5 deadlift is pretty easy, atleast now, to up the weight

bench
110lb 1x5
115lb 2x5

dips
bw 2x5

decline crunches
60lb DB 2x10



ive stopped adding in too much accesory work. all i add now is dips for A, pullups for B, and weighted decline situps for both a and b

[ronpaul3046]

todays:

squat
190 1x5
195 1x5
200 1x5

military press
60 3x5

rows
90 2x5
95 1x5

pullups
bw 2x6

i actually forgot about abs today lol. i was sitting in the car going home and was like "Doh! i knew i forgot something" lol

[ronpaul3046]

todays:
squat
180 1x5
190 2x5

I went lighter today because I went down farther than usual, a little below parallel. Im wondering if i should continue doing this, or just use heavier weight and go close to or at parallel?

deadlift
220 1x5

bench
115 1x5
120 2x5

dips
bw 2x6

abs
crunch machine 3x8

[ronpaul3046]

today


squat
190 1x5
195 1x5
200 1x5

ohp
60 1x5
65 1x5
60 1x5

row
100 3x5

pullups

ab machine

[ronpaul3046]

today

squat
195 1x5
200 1x5
205 1x5

deadlift
220 1x5 jesus christ those are hard, wtf

bench
120 3x5

dips
bw 2x5

weighted decline crunches
60lb db 2x10

[ronpaul3046]

today

squat
200 1x5
205 2x5

ohp
60 1x5
65 1x5
60 1x5

rows
100 3x5

pullups


ab crunches

[ronpaul3046]

today

squat
200 3x5


deadlift
210 1x7 if i go any heavier it really feels like im gonna break my back, i hate deadlifts

bench
120 3x5

dips
bw 2x8

abs