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:
Back Squat 5x3
Lat Movement 5x10
Upper Back Assistance 3x8-10
Tricep Assistance 3x8-10
Posterior Chain Movement 5x10
Hamstring Assistance 3x8-10
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:
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.
These reps were quite hard for me, I use a "standard" powerlifting bench set up, still working on making it flawless though.
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:
This really helped my benchpress almost as soon as I started doing it, awesome exercise.
Good contraction, I really like this exercise
Standing Cable Crunches, bend over to past parallel:
This is always a bitch, hate doing abs.
Cable Tricep Pushdowns just because I felt like throwing in some extra for triceps:
Red miniband pull aparts, rotator cuff work at the end, I have a shoulder that's bugging me. Deadlifts on monday, can't wait!