am i good, for a 16 year old? good plan? or not?

[hashtaghgardn]

right ive been training natural for 6 months now, and this is my current work out program, is it good? and also my current 1rm.
typical week. i split my week into a high volume and high intensity, so one day i will light heavy for lower reps, and the next lighter for more reps. but im sure you know what that is: note not sure of all the names of exercises.

PS are these good 1rm for training for 6 months and being 16
6ft 2
80kg
deadlift: 315lbs
bench:150ish lbs
squat(smith):270 lbs

day one rest
day two legs
day three chest( heavy: normally 1 set of 10-12 at a lighter weight to warm up + 4 sets of slowly increasing the weight, aiming for 8-12 reps)
day four back(heavy)
day five rest
day six legs(light, normally 5 sets at consistent weight trying to focus on the pump, aiming for 10-14 reps)
day seven chest(light)
day eight back(light)
repeat

legs day, heavy
10 mins on spinning bike to warm up
deadlifts, sets of 8 increasing the weight. then my reps decrease to 5 when im getting heavy
squats on smith machine (i have a bad knee so i find it safer), sets of 10 increasing the weight, then decrease to 8 when getting heavy

unweighted abs, try to go for 15 reps for each movement,

2 minutes plank x 2
lying leg raises
lifted leg raises
oblique workout
sit ups

back to legs:
leg extensions
leg curls
hip abduction
hip extension
calf machine
leg press

chest day,

dumbell bench
shoulder dumbell thingy
front bar delt raises
side delt raises
rear delt raises
barbell bench
planche for aslong as i can hold itx 3
tricep dips
chest fly
30 minutes of cardio

back day
warm up with pull ups, with three sets
widest grip x 8 reps
semi wide grip x 9 reps
chin ups x 11 reps

weighted abs

bicep dumbell curl( one set hammer curls)
diverging lat
cable row
lat pull down
landmine rows

then bicep machine, 2 sets of this,
10 rep max
no rest
1 rep max controlling the negative for 20 seconds
a light weight untill failure

looking for improvements? maybe overtraining or undertrainng im not sure!

[RmBoyos]

lol smith machine squats

270lbs = 0lbs actual squat

squat properly

[Budaan]

There is nothing wrong with smith machine squats, if your goal is hypertrophy. If your goal is strength, stick to the barbell squat in rack. Or Box Squat, Or Zercher Squat.

[isaku900]

There is nothing wrong with smith machine squats, if your goal is hypertrophy. If your goal is strength, stick to the barbell squat in rack. Or Box Squat, Or Zercher Squat.

and this is the powerlifting/strongman section, if your goal is SOLELY hypertrophy...there is the entire rest of the forum.

[Matthewthao30]

To answer your question, it doesn't seem like a good plan and your gains aren't good, not being mean, you just don't know what you're doing, and thats ok since most 16 year olds don't know either. Try to find a good program, I got on Candito's program for squat back when I was 16, went from 225 ATG to 435 below 90 degrees, and 425 completely ATG in 6 months weighing 180 lbs. I like benching 3x a week using 80% for 5x5, 85% for 10x3 and 75% for 6x6, that's just me though.