Younglifter14's Journal

[Younglifter14]

Well, I decided to go for a change. I really liked how DFHT went, So I'll keep with the Dual Factor Theory. I'd like my strength to increase somewhat more so my future HST cycles will be more effective. Also, I'd like to be the first 9th grader to get into the 3500 club we have at our school (bench: 170x5, deadlift: 270x5, squat:260x5). So I'll be using a 6 week split made by Kyle and after that I will do his 8 week hypertrophy program. That should bring me where I have to be.

Currenty my lifts are the following:

Bench: 180-185lbs
Squat: 230lbs (lagging behind )
Deadlift: 250lbs
Total: 660-665

Done raw h34r: .


Goals:

Hit 200 on bench, squat 250, and deadlift 265. Hopefully I can make this happen.

Training:

This is the program Kyle made. I modified it since I am a bodybuilder and need to keep hypertrophy gains as high as possible. So there are some BB'ing exercises and drop sets in there .

Weeks 1-2 (regular loading)

Workout 1
Close-grip Bench Press 3x5
Rack Press 5x3 90%
Raw bench 1x3 (75%) 1x3 (80%) 1x3 (85%)
Weighted Crunches 2x8-10
Weighted Oblquie Crunches 1x8-10

Workout 2
Squat 1x5 (60%) 1x5 (75%) 1x5 (80%)
Box Squats 3x5 70%
Power Snatch 8x3 40%
Standing Reverse Wrist Curls 1x10
Standing Wrist Curls 1x10

Workout 3
Deadlift 1x5 (60%) 1x5 (75%) 1x5 (80%)
Dimel Deadlifts 1x3 (60%) 1x3 (80%) 1x3 (90%)
Good Mornings 3x5 70%
Barbell Curls 2x5
Wide Grip Pullups 2x6

Week 3-4 (loading)

Workout 1
Rack Press 3x3 95% 3x3 100%
raw bench 1x3 (70%) 1x3 (80%) 1x2 (90%) 2x1 (95%)
Floor Presses 2x3 (80%), 2x3 (90%)
close-grip bench press 3x6 (drop sets)

Workout 2
Squat 1x3 (70%) 1x3 (80%) 1x2 (90%) 2x1 (95%)
box squats 5x3 80%
Power Snatch 8x3 55%
Weighted Crunches 3x8-10 (drop sets)

Workout 3
Deadlift 1x3 (70%) 1x3 (80%) 1x2 (90%) 2x1 (95%)
Below knee 2x2 (80%) 2x2 (90%) 2x1(105%)
Good Mornings 4x4 75%
Weighted Wide Grip Pullups 3x6-8 (drop sets)

Workout 4
Push Press 5x5 75%
Snatch Grip Power Shrug 8x3
Glut Ham Raise 4x!
Barbell Curls 2x6 (drop sets)
Wrist Curls 2x10
Reverse Wrist Curls 2x10

Weeks 5-6 (deloading)

Workout 1.
Box sq 8x3 60%
Power Snatch 3x5 55%
pullups 3x5

Workout 2
Bench 8x3 60%
Close grip 3x5 60%
Hang clean 3x5 60%
Curls 2x5

We'll see how that goes. . Measurements will be up later.

Young

[supadave]

Good looking workout young, Good Luck on reaching your goals.

[Younglifter14]

Originally posted by supadave
Good looking workout young, Good Luck on reaching your goals.

thanks alot. Well see how this goes.

Young

ps - You haven't been posting at the home forums .

[Steveo31]

Good luck man. Why not aim for 205 eh?

[Younglifter14]

Originally posted by Steveo31
Good luck man. Why not aim for 205 eh?

thanks bro. Idk man, 20lbs seemed like alot too add in 6 weeks .

Young

[Heisman]

Good luck. If Kyle made it, it should be good.

[Younglifter14]

Originally posted by Heisman
Good luck. If Kyle made it, it should be good.

Yup. Thats what I'm hiping .

Young

[Steveo31]

Originally posted by Younglifter14
thanks bro. Idk man, 20lbs seemed like alot too add in 6 weeks .

Young

a lot, but not impossible...

[Younglifter14]

Originally posted by Steveo31
a lot, but not impossible...

true .

Young

[supadave]

Originally posted by Younglifter14

ps - You haven't been posting at the home forums .

It was my birthday, had to celebrate

[Younglifter14]

Originally posted by supadave
It was my birthday, had to celebrate

Ahh, happy birthday then .

Young

[Younglifter14]

2/09/03 - Regular Loading, Workout 1

Training:

Rack Press 5x3 90% (150lbs)
These sets were really easy. Going to increase weight by 10lbs.

Raw Bench Press
136x3 (75%)
Real easy.

145.5x3(80%)
Still Pretty easy actually.

155x3 (85%)
Felt a bit hard but still got it up with a few reps to spare .

Close-grip Bench Press 3x5 (130lbs)

My shoulders felt strained the first set. The second set they were alot better and by the third set I was fine. Guess that means I have to stretch more .

Weighted Crunches 2x9 (35lbs)

Weighted Oblique Crunches 1x9 (22.5lbs)


Misc.
I'm feeling a weird shooting pain in my lower right calf. Hopefully, it will go away.

[Heisman]

Good workout since everything was pretty easy. Stretch your calf alot. Do it at different angles and see if it helps.

[Younglifter14]

Originally posted by Heisman
Good workout since everything was pretty easy. Stretch your calf alot. Do it at different angles and see if it helps.

thanks. Yeh, workout was pretty easy. Didn't feel like I accomplished much . Not used to low reps especailly since im training with submaximal weights.

Young

[sfgiants13]

Originally posted by Heisman
Good workout since everything was pretty easy. Stretch your calf alot. Do it at different angles and see if it helps.

You seem to like to tell people stretching. Yeah, stretching does help. It worked for my cramps. Good looking workout young.

[Heisman]

Originally posted by sfgiants13
You seem to like to tell people stretching. Yeah, stretching does help. It worked for my cramps. Good looking workout young.

I play soccer on a team and I play tons of basketball for fun, and stretching has helped me overcome injuries and strains and all stuff like that more than you could possibly believe. Stretching has definitely helped me, so I want other people to experience the same benefits.

[Younglifter14]

Well thanks for the tips. It's been coming back a little less now. Hopefully it will be fine during tonights leg workout .

[Younglifter14]

2/11/03 - Regular Loading, Workout 2

Training:

Squat 132x5 (60%)
Pretty easy.

165x5 (75%)
For some reason felt hard.

176x5 (80%)
Real hard but was able to get it with reps to spare.

Box Squats 3x5 70% (130lbs)
Felt real good. Will increase weight.

Power Snatch 8x3 40% (35lbs)
Starting to get the hang of snatches. It's only my 2nd time doing them.

Standing Reverse Wrist Curls 86x10
Standing Wrist Curls 86x10

Misc.
My right calf felt fine during the workout and afterwards. Up until it though, it hurt a bit.

[Heisman]

If it felt fine while working out, then you should be okay. Nice job with getting all of the squats up.

[Younglifter14]

Originally posted by Heisman
If it felt fine while working out, then you should be okay. Nice job with getting all of the squats up.

thanks

Young

[Younglifter14]

wow legs are pretty sore today . Its a rest day though .

Young

[sfgiants13]

Lucky, in about two hours it's my turn with 5 sets of squats and 2 sets of sl deadlifts. Young, sign on if u can.

[Younglifter14]

Originally posted by sfgiants13
Lucky, in about two hours it's my turn with 5 sets of squats and 2 sets of sl deadlifts. Young, sign on if u can.

kk. .

Your 3 hours behind me wanker .

Young

[My name is P]

Cool journal.

[wildman536]

Hows The Diet bro?

[Younglifter14]

Originally posted by wildman536
Hows The Diet bro?

Pretty good. Dropped the ABCDE if thats what you mean so I can do some straight up bulking for now .

I love you bro its been awhile .

Young

[wildman536]

Originally posted by Younglifter14
Pretty good. Dropped the ABCDE if thats what you mean so I can do some straight up bulking for now .

I love you bro its been awhile .

Young

nothing but love here too bro, BULK THE FRIG UP!!

[Younglifter14]

Originally posted by wildman536
nothing but love here too bro, BULK THE FRIG UP!!

Originally posted by wildman536
nothing but love here too bro, BULK THE FRIG UP!!

163lbs now . From the 130 i was at the begging of the summer . Hoping to get to 170-175 .

Young

thank you ;(

[wildman536]

youll be able too!!

Just send the Questions if you have em!!

[Younglifter14]

Originally posted by wildman536
youll be able too!!

Just send the Questions if you have em!!

Okay no problem .

Young