Mitch's Training Log (Powerlifting//Bodybuilding)

[MitchLifts02]

Introduction:

My name's Mitchell, or Mitch for short. I'm currently 14 years old and have been lifting for 1 year seriously now. A little over 8 months ago I was 250lbs at 4 feet 9 inches. Yes, I was a very obese 13 year old and had a problem. During the summer I started running and dieting. Shortly after I started my journey, I started lifting. I have been training seriously ever since then chasing PR's one day at a time!
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Currently Stats :

Height - 5 feet 5 inches
Weight - 135lbs
Squat - 225lbs ATG Beltless
Bench - 140lbs
Deadlift - 250lbs Beltless
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Goals :

My overall goals are to be the best version of myself and to continue to achieve PR's! My overall goal is to become an elite powerlifter, aquire my P.H.D. in Exercise Science and minor in Nutritional Sciences, and achieve as much as possible.
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[MitchLifts02]

Current Gameplan/Goal:

Currently I am cutting weight to go from competing in the USAPL 132lb weight class to the 114lb weight class. After cutting while maintaining as much strength as possible I'll reverse diet and possibly bulk back into the 132lb class. I'm running PH3 by Layne Norton right now ( yes I know it's an advanced program ) and I'm adding some extra stuff to it.

[MitchLifts02]

Tuesday, April 18, 2017
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Layne Norton's "PH3" Week 7/Day 2
( Upperbody )

1. Dumbbell Press
- 50lbs 1x8
- 55lbs 1x6
- 60lbs 1x4 [PR]

2. Lat Pull Down
- 80lbs 1x8
- 70lbs 1x8
- 70lbs 1x8

3. Seated High Row
- 55lbs 2x8

4. Seated Overhead Press
- 35lbs 2x7
- 45lbs 1x4 [PR]

5. Seated Bicep Curl
- 20lbs 5x8

6. Cable Curl ( Dropset/Cluster Set )
- 30lbs 1x40
- 50lbs 1x20
- 40lbs 1x20
- 30lbs 1x20

7. Tricep Pushdown - "W" shaped bar
* went light due to tendonitis *
- 70lbs 5x8

8. Triceps Reverse Pushdown - "W" shaped bar ( dropset/ cluster set )
- 50lbs 1x40
- 70lbs 1x20
- 60lbs 1x20
- 50lbs 1x20


9. Cardio - L.I.S.S.
- 150 calories

[MitchLifts02]

Wednesday, April 19, 2017
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Layne Norton's "PH3" Week 7/Day 3
( Squat, Bench, Legs )

1. ATG Squats
- 165lbs 5x6

2. "Box Squat Cycle" *custom/extra*
- 170lbs 6x2

3. Benchpress ( pause at bottom )
- 100lbs 5x6

4. Overhead Press ( strict )
- 72lbs 5x5

5. Leg Extention
- 60lbs 2x10

6. Leg Curl
- 90lbs 2x10

7. Seated Calf Raise
- 90lbs 4x8

8. Smith Machine Calf Raise
- 60lbs 1x40
- 100lbs 3x20

9. Cardio - L.I.S.S
- 150 calories