Stats when creating this thread:
16 years old
5'11
183lbs
Bench 270lbs/8x225lbs
Squat 4x315lbs
Deadlift 405lbs
Been lifting since august 3th 2015 (21 months)
Goals
-Hitting nationals in 5 months (end of October 2017)
-Inspire
-100% aesthetics
Program is what I like to call PPFL (push pull focus legs). Focus right now is arms so right now it's push pull arms legs. A 4 day split, 6 days a week.
5 Working sets
12x135lbs
10x180lbs
8x225lbs
6x270lbs
16x225
Last 2 sets completely demolished me, also was the moment I ran out of breath for the rest of the workout. **** hurts.
For squats I like to maintain a very close stance to focus on the outer head of the quad, and to ATG; as deep as I possibly can.
Leg press
6 Working sets
20x3 plates each side
20x4 plates
16x5 plates
12x6 plates
10x7 plates
30x3 plates
Always try to keep my tempo slow and steady, and go as deep as I can without feeling it in my lower back.
Barbell walking lunges
4 Working sets till failure
Always keep looking in front of you; looking at your feet will mess up your walking pattern. I perform lunges with a 90° angle in my front leg (very close)
Leg extensions
5 Working sets
3 Dropsets
I like to do this very slowly and squeeze as hard as possible at the top. Dropsets are the most fun part
Stiff leg deadlifts
5 Working sets
The actual hamstring activation mostly happens on the way down, so I like to go down very slowly and controled and go explosively back up.
Leg curls
4 Working sets
3 Dropsets
I always perform this exercise with lots of angles, and again, focusing on the contraction at the top.
Calf raises on leg curl
6 Working sets
Stretch has hard as possible down, go explosively back up and hold the top position for a couple of seconds.
Also did some fast abs work.
Duration of the workout was 80 minutes. Hypertrophy and form over weight. I want to be a bodybuilder, not a powerlifter.
Great workout overall, intensity was high and so was the amount of sweat.
Pull day (Back, rear delts, traps): thickness focussed
Deadlifts
2 Warmup sets
5x60kg
5x80kg
8 Working sets
5x100kg
5x120kg
3x140kg
2x160kg
1x170kg
14x100kg
12x100kg
12x100kg
My body responded well to a combination of low rep and high rep deadlifts, so I'll just stick with it until my body gets used to it. I don't prioritize strength, but rather the contraction, even though I'm aware my deadlift is awfully low compared to my squat and bench.
Cable rows (V grip)
5 working sets
Cable rows (single arm)
4 Working sets
Machine rows (single arm)
4 Working sets
Lat pulldown
5 Working sets
Barbell shrug
5 Working sets
Plate shrug
4 Working sets
Rear delt machine flyes
5 Working sets
Reverse dumbbell flyes
4 Working sets
Some abdominal work
Duration: 70 minutes
I'm aware that my volume is over the top, but my philosophy is that the duration of the workout counts, and the amount of muscle activation you manage to perform inside that duration. Workouts longer than 90 minutes are bad workouts for me: I need to keep the intensity as high as possible.
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