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luis2356
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Post subject: 15 years old - Powerlifting + Bodyweight + Conditioning  Posted: Wed Feb 01, 2012 2:55 pm |
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Joined: Sun Jan 08, 2012 1:37 pm
Posts: 49
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I'm 15 years old, workout since 13.
Goals:
Squat - 180kg (396lbs)
Bench press - 140kg (308lbs)
Deadlift - 220kg (484 lbs)
OAC - 5 reps
Be as fast as possible.
Train method: DeFrancos style
Monday - ME pressing
Tuesday - ME lower body
Wednesday - Conditional/speed and static positions
Thursday - ME pulling
Friday - Strongman
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luis2356
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Post subject: Re: 15 years old - Powerlifting + Bodyweight + Conditioning Posted: Wed Feb 01, 2012 2:57 pm |
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Joined: Sun Jan 08, 2012 1:37 pm
Posts: 49
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Workout - Conditional/speed and static positions
10 yards starts – 8 sprints
20 yards shuttle – 6 sprints
3 - Cone drill – 4 sprints
Tuck front lever
10x6s
Advanced frog stand
10x6s
Head bridge
3x30s
Headstand
3x30s
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luis2356
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Post subject: Re: 15 years old - Powerlifting + Bodyweight + Conditioning Posted: Thu Feb 02, 2012 1:05 pm |
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Joined: Sun Jan 08, 2012 1:37 pm
Posts: 49
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Workout - ME pulling
Chins - ups
BW - 6x4
A1 - BB OverHead Raise
16kg - 3x6
A2 - DB Rear Delt Flys
7kg - 3x10
OH Press
50kg - 3x 6-5-4
B1 - BB curl
44kg - 3x 8 - 8 - 8 (PR)
B2 - Skull Crusher
26kg - 3x8
C1 - Kneeling Ab whell
5kg - 3x10
C2 - Russian Twist
10kg - 3x20
I liked the PR in the BB curl, my goal is 50kg for 8 reps.
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Headsmasher
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Post subject: Re: 15 years old - Powerlifting + Bodyweight + Conditioning Posted: Thu Feb 02, 2012 2:54 pm |
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Joined: Sun Aug 15, 2010 10:37 pm
Posts: 1025
Location: Bomboclat, Jamaica
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You're a strong kid. Smart too. Keep it up man.
_________________ hobbyathlete wrote: I'm just worried about the alcohol consumption at gay weddings. Even sober they can't walk a straight line.
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luis2356
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Post subject: Re: 15 years old - Powerlifting + Bodyweight + Conditioning Posted: Fri Feb 03, 2012 6:26 am |
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Joined: Sun Jan 08, 2012 1:37 pm
Posts: 49
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Thanks man!
Workout - Strongman
Tire toss
3x5
Tire Deadlift (max reps in 30s)
120kg - 3x 11 - 10 - 12
Farmers walk
44kg - 3x 40m (PR)
Sleg drag
50kg - 3x 10m (incline)
Farmers destroyed my hands ...
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luis2356
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Post subject: Re: 15 years old - Powerlifting + Bodyweight + Conditioning Posted: Sat Feb 04, 2012 7:37 am |
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Joined: Sun Jan 08, 2012 1:37 pm
Posts: 49
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Workout - Speed
10 yards - 10 sprints
20 yards - 6 sprints
40 yards - 3 sprints
I like to train speed!
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luis2356
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Post subject: Re: 15 years old - Powerlifting + Bodyweight + Conditioning Posted: Mon Feb 06, 2012 3:22 am |
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Joined: Sun Jan 08, 2012 1:37 pm
Posts: 49
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Workout - Isometric
Tuck Front Lever
10x6s
Advanced frog stand
10x6
Tuck L-sit
3x10s
I will train this 3x per week
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luis2356
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Post subject: Re: 15 years old - Powerlifting + Bodyweight + Conditioning Posted: Mon Feb 06, 2012 7:35 am |
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Joined: Sun Jan 08, 2012 1:37 pm
Posts: 49
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Workout - ME Pushing
Bench Press
40kg - 1x5
70kg - 1x5
90kg - 1x1
DB bench press
26kg - 3x8 - 8 - 6
A1 - Seated cable row (neutral grip)
75kg - 3x10
A2 - Face pull
45kg - 3x12
BB curl
40kg - 3x6
I Slept 4 hours in last night, that's why I not did do any PR, Shit!
I'll do the Deload in next week.
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luis2356
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Post subject: Re: 15 years old - Powerlifting + Bodyweight + Conditioning Posted: Tue Feb 07, 2012 1:11 pm |
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Joined: Sun Jan 08, 2012 1:37 pm
Posts: 49
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ME lower
Deadlift
80kg - 1x5
110kg - 1x5
150kg - 1x5 (PR)
Louges
24kg - 3x8 (PR)
Hip Thruster
100kg - 3x8
A1 - Shrugs
120kg - 3x10 - 8 - 6
A2 - Pinch Grip
30kg - 3x Max
New PR in Deadlifts.
I owe it to God and the music that was playing at the moment (TNT - AC / DC). The best song that play in my gym.
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luis2356
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Post subject: Re: 15 years old - Powerlifting + Bodyweight + Conditioning Posted: Wed Feb 08, 2012 7:13 am |
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Joined: Sun Jan 08, 2012 1:37 pm
Posts: 49
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Workout - Spedd + Isometrics
Tuck Front Lever
10x6s
Advanced frog stand
10x6
Neck Bridge
3x45s
Headstand
3x45s
12 yards Sprint Hill (sprint subindo a garagem do carro)
20~25kg - 5 sprints
BW - 5 sprins
20 yards Sprint shuttle - 6 sprints
3 cone drills - 4 sprints
Fist time i do the Sprint hill.
I liked.
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