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Trying to turn my numbers in to something half decent

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BoulderShoulderIconTrying to turn my numbers in to something half decent07-10-2015 @ 23:20 
Member 5879, 74 posts
Post Edited: 13.12.2015 @ 00:37 AM by BoulderShoulder
15 years old
Started training at 14
Goals for 2016: join a rugby team do my first strongman comp Take gbdfa British bench press record
From South East London

My goals for the next 6 months
Minimum 100kg bench
Minimum 180kg deadlift and 160kg squat
90kg strict press
100kg push press
DB seated OHP 50kg each arm for reps
Rack Pull 220kg from below the knee
Front Squat at least 120kg
DB Row 70kg each arm for reps
110kg farmers walk
130-150kg duck walk
100kg sand bag

Update: want to hit these at start of April on track to hit all PRs

Goals before I hit 16, I want to reach the 1000lb club 453kg
BoulderShoulderIconToday's workout 7.10.1507-10-2015 @ 23:23 
Member 5879, 74 posts
Strict OHP
20x3
30x3
40x3
50x3
65x3 65x3 65x3 65x3
65x6

Close grip bench press
65x5
65x5

DB bench press (each arm)
27.5x8 25x10 25x10

Rear lateral raise (each arm)
10x10 10x10 10x10

Bicep Curl
30x10 30x10 30x10

Side lateral Rasie (each arm)
15x10 15x10
BoulderShoulderIconBasically first ever events day10-10-2015 @ 21:06 
Member 5879, 74 posts
Log Press
50x3
60x3
65x1
65x3
75x1

Sandbag run
60x80m
60x100m
60x80m

Farmers walk
75x40m
Drop set
55x40m
55x40m
Hands f**ked
Duck walk
100x20m


Starting program properly next week so should be gaining some good strength
Basically my first event session
BoulderShoulderIcon...13-10-2015 @ 00:15 
Member 5879, 74 posts
Warmed up
Strict press (stay at 67.5)
20x5
30x5
40x3
50x2
67.5x3
67.5x3
65x3
65x3
65x3
Drop set
40x5

Close grip bench press (go up to 67.5)
65x5
65x5
50x10

DB Bench press (each arm) (go up to 30)
27.5x10
27.5x10
27.5x10

Rear lateral raise (stay same weight) (each arm)
12.5x10
12.5x10
12.5x10

Bicep curl (go up)
32.5x10
32.5x10
32.5x10

Side lat raise (stay same)
15x10
15x10
15x10

5-10 mins on heavy bag no gloves or wraps

Roll on Wednesday
BoulderShoulderIcon29.10.1529-10-2015 @ 22:27 
Member 5879, 74 posts
Hammer strength seated shoulder machine
80x5
100x5
130x5
140x5
Tried the stack 150kg got 3/4 rep

Bench press
42.5x10
57.5x10
65x8
65x6

DB Row
40x10
40x10
42.5x8
45x6

Strict shoulder press
50x12
50x12
50x10
52.5x8

Side lat raise
12.5s 3x10

Rear delt raise
10s 3x10
BoulderShoulderIcon...16-12-2015 @ 17:53 
Member 5879, 74 posts
Going light pump session
OHP strict
37.5x10
50x10
57.5x8
57.5x6
70x3 PB
67.5x4
All sets very easy was not pushing it

DB Row
52.5x10 PB
52.5x10
55x8 PB
60x6 PB

Bench press
65x12
65x12
70x10
72.5x8
80x5

Lat Pulldown don't know weights
2x12
1x10
1x8

Bent over rows
80x10
90x8

Side lateral raise
12.5x10
12.5x10
12.5x10
Superset
Side upright row
12.5x10
12.5x10
12.5x10

Crazy pump in side Delt
BoulderShoulderIcon...24-12-2015 @ 17:02 
Member 5879, 74 posts
Will start posting lower body sessions when I get stronger

Was taking the week off for Christmas but couldn't resist strict press PB

Warm up

20x5
40x3
50x2
60x1
70x1
75x1
80x1 big PB for me wanted this in April got it in December very promising would love to get upwards of 90kg in April maybe even 100
82.5x0 didn't even try
70x1 wanted 3 shoulders were dead
60x3
40x5

Z Press
40x5
40x8 PB
50x5 PB

Latpulldown superset band face pulls
3x10
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