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Parker 1995
10-23-2010, 08:24 PM
Hey guys Im parker im 14 years old and my ruitnee is more of a sports ruitnee considering I Wrestle, Play Football( Line backer, Tight end), and I run track. My ruitnee will be a lower/upper split. My lower body day is not like your average gym poster, but my upper body day is very simular.

Maxes
Bench 175x1
Front Squat 165x3
Dead Lift 205x1

Upper body Tuesday/Thursday
Pull ups 2xfail (chains)
Bench Press 5x5 or how ever many till max
pushups 1x50 (chains) or 1x35 incline (chains)
Over head Press 5x5
Tricep pushdowns 4x15
Bicep curls 4x15

Lower body Monday/Friday
Over Head Squat 3x5
Front Squat 5x5
Weighted lunges 2x5 each leg
power snatches 5x3
Power cleans 5x3
Dead Lifts 3x5

This is my ruitnee I will be having cardio of running and wrestling. I can not eat a ton beacuse I have to keep my weight the same for my weight class 160 i will be posting pictures soon so you can see my before and after pics.

Parker 1995
10-25-2010, 05:06 PM
Over head squat
45x5
67x5
67x5
65x5

Front squat
90x5
105x5
125x5
145x5
155x5

Power clean
45x1
67x1
90x1
105x1
105x1

Power snatch
45x1
60x1
75x1

Dead Lift
145x5
170x5
180x5
200x5! PR

This is what I did today and I ran a mile and played lots of catch.

Coke
10-26-2010, 11:14 AM
Good luck with your goals Parker, can't go wrong so long as you stay on track the next couple years.

Parker 1995
10-26-2010, 04:05 PM
Thank you

Upper body
Over Head Press
45x5
67x5
89x5
99x4
89x5
99x5 PR!

Bench Press
67x3
99x5
121x5
143x3:(

Weighted pullups
7- 15 lbs
5- 21 lbs

Weighted pushups
50 reps 19lbs

rows???
forgot to do them oops;(

Abs
30lbs 25 reps

1 mile run 6:05:)

superdonut
10-26-2010, 09:11 PM
You're definitely strong for a 14 year old. Keep it up man!

Is the routine you are doing one your track or football coaches have you doing?

Parker 1995
10-27-2010, 08:34 PM
You're definitely strong for a 14 year old. Keep it up man!

Is the routine you are doing one your track or football coaches have you doing?

Uhh no i made the ruitnee what do u think? And thank you for the complement.

superdonut
10-28-2010, 05:04 PM
it's pretty good. as long as you can keep making gains and getting stronger don't change anything. i will say that if are trying to bulk up, gain more size running a mile after every other workout might slow down that progress.

Parker 1995
10-28-2010, 05:10 PM
it's pretty good. as long as you can keep making gains and getting stronger don't change anything. i will say that if are trying to bulk up, gain more size running a mile after every other workout might slow down that progress.

Thank you for the response i am just trying to gain some conditioning for the wrestling season starting novemeber 2nd, and do u think i can make some good gains during the season.

superdonut
10-28-2010, 05:52 PM
Well if you are going to be wrestling you will more than likely be doing a lot of conditioning work. So try to main the size and strength you have now. Stay focused on wrestling, and when you can, get to the gym and lift even if it is 1 or 2 times a week.

Parker 1995
10-28-2010, 06:44 PM
Well if you are going to be wrestling you will more than likely be doing a lot of conditioning work. So try to main the size and strength you have now. Stay focused on wrestling, and when you can, get to the gym and lift even if it is 1 or 2 times a week.

allright cool so when i go to the gym should I just do the main 3 Front Squat Bench and DeadLift or should I do cleans and snatches as well?

Parker 1995
11-01-2010, 09:22 AM
Wrestling tommrow!:) gonna do arms tommrow morning!