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adunn11
03-17-2011, 07:58 AM
Hey guys i heard about this website and i thought it might help. Im 17 and 5' 9" and currently weigh 190. maxes are low right now because i cut alot of weight for wrestling a few months ago.

1 rep Max:
Bench- 205
squat- 300
Straight bar deadlift-385
PC- 195

Goals:
Bench-250
squat-400
Straight bar deadlift-450
PC-250

Any tips would be great to help me reach my goals. Please post anything you think might help me.

pic of me at the start of my journal

adunn11
03-21-2011, 08:12 PM
Trap deadlift
225x5
285x3
315x3
385x1

Barbell lunges
135x8
135x8
135x8

Back Raise (with weight)
25x10
25x10
25x10

Calf Raise
250x12
250x12
270x12

adunn11
03-22-2011, 07:41 AM
Bench
120x6
140x5
160x5
170x3
190x3

Incline
130x10
130x10
135x10

Side Raises
15x10
15x10
20x10

Pull Downs
65x10
65x10
70x8

adunn11
03-22-2011, 07:43 AM
Power Shrug
135x6
150x5
160x5
190x3

Low Row
135x8
135x8

Latpull
135x8
140x8

snatch
105x5
105x5

Curls
65x10
70x10

adunn11
03-22-2011, 07:46 AM
Trap Deadlift
230x6
265x5
305x5
325x3
385x1

Lunges
135x8
145x8
145x8

Calf Raises
270x12
280x12
290x12

Back Raises (weighted)
25x10
25x10

adunn11
03-23-2011, 07:05 PM
Bench
125x6
145x5
165x5
170x3
195x1

Incline
135x10
135x10
135x10

Side Raises
15x10
15x10
15x10

Pushdowns (rope)
60x10
60x10
60x10