Operation Powerbuilding.

[WestsideWarrior]

I'm gonna being powerbuilding, but have some other sport training also.

Stats
Name: Chris
Age: 16
Height: 5'10.5'' [5/19]
Weight: 166 pounds [5/19]

Current PRs
Bench: 155
Squat: 255
Deadlift: 330
No gear.
Vertical: 27 in.
[Me] = stuff I'm doing.

Training for: size and strength, basketball, soccer, football.

Routine

Westside Barbell.

Day 1 - ME Squat/Deadlift

Parallel Squat - 3x5
Deadlift - 3x5
Assistance - Glute Ham - 5x10 - Weighted
Abs - Standing abs - 4x15
Obliques - Db Side Bends - 3x10

Day 2 - DE Bench [Basketball Drills]

Bench - 8x3 - 60%
Pressing movement - CGBP - Towel - 3x5
Extension - Tate Press - 3x10
Lat work - CGLatPulldowns - 4x10
Shoulder work - 4x5 - side lateral/front lateral - Light

Day 3 - DE Squat/Deadlift [Soccer Drills]

Box Squat - 10x2 - 50%
Speed Squat - 5x5 - 70%
Dead - 6 singles - 60%
Assistance - Zerchers
Abs - Decline Sit-ups - 5 sec. pause - 4x10
Obliques - Db Side Bends - 3x10
RDL - 3x8

Day 4 - ME Bench [Football Drills]

Bench - 3x5
Pressing movement - Floor press - 3x5
Extension - Skull crushers - 3x6-10
Lat work - CGFrontLatPulldowns - 4x5-8
Shoulder Work - 4x5 - side lateral/front lateral - Light

-------------------
Basketball Drills
-Vert
-GVP
-Footwork
-Latter (timed)
-Conditioning
-HIIT
-Wall Sits (timed)
-Shooting
-One hand
-Downtown
-Elbow lock

Football
-Route Running
-Comeback (curl)
-Post
-In
-Out
-Passing
-Bowling
-On the move
-Footwork
-Ladder (timed)

Soccer
-Shooting
-Power Kicks
-Dribbling/Passing
-In/Out (timed)
-Stop/Go
-Cut Back
-Fake Shot
-Cross Pass
-Wall Pass
-Cone

[WestsideWarrior]

Tuesday, May 22

Overall diet from my 2 week break....alright.

Workout

Chins
2x3,3 (struggling)

Pull Ups
2x5,4 (same as above)

Push Ups
3x10

Hanging Abs
2x5,5

Arching
5 holds, 30 sec./hold

Running
1 street (jogging)
20 sec. sprints, 2

Pool
Back and Forths, 2x5
Runs, 2x5


Thoughts
Quick workout from tonight, didn't have much time, went to a party. Felt great to be working out again. Hopefully gym tomorrow.

[WestsideWarrior]

Day 1

ME Sq/DL

Weight: 163.5

Kinda didn't follow WSBB....

Stumpster inspired me to start doing Rack Pulls...:strong:

Rack Pulls[raw, at knee]
135x5
185x5
225x5
275x5
315x3 (PR)

Parallel Squat[raw]
135x5
185x5
225x2 (1/2 miss on 3)

T-Bar Row
45x10
70x5
55x15

Calves[Machine]
150x10 (4 sec hold top/bot)

Trap Shrug [4 sec hold top/bot..Machine]
150x10
180x5

Lat Pull Downs[Machine]
105x10
120x10
135x5

Chins
1x10 [1/2 bw on Gravitron]

Dips
1x10 [1/2 bw on Gravitron]

Curls[Machine]
70x10
80x10
100x10

[Chris Rodgers]

Holy crap you change your mind more often than anyone I know!!! I don't even know what to make of that routine. I hope you are eating and sleeping like a bastard because that is a ton of work!

If you start to feel burned out from all that, you might want to back off a bit. If you are going to be playing all those sports, you are gonna have to cut down on a lot of that extra work you have planned and you might not be able to lift 4 days per week.

[WestsideWarrior]

CR, I had two week to look around and choose what to do, and I chose WSBB. I didn't really follow it, as you can tell. I feel as if WSBB is just to short, and I know it's supposed to be short and intense, but I just like lifting and doing it for a long time.