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Good work getting on the program
To make your log easier to read, try following, weight - sets x reps
so:
Squat;
30 - 1x10
40 - 2x10
Bench press;
50 - 3x8
Bent Row;
20 - 1x8
25 - 2x8
etc
etc
etc
Start a journal in the members training diary section, you may not always get comments but it is great to look back after a few months and see how far you have gone, great for motivation!
Good luck!
To make your log easier to read, try following, weight - sets x reps
so:
Squat;
30 - 1x10
40 - 2x10
Bench press;
50 - 3x8
Bent Row;
20 - 1x8
25 - 2x8
etc
etc
etc
Start a journal in the members training diary section, you may not always get comments but it is great to look back after a few months and see how far you have gone, great for motivation!
Good luck!
If you are squatting 3 times a week I would just leave it be and keep lifting with the program you have and keep progressing. If you stop getting strength gains in 6 months then think about it. Until then good luck being the strongest guy in your school, because if you keep this up you will be stronger than anyone older than you (as long as they are not a freak or a serious lifter).
Spritcha
New member
I don't want to throw a spanner in the works- but I don't agree that just doing 3 sets of 10 for a year is the optimal way forward.
I may not be an expert, but the way I understand it basic strength training is about finding the balance of specificity and variation- basically you challenge the body- its adapts- adaptation is development and growth- but once the body adapts, performing the same routine will be less challenging- hence less gains. While its true that gradually increasing the loading introduces an element of variation that creates further challenge- most will find thats not enough and progress will decrease (see Zatsiorsky). Many would argue that variation is required for optimal development- variation in the form of varied loads and rep schemes.
So- why not mix up things- a few weeks of 10s, then increase the loading and a few weeks of 8s, then 6s then 5s, then 3s- then reassess???
Or a few weeks of 10s, then some 5/3/1 stuff??
Spritcha
New member
I would squat, deadlift and bench 3 x per week with heavy load.
But you could still do all three 3 x per week like this, as an example:
day 1: moderate heavy squat, light bench, light deadlift- assistance
day 2: moderate heavy deadlift, light bench, light squat- assistance
day 3: moderate heavy bench, light squat, light deadlift- assistance
For moderate/heavy lifts, as an example:
week 1-3- 8reps
weeks 4-7- 6reps
weeks 8-11- 5reps
weeks 12-15 3reps
But you could still do all three 3 x per week like this, as an example:
day 1: moderate heavy squat, light bench, light deadlift- assistance
day 2: moderate heavy deadlift, light bench, light squat- assistance
day 3: moderate heavy bench, light squat, light deadlift- assistance
For moderate/heavy lifts, as an example:
week 1-3- 8reps
weeks 4-7- 6reps
weeks 8-11- 5reps
weeks 12-15 3reps