Creation of a Super Power

[Pure Power]

Hey everyone, my name's Ryan. I am 15 years old. I have been lifting for 2 years now.

A little history-
I started out in football lifting. NOt too serious, but eventually when i started getting stronger and bigger, I got into it. Last year I entered a PL meet for the first time, and totaled 950, got 3rd in the 198's. After getting third, I worked my butt off and got my total to 1085 in 2 months time. I started working TOO hard however, and strained my back REALLY bad. I couldn't squat or deadlift for 4 months. I started lifting again in September. i did a little bodybuildign until my back was totally better, then I strained it again , and took another 2 months off from squatting and DL'ing. Then, in October, I decided to go on a diet, and I lost 40lbs, I am now 208. My back has totally recovered this time.

I have decided to get back into powerlifting, and will be using Westside as my weapon of choice. I will be playing catch up for my Squat and DL, but I am pretty sure they will come back fast.

Goals-
I would like to go to state in powerlifting, next year. That would require a 1300+ total. I KNOW this is doable. I will be working as hard as possible, and I know I will get there. As far as lifts, I would like-
Squat- 475/Bench- 325/DL-500- ALL WITH GEAR

My current RAW lifts are-
335/295/390

Diet-
I am currently on a TKD, I will stop dieting when I get to 200.

Well, there you go.

[Pure Power]

Yesterdays workout-

ME Squat/DL

13.75" Box Squats(1 second pause on box)-
135X3
185X3
205X3
225X3
260X2
280X1
305X1
325XClose miss

These were UGLY. My form was terrible. I havn't Box Squatted in about 9 months, and it showed. I sat back as far as possible, my shins were vertical when I was seated, puased for a second and went back up. I forgot to push out on the sides of my shoes on the first part of the lift, btu then remembered on the last few sets.

GM's-
135X8
205X8
225X8

Easy, just easing back into them so I don't hurt my back again.

Bentover BB Rows-
135X8
160X8
185X8

Easy, heavier next week for sure.

Abs


Points to work on-
* Posterior Chain needs a LOT of strengthening which means GM's galore!
* Form on box squats needs work, but speed days will take care of this
* Speed and Explosion off box needs work, speed days will take care of this

Ryan

[Pure Power]

DE Bench

Speed Bench-
135X3 (10)

Wow, speed was awesome on these. I was very impressed. Good start to a great workout.

5" Lockouts-
135X5
225X5
275X5
300X5
315X5
335X2
355X1
370Xmiss

Great sets. I was VERY happy with these. 355 was pretty hard, but I fought it and locked it out. 370 I couldn't budge, but I think I'll get it next week.

DB Flyes-
30X8
40X8
50X8

Just doing some chest work to keep from developing any imbalances, since I won't be benching in a shirt for quite a while.

DB Laterals-
25X8
35X6
40X6

Good sets.


Overall nice workout. Please with everything.

Ryan

[Pure Power]

DE Squat/DL

Box Squats-
135X2 (10)

Great speed, but explosion off the box wasn't that great. Form was much better than Tuesday's. Really had time to concentrate on everything. I will be expecting a much better performance on Tuesday when i max again on box squats. I didn't use 50% of my max because I needed to work on speed, I will slowly move up to 50% in future weeks however.

Power Cleans-
135X5
165X5
185X2
205X1

Good sets. Didn't go as heavy as possible since I havn't done these in several months, just working of form. I will cycle olympic lifts in this slot on DE days, along w/ speed DL's.

SLDL's-
135X8
225X8
315X6

Excellent sets. Last set was killer.

T-Bar Rows-
2PX8
3PX8
4PX8
5PX6

Good sets. It was kinda hard keeping everything static on the last set.

Roman Chair Sit-Ups-
BW+25X6 (3)

Abs were toast.


Good speed workout.

Ryan

[MonStar]

Damn Ryan everything is looking GREAT. Three awesome workouts man. On Monday I am going to be sure to give 5" lockouts a shot, see how I do with them.

Everything is looking great though man, keep it up.

[Pure Power]

Thanks a lot man. Yeh, Westside is going great so far. I have to admit, however, every time I do SLDL's I am scared to DEATH I am going to mess my back up again, that fear prevents me from pushing them too hard. Can't wait to see what you lock out, i'm sure it'll be a ton w/ your crazy tricep strength.

[atherjen]

Hi Ryan! Just wanted to tell you that your lifts are mighty impressive for someone your age!! Way to go!
Ill be following along this too, Im trying to learn as much as I can about westside!

[Pure Power]

Thanks a lot jen. They were more impressive once upon a time . I'm just trying to work my way back up. Westside's a great program. Tons of articles at elitefts.com. Thanks for droppin by.

[Pure Power]

ME Bench

2 Board Press(paused)-
135X3
185X3
205X3
225X3
245X3
265X2
280X1
290X1
305Xmiss

Good sets. 1 second pause on every rep. I havn't done these in forever, and 2 boards is right at my sticking point. 290 was pretty hard, and I might have been good for 295, but 305 wasn't going anywhere . I will do 300 next time.

Incline DB Flyes-
30'sX8
40'sX8
50'sX8

Just keeping my chest up to prevent any imbalances, prolly the most boring part of my workout.

Skullcrushers-
100X6 (3)

Pretty easy sets. 110 next week.

BO Laterals-
30'sX10 (3)

Good sets, I actually felt something working back there, which is a first.


Nice workout. ME Squat/DL tommorow.

Ryan

[MonStar]

Damn, workout looks great man. Some really nice weights that you're throwing around. I really need to invest in some boards so I can do board presses, I really feel like I am missing something on Westside training without boards. I have tried bands before and I don't care for them at all, but boards I think I would like.