Alright, something like this is what I was talking about, the idea is that you're at a level where you can keep adding weight to the bar on all of your lifts at all of your workouts, so long-term planning and pre-planned poundages will actually inhibit your progress because you're not the same lifter from day to day because you'll be gaining strength at such a rapid rate.
The idea is to work hard with a lot of volume on a few select lifts. Don't train to failure because you want to be able to add weight to the bar each and every time and prolong 'hitting a wall' for as long as possible.
Here it is...this is NOT gospel, it is not magic, I just thought up a way real quick for you to get good at some compound lifts. The key is to NOT MISS any reps, don't have your spotter do any work, you won't progress if you do tag team benching......also, make sure you squat ass to the ground with no touch from the spotter. If you finish all 5 on your last set easily, don't 'bang out more'....stop and add 5 or 10 lbs next time.
Also, you need to eat......not a gay bodybuilding diet of boiled chicken and Splenda.....eat like you want to grow hair on your chest and wrestle polar bears....I recommend a gallon of milk a day, a huge breakfast of eggs, meat, oatmeal, 2 or 3 school lunches, PB and J preworkout, 2-3 servings of whatever Mom makes for dinner, and more PB and J before bed......that is my standard diet I recommend for high school guys trying to get big.
Workout A
Back Squat (5x5 add weight each set, then take a little weight off and do 1x10)
Deadlift (5x5 add weight each set)
Flat Bench (5x5 add weight each set, then take some lbs off and do 3 sets of 10 with a close grip)
Full range situps (3 or 4 sets of however many you can do)
Workout B
Back Squat (5x5, add weight each set, each time you squat try to do 5lbs more on your last set than you did at the previous workout. After the 5x5, do 1x10 and try to add 5 or 10lbs to the last 1x10 from the previou workout)
Standing Barbell Overhead Press (5x5, add weight each set, then take a little off and do 1x10)
Barbell Row (See the sticky for description of Pendlay rows) (5x5, add weight each set, then take a little off and do 1x10)
Barbell Curl (3 sets of 8, add weight each set)
Full Range of motion situps (3 or 4 sets of as many as you can do)
Do workout A on Mon, Workout B on Thurs, then workout A again on Sun, and workout B again on Tues.....so you rest 2 days between workouts, when you get conditioned you can try every other day, when your gains begin to slow, tell us and we can tweak some stuff for you.
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