Teen Machine Log

[BendtheBar]

Logging the workouts of my teen powerliting team, Alec and Erin.

Alex is 15 years old, Erin is 14. They have been training with me for about 6 months. During that time they have progressed from goblet squats and endless bench press form sessions to box squats and 5 rep bench press workouts.

We do very low volume, and mostly work on form and explosiveness.

[BendtheBar]

July 28th, 2012

Workout Time: 60 minutes

Warmups: Walking in place, goblet squats, etc.

Erin Bench Press
45 x 5
45 x 3
45 x 2

Alec Bench Press
95 x 5
95 x 5
95 x 14 - Max reps set. Destroyed this. Not to failure.


Erin Box Squat
45 x 5
45 x 5
45 x 8 - Max reps set.

Alec Box Squat
55 x 5
55 x 5
55 x 20 - Max reps set. He really found his focus and hammered past the pain. Became like a machine, completely focused on his form.

[LtL]

Awesome work.

LtL

[IronWill]

There power in dem dere horns!

[Duff]

Got some Viking power on the go there. Great to see the kids involved in lifting with you. What's the team name?

[Trevor Lane]

Very cool!

[BendtheBar]

Alec is a natural beast. He'll be hitting a 200 bench and 400 deadlift before he hits 16.

They will compete as a part of team Muscle and Brawn at the UPA Nationals next April.

[BendtheBar]

August 5th, 2012

Workout Time: 50 minutes

My daughter Erin worked out with me today and did the following:

Dumbbell Bench Press

30 total pounds x 5 sets x 10 reps

Goblet Squats

25 pounds x 5 sets x 5 reps

High Rack Deadlifts

135 pounds x 5 singles

[BendtheBar]

August 11th, 2012

Workout Time: 60 minutes

HUGE workout for both of them today. They are really starting to build momentum and work hard. So proud of both of them.

Warmups: Elbows to knees, etc.

Erin Low Rack Deadlifts
45 x 5
95 x 5
95 x 5
135 x 2 (Bump for confidence booster)

Alec Low Rack Deadlifts
45 x 5
135 x 5
135 x 5
275 x 2 (Bump for confidence booster)

Note: We have used the top deadlift numbers before, so they are nothing the kids haven't tried numerous times, but it's been a while so we did a double as a confidence booster.

Erin Box Squat
45 x 1
45 x 1
45 x 11 - +3 PR Max reps set.

Alec Box Squat
55 x 1
75 x 5
75 x 20 - + 20 pounds PR! Max reps set.

Erin Dumbbell Bench Press
25 x 10
25 x 10
25 x 27 - Huge rep work! Max reps set

Note: 25 total pounds for both dumbbells.

Alec Dumbbell Bench Press
50 x 10
50 x 10
50 x 30 - Huge rep work! Max reps set

Note: 50 total pounds for both dumbbells.

[moeheep]

First I can't keep up with Jen....now Ive got these two gonna pass me soon.........