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 15 yr. old Squats 445 lbs. RAW & Deadlifts 500 lbs. RAW

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crossfittb

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Join date : 2009-09-28
Location : Ft. Myers, Fl.

PostSubject: 15 yr. old Squats 445 lbs. RAW & Deadlifts 500 lbs. RAW   Mon Sep 28, 2009 9:33 pm

15 yr. old Squats 445 lbs. RAW & Deadlifts 500 lbs. RAW

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Deadlift 500 lb. 15 years old
See video: http://evolvedathleticsfl.blogspot.com/search/label/Sat%2092609%20Boot%20Camp


Squat 445 lbs. 15 years old
See video: http://evolvedathleticsfl.blogspot.com/search/label/BIG%20D%20445%20lb%20Squat%20PR

Here are some of his current accomplishments:

Darian Barnett (BIG D): APA RAW Records 198 lb. Class, Age 13-15, Squat Record 340 lbs., Bench Record 250 lbs., Deadlift Record 415 lbs., Total Score 1005 lbs.

RAW United Iron Man Belt Records: 198 lb. Class, Age 14-15, Squat Record 340 lbs., Bench Record 235 lbs., Deadlift Record 430 lbs., Total Score 990 lbs.

RAW United RAW Records: 220 lb. Class, Age 14-15, Squat Record 420 , Bench Record 280 , Deadlift Record 470 , Total Score 1150 lbs.


He turns 16 this Oct. 16th, 2009.

His goal is to hit a:
460-480 squat,
315-320 bench,
520-540 deadlift
and a 1295-1340 total by Dec. 31st, 2009.

He will be competing in the 2009 RAW United Powerlifting Nationals Dec. 6th.
His goal by then is:

16-17 Class, 198 lb. Class
460 Squat
315 Bench
520 Deadlift
1295 Total

These will all be record breaking lifts.

The way he's going he should be able to do it.



For those that are interested in Darian's 7 week powerlifting program feel free to use it below. Adjust the sets, weights for your current fitness level. I can not promise this will work for you but it has worked for Darian.

Let me know what you think,
Jeremy



Darian?s 7 Week Powerlifting Program

Week #1: 75% (3 sets x 9 reps) Squat=335 lbs., Bench=215 lbs., Deadlift=375 lbs
Week #2: 80% (3 sets x 7 reps) Squat=355 lbs., Bench=230 lbs., Deadlift=400 lbs
Week #3: 85% (5 sets x 5 reps) Squat=380 lbs., Bench=245 lbs., Deadlift=425 lbs
Week #4: 90% (5 sets x 3 reps) Squat=400 lbs., Bench=260 lbs., Deadlift=450 lbs
Week #5: 95% (4 sets x 2 reps) Squat=425 lbs., Bench=275 lbs., Deadlift=475 lbs
Week #6: 65% (3 sets x 10 reps) Squat=290 lbs., Bench=190 lbs., Deadlift=325 lbs
(Week #6 is a de-loading/recovery week. Practice Form & Tech. ONLY! (Keep weights Light)

Week #7: TEST 1RM (Test 1RM ONLY!-NO ACCESSORY LIFTING!!)
Mon=Squat 1RM
Tues= (NO TRAINING-RECOVERY/REST)
Wed=Bench 1RM
Thrs= (NO TRAINING-RECOVERY/REST)
Fri=Deadlift 1RM

Coach: Jeremy Barnett
239-851-3940
www.cf-tb.com
crossfittb@yahoo.com



Darian?s 7 Week Powerlifting Program
Week# 1: Monday 75% 3 x 9
Squat: 155 x 5, 185 x 5, 225 x 5, 255 x 3, 295 x2, 335 x 3 sets x 9 reps
BB Overhead Squat: 4 x 6
Plyo Jumps: 3 x 5

Week# 1: Tuesday
Core Work ONLY! Sit Ups 3 x 20, KTE?s 3 x 20, Planks 3 x 60 sec.

Week# 1: Wednesday 75% 3 x 9 Completed 9/28/09
Bench: 135 x 5, 155 x 5, 175 x 3, 195 x2, 215 (was able to do 230 today) x 3 sets x 9 reps (Cambered Bar + 2- 20lb KB?s on chains)
Dumbbell Push Press: 80 x 3 x 4 sets, 85 x 3 each side (each hand)
Dips: 4 x 10

Week# 1: Thursday
Core Work ONLY! Sit Ups 3 x 20, KTE?s 3 x 20, Planks 3 x 60 sec.

Week# 1: Friday 75% 3 x 9
Deadlift: 135 x 3, 185 x 3, 200 x 3, 255 x 3, 285 x 3, 300 x 3, 345 x2, 375 x 3 sets x 9 reps
Lat Pull Down: 150 x 10, 160 x 8, 170 x 6, 180 x 4
BB Rows: 95 x 10, 115 x 8, 135 x 6




Darian?s 7 Week Powerlifting Program
Week# 2: Monday 80% 3 x 7
Squat: 185 x 5, 225 x 5, 255 x 5, 295 x 3, 325 x2, 355 x 3 sets x 7 reps
DB Box Step Ups: 40 x 10 each leg, 45 x 8 each leg, 50 x 6 each leg (each hand)

Week# 2: Tuesday
Core Work ONLY! Leg Raises 3 x 20, MB or DB Trunk Rotations 3 x 20, Planks 3 x 60 sec.

Week# 2: Wednesday 80% 3 x 7
Bench: 135 x 5, 185 x 5, 205 x 3, 215 x2, 230 x 3 sets x 7 reps
DB Incline Bench Press: 75 x 5, 85 x 5, 95 x 3, 100 x 3 (each hand)
DB Lateral Raises: 3 sets x 10 reps x 25

Week# 2: Thursday
Core Work ONLY! Leg Raises 3 x 20, MB or DB Trunk Rotations 3 x 20, Planks 3 x 60 sec.

Week# 2: Friday 80% 3 x 7
Deadlift: 135 x 3, 185 x 3, 225 x 3, 255 x 3, 285 x 3, 330 x 3, 375 x2, 400 x 3 sets x 7 reps
Pull Ups 4 x 10
Barbell Cleans: 135 x 5, 185 x 5, 200 x 5, 225 x 3




Darian?s 7 Week Powerlifting Program
Week# 3: Monday 85% 5 x 5
Squat: 185 x 5, 225 x 5, 255 x 3, 295 x 3, 325 x 3, 350 x2, 380 x 5 sets x 5 reps
DB Overhead Lunges: 35 x 10 each leg, 40 x 8 each leg, 45 x 6 each leg (each hand)

Week# 3: Tuesday
Core Work ONLY! Sit Ups 3 x 30, KTE?s 3 x 30, Planks 4 x 60 sec.

Week# 3: Wednesday 85% 5 x 5
Bench: 155 x 5, 185 x 5, 200 x 3, 235 x2, 245 x 5 sets x 5 reps
Barbell Push Press: 175 x 3, 195 x 3, 215 x 3, 230 x 3 sets x 3 reps
Dips: 4 x 10 (Weighted 10-20 lbs.)

Week# 3: Thursday
Core Work ONLY! Sit Ups 3 x 30, KTE?s 3 x 30, Planks 4 x 60 sec.

Week# 3: Friday 85% 5 x 5
Deadlift: 185 x 3, 225 x 3, 240 x 3, 275 x 3, 315 x 3, 350 x 3, 390 x2, 425 x 5 sets x 5 reps
Lat Pull Down: 145 x 10, 155 x 8, 165 x 6, 175 x 4
DB Rows: 85 x 10, 95 x 8, 100 x 6



Darian?s 7 Week Powerlifting Program
Week# 4: Monday 90% 5 x 3
Squat: 185 x 5, 225 x 5, 250 x 5, 295 x 3, 315 x 3, 345 x 2, 375 x2, 400 x 5 sets x 3 reps
DB Box Step Ups: 45 x 10 each leg, 50 x 8 each leg, 55 x 6 each leg (each hand)
Plyo Jumps 3 x 5

Week# 4: Tuesday
Core Work ONLY! Leg Raises 3 x 30, MB or DB Trunk Rotations 3 x 30, Planks 3 x 90 sec.

Week# 4: Wednesday 90% 5 x 3
Bench: 185 x 5, 200 x 5, 230 x 3, 250 x2, 260 x 5 sets x 3 reps
DB Strict Press 5 x 5 each arm (35, 35, 45, 55, 65)
DB Lateral Raises: 4 sets x 10 reps x 25 lbs.

Week# 4: Thursday
Core Work ONLY! Leg Raises 3 x 30, MB or DB Trunk Rotations 3 x 30, Planks 3 x 90 sec.

Week# 4: Friday 90% 5 x 3
Deadlift: 155 x 3, 200 x 3, 245 x 3, 290 x 3, 315 x 2, 350 x 2, 390 x 1, 420 x1, 450 x 5 sets x 3 reps
Pull Ups 4 x 10
Barbell Cleans: 155 x 5, 190 x 5, 215 x 3, 230 x 3


Darian?s 7 Week Powerlifting Program
Week# 5: Monday 95% 4 x 2
Squat: 185 x 5, 235 x 5, 275 x 3, 300 x 3, 335 x 2, 360 x 2, 395 x2, 425 x 4 sets x 2 reps
Front Squat: 185 x 3, 200 x 3, 215 x 3
DB Overhead Lunges: 2 sets x 50 lbs. each hand x 6 each leg

Week# 5: Tuesday
Core Work ONLY! Sit Ups 4 x 30, KTE?s 4 x 30, Planks 4 x 90 sec.

Week# 5: Wednesday 95% 4 x 2
Bench: 155 x 5, 185 x 5, 225 x 3, 245 x 3, 265 x2, 275 x 4 sets x 2 reps
Barbell Push Press: 175 x 3, 195 x 3, 225 x 3, 250 x 3 sets x 1 reps
Dips: 4 x 10 (Weighted 10-20 lbs.)

Week# 5: Thursday
Core Work ONLY! Sit Ups 4 x 30, KTE?s 4 x 30, Planks 4 x 90 sec.

Week# 5: Friday 95% 4 x 2
Deadlift: 155 x 3, 200 x 3, 245 x 3, 295 x 2, 330 x 2, 375 x 2, 400 x 1, 435 x 1, 475 x 4 sets x 2 reps
Lat Pull Down: 160 x 10, 170 x 8, 180 x 6, 190 x 4
DB Rows: 4 sets x 100 x 6


Darian?s 7 Week Powerlifting Program
Week# 6 : Monday 65% 3 x 10
Week #6 is a de-loading/recovery week. Practice Form & Tech. ONLY! (Keep weights Light)
Squat: 185 x 5, 225 x 5, 255 x 5, 290 x 3 sets x 10 reps
DB Overhead Lunges: 30lbs. each hand x 3 sets x 10 each leg,

Week# 6: Tuesday
Core Work ONLY! Sit Ups 3 x 30, KTE?s 3 x 30, Planks 4 x 60 sec.

Week# 6: Wednesday 65% 3 x 10
Bench: 135 x 10, 155 x 10, 195 x 3 sets x 10 reps
DB Shoulder Press: 40 x 10, 50 x 8, 60 x 6 (each hand)
Dips: 4 x 10

Week# 6: Thursday
Core Work ONLY! Sit Ups 3 x 30, KTE?s 3 x 30, Planks 4 x 60 sec.

Week# 6: Friday 65% 3 x 10
Deadlift: 185 x 5, 200 x 5, 245 x 5, 295 x 3, 325 x 3 sets x 10 reps
Lat Pull Down: 160 x 3 x 10
DB Rows: 80 x 3 x 10



Darian?s 7 Week Powerlifting Program

Week #7: TEST 1RM (Test 1RM ONLY!-NO ACCESSORY LIFTING!!)
Mon=Squat 1RM GOAL=460 lbs.
185 x 5, 235 x 5, 265 x 3, 295 x 2, 320 x 1, 350 x 1, 375 x 1, 400 x 1, 425 x 1, 1st attempt 440, 2nd attempt 460
NEW 1RM: (Phase 1=445, 9-27-09) (Phase 2= )

Tues= (NO TRAINING-RECOVERY/REST)

Wed=Bench 1RM GOAL=300 lbs.
135 x 5, 185 x 5, 200 x 3, 225 x 1, 250 x 1, 265 x 1, 280 x 1, 1st attempt 285, 2nd attempt 290
NEW 1RM= 287 comp. bar, 9-23-09 , (296 cambered bar) (Phase 2 = )

Thrs= (NO TRAINING-RECOVERY/REST)

Fri=Deadlift 1RM GOAL=520 lbs.
185 x 5, 235 x5, 285 x 3, 325 x 2, 375 x 1, 405 x 1, 435 x 1, 475 x 1, 1st attempt 500, 2nd attempt 520
NEW 1RM: (Phase 1=500, 9-25-09) (Phase 2 = )


__________________
Evolved Athletics
Jeremy Barnett-Owner/Coach
http://www.evolvedathleticsfl.blogspot.com
http://www.cf-tb.com
crossfittb@yahoo.com
239-851-3940
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pihkal



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PostSubject: Nice   Thu Dec 03, 2009 9:29 pm

Great work, But not 100% RAW squat.
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PostSubject: Re: 15 yr. old Squats 445 lbs. RAW & Deadlifts 500 lbs. RAW   Fri Dec 04, 2009 5:37 am

[quote="pihkal"]Great work, But not 100% RAW squat.[/quote/]


In almost every federation knee sleeves and a belt are considered RAW in competition. He currently competes in USAPL and RAW United where this is accepted as RAW.

Using a suit (bench shirt or squat/deadlift suit would not be considered RAW.
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