Adarq.org

Hey everyone. My name is Petros. I have been lurking checking this site out for a while. Its seems real legit.

I am 16 years old. I don't have any concrete goals at the moment. I want to do track this year, and sprinting to be specific. I used to be able to do a 5 minute mile way back when I was 14, but idgaf about the mile right now. I want to letter, and be the fastest at my high school.

I am also rather skinny (but still sorta chubby), so getting muscular is a goal. I have a 315 trap bar deadlift max, a 200 something squat (about 230x1) , 135 bench max, a 125 incline max, can do 14 chinup, have about a 30 inch vertical, and can power clean about 100 pounds all at 5'8 150. i am short but I am rather lanky though. (6'1 wingspan)

I strength train at school for 30-35 minutes in a class so my routine has to be simple and give the most bang for my buck. Track starts in february. I plan on improving my squat to repping out 305, bench to repping 225, cleaning 185.

I plan on lifting at school, and finishing up what i didn't do later on afterschool. Sprinting 10-40 yarders twice a week on either M,W, or F. Jumping rope daily, and playing basketball whenever I feel like it. My schedule is pretty flexible for the most part

You should make realistic goals.  Unless you have just started puberty it's really unrealistic to make the massive strength gains whilst also losing fat in 3 months time.  Since you are pressed for time I would focus on a exercise routine that uses moderately high reps.  You can get practice at the movements, your strength will increase, and most of all if you follow a good diet you will lose some fat.  Fat is killer.  The best advice I can give to a young fat trainee is first and foremost lose all the fat.  It's fine if afterwards you want to build some mass and in doing so gain a little bit of fat... But if you have never been lean.... well the longer you stay like that the harder it will to ever get lean...  Also being lean is biggest bang for the buck in sports like track.

I am confused.  You are flat out shredded? But you are also 15% bodyfat?  I'm not trying to tell you not to dream big but I am just trying to get you to make realistic goals.  If you are 15% bodyfat and you want to commit to getting to 6% body fat then that will benefit you greatly and is a great goal.  Focus on it.  Additionally rather than have goals of "Repping 225 on bench" when you currently bench 135 you should make a concrete goal.  If you think a stronger bench press would benefit you then make a concrete goal.  It doesn't have to be a max single.  It could easily be a 3 or a 5 rep max.  But make it a goal, write it down and think about how you are going to get there.  Going from 135 to 225 is almost doubling your bench.  Make an intermediate goal.  Lets assume you can bench 135 for 8 reps.  Make an intermediate goal of benching 155 for 6 reps.  Think about how you are going to progress there each week.  Learning this mindset while you are young will help you a lot.   Bottom line:  Don't set as goals the lifts that you would like to do (ie I like the idea of repping 2 plates cause thats what the big guys bench), but set goals that you think would both help you are reachable (ie My upper body pushing strength is a major weakness so I will aim to increase my flat bench press by 15% in the next 8 weeks, at this point I will evaluate whether I should continue to focus on this lift or shift my focus to a different weakness).