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i think im going to follow 6 meals a day with alot of protein and eggs i do not want to fast again as i am only 14 and want to grow by eating more. this is teh weightlifting workout i will follow



Session A
Squat
Deadlift
Weighted Glute Ham Raise
BSS ISO HOLD

Session B
Squat
Weighted Dumbell Lunges
Sumo Deadlift
Weighted Glute Ham Raise

Session C-
Dynamic Warmup
????
Do not know what to do on this day, please make it lower body stuff since all my upper body will be bodyweight stuff until i master my own bodyweight.




2 sets of 5 using 85% of 1 rm, using a step type loading approach increase the weight for 3 sections and decrease for 1 and build back up. each exercise will be done in a fast and explosive manner.




Monday- Basketball intramurals 3:30-5:30
 convict conditioning or hundred pushups and twenty pullups (havent decided yet)
Basketball Workouts and drills


Tuesday- Session A


Wednesday-Basketball intramurals
convict conditioning or hundred pushups and twenty pullups (havent decided yet)



Thursday-Session B and jump rope



Friday-Session C???  
bodyweight stuff
convict conditioning or hundred pushups and twenty pullups (havent decided yet)
 basketball drills


Saturday-Rest and basketball drills
Sunday-Rest

  Squats and deads in the same day can be hard to recover from as you get stronger, keep that in mind as you progress, if you start to stall you probably need to move the deadlift to the third day or change the exercise.  If youre goal is to become a better athlete, youre going to need implement some barbell lifts for the upper body as well, doesnt take much to add in a push press/ press and progress it, it can make a huge difference down the road.

  Progress squats, upper push, upper pull, and a good glute /ham exercise and core, jump and sprint 2-3 times a week, and eat well. as long as you do those things youll be fine. 

thanks for responding Lance, i guess ill implement a upper body exercise in the workout in session c, what exercise would you prefer, i was thinking military press also for Session C on friday what kind of workout should i do, because i will be pretty exhausted from thursday session B's workout so i was thinking of some light recovery stuff.

I also forgot to include i will probably do 2-3 sprint sessions a week also will try to do mobility stuff every other day. can you give me some videos on squat form and deadlift form. thanks for the help.