Future Strength Sport Athlete Training Log

[Jeff Crow]

I decided to start a log of my 13 year old stepson's training in this forum. I hope that it is allowed to post for somebody else and not your self. I have a log of my training in the Master's Forum. I am excited to train Henry and see him get stronger and progress as he grows. He is extremely dedicated to lifting and the pursuit of strength. I think watching him progress could benefit this forum and possibly educate me and anyone who trains young athletes further.

I decided to do this after he competed in the APA Sacramento Raw Powerlifting Championships last Saturday. He weighed in at 207 (yeah, he is a big boy) and competed in the 13-15 yr. old division. He squatted 215, benched 135, and pulled 305. This is a 655 total with about 6 months of serious training. I posted a video of his meet in the strength training forum. I think he has incredible potential and could be quite a lifter in a few years. Henry is also learning the olympic lifts and plans to compete in November at a local meet. Currently his best snatch is 85#, and best clean & jerk is 52kg. Althrough he says when he gets older he wants to compete in strongman. He plays youth football and I plan on introducing him to the shot putt and discuss soon.


April 26, 2012 bw 209.0

Overhead Squat
20kg/3 25/3 27/3 29/3

Snatch
20kg/3 25/3,3 27/3 29/3,3

Back Squat
135#/5 155/5 175/5

Bench Press
90#/5 100/5 115/5

Lat Pulls
5 sets

[Jeff Crow]

April 29, 2012 bw 209.2

Front Squat
40kg/3,3 50/3 55/3 60/3 65/3 70/3

Clean
29kg/3,3 35/3 40/3 45/3 47/3x 50/3 52/3

Jerks
29kg/3 35/3 40/3 42/3 45/1 47/3 50/2

Tire Flips 3x3

[Jeff Crow]

April 30, 2012

Snatch
20kg/3 25/3 27/2 29/1 31/1 33/2 35/1 38/x 31/1

Clean & Jerk
29/2 40/1,1 45/1 50/1 52/1+x,1 55/1+x 57/x

Deadlift
185#/5 225/5 245/1


May 2, 2012

Overhead Squat
20kg/5 29/2 31/2 33/2

Snatch
20/3,2 25/2 27/2 29/2 31/2,2 33/2,1x,1

Back Squat
145#/3 165/3 185/x

Bench Press
95#/3 110/3 120/5

Walking Lunges
2 laps

[Jeff Crow]

May 7, 2012

Snatch
25/3 27/3 29/2 31/2,2 33/2,2

Clean & Jerk
29/2+1 33/2+1 40/2+1 45/2+1 49/2+2 51/2+2 53/1+1

Front Squat
40/5 50/3 55/2 60/1,1,1


May 10, 2012

Back squat
145#/3 165/3 185/3

Bench Press
100#/5 115/3 125/3

Deadlift
185#/5 225/5 245/5

[Jeff Crow]

May 13, 2012

Clean + 2 Front Squat + Jerk complex
29/(1+2+1)x2 40/(1+2+1)x2 45/1+2+1
50/1+2+1 52/1+2+1 55/1+2+1 57/x, 1+2+x PR clean

Incline Press
65#/5 85/5 95/5 100/5

Farmer Walk length of gym
50#/1,1 60/1,1

Tire Flips
4,1,3,2=10

[Jeff Crow]

May 17, 2012

Back Squat
155#/5 175/3 195/3

Bench Press
95#/5 105/5 120/6

Deadlift
205#/3 235/3 265/3

[Jeff Crow]

May 24, 2012

Snatch
25/3 29/3 33/2 35/1 38/2 40/1,1 42/x,1PR

Clean & Jerk
29/3 40/2 45/1 50/1 52/1 55/x,1 57/x,x

[Jeff Crow]

May 27, 2012

Back Squat
140/5 160/5 185/8

Bench Press
95/3 100/3 112/3 125/4

Deadlift
224/5 249/1 279/1 294/1 314/1PR!!

Frame Carry
50ft/empty/1,1,1

Tire Flips
50ft/1

Yoke Carry
50ft/empty/1,1

[DavidS]

3 plates is a big mile stone. Congrats to your son

[Jeff Crow]

May 28, 2012

Snatch
29/2,2 33/2 35/1 38/1,1 40/1,1 42/1 45/x 40/1

Clean & Jerk
31/3,1 40/3 45/2 50/2 52/1 55/1 57/1,1 59/x, 1+x, x 50/1 55/1

Front Squat
50/5 60/5 65/3 70/1 72/1PR 75/1PR 77/1PR 79/1PR

[Jeff Crow]

May 31, 2012

Back Squat
150#/3 170/3 195/4

Bench Press
105#/5 120/3 130/1

Deadlift
199#/5 231/5 265/5

[Jeff Crow]

3 plates is a big mile stone. Congrats to your son

Thanks a lot! He was pretty happy. He has pulled 315 before, but he hitched the hell out of it. This 314 was very clean.

[Jeff Crow]

June 3, 2012

Front Squat
50/3 55/3 59/3 63/3 68/3 70/2 75/1

Snatch
29/2,2 33/2,1 35/1 38/1 40/1

Clean & Jerk
40/1 45/1 50/1 52/1 55/1 57/x,1