Current Stats - Any Weaknesses ?

[nathanlowe]

Here are my current stats. Im just wondering if there is anything looking rather low or out of position.
Im 16, 6ft and 175 pounds.

Bench Press - 49.5kg - 5 x 5 - hard struggle
Dips - 5 x 5 - hard struggle
Millitary Press 25kg 5 x 5 - use ready made BB - hard struggle

Deadlift - 70kg - 5 x 5 - hard struggle, possible steady progression
Bent over BB Row - 40kg 5 x 5 - hard struggle - small progression pos
Chinups - Overhand grip, bit more then shoulder width - 5, 5 ,5
Pullups - Underhand grip, 7, 4 ,4 - nothing left in me today at all after this workout in that order.

Squats - 47.5kg 5 x 5 - deep squats below para, hard but possible to increase each week.
Very straight leg deads - 67.5kg - hard
Calf Raises - 142.5kg 5 x 5 - room to add more each week.

At end of each session 15kg weighted situps 3 x 10, very hard

30 mins on treadmill low intensity 3 x a week

Thanks

 

[Elson]

you bench 49.5kg including the bar?

 

[nathanlowe]

Yeh.
Its not much i know. I do this 5 x 5 so its not like my one rep max.

 

[Elson]

i say scrap 5x5 and go less sets but thats just me. and from before id say you have room to improve your bench. you do 64% of bodyweight at 5x5 where at 3x8 or 4x6 you could push out more volume. plus your programs looking a little out of whack to me. is that the whole session for one day or its a 3 day split?

 

[nathanlowe]

3 day split of push, pull and legs, focusing on compound movements to improve my strength.

Leg day is changing to squats, leg curl, hamstring curl and calf raises. As i cant master a deadlift to focus on my hams.

Looking at my bench press stats, what weight would you suggest lifting for 3 x 8 or 4 x 6 etc.

Cheers

 

[nathanlowe]

Would it be a good idea to sick with that routine at 5 x 5 until i reach a plateu and cant improve every week or every two week ?

I have 1 pound wrist weights to add to the BB so that i can go up in 1kgs if needed. Im currently doing this on bench and will be doing it on bb row.