i'm jsut curious to see how heavy you guys go on your weights session and what kind of vloumes you use on the main lifts (squat, dead etc)… (ps this is assuming you all do sprints as well)
I'm not the sprinter in the family, so I know you don't want my numbers, but I'll give my daughter's. She's the reason I'm a member of this group.
Female
17 years old this week
High school junior
5'8"
130lbs.
Squat
– max box squat 215lbs.
– normally 4-6 work sets, working up to a triple at 195-205lbs.
Hang Cleans
– normally 3 sets of 95lbs.
– occasional series of singles at 115lbs.
Romanian Deadlift
– normally 3 sets, working up to 155 x 5
Good Mornings
– not too heavy, 3 sets of 8 at around 100lbs.
Straight Legged Deadlifts
– normally 3 sets, working up to 135 x 5
Other lifts/exercises include machine hacksquats (especially on dynamic days) kneeling hamstring raises with bodyweight, benchpress on the horizontal Hammerstrength machine, pulldowns or lat rows, upright rows, bodyweight dips, weighted arm swings, calf raises, lots and lots of core work and occasionally leg curls, leg extensions.