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Someone experienced help me out!

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ezwin18

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Im 16, 142 pounds, 10% body fat, male and used to be a xc/track runner until I got a hip injury which stopped me from being able to run. I have been doing a lot of workout at the gym(and now at home where I have a bench press set up) instead of running. My curent 1 rep max for bench press is 140, and I my rep weight that i can consistently do for 10-12 is 105. I really want to be able to do 225 by the time I am done with high school(2 years) while being under 150 pounds. I know this is a very hard thing I am trying to do, but I have the mindset and the motivation to push my body to its limits. Could somebody give me some actual workouts to do that I could follow for a while? I could keep you up to date on how things went. Thanks for reading and I hope somebody can help.
 
Welcome, @ezwin18

You can certainly train your bench press stronger.

The best thing to do if you don't have a coach is to use a program. One option: Reload for $6.

Are you doing any other lifts along with bench press?
 
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