I began strength training my freshman year of high school but really started training consistently and seriously about two years ago at 16 years old.

Now as a freshman in college I have gone from 215 pounds to 245 pounds in that two year span. As an athlete aesthetics are the last thing on my mind. Strength power and agility make up 100% of my training. I was training 3-5 days a week never exceeding 8 repetitions in compound lifts. I would start around 4x8 and slowly taper week by week down to 3x3 before moving back up to higher volume. My coach would usually have me take a week off from lifting at the end of a cycle. Assistance work would be anywhere from 3-4x6-12 with varying exercises as my coach saw fit. Throwing both implements and medballs along with running sprits ranging from 10-200m made up a large portion of my training. My core lifts were squat, bench, and clean.

2 Years ago:
Bench: 250
Squat: 405
Clean :235

Today :
Bench: 360
Squat : 550
Clean: 315

Now

Great progress and you are just hitting your Prime! Great Job!

how far are you throwing nowadays?

Holy calves!

beast at that age.

You are the Greg Oden of throwing, you look like you are 40, but are actually 18 or so. Crazy strength and size at that age though, i am impressed.