Best bench and squat workout?

[teen1216]

One of the main things I feel is lagging is my chest, and esp. my bench press(At this point I am way more concerned with my bench than with size). Since this is an important part of high school sports lifting, I would really like to see the poundage go up a helluva lot. Any suggestions on what workout to do? Just bench no other exercises? I'd like to know what worked for you. I'd also like to know a good squat workout since that and leg press and the exercises I use. I'm currently doing 3 sets of as many reps as I can do (no more than 8, rearely ever reach that) and 3 sets of 10 on the squats. Any point in the right direction would be very helpful. Thanks for your help!

Edit: O btw, I am natural (teenager so of course) in case that matters.

 

[ballast]

These are two routines that have worked for me when strength is the main concern:
Bench Workout-
3x5-progressive warm ups
3x1-max poundage/same weight for all three sets
3x5-50 ibs less than the weight used for the singles/same weight for all three sets
*This was done once every 7 days for between 4-6 weeks.No other chest or delt exercises during this period.

Squat Workout-
3x5-progressive warm ups
1x5-max/add 10 ibs 1x4-max/add 10 pounds 1x3 etc.Working up to a max single.Redice weight by 50 ibs and go for a burn out set of 6-10 reps.
*This was also done once per week for about 4-6 weeks.All other leg and low back work was reduced but not eliminated.

The singles work might be a bit drastic for a teenager, unless you are already accustomed to heavy low rep work.

 

[teen1216]

Heavy low rep

Over the summer I benched twice a week, the first day being heavy low rep (3-5 sometimes 2) and the second day being higher 6-8 rep work. Think the singles would work for me?

 

[needsize]

My most effective squat routine is the 5 sets of 5 routine. Start with a weight that you can hit 5x5 on the same weight for all 5 sets that feels pretty easy. Add 10lbs to the bar every week that you can hit all 5 sets, its really basic but my quads get crazy strong every time I do it.
This routine combined with my short ass legs got me up to a 495 single in competition at a body weight of 210 and totally natural at the time, no belts or wraps either.

 

[ballast]

teen1216-the 5x5 routine needsize outlined would probably be a good place for you to start.I've used it with good results as well.Maybe after a one or two month period, try out the 5-4-3-2-1 system and/or the singles routine.

 

[teen1216]

Ballast, Needsize, would the 5x5 work for bench too or jus squats?

 

[ballast]

5x5 works good for any compound exercise:squats,deads,benches,rows,presses.

 

[needsize]

5x5 works good for any compound exercise:squats,deads,benches,rows,presses.

I totally agree, I've used it with great success for just about every bodypart, it's the core of all my mass building programs.

It's also great for newbies since your sets aren't all to failure so you can really work on form