i am looking for alittle help

Discussion in 'Fitness & Nutrition' started by bubzee, Oct 23, 2006.

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  1. bubzee

    bubzee New Member

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    i am about to be coming off my high school football season, and i play DE or OT, and im looking for a workout that can get me alot stronger and possibly leaner, my maxes are bench-230, squat-350, clean-185, so if anyone has any ideas on what i can do to make me stronger and leaner, plz let me know
     
  2. MaineSucks

    MaineSucks OT Supporter

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  3. LancerV

    LancerV Something Happened OT Supporter

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    Three times a week with one of them being your 5rm each day
    Bench 5x5
    Squat 5x5
    Power Clean 5x5
     
  4. kdizzle59

    kdizzle59 New Member

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    well in HS i played NG and G. i was 5'10" 165 and i started at NG. my coach put me on a routine and diet and my maxes before seasson were bench 275, squat 420- clean 210. my routine was

    week one 3x3 max out reps on 3rd set
    monday-bench and squat, auxillairies.
    tuesday-sprints and runnning of different types
    wednesday-trap or dead lift and power cleans
    thursday- plyos more running and footwork(ladder, cone drills, dot drill)
    friday-towel bench and box squat incline
    sat- i did stadiums, curls (i did them through out the week as well) resistance sprints. i pulled a sled as well

    week 2 5x5 max out reps on last set
    repeat of mon through sat

    week 3 10x8x6 max out reps on last set
    reapeat mon-sat

    week 4 4x4x2 max out reps on last
    repeat mon-sat

    then i started back at week one. i kept a chart with my weights, my times in running and it gave me a goal to beat each week. you are going to have to adjust weights for the reps but it worked for me and got me all area in a positon dominated by competition ranging from 250-340. good luck. i hope it helps
    my diet consisted of LOTS of protein from hamburger chicken lots of peanut butter all kinds of things. i basicly got to eat what i wanted because my coach wanted me at 210 for season but never got there
     
    Last edited: Oct 23, 2006
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