I’m 210 lbs, 6’3’', roughly 15-18% bf, i’ve most of the good articles on here, and pretty much all the articles from the last 3 or 4 months.
I play lacrosse, I’m a PG at a boarding school and am going to be playing division 1 lacrosse next year at college. I run about a 4.9 forty, 5 rep box squat is about 275, 5 rep deadlift is 285, 5 rep bench is 215 and I would estimate my vert at 30.
The season starts in March and goes til May, and my goals for next fall are to to improve my overall athleticism, and more importantly get the 40 down to at least 4.7, bench 225 10 times, and squat and dead 2x bodyweight. It is also very important to me to be very explosive and move better laterally.
I did ws4sb for awhile but switched, now I do a dynamic leg day monday, full upper body (i realize this may not be the best idea)tuesday, max effort lower body wednesday, upper body again thursday, max effort lower body friday and then depending on what i feel like (sometimes i rest sat. sund. (and even sometimes on thurs if i plan to lift upper body sat./sund.)
and when i do lift on weekends i split between back and chest and do shoulders both days, usually splitting up between vertical pushing and vertical pulling and doing supermans and some rotator stuff. **I try to do hiit tuesdays and thursdays, and some regular running 2 other days a week, but i feel like its not enough. Also, I can hardly do a pull up, which fuckin makes me go nuts!!!
I use the Biotest creatine before/after lifts, Surge after lifts, Metabolic Drive twice a day once in mid morning and once between dinner and bed, i also take 10-12 BCAA’s a day and 3 Flameout a day.
Note: i’m willin to do whatever it takes…suggestions please.