I’m wondering if I could get some feedback on my program for these next 6 weeks. If anybody can see room for any kind of improvement I’d appreciate it. My goal is to get more explosive in my movements and just overall more athletic.
I’m 19, standing around 5’10, weighing 203 currently, and probably about 18 to 23% BF. My diet is definitely not so good at the moment. Whole foods I’m eating are lots of pasta’s mixed with lean ground beef, chicken, steaks, fruits and vegetables but not as much as I should be, probably taking in 5L of water a day, and seafood whenever I can get it.
Supplementation looks like:
Protein shakes in the morning, immediately after my workouts with creatine, and half a scoop before I go to sleep. 1200 mg of Omega 3,6 and 9’s each day along with Glucosamine Chondroitin Sulfate.
Waiting and hoping for Carbolin 19 to pass the border and I take Spike before Heavy lifting days and Rugby games.
Day 1
Deadlifts 8X3
Good Mornings 6X6
Hamstring Curls 8X6
Resistance Abs
Day 2
Close Grip Bench 4X3
Floor Press 5X5
Reverse Grip Bench 5X5
Military Press 3X6
Standing Explosive Rows 6X3
Explosive Incline Bench Rows 8X6
External Rotation 20 reps each arm back and forth non stop till technical failure
Day 3
Tire Running
Car Pushing
Ladder Footwork
Pylon Agility Drills
Wind Sprints
Day 4
Full Squats 8X3
Box Squats 5X5
Jumping Squats 6X6
Step Ups 8X6
Good Mornings 6X6
Stiff Legged Deadlifts 6X6 (Maybe I’ll probably be dead)
Hamstring Curls 8X6
Calf Raises on Leg Press Machine 3X30 Drop Set
Day 5
Mild Activity ? Bike ride, long jog, something along those lines
Day 6
Close Grip Bench w/bands 6X3
Push Press 8X3
Cleans 6X3
Hang Cleans 5X3
Deadlifts 5X3
Resistance Abs
Day 7
Mild Activity ? Bike ride, long jog, something along those lines
That?s an outline of what my program will look like. I?m sure it?ll change a whole lot but any comments on it would be appreciated.
Things that aren?t in there are dynamic stretching and using foam rollers.
Also skipping rope in my backyard almost every day to get my foot speed and coordination up. I?m also getting IMS about once a week on my legs and lower back.
My current weights are 250 Bench, 225 Olympic Lift, 350 Squat, and 495 Dead. My Goals are to Bench 315, 275 Olympic Lift, Squat 500, and dead 600 by Christmas. I?ll also be cleaning up my diet a whole lot because I?m starting to feel slow after having dropped about 30 pounds during Rugby and gaining about 5 pounds in 3 weeks since the season ended.
Anyways any interesting exercises, diet tricks, or just commentary would be appreciated. Thanks.