Football Plan: 10% Increase Needed

Training Beginners
1

Ok, just got my football lifting schedule, it’s interesting… I’ll post maxes, goals, then week 3’s schedule.

Maxes: Goal
Hang Clean 130 145
Bench 150 165
Pulldowns 140 155
Incline 115 130
skullcrush 75 85
dmbl row 75 85

Squat 245 270
Dmbl mil 40’s 45’s
Dmbl stepup 65’s 75’s
St8 deads 245 270
Dmbl curl 35’s 40’s

Push jerk 130 145
Dmbl incl. 45’s 50’s
Close bench 135 150
seated row 120 135

Front squat 185 295
BB mil. 100 110
Dmbl Lunge 55’s 65’s
BB curl 75 85

Ok. Week three

Day one:
Hang Cleans 95x4 100x4 105x4 115x4
Bench 100x10 105x10 115x10
Lat pulldown 95x10 100x10 105x10
incline 75x10 85x10 90x10
Low row 50x10 55x10 60x10
Skulls 50x10 55x10 60x10

Day two:
Squat 175x8 185x8 185x8
Dmbl mil 30x8 30x8 30x8
dmbl stepup 50x8 50x8 50x8
Stiff Leg Deads 160x10 175x10 185x10
Dmbl Curls 25x12 25x12 30x12

Day three:
Push Jerk 95x5 100x5 105x5 115x5
Dmbl incline 30x12 35x12 35x12
Pulldown 80x10 85x10 90x10
Close Bench 90x10 95x10 105x10
Seated row 80x10 85x10 90x10
Pushups and planks to failure

Day four
Front squat 130x8 140x8 140x8
BB mil 65x10 70x10 75x10
Lunge Walk 40x10 40x10 45x10
Str8 deads 160x10 175x10 185x10
BB curl 45x12 55x12 55x12

and that’s it. critique it please.

2

you need to go lower on squats.

3

lol…it’s box squats, and i’d be out of place if i was the only one on the team doing ATG. however, what made you think i wasn’t going low?

4

hum… what u are u trying to do add mass or add strengh??

Anywho… if u want mass EAT MORE! CT wrote a couple of articles recently on dieting for newbies, it has lots of good info.

btw who cares if ur the only one squatting ATG??? Get as low as u can and FUCK what the rest of the kids say.