I played football throughout high school and rugby in college. I’ve been to most ends of the fitness spectrum, what I mean is I’ve competed in CC, Track, Stongman, Powerlifting.
In the past 3-4 months I’ve raised my weight from 185~ to 210~ following my own bastardized version of Thibs concepts and the football training articles on Elite FTS.
I stopped training my legs for a little while as well since most of my weight seemed to be from them.
A1) Push Press and or split jerk 4-8 sets of 3
A2) Ov ball throw supered for 3 reps
B1) Low incl Bench 4-8 sets of 3
B2) Exp. pushups supered for 3
C1) Bench 4-8 sets of 3
C2) Exp push ups supered for 3
D1) Tri lockout exercises
E1) Delt Work
A1) Cleans 4-5 sets of 3
B1) DL 6-8 sets of 3
*) I rotate in Rack pulls as weak point training
C1) Pullups 4-5 sets 3
C2) Exp pullups supered for 3
D1) B-O rows 5x5
E1) High pulls 6-8 sets of 3
Volume in my sets rotates around my weak points (Push Press, Pullups)
I throw in squat days after pressing days then rest another 1-2 then do pulling
My diet is eat everything in site, drink around 16 oz milk every meal.
I cut out all the supplements I used to take as well including protein.