CT- I am playing lacrosse at a high level in college and have put on 20 pounds of mass in the off-season from a poorly planned bodybuilding program (lot of isolation movements and no olympic lifts). After reading some of your articles I have noticed your stressed importance in power lifts. This is the new plan i made for myself for during the season. What corrections should I make to this and what do you recommend?
Set and Rep Schemes will vary week to week.
Week 1: 3X10
Week 2: 5X5
Week 3: 4X8
Day 1: Squats, Bench Press, Push Press, Triceps, Shoulders
Day 2: Power Cleans, Deadlifts, Pullups, Rows, Biceps
Day 3: Rest
Day 4: Squats, Incline Bench Press, Plyo-Pushups, Triceps, Shoulders
Day 5: Rest
Day 6: Hang Cleans, Deadlifts, Pullups, Pulldowns, Box Jumps, Biceps
Day 7: Rest