First time posting, been lurking since my freshman year in HS and am now a junior. I started lifting to be able to play on my hs football team, which is very competitive, i came into HS weighing 142 benching 110. Fucking sad.
Fast forward some years, two of hard ass training(at least i think it is) most of you prolly would eat me. Im fluctuation between 217 and 221 and am hitting a plateau in which the last ten punds i want arent coming along. My football team is testing our lifts next monday and after that i will completely alter my program, any ideas would be appreciated.
Split now (main points of each day)
Mon- Shoulders, Squat, Deads
Wed- Bench,Dips, Back
Fri- Core, agility, Medball workout, ROmanian Deads, Sumo Squat
Sat- Neg. Bench, Incline Bench, Tris
Sun- Back n Bi
wakeup- 6 eggs (3 whole, 3 whites) Grapefruit. Bananna, 100% whey shake.
Mid Morning- PB sandwhich, cheese stick, pretzels
Lunch- Turkey, Grape, Apple ( hour in between this n mid morning)
Mid afternoon- PB n Bananna n carrots.
+30min pro complex gainer
+1 hr bananna n peanut butter
- 1:45 hr Dinner
- 4 hr cell mass
Pre bed- cottage cheese n oatmeal n cassein ON shake
Lifts ( not quite there yet)
Bench- 325 (chalk)
Hang Clean- 265 (straps)
Push Press- 245
Deads - 380 (bad back)
Dips - bw +100 = 11