I’m currently trying to get into good enough shape to play football at the collegiate level. I wanted to walk on to my local school in 1-2 years, hopefully get a redshirt sometime in there. I’ve always wanted to play defense, preferably DE or MLB. I played MLB in high school, freshman year, before I got injured and eventually dropped out.
I’ve been going back to the gym since August 2010; I was 365lbs when I started, and I dropped to ~280 by October, in a very unhealthy way. I found SS in December of 2010, started it, then followed that a few months later with Madcow 5x5 intermediate after I stalled out in the same place after 3 resets. I started Madcow last March.
When I first started going to the gym and lifting, I was 280lbs, couldn’t squat air and embarrassingly enough got pinned to the bench with 95lbs. Now I’m back up to 340lbs, have a Squat that tops out at around 400lbs, and was able to rep 250lbs on bench (not the case atm, had minor procedure with a bad spider bite).
Currently, I’m doing Madcow 5x5 while subbing DB variants for Bench and Incline/SMP (I alternate Incline Bench and Standing Military Press when I stall on one.) I’m sorry for the extending wall of text, but I feel the more information the better, even though most of you know the 5x5 layout:
Monday: Heavy Day
Squat: 165x5; 205x5; 245x5; 285x5; 325x5
DB Bench: 50x5; 55x5; 60x5; 65x5; 70x5
Row: 65x5; 85x5; 105x5; 125x5; 145x5
W. Hypers: 45x8x2
D. Sit-ups: 45x8x4
Wednesday: Light Day
Squat: 165x5; 205x5; 245x5x2
DB Incline: 45x5; 50x5; 55x5; 60x5
Deadlift: 225x5; 265x5; 305x5; 345x5
D. Sit-ups: 10x3
Friday: Medium Day
Squat: 165x5; 205x5; 245x5; 285x5; 335x3; 245x8+
DB Bench: 50x5; 55x5; 60x5; 65x5; 75x3; 60x8+
Row: 65x5; 85x5; 105x5; 125x5; 150x3; 105x8+
Assisted Dips: 5x3
DB Curls: 30x8x3
Tricep Extensions: 110x8x3
That’s an example of my week. I recently switched to DB presses as seen in my last thread, and heavy reset on Bent-over Rows. Squat and Dead are getting back to where they were before reset.
I’m happy to see improvement and I really want to stick with plans and not hop around, but is there more I can do? I don’t want to not do enough.
I feel like I’m not doing enough. I tried adding cardio/sprints/plyos, but I got conflicting info on what to do, how much to do, and when to do it. When I tried just adding randomly I just hurt my workouts.
Can anybody give me some advice on when is best to do, and how much is too much, sprints and plyos on Madcow5x5? All I learned from my last try was Sprints and 40 depth jumps off of an 18inch box on off days was horrible advice and made my knees cry.
With my size I was told I could be a good DE, but I feel awfully weak for my size. A friend at my gym says that I’ll probably lose a lot of weight when I go through conditioning and 2 a days, but even if I lost weight and maintained my current strength, wouldn’t I still be pretty weak as an athlete?