In-Season Workout Critique

Bigger Stronger Leaner Powerlifting & Strength Sports
1

My brother is just starting 2 a days after making above average progress this off season in the weight room. He is 6’3" 230 lb OL and shot putter/discus and I feel like if you’re on the right program you can still make gains in-season and was gonna make him up a workout. Here it is

It will either be a Saturday/Tuesday or a Sunday/Wednesday split
Day 1:
5/3/1 Bench
5/3/1 Power clean
Assistance work: CGBP and shrugs

Day 2:
5/3/1 Deadlift
5/3/1 Military or Incline BB
Assistance work: SLDL and pushups

Pretty basic but I need some help on the assistance reps and whether he should incline or military press.

2

No squats?
Assistance looks fine, perhaps dips instead of pushups?

3

He cant drive yet and I’ll be at college so he can’t get to our gym and our makeshift home gym only has a bench where you can incline/bench/decline, bands, pushup bars , and 20 lb bells…not too extravagant lol

4

Oh and a preacher curl/leg extension/leg curl thing…but I don’t want him doing that

5

[quote]chobbs wrote:
Oh and a preacher curl/leg extension/leg curl thing…but I don’t want him doing that[/quote]

Chobbs, where are you located in Indiana? I live in Evansville, it is the southwestern part.

6

Right in between Wabash and Marion

7

I know u said he has no access to a squat rack, but if that was me I would just clean and then front squat. Lighter squatting is better than no squatting.

For what it’s worth, I play collegiate rugby, and my im season split is this :

Squat
bench
Chins
ab work

Deadlift
press
db rows
curls/tricep pushdowns

The basic structure being:
Lower body
push
Pull
Limited assistance

As long as u stick with thay structure, you will be fine

8

teach him to stienborn squat.

9

I would have no idea where to even start…but it looks cool

10

With that routine his shoulder girdle is going to be messed up beyond belief. I understand that shotputters need to have a lot pushing strength, but if that isn’t balanced out in any way, he wont be able to do it any more because of shoulder problems.

Day 1
Power Clean
Squat Variation (probably front squats)
Bench variation (Regular, CGBP, with bands/chains, etc.)
Row (with your equipment probably BB Row or even inverted rows)

Day 2
Deadlift
Push Press
Sternum pullups

Then at the end of each day have prehab work, namely subscap internal rotations, facepulls, and perhaps pushups/scap pushups. This should keep his shoulder girdle healthy for the his events while still gaining some considerable strength and power.