18 years old
6'0 210 ~10%
Squat: 315x1 raw, ATG
Dead: 405x1 raw
Pendlay Row: 225x6
I need to gain as much weight and strength as possible in the next month or so for hs football.
Strength for me is prioritized over mass, so I need a program that is at heart a powerlifting program centered around the big 3, but weight, size, and athleticism are a must for me, so the program must also incorporate other compounds/ isolations/rep ranges associated with hypertrophy.
Estimated 4k cal, 250gs protein daily.
I prefer to have an arm day-- treating biceps/triceps as secondary muscles while they are pre fatigued has never yielded good strength or size gains. Arms are my genetic weakness.
I also need to incorporate hang cleans into the program, they are included in the football teams strength testing at the beginning of the season.
Can somebody help me outline a plan to optimize strength gain in the next month while also putting on as much size as possible?
Advice pertaining to diet, athletic performance and any other topics welcomed