Mr. DeFranco, first off i would just like to thank you for spending your time to help us out. As a preface, im a 17 yr old HS junior, and am preparing for my senior year. On sunday im headed to a combine to see where i stand. Right now my bench is around 225, squat 350, dead 350. I read “Westside for Skinny Bastards” and loved it. I just would really like to squat and dead in the same week. To that end:
Squat- work up to max set of 3
Bench work up to max set of 3
rear delt 3x12
Dead 10x2 60% of max
bent over rows 4x12
chin ups 4x8
135 3 sets to failure (about 20)
skull crushers 4x8
dips 3x8 (thats about all i can do, no weight)
seated shouler press 3x12
This is all the same excercises as are in the article. After 3 weeks, the supps i will change with other ones listed in their category for the same body part, and i will then dead heavy and dynamic squat. How does this work?
I need to gain speed bad, im not very strong, but i feel that added speed would help my game more. How does this routine work for me to become a better player? If it does not work, would you suggest to just follow your guidelines? I just worry about not lifting enough, and i love to squat too much not to do it every week.
Thanks again for the help