Now that its the off season for me, and our summer workout for football has started, its time for me to do my own thing and prepare for the next season in a fashion that I want! thank god! Here is what I’ll be doing for 6 weeks. After 3 weeks I’ll probably mix it up a little.
After this 6 week routine I’ll evaluate my progress and decide what else is needed. This workout is based off Brian Siders? Intermediate Workout, but I’ve obviously made changes to suit me better.
Monday
Bench Press
Look at weekly progression
3 Board Press
5x5 to 5RM
Incline BP
Medium Grip, 4x6 at 60%
Westside DB Extensions
8x6 (light) w/15 sec rest
Lats
8-10 Sets
Tuesday
Back Squat
Look at weekly progression
Good Mornings
6x6 to 6RM
Rack Pull
Work up to 1RM
GHR
3x8
Abs
Wednesday
1.CG Bench
Sets of 5, Begin at 50% and build to 5RM
2. CG 3 Board Press
4x6 at CG 5RM
3. Floor Press
4x6 at 60-65% of BP Max
4. Triceps & Bicep
4x15 (light)
5. Upper Back/Rear Delt
8-10 sets
Thursday
Clean & Hang Clean
Look at weekly progression
DL
6x3 at 75%
Side lunge/Front lunge/ Single Leg DL combo
3x8 each for each leg
Squats 8x3@75%-405lbs
-Struggled on the last couple of sets
Rack Pulls-2 inches below knees
-225x3 315x2 405x1 455x1 505x1 525x1
Good Mornings
-135x6 225x6x5
GHR
-3x8
Abs
8 sets
Today was a little more difficult. Lower body is out of shape, mostly due to the 3 weeks of spring ball, and only working lower body once a week. Haven’t dead lifted in 4 months so my rack pulls were weak, but it’ll come back
Cleans
1+3@75%x2
Dl 7x3
375x3 415x6
Ply Jumps
36-38inch box jumps- 6x2
front lunge Side Lunge single leg dl combo
90lbsx8repsx2sets each leg. total of 96 reps
TKE-knee prehab
4x20 each leg
Hip Machine-hip prehab
4x20 each leg
Fire Hydrants & donky kicks
2x10 each
Hanging Ab crunches
3x12
Feeling real shitty on cleans. Decided to quit them and hit it hard on the DL and prehab work
DE Bench
9x3@55%-185w/80lbs of resistance from bands
Reverse Grip BP 4x6
185x6 225x6 275x6*NEW PR 275x4
DB Military Press 6x6
45x6 55x6 65x6x4
One-Arm Lat Pull Downs
3x12@80lbs
BB rows
135x10 185x10x2
Lateral Raises
4x14@15lbs
Lying One Arm Rear Delts- Prehab
2x20@5lbs
Sore Today, But happy about setting a new PR for Reverse Grip BP. Hopefully next week it’ll be 285.
Hang Snatch-Emphasis on speed
5x3@135
Box Squats W/ Reverse Bands
8x2@315
Front Squats
185x6 225x6x3- Haven’t done front squats in a month, felt heavy lol
Snatch Grip DE DL off a 4ich platform
225x1x10
Decline crunches
2x20
Lying Leg Raises
2x10
Friday 5-15
DE BP
10x2@185w/bands
Illegally wide pause BP
185x6 205x6 225x6x2s
Overhead Press
135x6 155x6 165x6x2-Shoulder was hurting, didnt go heavy
BB Rows
3x12@165lbs
Side Rasies
4x10@10lbs
Really Really Sore today, mostly my back…
Saturday 5-16
Clean&Hang Clean 2+2
4x4@225
Hang Snatch
135x3 155x3x3
Box Squat
8x2@225
Leg Press
300x8 400x8x2s
Lower back was extremely sore
Monday5-18
BP
275x3 315x3 355x3 370x3PR
3 Board Press
315x3 365x3 405x1 420x1PR 430x1*PR
DB Bench
3x12@80lbs
DB Extensions
8x6@35lbs w/15 sec rest
Pull Ups
4x3
Lat Pull Downs
140x12 160x12x2s
Swimmers Lats
3x10@80lbs
Tuesday
My lower back was really tight today… Decided to give my hamstrings somewhat of a break today, along with my lower back.
Squats
405x5x3s
leg press
430x3 540x3 650x3 720x3x2s
TKE
2x20