For a number of years i’ve used a fairly simple training program that consisted of day 1 upper body- bench 5 (reps)x5 (sets), db press 7x3, power cleans 3x5 and bicep/tricep curl/press 7x3, then day 2 squats 4x3 (below parallel), leg press 7x3 , pull throughs 7x3 and good morning 7x3 (and occassionaly deadlifts) and that was generally it and the rest of week of the week was essentially recovery as day 1 would usually be on a monday, day2 wednesday but then thursday i would have football practice and a game/training on sunday.
This routine has been fairly decent and as a result my stats from this are bench (1 rep max) 140kg, squat 180kg, deadlift 190kg.
However recently it was recommended to try the defrancos built like a bad ass routine which i’ve just started. However it doesnt seem like a program thats going to increase my overall strength… so what do you guys think is it better to stick with the defranco program or just tweak my existing program?
My main goal is to keep increasing strength that will help me become better at my sport.
Thanks in advance.
i played american football (yes in the UK)
right tackle on offensive line
been doing the above routine for around 3-4years.