T Nation

Trying to Even out, and Get Stronger for Football.

Ok guys, lets start with a bit of a background of me, ive been lifting for about a year and a half on and off. I’m 6’4 190 and have been playing ball for my whole life. My squat is 225, my deadlift is 315, and my bench is 275.

I was wondering if you guy could help me out with a program that would get my squat and deadlift into what it should be in comparison with my bench. Also, any info and tips would be great.


My opinion is to jump into something basic like a 5x5 program. You’ll be only doing compound movements and increasing the weight weekly.

Something like this:

Or you can try out the slightly more complicated WS4SB (Westside for Skinny Bastards). It was designed with athletes in mind.

Make sure you’re eating enough and especially enough protein. Also, focus on using perfect form even if it means lifting less weight. Rounding your lower back during squats/deadlift, for example, is an easy way to get yourself hurt.

Good luck.

ty very much for the response, I was doing a 5x5 for bench for awhile. it was really good except i think i did it wrong, because i would use the same weight for 5 sets of 5 reps. I got great results from it though, put on more weight each week. Do you think 5x5 would be good for squat and dl?, ive really never worked out my legs or lower back.

edit: i put on more weight each workout i meant to say…