For those that are interested, I found this program in some old posts from another forum.
Hopkins Football 2000 Summer Lifting: Upperclassmen
by Bill Starr
Monday (Heavy Day)
Squats 5 x 5; 1 x 8 (back-off set)
Bench Press: Change your routine every week. Always do three sets of five as warm-ups then do three sets of heavier triples, doubles or singles. Some weeks you might want to find a work weight and do it for 3-5 sets of five. Do one or two back-off sets of eight
Back Work: Alternate deadlifts with power clean and clean high pulls every other week. Change up the reps on the deadlifts each time you do them. Do five sets of five, two sets of five, followed by three sets of 3, or four sets of eight. Work five sets of five on the power cleans, then do four sets of three on the clean high pull. You should be doing fifty more pounds on the high pull on your very first set than you used for your last power clean and aim at using 100 more pounds on your final set.
Auxiliary Work: Incline Dumbbells: Change these around also. One week do three sets of twelve or fifteen, then another do two sets of twenty. Do NOT do any less than 10 reps however.
Tuesday (Light Day)
Power Snatches: Two sets of five, then four to five sets of three. As long as you are maintaining goof form, you can do extra sets but when the form gets sloppy, move on to the high pulls.
(Note from Coach Margraff??make sure you know what you are doing with this lift. Incoming freshman are not to attempt this lift until they are properly taught the technique here at Hopkins by Bill Starr)
Snatch Grip High Pulls: Five sets of three, again trying to handle at least 100 pounds more on your final set over what you power snatched for your last set
Overhead Press: Change the set and rep sequence like you did on the bench press. Until you get your form down, do five sets of five. An excellent formula to improve this lift is to do three sets of five as warm-ups, then select a work weight and do five sets of three. Follow these with one back-off set of eight. If you make all your sets, move the weight up five pounds the next week. Stay with the strict presses until you are able to handle 200 x 3, then you can add in some push presses. But the strict presses are more beneficial until you reach that strength level.
Baby Cows: Start doing three to five sets of thirty reps and if possible alternate the standing and seated calf machines.
Chin-ups: Do four sets of all you can do. Try to add at least one rep, total, to each workout and these will steadily move up.
Wednesday (Light Day)
Squats: Five sets of five, using 50 lbs less than you did on Monday or do Front Squats, three sets of five followed by three sets of heavier threes
Good Mornings: Four sets of eight. Remember you want to keep your top set of eight at 50% of your best squat
Incline Bench: Follow the guidelines set down for the bench press on Monday. Change the routine weekly but always look for a PR
Dips: One set without weight, then start adding resistance for three or four more sets. Do eights, fives and threes. In order for dips to help your other lifts, you have to move past 100 for reps
Beach Work: Do two or three sets for your triceps and biceps, but don?t get nuts on these for you are already doing lots for you upper arms and adding in too much will not help, but hurt. For the triceps: straight-arm pullover or pushdowns on the lat machine are good. Any type of curling is useful for the biceps and some reverse curls are beneficial for forearm development. Keep the reps high, twenties, fifteens, and never less than ten
Friday (Medium Day)
Squats: Three sets of five followed by two sets of threes and one back-off set of eight. Try to move your triple up five to ten pounds each week and come back the following Monday and do that same weight for five reps.
Hang Cleans: These are optional. If you think you need more work on your power clean form, do three or four sets of five before doing your shrugs. Always do these before shrugging.
Shrugs: Five to six sets of five. Alternate the Hawaiian kind with the ?in the rack? type, if possible
Bench Press:Four sets of eight followed by two sets of doubles
Close-grip Bench Press OR Overhead Press: Do NOT do both!! You can alternate these every other week. On the close-grips, do three or four sets of eight. On the overhead presses, do five sets of five
Beach Work: Optional. If you have some energy left over at this stage of the week, you can add in more curls, triceps or chins. But don?t overdo it or you will be shot for Monday.
ALL WORKOUTS:
Abdominal Work: Include ab work at every workout. In fact you can do something for your abs every day. Be sure to hit the high and low portions of your midsection every time. High reps are better than multiple sets of lower reps.
Stretching: Spend time stretching after each workout. It is also a good idea to start doing some stretching during the workout in-between sets.
Leg Machines: If you have them available, utilize the leg machines at least twice a week. Leg extension, leg curl and adductor for two sets of twenty.