My name is Dan. I have been perusing T-Nation for about a year and a half now. I am 18, go to Prep school and I play hockey.
My stats are as follows
weight- 196lbs around 17% bf
Height- 5 9
(all of the following are calculated maxes)
Dead- 340 (weak)
My goals are as follows:
Weight ~200lbs or so at 12% bf
I would like to acheive this before next season…aka end of November.
My plan is very simple. I try to center around 5 core lifts each day: Dead, Squat, Clean, Bench and Military Press. The auxillary lifts get switched up occasionally depending on how I feel so the true consistency comes from the first lift each day.
decline dumbell press
Cable crossover flys
(superset x 3)
Dips (weighted dropsets)
Pullups to failure
Tuesday: Leg day numero uno
5x6 up to 3 rep max
Cable sidestep on both sides
standing barbell Military press
Isolated curl (one arm…then abs…then other arm)
Lateral raises prefatigue for
Seated vertical dumbell press
dumbell front raise
Friday: Legs number 2!
Single leg deadlift with dumbells
5x6 (everyother week this is regular Deads)
Hack squats elevated on 25lb plates
Saturday:Cardio or rest
My diet is solid typically… Once I return to school its near perfect 7 days a week.
Now here are the questions
Is powercleaning and Squatting too much for one day?
Are my goals attainable by november?
Any other lifts I should start to consider for explosivness?
4)Supps other than creatine whey and multivitamins?
5)For footwork, do you think jumprope would be good for a few times a week…at least until late october when I begin to transition to more cardio and agility?
Thanks in advance for your responses…