Well I am currently a student athelete at a small d2 university in NC and I have recently started the West Side for Skinny Bastards because first I have never been on a real weight Training program before in my life and 2nd because my school's program sucks becuase we have an idiot former college kicker as a "strengh coach".
But back to the program I started and I felt okay, but I think I am week in certain areas, so this how my first ME day went
BB flat bench
10 reps @ 95, 10 reps @ 125, 10 @ 135, 7 @ 165, 5 @ 185 and 3 @ 230. all with about the rest of it taking my partner to do his much weaker set in a different rack.
DB floor press
10 reps @ 60Lbs, 4 good reps with 4 shaky forcing it type of reps @ 60LBs, 6 reps @ 40Lbs all of them were hard
BB rows and plate flys. we dont have 20lbs dumbells.
I started off with 135 on the rows, but it didn't seem like I had the strengh to do it correctly, so I went down to 115Lbs which was ok, but it felt weird becuase I have never done Barbell rows in my life. so this is how it went.
7 reps @ 115Lbs & (plate flys) 11 reps @ 20lbs *because I can't hold 3, 10lbs plates in each hand
6 reps @ 115Lbs & (plate flys) 11 reps @ 20Lbs
7 reps @ 115lbs & 11 reps @ 20Lbs
This is my weak point, so I am wondering should I do more exercises that target the biceps because these are some of the muscles I use to long snap and I figure if I get my numbers up, that in turn will bring down my average snap time.
Standing barbell curls
6 reps @ 70Lbs * this was a struggle*
7 reps @ 70Lbs * I waited a few seconds and forced the last rep*
5 reps @ 70lbs * the bar literally fell out of grip
I didnt do Abs becuase I was spent and shaking and stuff, so I skipped it.
My questions would be am I doing the program right, should I add more bicep exercises, can yall recomend more upper back and lat exercises (*note I am limited to free weights, body weight, and a dip rack or watever its called. my school doesnt care for weight rooms)
I can't do the lower body portion of the program yet becuase the doctor says I can't put extra weight on my ankle because I had a bad sprain a few weeks ago and I just got out of the air boot.