bigDman

My 24 week offseason

5x5(for 9 weeks)
Monday: Heavy Day
Tuesday Rest
Wed Light Day
Thursday Sprint work
Friday Medium Day
Saturday GPP
Sunday Agility work

Monday (heavy)
Squats 5x5, same weight
Bench 5 sets pyramiding up, the last 1x5 with max weight
Rows 5 sets pyramiding up, the last 1x5 with max weight

Wednesday (light)
Squats 5x5, same weights, but weight is about 20-30% lighter than monday
Military Press 5x5, same weight
Deadlifts 5x5, same weight
Chins 5x5, same weight

Friday (medium)
Squats 5 sets pyramiding up, the last 1x5 with max weight
(other) Bench 5x5, same weight
(other) Rows 5x5, same weight



5x5 for 4 weeks, 1 week 3x3 with the last 5x5 weights, and then 3x3 for 4 weeks.

Example:
1st week, 5x5, 200 lbs
2st week, 5x5, 205 lbs
3rd week, 5x5, 210 lbs
4th week, 5x5, 215 lbs

5th week, 3x3, 215 lbs (drop the squats on wed or the light day)

6th week, 3x3, 220 lbs "
7th week, 3x3, 225 lbs "
8th week, 3x3, 230 lbs "
9th week, 3x3, 235 lbs "

Then a week off

Then Westside for 6 weeks

Moday AM GPP(slead Work)
PM ME upper
Tuesday DE lower
Wed Rest
Thursday AM: Agility work
PM: RE Upper
Friday DE Lower
Saturday Sprint work
Sunday GPP(slead and medicine ball)


Max-Effort Upper Body Lifting
Floor Press/Board Press warm-ups then 5 sets going from reps of 10 to 3. Go for a hard triple. Once you get the triple easy go up 5lbs. Make your last heavy set the one that counts the most.
Close grip bench/ Behind the head triceps extensions 2x2-5
Bradford Press/Dumbbell shoulder press 2x3-5
Military Press/Push Press 3x6-10
Band Pull Apart 1x10
Cable crunches 3x6-12
Russian Twist 2x6-12

Total Sets: 20

Max-Effort Lower Body Lifting
Box Squat/ Deadlift Work up to a max set of 3-5 reps
One legged squat/ step-up/ 2x8-12
Good Morning/ SLDL 2x3-8
Bent rows/ Shrug 2x3-8
Pull-ups 2xfailure
Back Extensions 2xfailure
GHR 2xFailure

Total Sets: 17


Repetition Upper Body Strength Training
2-3-4 board press for 2 sets/ 5x3 Speed Bench
Skull crushers/dumbbell floor press2x12-15
Push Press/Bradford Press 3x12-15
Face Pulls/ Military Press 3x12-15
Preacher Curls/ Zottman curls 3x12-15
Band Pull Apart 1x15-20
Leg Throws 1x25
Crunches 1x25
Leg Rises 1x25

Total sets 17-19



Repetition Lower Body Strength Training
Speed box squat/ speed Deadlift 5x3
RDL/Good morning 2x3-8
Barbell Shrugs/ Dumbbell Bent rows 3x4-8
T bar rows/ Bent Barbell rows 3x4-8
Incline curls/ Dumbbell curls 3x4-8
Back Extensions 2xfailure
GHR 2xFailure

Total sets 20

Then A week off

Then this program for 6 weeks
Monday: Day 1
Tuesday Day2
Wed Rest
Thursday Day 3
Friday Day 4
Saturday endurance run work up to 2 miles by the end of the program
Sunday Agility work

DAY 1
A. Back squat
Weeks 1-3: 4 x 4-6 reps
Weeks 4-6: 5 x 1-3 reps
B. Romanian deadlift
Weeks 1-3: 4 x 4-6 reps
Weeks 4-6: 5 x 1-3 reps
C. Speed squat
Weeks 1-3: 5 x 2 @ 45% (45 sec. rest)
Weeks 4-6: 5 x 2 @ 55% (60 sec. rest)
D. Jump squat
Weeks 1-3: 3 x 8-10 @ 20% bodyweight
Weeks 4-6: 3 x 8-10 @ 30% bodyweight
E. Vertical jumps
Weeks 1-3: 3 x 8-10
Weeks 4-6: 3 x 8-10

DAY 2
A. Bench press
Weeks 1-3: 4 x 6-8
Weeks 4-6: 5 x 4-6
B. Bentover barbell rowing
Weeks 1-3: 4 x 6-8
Weeks 4-6: 5 x 4-6
C. Push press
Weeks 1-3: 4 x 6-8
Weeks 4-6: 5 x 4-6
D. Weighted chin-ups
Weeks 1-3: 4 x 6-8
Weeks 4-6: 5 x 4-6

DAY 3
A. Depth jumps
Weeks 1-3: 3 x 8-10 (50cm box)
Weeks 4-6: 3 x 8-10 (70cm box)
B. Jump split squat
Weeks 1-3: 3 x 4-5/side (hold a dumbbell that's 10% of your bodyweight)
Weeks 4-6: 3 x 4-5/side (hold a dumbbell that's 20% of your bodyweight)
C. Power clean from blocks
Weeks 1-3: 4 x 3-5 reps
Weeks 4-6: 5 x 1-3 reps
D. Bulgarian squat iso-contrast
Weeks 1-3: 3 x 4-5/side (5 sec. isometric pause when the knee is at 90 degrees)
Weeks 4-6: 3 x 4-5/side (7 sec. isometric pause when the knee is at 90 degrees)
E. Top squat, overcoming isometrics
Weeks 1-3: Press against pins, 3 sets of 5 reps of 6 sec. each (3 sec. pause between reps)
Weeks 4-6: Press against pins, 4 sets of 5 reps of 3 sec. each (3 sec. pause between reps)

DAY 4
A. Incline press
Weeks 1-3: 4 x 10-12
Weeks 4-6: 4 x 8-10
B. Incline dumbbell rowing
Weeks 1-3: 4 x 10-12
Weeks 4-6: 4 x 8-10
C. Close-grip bench press
Weeks 1-3: 4 x 10-12
Weeks 1-3: 4 x 10-12
Weeks 4-6: 4 x 8-10
D. Barbell curl
Weeks 1-3: 4 x 10-12
Weeks 4-6: 4 x 8-10
E. Decline dumbbell triceps extension
Weeks 1-3: 4 x 10-12
Weeks 4-6: 4 x 8-10
F. Preacher Curls
Weeks 1-3: 3 x 4-5/side (lift explosively with 2 arms, lower in 5 sec. with 1 arm)
Weeks 4-6: 3 x 4-5/side (lift explosively with 2 arms, lower in 5 sec. with 1 arm)


Then a week off

During the season my agility workout will be as follows

Acceleration (Forward) (1 set, 6 reps)
Exercise - Forward Broad jump with forward lean and acceleration. The jump should be about 1-3 yards and the run about 10 yards.
Acceleration (Lateral) (1 set, 6 reps each side)
Deceleration (Forward) ( 2 sets, 6 reps each leg)
Exercise - 5 yard forward run to stick in the proper deceleration position followed by backpeddle to stick
Deceleration (Lateral Shuffle with stick) ( 2 sets, 6 reps )
Exercise - Shuffle between 5 yards
Deceleration (Lateral side run with stick) ( 2 sets, 6 reps )
Exercise - Lateral side run between 5 yards


grip will be worked whenever nothing to specific

Then my off season is over
Here are my goals for the offseason
Training Goals
get up to 215 then cut back down to 189
squat 400
Deadlift 450
Bench 300
convinse my parents to let me get some equipment i want
make varsity lacrosse
make varsity wrestling
Total 1000+ for my big 3
Pinch (2)25's
Pinch (2)35's
Pinch (4)10's
Plate wrist curl 35x1
Cert HG300(acuttly want that for 2005)
Cert IM#3
Close BBE
Rip a phonebook that is 2"+ in thickness
Rip a deck of cards
would also like the get my 40 around 4.5 and my mile and half under 10 min.


What do you guys thinks

Any suggestions comments views concerns whatever??

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