legpress: 4x5 at 495 3x5 at 535
clean: 2x5 at 135 2x5 at 155 2x3 at 175
incline bench: 3x10 at 135
squat: 2x10 at 185 (legs dead at this point)
dumbell curl: 2x10 with 40's
so, did you ever end up seeing the trainer at your school about the shoulder?
and if the shoulder is ok, i would personally recommend adding power cleans, clean and jerks, etc to your football lifting routine. they might not be the best lifts for putting on mass, but they are awesome for increasing explosive power which is extremely important in football, especially for a lineman
coach boudin (the old dude) was sick today but he old us what he wanted us to do, so we did this...
bench negitives: 2x4 at 315
bench: 2x5 at 185 10x5 at 175 (overestimated my own strength again)
leg press: 2x10 at 405 1x10 at 455 2x10 at 475
lat pulldown: 5x10 at 140
took my protein shake as soon as i got home (about 15-25 minutes after finishing lift). tired as hell because i went to a concert last night (still cant hear well), only got 4 hours of sleep. ive already taken 2 naps between 4 and now, one 15 minutes and the other 90 minutes.
Don't do any accessories on this that are a bench or similar to a bench. Theres no point anyway since you will be cycling back the intensity to a nice easy weight to allow for the longest progression. Anything extra bench wise will just get in the way of that. Besides you have the military press. If you're doing dips then that's enough. That or some type of tricep extension.
Take out the hang cleans for now and encorporate them later in the program once you see how you progress. You'd be better off with sets of 3, imo.
The chin-ups are wrong. What's the point of 16 reps? Go for 2 or 3 sets to failure and once you get a good 8 to 10 reps add weight. Since you have chin-ups I doubt you need the dumbell curls at all.
When you work hang cleans or power cleans in it would really be best to alternate them with deads every other weak. At that point you could add an extra set of deads or two also. You could do both weekly but I would keep the cleans to a minumum until you see how you fair.
The main point is progression in all the core lifts. Don't worry so much about doing more but simply on progressing the longest.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
first day of ripptoes, started on the B lift because my pecs are still a bit sore from monday, i had to replace squat with deadlift because the track kids decided they wanted to use all the squat racks for 2 hours (skinny bastards weren't even doingit right). heres how i did.
military press: 3x5 at 105
bent over rows: 3x5 at 155
chin ups: 4x2 at bodyweight
deadlift: 3x7 at 265 2x1 at 315
i think i over worked my lower back a little with the rows and deads in the same day.
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