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Old 01-30-2008, 07:10 PM
stealth_s15 stealth_s15 is offline
Rank: New Member
 
Join Date: Jun 2007
Posts: 6
Default Input Needed- Critique My Program (Long Post)

Age: 18
Height: 5'9"
Weight: 155lbs
Main Reason for Training: Hockey

Stats as of October 2007-
Bench: 145lbs x 5
Squat: 255lbs x 5
Dead lift: 235 x 5

I began lifting seriously in March of 2007. It was right after hockey season ended and I needed to get bigger, stronger, and faster in order to make a nationally recognized team the following year, which was actually October of 2007. I came to these forums in hopes of help and help was exactly what I got. After hours of research on various programs and diets I decided to follow Mark Rippetoe's Starting Strength and a kind of "eat everything I could find" diet with more focus on protein intake. I went from 135lbs to 155lbs and gained noticeable strength in all my lifts. I also got noticeably bigger, but not to the point I wanted. With hockey starting again I began to forget lifting as much and focus more on foot work and cardio. During the season we follow team workouts that consist of mostly lunges, chin ups, pull ups, foot work, and cardio. At the end of March 2008 I will begin lifting seriously again. I will be following a plan based all on compound lifts like bench, squat, dead lifts, bent rows, military, power cleans chins, and dips. I obviously want to get stronger and noticeably bigger. I want to be thicker, fuller, wider...you get what I mean. Following Rippetoe's program last year got me stronger, but I want people to say, "You got a lot bigger!" in September 2008. I obviously will be bulking, basically eating as clean and as much as possible. My diet will not be perfect... being a teenager fast food will be in there a few times a month. I will be getting at least 8 hrs of sleep per night. I will try to drink a gallon of water per day. I am considering doing HIIT 2 days per week to keep the fat to a minimum and also help with my conditioning. I will be playing hockey at least 3 times per week so I will be getting my cardio in there as well. What else can I do to achieve my goal? Any other advice?

My goals-
Height: 5'9"
Weight: 175lbs
Bench: 225lbs x 5
Squat: 315lbs x 5
Deadlift: 405x 5

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans
2x5-8 chinups

So, week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Program:
Monday: A/B (hockey)
Tuesday: Tire flips, sledgehammer work, agility, sprints
Wednesday: B/A (hockey)
Thursday: Tire flips, sledgehammer work, agility, sprints
Friday: A/B (hockey)
Saturday: Rest
Sunday: Rest