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Posted by: HUDbluehawk#60

Ok iam new to this forum but this looked like a good place to start if not mods u can close thread and am sry. ok so am goin to be a senior at Hudson High School in New York we start football practice in about 2 months let me give u the low down haha. Am about 6 foot 235 pounds i work out daily so ik what am doing most of the time. Heres what i need help with i can only bench about my weight (235) 5x i would like to try and get 10x but it just seems i can get it. I think it could be muscle fatigue but am not sure. i was wondering if there is anything i can take for that i already take whey protein and anmino acids. Also i would really like to boost up my speed i can run about a 5.2 in the 40 but i would like to run 4.9-5 flat if possible so i was wondering if there are any training exercise's someone might know i can do besides gassers or suicides or w/e u call em that i can do to improve this. One other thing iam a line man but thinking about trying for line backer haha so any suggestions would be great

Sincerley
-CHRIS

Posted by: Malley

Check the training forum and read the stickies. A well put together program will show results in no time. And if you are a football player, why is your main focus your bench? I would be more concerned about lower body strength.

Posted by: Pianomahnn

Quote:

Originally Posted by Double D

And if you are a football player, why is your main focus your bench?

Because it's highschool.

Posted by: DOMS

It feels like someone threw-up on my eyes.

Posted by: HUDbluehawk#60

bench for upper body strength haha i can already do a fair amount with the leg press and sqauts i just need to work on my upper body strength

Posted by: HUDbluehawk#60

Quote:

Originally Posted by DOMS

It feels like someone threw-up on my eyes.

ok?????

Posted by: Samo

Quote:

Originally Posted by DOMS

It feels like someone threw-up on my eyes.

Priceless my friend.........

Posted by: HUDbluehawk#60

ok just tryin to get a little help but if you guys are goin to be dicks about it never mind

Posted by: fufu

Basically -

start training in that rep range - 10.

If you haven't taken time off in a while, do that.

After that start training with a few sets of 10 reps with a weight you could to for 3x15 with and work up 5-10 lbs week to week.

There is alot more to it than that, but if you training is decent it would be possible. I don't know if you could hit 10, but I'd be willing to bet you would get more than 5 by the end of that.

Keep in mind - don't train bench too much.

I have no idea what the rest of your training looks like so this may not even work for you.

Posted by: Samo

Quote:

Originally Posted by HUDbluehawk#60

ok just tryin to get a little help but if you guys are goin to be dicks about it never mind

Sorry dude, I lost my way for a moment, just thought it was a funny remark....

What sort of workout do you do, post your weekly routine. Also what is your diet like?

Peace ameego.......

Posted by: Pianomahnn

Quote:

Originally Posted by HUDbluehawk#60

ok just tryin to get a little help but if you guys are goin to be dicks about it never mind

We're not being dicks. It's a subtle comment about your horrid writing skills. Learn how to effectively communicate or you will be lost in the "real" world.

Posted by: Witchblade

'subtle'

Posted by: CowPimp

Could you post up your program for us?

Posted by: HUDbluehawk#60

ok sorry for my bad writing it was just in short hand and iam use to AIM sooo my bad. ok so work out routine goes like this

Monday
warm up and run 1 mile
Lat Pull Down 4 sets of 6-8 reps (5 mins rest)
Bent Over Row 4 sets of 6-8 reps (5 mins rest)
Preacher Curl 3 sets of 6 reps
Squat 5 sets of 6-8 reps (5 mins rest)
45 Degree Leg Press 3 sets of 12 reps (1 min rest)

Exercise Sets, Reps & Details
Tuesday Barbell Bench Press 5 sets of 6-10 reps (3 mins rest)
Dumbbell Flys 4 sets of 8 reps
Lying Tricep Extension (skullcrusher) 5 sets of 8-10 reps
Seated calf Raise 5 sets of 20, 15, 10, 8, 6 (increasing weight each set)
Decline Sit Ups 4 sets MAX reps

Exercise Sets, Reps & Details
Wednesday dayoff

Exercise Sets, Reps & Details
Thusday Lat Pull Down 4 sets of 6-8 reps (5 mins rest)
Bent Over Row 4 sets of 6-8 reps (5 mins rest)
Preacher Curl 3 sets of 6 reps
Squat 5 sets of 6-8 reps (5 mins rest)
45 Degree Leg Press 3 sets of 12 reps (1 min rest)

Exercise Sets, Reps & Details
Friday Barbell Bench Press 5 sets of 6-10 reps (3 mins rest)
Dumbbell Flys 4 sets of 8 reps
Lying Tricep Extension (skullcrusher) 5 sets of 8-10 reps
Seated calf Raise 5 sets of 20, 15, 10, 8, 6 (increasing weight each set)
Decline Sit Ups 4 sets MAX reps

Exercise Sets, Reps & Details
Saturday dayoff

Exercise Sets, Reps & Details
Sunday dayoff

this was schedule given to me by my coach and the "run one mile" is an everyday thing except sunday because i work too long at my second job.
this is also for strength not to build muscle once again any suggestions would be helpful

almost forgot my diet goes like this

morning=
5 egg whites two peices of toast and glass of oj

mid morning snack= power bar

lunch=
Poultry or Red meat with two hard boil eggs and milk

mid noon snack= protein bar

dinner= whatever rents are cookin unless its fast food and protien shake

Posted by: CowPimp

Please go read the stickies. Your program could use a lot of work.

Posted by: Pianomahnn

I can't believe you weigh 235 pounds with that diet. Shit, I weigh 145 and eat far more than you.

Posted by: HUDbluehawk#60

well its because i have a thyroid problem and its hard for me to maintain weight. and iam also trying to loose some weight because my coach was thinking about puttin me at linebacker but yea i know its not that much

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