eltombo

Hey this might be asked a lot, but I need to know for ME. I play Football in a division 2 School in southwestern Ohio. I am 6'1" 220lbs and about 17%bodyfat. I can squat 405, bench 205, hang clean 205, deadlift 495. We are currently in the middle of our offseason BFS program. I follow it pretty religiously, monday wednesday and friday lifting and tuesdays and thursdays doing sprints and agilities. Then every night I run a mile or so, as to get into better shape for Commanche club and for Tekulve acceleration camp. I have been seeing significant gains in my lower body, and better flexibility, but I would like to see more flexibility in my lower body. But most of all I would like to know how I can see significant gains in my upperbody. That's where I lack the most. My Offensive line coach told me that is the only reason I might not get to start. Any help would be appreciated!

"My son, ask for thyself another kindom; for that which I leave is too small for thee." ~Philip of Macedonia

"War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself.. (1868)"
-John Stuart Mill (1806-1873)

Var

You'd have to post your workout for us to give recommendations. Summing up all the details of adding upper body size/strength cant really be done in one post.
As far as flexibilty, I'd recommend getting into a yoga class. Your whole body is stretched doing it. My flexibility improved dramatically.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

Var

Also, diet is the most important element of gaining size and strength.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

titans1854

post ur workout

Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

Vieope

FURtherness

eltombo

well monday we do parallel squats and towel bench as our core exercises, then we do something to strengthen our core, like crunches, jack knives, medball tosses, and so on. we do an array of auxilaries each day, partners, one set of I think 30 seconds. I believe we do something like leg extensions, leg curls, biceps, triceps, weighted dips, and some other stuff on mondays and different exercises on the other two days. Tuesday we usually run sprints of some sort, with agility ladders. Wednesday our cores are hang clean and deadlift, along with cores and then partner auxilaries. Thursday the O-line does pull steps and technique work along with plyo boxes and resisted running by way of harnesses. Friday our core lifts are box squats and flat bench. to get the rep/set spread you could do a search for Bigger, Faster, Stronger. However I believe it is something like week 1- 3x3 Week 2- 5x5 Week 3- 5-3-1 Week 4- 10-8-6 for benches and 4-4-2 for squat, hang clean, and deadlift.

"My son, ask for thyself another kindom; for that which I leave is too small for thee." ~Philip of Macedonia

"War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself.. (1868)"
-John Stuart Mill (1806-1873)

eltombo

help me out here? BUMP

"My son, ask for thyself another kindom; for that which I leave is too small for thee." ~Philip of Macedonia

"War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself.. (1868)"
-John Stuart Mill (1806-1873)

titans1854

you don't do very much upper body lifting.

Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

Var

Weighted dips, bench, deads, & cleans...all hit upper body. I've actually read a little about that workout and it looks good (for sports, rather than bodybuilding). If you arent gaining size, its likely due to issues with your diet. Might wanna post it in the Diet forum so everyone can see how it looks.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

titans1854

i don't think those are enough to raise your bench a lot. inclines, declines, flyes, and tricep excercises should be added in my opinion. but i don't know about sets, reps, or diet.

Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

Var

The workout he's using is geared specifically towards the goals of a football player. I've heard good things about it from a buddy of mine who coaches high school football. Its about not just gaining size, but explosiveness needed on the field. His problem is diet.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

titans1854

well if his goal is to raise his max bench he needs to things like incline bench and flyes. although it does sound like he follows this program that his football coach makes him do. so i don't know if it is possible for him to do those extra excercises that i mentioned. if he has to follow this program the only thing he can do is improve his diet.

Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

titans1854

i'm not that he can't raise his bench with that program but i think it will go faster with other chest and tricep excercises added.

Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

Var

When did he say he wanted to increase his max bench?

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

titans1854

he wants to increase upper body strength which is pretty much bench, back excercises, and arm excercises. and abs.

Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

Var

We're going to have to agree to disagree on whether or not this workout is sufficiently working his upper body. After looking at his diet, there's no doubting the fact that this is his weakest point.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

JerseyDevil

Eltombo... I'm guessing you are in Oxford, playing for that school people get confused with the one in Florida . I lived in Dayton OH for many years and visited Oxford many times.

I am not well versed in football training, but what stands out to me is your weight. 220 seems too light for an offensive lineman, even in D2. I think you need to bulk up with food, and although your program sounds great for explosiveness, as a lineman you still need raw strength. I would consult with the team strength coach and state your concerns. Incline press is a great strength movement for a lineman since it mimics the initial explosive move after the snap, and will work to increase your upper body strength.

aztecwolf

i think he is high school

-Sack Up-

"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

Var

Thats what I thought too

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

Mudge

I'd try changing the routine, strict lifting, try some powerlifting IMO.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

eltombo

yeah I am in highschool, my brother goes to oxford, though! 220 is light but I've been told by my football coach I'm not allowed to get lower than 215lbs. We do a lot of counter and midline and don't concentrate on just running it up the gut too much and overpowering the Dline, though we can, we emphasize quickness and technique, rather than sheer size. Strength is importan, don't get me wrong, but we do a LOT of lateral movement.

"My son, ask for thyself another kindom; for that which I leave is too small for thee." ~Philip of Macedonia

"War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself.. (1868)"
-John Stuart Mill (1806-1873)

titans1854

sounds like your coach knows a couple things about the game. my football coach is stupid as hell. if i didn't figure weight lifting on my own i'd be screwed. he just says "go lift" and we lift for an hour, but most people just screw around.

Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

eltombo

Ouch, yeah we have a schedule and rep records and a weight recording sheet and the like. He just got some computer program that he is going to use to keep track or our weight and stuff, I stayed home from school yesterday so I don't know, I just got the information secondhandly. But once I find out what it is I'll come back with more details.

"My son, ask for thyself another kindom; for that which I leave is too small for thee." ~Philip of Macedonia

"War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself.. (1868)"
-John Stuart Mill (1806-1873)

SportinStyle

ElTombo.... I am at a Southwestern Ohio school too. In Cincinnati.

Oak Hills here... I'm gonna take a guess and say you are Moeller or Elder??

eltombo

I said D2...but I WISH I played for elder, I'd have two state champs rings and could have contributed to the "cheaters" with twelve players. lol. to all those not in the "know" as it is, Elder has won, obviously, the past two years, division one state, they are known for their HUGE fan base. It is said an elder panther is born with a flag and buried in a purple suit in a purple casket (so I kida made that part up but they are die hard fans and are known as Elder's 12th player). As for moeller, I would never want to play under their head coach, Crable, used to be a badass, now just a tightass. He won't even let the players celebrate and be loud for their own team. I go to loveland highschool, home of the tigers

"My son, ask for thyself another kindom; for that which I leave is too small for thee." ~Philip of Macedonia

"War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself.. (1868)"
-John Stuart Mill (1806-1873)

SportinStyle

Don't EVER wish you played for Elder hehe

Too bad you arn't Div. 1, we could play you sometime.

I don't train hard, eat right, and do the things I do for others. I do it for myself.



....did I mention the ladies too???

eltombo

lol I'm a fan of elder but as for us playing you might just have your self esteem broken by being beaten by a D2 school. HAHAHA sorry had to throw in the poop talking, gotta have school spirit, well, sport spirit, couldn't care less about the school, I just love the game.

"My son, ask for thyself another kindom; for that which I leave is too small for thee." ~Philip of Macedonia

"War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself.. (1868)"
-John Stuart Mill (1806-1873)

SportinStyle

lol yea I know how that is....

I just worked out with that one kid from Elder who got the UC scholarship (can't remember his name, but he's a black guy). Man he was a fucking beast. Damn.

I don't train hard, eat right, and do the things I do for others. I do it for myself.



....did I mention the ladies too???