About my diet.....On the weekends I dont eat as much and could maintain a healthy diet. But my biggest problem is during the 5 workdays. I eat cereal in the morning (special k or cheerios), dont eat at school, and then when I come home after practice, running, or lifting I over eat. These past two weeks I have been good with that though, havent eaten as much. I would it at school but I have an early lunch period so its like a second breakfast and I'm not hungry. I plan on doing the Blast Your Bench program over the summer, and with that I iwll maintain a good diet.
What kinds of workouts are they? Could you post a weeks worth here?
Monday bench- 10 reps 50% of max, 8 reps 60% of max, 6 reps 70% of max, 4 reps 80% of max, 2 reps 90%of max
we do this for about 30 minutes (linemen do bench first LBs and RBs do cleans and deadlifts and DBs and WRs do squats). In this session we also do incline bench where we do the same thing as the regular bench minus 20 pounds. So if i did 135 for 10 reps on the regular bench i would do 10 reps of 115 on the incline. In addition we do dips.
Next we switch. My group (linemen) go to deadlifts and cleans.
On cleans I usually do this ( I increase each set 5-10 pounds every month)
135- 10 reps (start at knees)
135- 10 reps (powerclean)
145- 10 reps (powerclean)
145- 8 reps (start at knees)
155- 6 reps (powerclean)
165- 2 reps (powerclean)
For Deadlift I do 10-8-6-4-2 like the bench except I try to keep myself from going above 275 on the last set so I wont get tired before I squat.
In this session i also workout my triceps, i just dont remember the names of the exercises.
Next we switch and my group goes to the squat area.
For the squat I do the same thing as on bench (10-8-6-4-2).
I also do another machine ( i dont know what its called). It works your explosion. It combines legs and chest. It looks somethin like the squat cage except you push it forward in the front. I also do leg curls for my quads and hams.
Tuesday We warm up with stairs. We do them for about 15 minutes. We do 3 times up regular. 3 times up skipping one step. 3 times up skipping two steps. 2 times up on one leg. 2 times up hoping one both legs. 2 times up hopping on both legs while skipping a step.
Then we run sprints between 6-12 sprints of 70 yds or 110 yds depending on the coaches mood and our work ethic.
Wednsday and Friday are the same as Monday.
Thursday is either the same as Tuesday or we do the stairs and plyometrics.