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  1. #1
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    Default NEED HELP Strength Training

    Iím 6í6 weigh 195 and have 20% bf Iím an sophomore in high school and an basketball players



    This season I was playing jv the first half of the season and benching varsity the second half of it. It took me quite to finally grow up and releazie I can get an scholarship with my height if I put the work in right now still have time in high to be able to do this.





    I have done a lot of research into strength training the past few days look at many program like 5/3/1 the VJ Bible and many other programs and threads (this thread the most) and I have created my own program that will be the best the most but I want you guys to look at just so I have assurance that Iím doing the right thing and if this wonít ruin my chance at being really good in high school



    I bench 135 my goal is 200 (an 65 pound increase)



    I squat 185 goal is 300 (an 115 increase)



    I deadlift (will use hex bar) 315 goal is 400 (an 85 pound increase)





    I want to reach this goal end of June and Iím start in March (4 month period 17 weeks period) I want to have this basic of strength so i can then go do more explosive training and more ploymertics in the summer time when the snow disappear which is best for an basketball players atfer getting an base of strength

    The routine I will using for March is below



    2 min rest for big lifts



    1 min rest for accessory lifts



    4 Days a week



    Mon

    Squat day

    Warmup set bar only for 8 reps for each workout



    Main Lift

    Lower: Barbell squat 3x5 85%1RM



    supplementary

    Box Squat 4x6 70%1RM 4 sec pause



    2 Accessory Lifts

    Paused squat 4x6 65%1RM

    Barbell Lunges 4x8





    Tues

    Bench Day

    Warmup set bar only for 8 reps for each workout



    Main Lift

    Bench press 3x5 85%1RM



    supplementary

    Push press 3x5



    2 Accessory Lift

    Db bench press 4x6

    Skullcrushers 4x8





    Wes

    Squat Day

    Warmup set bar only for 8 reps for each workout



    Main Lift

    Barbell Squat 3x5 85% 1RM



    supplementary

    Box squat 4x6 70%1RM 4 sec pause



    2 accessory lifts

    Pause squats 4x6 65%1RM

    Barbell Lunges 4x6



    Fri

    Deadlift Day

    Warmup set bar only for 8 reps for each workout



    Main Lift

    Trap bar Deadlift 3x5 85%1RM



    supplementary

    Romanian deadlift 4x6



    2 Accessory Lifts

    Glute bridge 4x8

    Barbell shrug 4x8



    1 Hour Balance AB and flexibility mobility h



    The rep scheme I will be using for the three big lifts is 3x5 85%1RM and Iíll add an reasonaable amount of weight every week because Iím an beginner

    Is 1 supmentally lift and two accessory liftzgood to do for every compound per day for March as an beginner or is that to much intensity or volume for me

    And also im squatting two days a week because I need to increase the squat the most out of all my big lifts i also see this as the most important lift of all my Liftsalso



    Atfer March I wonít be able to workout 3 days because I will have to work two days a week to keep up with food and some other things atfer all my saved money is spent

    So I will then move on to this rountine



    3 Days a week routine



    Mon

    Squat and bench day

    Warmup set bar only for 8 reps for each workout



    Main Lifts

    Lower: Barbell squat 3x5 85%1RM

    Bench press 3x5 85%1RM



    1 accessory lifts for each lift

    Barbell Lunges 4x6

    Skullcrushers 4x8



    Wes

    Squat and bench day

    Warmup set bar only for 8 reps for each workout



    Main Lifts

    Barbell squat 3x5 85%1RM

    Bench press 3x5 85%1RM



    1 accessory lifts for each lift

    Barbell Lunges 4x6

    Skullcrushers 4x8





    Fri

    Deadlift and push press Day

    Warmup set bar only for 8 reps for each workout



    Main Lift

    Trap bar Deadlift 3x5 85%1RM

    Push press 3x5 85%1RM



    1 Accessory Lifts one for each main Lift

    Romanian deadlift 4x6

    4x8



    Still looking for an accessory lift for the push press I will be squatting and benching twice a weeks it that to much volume?



    For my diet I will be on an 2800 Carloie diet putting protien and carbs first then fats my goal is to get to 12% bf by June is it possible with this diet and my workout plan, I know eating like this can limit my newbie gains but it is what I got to do if I want to be explosive as an basketball player and have an high vertical I canít have a lot of deadweight on me



    if I go by the first routine all of March then move on to the second rotinine the rest of the way until June will I see be able to lift at the goals By June, and with the rep and set scheme of 3x5 85%1RM the whole way there with the big three lifts will I see these gains?



    And yes I will have be stretching a lot every morning before workout and night



    From June to October I will be during a lot of Olympia lifts (explosive training and ploymertics but want to get base of strength for March to June

  2. #2
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    Default

    Hey man,

    Good for you for putting in the work.

    I’m actually a retired lol college b-ball player. I’d love to help you out. It looks like you have a solid base to your workouts but I think I could help you. I didn’t have anyone to really help me with that stuff in high school so I know that can be frustrating. I’ll link my instagram below. Feel free to reach out.




    Sent from my iPhone using Tapatalk
    Last edited by Doug; 03-03-2019 at 04:35 AM. Reason: Link deleted

  3. #3
    Just joined M&S
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    Default

    Quote Originally Posted by kylejamesfit View Post
    Hey man,

    Good for you for putting in the work.

    I’m actually a retired lol college b-ball player. I’d love to help you out. It looks like you have a solid base to your workouts but I think I could help you. I didn’t have anyone to really help me with that stuff in high school so I know that can be frustrating. I’ll link my instagram below. Feel free to reach out.




    Sent from my iPhone using Tapatalk
    dont see it

  4. #4
    Just joined M&S
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    Default

    Hey, they removed the link. My handle is the same as my username.


    Sent from my iPhone using Tapatalk

 

 

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