need help making a routine that i can fit in and around school. I also need a basic suppliment stack or layout of recommendations? I have time to weightlift 1st class of the day and football weightlifting after school (pretty much do whatever you want). Have to attend a powerlifting competition in march 2012 any ideas?
age:18
Height: 5ft 8in
weight:208lbs.
Body fat: 18%
Your training without a team Powerlifting team and your playing ball I suggest a 5x5 program and I have a real nice one I altered.
Bill Star 5x5 Download Excel Sheet
Monday
Squat as program says
Bench as program says
Row as program says
Assistance: 3 sets of weighted Hypers, GHR or Reverse Hypers and weighted Abs 3 to 4 sets
Wednesday
No Squatting 2x a week is plenty
Military or other shoulder work as program says
Deadlift as program says every 3 weeks on the other weeks do GM's or other Deadlift variatios for 8's to 12's in reps for 4 sets.
Assistance: 4 sets of Rear Delts and 2 to to 3 sets of Curls
Friday
Squat as program says
Heavy Tricep work like Close Grip bench, Close Grip Floor Press, Skull Crushers (Pick one and hit it hard) do it 5x5 or 4 sets of 8 to 12
Rows as program says
Assistance: 3 sets of weighted Hypers, GHR or Reverse Hypers and weighted Abs 3 to 4 sets
