Personal Power Phase, in desperate need of advice!

[HoneyBadger50]

This is a true power phase to develop strength even further. Any and all advice is appreciated.

Upper Body:
10x3 Close Grip Bench
10x3 Regular Bench
10x3 Wide grip bench
5x5 Pec Flys
5x3 Military Presses
5x5 Shrugs
5x5 Plate raises
5x5 Lat Pulldowns
5x5 skull crushers
5x5 Dumbbell Rows
5x5 Tricep Kickbacks
5x5-5 Half curls (top range/bottom range superset)
5x10 wrist curls

Lower Body:
10x3 Full Squat (3 rep Max sets 5-10)
10x5 Box squats
5x5 Bulgarian Split Squats
5x5 Calf Raises
5x5 Goodmornings
5x3 Dead Lift
5x5 Straight Leg Dead lift
5x5 Leg Curls
10 yard sled runs 200-300 pounds
Weighted Box jumps (40" plyo box)

Core:
10x3 Power Clean
10x3 Speed Clean & Jerk (hang position)
10x3 Snatch
10x1 minute planks (weighted)
10x5 Turkish Get up w/ kettle bell
5x1 Minute Russian twists (108lbs kettle bells)
10x100 Crunches
10x100 reverse crunches
5x1 minute KB swings
5x20 tire flips (300-500lbs tire)
5x1 minute Med ball throws (like the keg toss on worlds strongest man)
10 minutes of intense Pilates.

 

[buddhabuilder]

This is a very advanced layout, but I know you will be able to closely watch your own progress and remain consistently focused on your form, so you will be able to work through it and make gains. How often will you be training? And, very specifically, what are your nutrient goals and how are you going to meet them?

You are definitely interested in challenging yourself to be the best you can be. I would recommend books like Bruno Pauletto's, Strength Training for Football so that you can further develop your roadmap to your dreams.

 

[buttbeater]

make sure you are looking after your nutritional needs, get lots of food, hit the supp's up, glutamine (up to 20g's) for this is a must!!! maybe some creatine would't hurt as well. good luck!

 

[HoneyBadger50]

This is a very advanced layout, but I know you will be able to closely watch your own progress and remain consistently focused on your form, so you will be able to work through it and make gains. How often will you be training? And, very specifically, what are your nutrient goals and how are you going to meet them?

You are definitely interested in challenging yourself to be the best you can be. I would recommend books like Bruno Pauletto's, Strength Training for Football so that you can further develop your roadmap to your dreams.

I plan on doing six days a week with three consistent for each workout then a break on Thursday. I plan on taking in up to 5000 calories total, I will have like 50% of my diet in clean carbs, 35% in protein, and the remaining 15% will be split with everything else. I'm trying to completely cut sweets out but I don't think a bowl of ice cream on a Thursday would hurt much as I'll be participating in speed and agility work that day.

 

[buddhabuilder]

Looks good HB, keep us informed.