Yesterday I went over my cals.
Would it be ok to burn like 1k cals today from cardio?
I usually burn 400-500 from cardio each day.

Yes, you can increase exercise today, OR reduce calories, to compensate. I wouldn't worry too much about it.

Can you provide me with a strictly strength training routine for football? Involving the obvious- bench, squat, ohp, deadlift, bent over rows, + hang cleans.

With a good amount of frequency as well that will not be too much. Thanks Raynor!

Usually for football programs, you will work out each muscle group 2x per week, over a 4 or 5 day cycle. Depending on the school program, it can vary.

With that in mind, here is a sample:

Do each in 5x5 format, but on the 5th set, reduce to 3 reps of the heaviest possible weight. So basically 5x5x5x5x3.

Mon - Bench Press, Decline Bench Press, Overhead Press, Hang Cleans, Military Press

Tues - Deadlifts, Squats, Bent Over Rows, Rack Pulls, T-Bar Rows

Weds - (Rest Day for Accessories) - Olympic Bar Curls, Skullcrushers, Wrist Curls, Calf Raises, BB Shrugs, Leg Curls. (format for accessories day is 12/12/10/8/6 reps)

Thurs - Repeat Monday

Fri - Repeat Tuesday

Sat - OFF or repeat weds (depending on sleep, calories, training progress, etc)

Sun - OFF


This is not a TRADITIONAL football workout, which is usually MUCH more basic and repetitive. I would advise you try this first, as it will greatly increase your platform, as well as physique.

Thanks! Exactly what I was looking for!

However could it be more optimal maybe if the Saturday rest day was placed after the accessory day (Wednesday) seeing as there are skull crushers and then I am pressing the next day, which could be too much on the triceps.

Triceps are one of the muscle groups of the body that can handle a LOT of brutalization, similar to calves. You can hit them up to 4x per week without much issue. However, every BODY is different, and you may respond better to less tricep volume, whereas others would respond better to heavier tricep volume.

I meant just a rest day after the accessory day. It wouldn't make any difference for the volume of the triceps. It'd just allow some more recovery time before I bench and overhead press, decline bench, and military press the next day.

I'd still do the same amount of volume for everything's, the rest days would just be slightly different.

This post was edited by tommyd323 on Apr 3 2014 08:42pm

Someone asked via PM for something and it ended up leading to a 4,000 cal meal plan. I am posting that plan for anyone else who may need:


4,000 calories (bulking)

Meal 1 - 1 cup organic greek yogurt (any flavor), 1 power crunch bar (vitamin shoppe or bodybuilding.com for these), 1 fruit (apple/banana/etc) (approximately 500 calories)
Meal 2 - 6 whole eggs (any style) + 4 strips low sodium bacon + 2 slices whole grain bread w/ cream cheese or butter (approximately 800 calories)
Meal 3 - 6 oz chicken breast w/ 2 tbsp olive oil + 2 cups brown rice + 1 cup black beans + large serving of veggies (non starch) + 2 oz cheese (approximately 900 calories)
Meal 4 - 6 oz ground beef + 1 cup organic tomato sauce + 1 large serving of whole grain pasta (about 4 cups cooked) + 2 oz cheese (approximately 1,000 calories)
Meal 5 - (PWO) - 50g protein shake + 1 banana + 1tbsp peanut butter + 1 tsp jelly + 2 slices whole grain toast - (approximately 500 calories)
Meal 6 - (pre-bedtime) - 1 cup cottage cheese + mixed nuts + mixed berries (approximately 300 calories)

If you would prefer to stagger it that way, it would be fine.

Generally training triceps the day before chest day, or even the day after chest day, won't cause you much grief once you get used to it.

When I was having a hard time with tris, I actually trained them independently every other day, and still kept chest 2x per week. Basically I had one day per week when I didn't touch tris at all, lol.

The result was around 2 inches of each arm in 4 months, obviously 90% of it from the triceps growth.

Why am I benching more than I squat?
I just started working out for the first time in years so everything i'm lifting is low.

Right now i'm benching 155 and that's also what i'm squatting, I feel like if I up my squat i'm not going to be able to reach vertical and get back up and that's what it's all about right?
I don't want to do 3/4 squats just because i'll be upping the weight but I feel like it's impossible to be benching more than I bench, could it be an issue with form?
My bench feels easy and ill be able to add another 5 to the 155 on Monday.

I'm doing SL 5x5 btw

This post was edited by Ritchey9 on Apr 4 2014 03:02pm