Post Your Offseason workouts bros!!!

**dalcowbag** · 08-04-2004, 08:04 PM

hey guys, i thought it would be a good idea if everyone could take a couple mins and post your offseason football lifting routine. maybe we can get a little catalog going and get the football forums first sticky!

i guess i will start along with thedudex2000

if you wanna get bigger and faster, mix up heavy days and speed days.
Lift 4 days a week as follows for 9 weeks (then re-test your max)

Mondays
Speed Bench 8x3 ( using lighter weight so you can push the weight up with more force)****
triceps 5x5
military press 3x15
back 3x15
biceps choice

Tuesday
Box squat 5x5
good morning 3x10
back hyperextensions 3x15
calves 4x20

Wednesday Off

Thursday
max bench 5x5
triceps 5x5
back 3x8
military press 3x8
bicep choice

Friday
Speed squat 10x2****
good mornings 3x10
powercleans 5x5
back hyperextensions 4x10
calves 4x20

****=use around 55% of your max then go up every week 5% (peaking at 75%) and then drop down to 65 and 55% for weeks 8 & 9

TheDudex2000 & DCB

**Bobcat50** · 08-04-2004, 08:13 PM

well eventhough im not offseason anymore...... i use the same sort of template as you guys, but tweak stuff depending on what equipment ive got and my weak points

**Thedudex2000** · 08-04-2004, 10:07 PM

HELL YEAH DALCOWBAG

**** RIGHT KICKASS PROGRAM

2004 Conference Champs. I GARAUNTEE IT!!!!!!

**dalcowbag** · 08-05-2004, 02:47 PM

b
u
m
p

DCB

**elicotton** · 08-15-2004, 06:20 PM

Solid. Bump.

**liztic** · 09-09-2004, 05:44 AM

sweet program dalcowbag. i've just convinced myself to get back into ball next year with a local mens team and will be stealing some of your workout for my program! thanks!!

**chevy44** · 09-09-2004, 08:20 AM

i have been on this program for about 4 weeks now and i have gone from 180 at close to 15%bf to 187 at around 8%. i have a 6 pack... ive never had a 6 pack b4 (sniff sniff).... and my strength gains are steadily increasing e/w... so thanx for the workout

**dalcowbag** · 09-09-2004, 11:32 AM

Originally Posted by chevy44

i have been on this program for about 4 weeks now and i have gone from 180 at close to 15%bf to 187 at around 8%. i have a 6 pack... ive never had a 6 pack b4 (sniff sniff).... and my strength gains are steadily increasing e/w... so thanx for the workout

its a great westside routine indeed. it was given to me and THEDUDE by one of the best powerlifters in the world personaly. so you know its good sheeeeit

dcb

**Thedudex2000** · 09-09-2004, 06:36 PM

Hell yeah, Kick ASS Workout!!!
DUDE

**SickNasty** · 09-11-2004, 03:57 PM

that is it for back or are you using it for example do you actually do more sets than that? Are you doing this workout as like you are at your peak and aren't growing much anymore?

if your 198 lbs 6'2" 9%bf just getting to 18yrsold would it be bad to lift 6 days a week? or do your muscles not get enough time to recover this way? I do have some trouble bulking I eat and eat and don't get any fatter

**dalcowbag** · 09-11-2004, 07:10 PM

i dont think its good to lift that much in a week no. infact this program will get you best gains if you go one day on one day off

dcb

P.S. yes thats it for back, were football players not bodybuilders

**liztic** · 09-12-2004, 03:44 AM

I wouldn't suggest lifting 6 days, but everybody is different.

**SickNasty** · 09-12-2004, 02:00 PM

I hate that not being able to do more, having to sit and wait for muscles to grow oh well if it is the fastest way.

btw DCB you have a back from the far reaches of greatness, your telling me this is all you do?

**dalcowbag** · 09-12-2004, 06:20 PM

Originally Posted by SickNasty

I hate that not being able to do more, having to sit and wait for muscles to grow oh well if it is the fastest way.

btw DCB you have a back from the far reaches of greatness, your telling me this is all you do?

if i dont do DB rows then i do lat pulldowns, one or the other but never both

dcb

**Flex2winny** · 11-06-2005, 09:48 AM

Originally Posted by dalcowbag

hey guys, i thought it would be a good idea if everyone could take a couple mins and post your offseason football lifting routine. maybe we can get a little catalog going and get the football forums first sticky!

i guess i will start along with thedudex2000

if you wanna get bigger and faster, mix up heavy days and speed days.
Lift 4 days a week as follows for 9 weeks (then re-test your max)

Mondays
Speed Bench 8x3 HOW LIGHT? 55% - SAY YOU MAX AT 185 FOR 5, USE LIKE 155 FOR 8 SETS OF 3? 1 MIN REST IN BETWEEN?
triceps 5x5 - SKULLS HEAVY 5X5
military press 3x15 -DBELLS? SMITH?
back 3x15 DBELS ROWS, LAT PULL, CABLE ROWS, OR MACHINE TBAR?
biceps choice - DBELL OR STR8 BAR CURLS 4-5 SET 6-8 REPS

Tuesday
Box squat 5x5
good morning 3x10
back hyperextensions 3x15
calves 4x20

Wednesday Off

Thursday
max bench 5x5 - THEN GO WITH 175 5 X 5 FOR FIRST WEEK?
triceps 5x5 - CLOSE GRIP
back 3x8 - DBELL ROWS OR LAT PULL, TBAR
military press 3x8 - DBELL OR SMITH PRESS
bicep choice CABLE CURLS

Friday
Speed squat 10x2****
good mornings 3x10
powercleans 5x5
back hyperextensions 4x10
calves 4x20

TheDudex2000 & DCB

Can you utilize this routine to bulk up as well? Sets seem low, but maybeI've been overtraining...I always want to do more...looks like this workout takes less than an hour. Good on cycle rouitne for mass? Any cardio? I'm a skinny 6'2, 175 andabout 8%......want to get up to 210 again and keep my bf down!

Also, are theexercises I picked IN CAPS decent?