My current football workout. Anywhere to improve.

[Ridge596]

Coach's chest workout days(Mon/Wed, or Tues/Thurs, depending on what our coach says.)
-Bench Press: 3 sets. 65% for 12, 70% for 10, 75% for 8. Reps go down in two each week but up 5% until I hit a 6-4-2.
-Close Grip: 3 sets of eight. At the moment the weight is 185, but it fluctuates a lot for some reason, dunno why.
-Dumb bell flat bench: 3 sets of eight with 75 pounds.
-Tricep extensions: 3 sets of 8 with 90 pounds. Love this exercise!
-Dumb bell shrugs: Three sets of 8 with 100 pounds. Most weight we have =/
-Up right rows: Three sets of 8 with 115 pounds.

Coach's leg workouts(Mon/Wed, or Tues/Thurs, depending on what our coach says.)
-Squats: Same formula as the bench press.
-Deadlifts: Three sets of eight with 175 pounds.
-Calf raises: Three sets of regular, in, and out holding it for five seconds with each rep.
-Push press: Three sets of eight with 115 pounds.
-This weird exercise I don't know the name of o.o I take dumbbells and basically squat down and explode upwards as high as I can for three sets of eight. 35 pounds.
-Cleans: Three sets of eight with 115. But, ass to the ground!

Friday, off for football game.

*Note* Each of these days I do sprints and other HIIT things, followed by six minutes of a six inch exercises.

Stats
Bench Press- 315 pounds.
Squat- 350.
Close Grip-260.

Shall be starting a cycle this next week. Anywhere I can improve in this workout at? Thinking about adding a Saturday bicep day too. Would this be a good idea?

[Ridge596]

I'm also 6'0-6'1 and 193 pounds.

[Gaspari1255]

From a BBing perspective, this workout is a disaster. What are your goals? I have never been an athlete, so I am not sure how thing looks in terms of Football conditioning. I would say this is more strength oriented and you will not see too much gain in size because you are neglecting quite a few muscles groups...

[Ridge596]

It's not a bodybuilding workout at all, don't worry about that. All I care about is strength, so I'm looking for some advice to help me smash the plateau I think I'm hitting.

I also gained 30 pounds on this in a year People think I'm on gear, but I'm all natural at the moment.

Before and after