My program...(feedback welcomed)

[FBGangsta]

I work out 5 days a week...actually sometimes everyday.

Monday:
-Power Cleans (4 sets of 6 or 3 sets of 9, i switch it off).
-Bench Press (3 sets, different number of reps every time, sometimes i'll do 6-6-6, sometimes 15-12-9, 12-9-6, or when I max out 6-3-3-3-3-max).
-DB Bicep Curls (3 sets of 8 each arm....16 total)
-Cruches (3 sets of 30 using a 25 lb plate)

Tuesday:
-Snatch (4 sets of 6 or 3 sets of 9)
-Dips (3 sets of 15)
-neck (for football) (3 sets of 21 using 35 lbs)

Wednesday:
-Back Squat (different every week, sometimes 15-12-9-6-3, 12-9-6-3-3, 9-9-9)
-Incline Bench (2 sets of 9 or 12)
-Chain Bench (3 sets of 9 or 12)
-DB Bicep Curls (3 sets of 8 each arm....16 total)
-Cruches (3 sets of 30 using a 25 lb plate)

Thursday:
-T-pad Football drive (idk if u guys know what I'm talking about, but it has a dummy, and u basically have to drive it as fast/far as you can) (3 sets of 9)
-Pullups (3 sets of 6, or 9-6-3)
-Neck (same as tuesday)

Friday
-Clean and Jerk (3 sets of 9, or 4 of 6)
-Decline Bench (3 sets of 9)
-DB Bench (3 sets of 12)
-DB Bicep Curls (3 sets of 8 each arm....16 total)
-Cruches (3 sets of 30 using a 25 lb plate)

Saturdays and Sundays I usually go for a mile run, then I stretch, do some form drills I learned in track, then I walk 100 meters, sprint 100, or walk 200 sprint 200, usually 4 sprints.



Any feedback is welcomed. However, I will not change my routine (at least not the top thing) since this is what our football coach tells us to do (he runs the weight room). Also, I always warm up before lifting and stretch (jump squats monday, overhead squats tuesday, ham glute wed, dead lift thurs, lunges fri).


Oh, and I'm 15 (turn 16 in a lil under 2 months), 5'7, 148 lbs.
My maxes from three weeks ago were: Power Clean-140, Bench Press-145, Back Squat-220, Clean+Jerk 130, Snatch 105.
My athletic power ratio is 3.55
I've been seriously lifting for 4 months now.

 

[semag]

Wow.... I think what you'll hear from anyone that reads that is this... "That sounds like waaaaay too much overtraining. There's no possible way you can do that much and put full effort into it."

 

[KmZDon]

wow, amazing, even I, who has been working out for nearly 4 years haven't needed to work that much

it's overtraining, more of like overkilling

 

[PiNkMaGGiT]

woah dude that's just crazy. You'll be burning more muscle than you gain. Especially at your age. Save yourself a LOT of effort and crappy results by reading up on some nutritional and exercise theory before figuring out a plan.

 

[FBGangsta]

Well, that isn't really MY plan. I just follow the chart of my football coach (who runs the weight room). Every week he has new charts which are the same, but different number of reps for things, so I just follow that.

I don't think I'm really overdoing it, since I don't do anything on the chart more than once a week, except for neck which is on there twice, and crunches and db curls, which I just do to get bigger biceps and stronger abs.

Also, notice I only do the regular bench press once a week.

Well, in about an hour I'll be power cleaning !

I'm not too thrilled that he only opens the weight room from 6:30-9 am and 5-7 pm, but I rather go in the mornings, too crowded at 5.

 

[FBGangsta]

Wow, this week's chart is kind of weird. For power clean today it was 9-7-5-3. I used 115 for 9, 125 for 7, 13 5 for 5, and 140 for 3.

Last time I tested about a month ago I only got 135 as my 3 rep max. However, to get that I had to squat clean. Now I can get 140 just by power cleaning. I can't squat clean anymore, and it sucks. I know that if I could squat clean again I could prolly do 160. Oh well, at least I'm going up.

 

[drixsa]

i see where you are coming from b/ i workout like a hardcore football player

but you really need to target body parts

you shoudnt be doing chest on mondays and weds

do all chest on one day

my routine:

monday:
flat bench press 3sets (6-10 reps per set)
incline bench press 3sets (6-10 reps per set)
Decline benc press 3sets (6-10 reps per set)
chest flys 3sets (6-10 reps per set)
dumbell flat rows 3sets (6-10 reps per set)
widegrip rows 3sets (6-10 reps per set)
behind neck pulldown 3sets (6-10 reps per set)

tues:
barbell squat 3sets (6-10 reps per set)
power squt 3sets (6-10 reps per set)
hack squat 3sets (6-10 reps per set)
barbell deadlift 3sets (6-10 reps per set)
self weight goodmornings 3sets (6-10 reps per set)
cybex hamstring bend 3sets (6-10 reps per set)

weds:
day off

thurs:
barbell curl 3sets (6-10 reps per set)
incline bench dumbell wide curl 3sets (6-10 reps per set)
pullups 3sets (6-10 reps per set)
french press 3sets (6-10 reps per set)
weighted dips 3sets (6-10 reps per set)
cable pushdown 3sets (6-10 reps per set)

friday:
donkey calf raises 3sets (6-10 reps per set)
one legged dumbell calf raises 3sets (6-10 reps per set)
weighted decline bench situps 3sets (6-10 reps per set)
weghted hanging knee ups 3sets (6-10 reps per set)
jack knives3sets (6-10 reps per set)

sat:
barbell shoulders press 3sets (6-10 reps per set)
upright rows 3sets (6-10 reps per set)
lateral shoulder raises 3sets (6-10 reps per set)
barbell shrugs 3sets (6-10 reps per set)
machine shrugs 3sets (6-10 reps per set)

sun:
day off

also it can be hard to run with all the legs you are doing so u may wanna go a lil lighter on leg day

i see what you are tryin to accomplish but you will be doin more to hurt than help your body