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  1. #1
    Registered User Blindfaith's Avatar
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    Offensive Lineman Program

    a buddy of mine play off lineman for the bc lions... this is his program:

    Mondays and Thurdsday: Lower Body

    1) Deadlift 4x10 @ 490lbs
    2) Squats 4x10 @ 505lbs
    3) Step ups 3x10 @ 205lbs
    4) Leg Curls 3x10 @190lbs
    5) Seated Calve Raises 3x10 @ 155lbs

    Tuesdays & Fridays: Upper Body

    1) Bench Press 4x10 @ 320lbs
    2) Bent-over Rows 4x10 @ 225lbs
    3) Shoulder Press 4x10 @ 225lbs
    4) Barbell Bicep Curls 3x10 @ 135lbs
    5) Barbell Shrugs 3x10 @ 405lbs
    6) Skull Crushers w/EZ Bar 3x10 @ 125lbs
    7) Crunches 3x20

    *90 sec rest between sets
    *cardio is alot of sprints
    *diet is eating alot of donuts, mcdonalds etc.
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  2. #2
    Senior Member wl270's Avatar
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    no cleans, and whats with the **** diet?
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  3. #3
    Registered User Blindfaith's Avatar
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    im not too sure...hes not meant to be fast or anything...the more mass he is the better right.

    Hes like 6'8 350lbs....im not too sure about the power cleans....someone here asked about a lineman workout and i called him up and asked him what they got him doing for his off-season training. He said they dont really care what he eats just as long as he doesnt drop any weight.
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  4. #4
    Super Member TomGS's Avatar
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    That looks like an excellent program for football. Btw, cleans are overrated.
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  5. #5
    Senior Member tis I Sean's Avatar
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    Exclamation

    cleans are not overrated
    "Winning is the greatest anti-inflammatory there is." - Junior Seau
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  6. #6
    Senior Member wl270's Avatar
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    sounds like a monster! i still dont understand the ****ty diet part though, fat can only do so much, which is basically take up space. i dont think cleans are overrated when it comes to football, but thats just my opinion
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  7. #7
    Member Powerlifter16's Avatar
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    Originally posted by TomGS
    That looks like an excellent program for football. Btw, cleans are overrated.
    Plz tell me how they are?


    lifter
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  8. #8
    Member Big V's Avatar
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    Sounds like a beast! I know my O-Line coach at my high school is about the same size as your buddy. He showed us a movie clip they had made of the team lifting weights and him squatting. He did 725x15 reps!!! Full depth on each one! It was scary...
    "Power come from God."
    "Do or do not there is no try"
    "I'm not very smart but I can lift heavy things."
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  9. #9
    Senior Member wl270's Avatar
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    Originally posted by Powerlifter16


    Plz tell me how they are?


    lifter
    lol i knew you were gonna get involved in this one
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  10. #10
    Member Powerlifter16's Avatar
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    Originally posted by wl270


    lol i knew you were gonna get involved in this one
    Yeah lol... i just like debting it..expecially being an olympic weightlifter so it makes it even better for me.


    lifter
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  11. #11
    Registered User Keyser_Sose's Avatar
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    Who is this guy Hardin, Payne or Mantyka?
    Don't confuse my kindness for weakness
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  12. #12
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