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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Thread: Offensive Lineman Program
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07-15-2002, 05:40 PM #1
- Join Date: Nov 2001
- Location: Vancouver, Canada
- Age: 44
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Offensive Lineman Program
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07-15-2002, 10:10 PM #2
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07-15-2002, 10:32 PM #3
- Join Date: Nov 2001
- Location: Vancouver, Canada
- Age: 44
- Posts: 2,030
- Rep Power: 10737
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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07-15-2002, 11:14 PM #4
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07-15-2002, 11:20 PM #5
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07-16-2002, 07:45 PM #6
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07-16-2002, 08:19 PM #7
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07-16-2002, 08:29 PM #8
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."
Current Height: 6'3''
Current Weight: 212lbs.
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07-17-2002, 12:32 AM #9
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07-17-2002, 07:13 AM #10
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07-26-2002, 12:27 PM #11
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05-25-2011, 01:25 PM #12
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