The route of strength

**Ichig** · 09-10-2013, 01:33 PM

My plan is to be able get muscular mass and strength above normal players to so I can play American football and in two years, when I transfer to a university in the United States, I will be playing Baseball in this mean time, so I hope this trains helps me to get more strength in my hiting.

Stats:I have 1,70 cm and 71 kg.

Best lifts: Bench Press 5x5: 30kg
Squats(Smith) 5x5: 37 kg
Deadlift 12 reps x 3 sets : 25 kg

I will use StrongLifts 5x5 as my plan.
Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

On tuesday and thursday I will be doing speed and conditioning.

Tuesday : speed train
Warm up 10 min
10 yards run : 8 sets
20 yards runs : 6 sets
L drill: 4 sets

Thursday: Conditioning
Warm up 10 min
Mountain climber + 10 yard run: 8 sets
Wide out + 15 yards run : 6 sets

Friday - rest

When I start to training with my baseball team I will edit the post

**Ichig** · 09-10-2013, 01:37 PM

10/09/2013

Tuesday : speed train
Warm up 10 min
10 yards run : 8 sets
Best time : 2 seconds 41 thousand

20 yards runs : 6 sets
Best time: 4 second 28 thousands

L drill: 4 sets ( 13 cm total)
Best time: 13 seconds 21 thousands

**Ichig** · 09-11-2013, 01:26 PM

11/09/2013

Workout A
Squat 5x5: 20 kilos
Bench Press 5x5: 20 kilos
Barbell Row 5x5: 10 kilos

**Ichig** · 09-12-2013, 01:28 PM

Thursday: Conditioning
Warm up 10 min
Mountain climber + 10 yard run: 8 sets
Best time: 2 seconds and 28 thousand of a second

Wide out + 15 yards run : 6 sets
Best time: 3 seconds and 71 thousand of a second

**Ichig** · 09-14-2013, 03:13 PM

14/09/2013

Workout B
Squat 5x5 22 kg
Overhead Press 5x5 (bar)
Deadlift 1x5 25 kilos

**Infamous123** · 09-14-2013, 04:33 PM

Good luck mang.

**Ichig** · 09-14-2013, 06:28 PM

Originally Posted by Infamous123

Good luck mang.

Thanks ^.^

**Ichig** · 09-16-2013, 02:02 PM

16/09/2013

Workout A
Squat 5x5 24 kilos
Bench Press 5x5 22 kilos
Barbell Row 5x5 15 kilos

**Ichig** · 09-17-2013, 01:27 PM

17/09/2013

Tuesday : speed train
Warm up 10 min
10 yards run : 8 sets
Best time: 2 seconds 16 thousand of a seconds

20 yards runs
Best time: 6 sets 3 seconds 98 thousands of a second
L drill:
Best time: 4 sets 12 seconds 77 thousands of a second

**Ichig** · 09-18-2013, 01:30 PM

18/09/2013

Workout B
Squat 5x5 26 kilos
Overhead Press 5x5 10 kilos
Deadlift 1x5 30 kilos

**Ichig** · 09-19-2013, 01:05 PM

19/09/2013

Thursday: Conditioning
Warm up 10 min
Mountain climber + 10 yard run: 8 sets
Best time: 2 seconds 16 thousands of a second

Wide out + 15 yards run : 6 sets
Best time: 3 seconds 40 thousands of second

Breaking Away drill: 12 seconds 18 thousands of a second

**Ichig** · 09-23-2013, 11:41 AM

21/09/2013

Workout A
Squat 5x5 28 kilos
Bench Press 5x5 24 kilos
Barbell Row 5x5 20 kilos

**Ichig** · 09-23-2013, 05:18 PM

23/09/2013

Workout B
Squat 5x5 30 kilos
Overhead Press 5x5 12 kilos
Deadlift 1x5 35 kilos

**Ichig** · 09-25-2013, 01:56 PM

25/09/2013

Workout A
Squat 5x5 32 kilos
Bench Press 5x5 26 kilos
Barbell Row 5x5 22 kilos

**Ichig** · 09-28-2013, 03:54 PM

28/09/2013

Workout B
Squat 5x5 34 kg
Overhead Press 5x5 14 kg

**Ichig** · 09-30-2013, 05:41 PM

30/09/2013

Workout A
Squat 5x5 36 kg
Bench Press 5x5 28 kg
Barbell Row 5x5 14kg

**Ichig** · 10-01-2013, 01:31 PM

1/10/2013

Conditioning
Warm up 10 min
Mountain climber + 10 yard run: 8 sets
Best time: 2 seconds 24 thousands of a second

Wide out + 15 yards run : 6 sets
Best time: 3 seconds 29 thousands of second

Suicide run:
1 run: 56 seconds
2 run: 53 seconds
3 run: 1 minute 3 seconds

**Ichig** · 10-02-2013, 01:53 PM

02/10/2013

Workout B
Squat 5x5 38 kilos
Overhead Press 5x5 14 kilos
Deadlift 1x5 25 kilos

**duck1dong** · 10-02-2013, 01:56 PM

Originally Posted by Ichig

My plan is to be able get muscular mass and strength above normal players to so I can play American football and in two years, when I transfer to a university in the United States, I will be playing Baseball in this mean time, so I hope this trains helps me to get more strength in my hiting.

Stats:I have 1,70 cm and 71 kg.

Best lifts: Bench Press 5x5: 30kg
Squats(Smith) 5x5: 37 kg
Deadlift 12 reps x 3 sets : 25 kg

I will use StrongLifts 5x5 as my plan.
Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

On tuesday and thursday I will be doing speed and conditioning.

Tuesday : speed train
Warm up 10 min
10 yards run : 8 sets
20 yards runs : 6 sets
L drill: 4 sets

Thursday: Conditioning
Warm up 10 min
Mountain climber + 10 yard run: 8 sets
Wide out + 15 yards run : 6 sets

Friday - rest

When I start to training with my baseball team I will edit the post

Those are all good lifts. Make sure to also do some of the lifts that will help protect your joints as well, dumbbell work for the shoulders and elbows and accessory lifts such as leg curl/extensions for the squats.

**Ichig** · 10-03-2013, 01:01 PM

Originally Posted by duck1dong

Those are all good lifts. Make sure to also do some of the lifts that will help protect your joints as well, dumbbell work for the shoulders and elbows and accessory lifts such as leg curl/extensions for the squats.

Thanks, but the strong lift document say to not add lifts

3/10/2013

Tuesday : speed train
Warm up 10 min

10 yards run : 8 sets
Best time: 1 second 98 thousands of a second
Best time starting in american football position: 2 second 12 thousands of a second

20 yards runs : 6 sets
Best time: 3 seconds 91 thousands of a second
Best time starting from American football position: 4 seconds 5 thousands of a second

L drill: 4 sets ( 13 cm total)
Best time: 12 seconds

**Ichig** · 10-05-2013, 04:35 PM

05/10/2013

Workout A
Squat 5x5 40 kilos
Bench Press 5x5 30 kilos
Barbell Row 5x5 16 kilos

**LegitSalsa** · 10-05-2013, 05:08 PM

The Stronglift website recommends not to do smith machine squats, and give some good reasons why not to.

http://stronglifts.com/smith-machine...-free-weights/

**Ichig** · 10-06-2013, 07:24 AM

They only way to squat in my gym is with the smith machine, there is no protection bar

Thanks for the help, I will try to do free squats , by using some step as a protection bar

**Ichig** · 10-07-2013, 06:56 PM

07/10/2013

Workout B
Squat 5x5 10 kilos ( started doing with free weights today)
Overhead Press 5x5 16 kilos
Deadlift 1x5 27 kilos

**DCSpartan** · 10-07-2013, 07:46 PM

do your lifts include the bar itself? They re usually 20 kilos.

**Ichig** · 10-08-2013, 07:29 AM

Originally Posted by DCSpartan

do your lifts include the bar itself? They re usually 20 kilos.

I don�t count the bar because I don�t know their weight

**Ichig** · 10-08-2013, 01:48 PM

8/10/2013

Conditioning
Warm up 10 min

Suicide run:
1 run: 56 second 22 miliseconds
2 run: 57 miliseconds
3 run: 1 minute 1 second

**Ichig** · 10-09-2013, 05:34 PM

09/10/2013

Workout A
Hack Barbell Squat 5x5 10 kilos on each side
Bench Press 5x5 32 kilos on each side
Barbell Row 5x5 18 kilos on each side

**Ichig** · 10-12-2013, 03:44 PM

Workout B
Squat 5x5 12 kilos each side
Overhead Press 5x5 10 kilos each side free weights
Deadlift 1x5 29 kilos each side

**Ichig** · 10-14-2013, 03:28 PM

09/10/2013

Workout A
Hack Barbell Squat 5x5 14 kilos on each side
Bench Press 5x5 didn�t maked it today
Barbell Row 5x5 20 kilos on each side

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