ya lanky i went from 160lbs to 192lbs, 14 percent body fat. I am now down to 185lbs and around 11 percent body fat. So pretty good.
In the offseason i actually didn’t follow starting strength, i kind of made a customization of my own, according to what equipment i had at home.
Workout that helped me get 32lbs
Barbell bench press
Incline bench press
bent over barbell row
one arm dumbell row
Standing military press( same effects as the “CLEAN and Jerk”)
dumbell side raises
Close grip bench press
seated barbell curls
Now you may ask yourself where are my leg workouts. Well i had nothing for legs. Just recently like 3 weeks ago i bought a power rack. Thats why i want to squat 3 times a week. I started squatting at around 205lbs on april 17 and now on may 11, i am going for a 280lb squat. Also this is not a max just a 5-8 reps of 3 sets.
But ya that was my customization.
When everyone on my ball team seen me, they shit there pants, because last year i was 32lbs less.
My coach was asking me if i had shoulder tightness or any problems, with my arms due to my “bulking” up. I told him no.
Also my velociity has increased as well last year i threw 83mph average with a 86mph top velocity. This year i am throwing around 87-88mph average and have hit 90mph a couple of times
I feel when i start doing more power squats and more plyometrics as well as strengthing my core well, not only will my velocity be sustained more but it will take more pressure off my arm allowing me throw longer and be injured free.
In my own experience, i feel there is nothing wrong with bench pressing, or over head pressing as long as you do 5 reps of 5 sets, for strength, and that you are not maxing out
Also sorry for rambling and making this a long message lol