Basically, I have entered into a competition between my brother, father and myself where I stand to either lose a sum of money or gain a sum of money and I would very much like to achieve the latter. The deadline is July fourth and we will then compete

The competition consists of four events: bench, squat, push-ups and pull-ups. So I need to increase the amount I can do in each.

I am not entirely aware of my max in any of these but I’m most certain of around what they are. My bench max would be somewhere between 180-200, my (back) squat above 300, push ups I can do about 35-40 in a row and about 11 strict pull-ups in a row.

One of my classes in school is football weight lifting so I workout every weekday with the exception of Wednesdays where we don’t do any lifting. Mondays and Wednesdays there’s is a small practice for D-linemen, which I attend and it involves rather easy footwork drills, some driving of a sled and then at the most 10 easy 40-yard sprints. Occasionally I will workout again after school but it is not often, and if we get in trouble in weight lifting class it would involve a lot of running and sprints which tends to happen once every two weeks. We also tend to do a lot of pushups and other methods of football torture after our workout.  Saturdays and Sundays aren’t really activity filled unless I go and play football with some friends or engage in some other activities.

The football class workout consist of this:

Monday: core day:
1.   Back Squat  3x10
2.   Lunges (with a bar and weight)  3x10
3.   RDL  3x10
4.   Bench  3x10
5.   Incline bench  3x10
6.   Military press (push press without the small dip)  3x10
7.   Bent over row  3x10
8.   Curls  3x10
9.   Tricep extension  3x10
10.   Lat pulldown  3x10

1,2,3,4,5,7- I always complete, the others usually I don’t have time but occasionally I do, I do pull-ups instead of lat pull downs. Usually 10-8-5

Tuesday: Power day:
1.   Overhead squat  3x5
2.   Hang clean  3x5
3.   Power press (Push press behind the head)  3x5
4.   *Dead lift*  3x5
5.   Trunk twist
6.   Neck machine
7.   Dips
*The dead lift we do is not on a straight bar instead its on a hex-bar, think hexagon that you can stand in the middle of and it has handles to grasp it and two small metal tubes much like the end of conventional bars to place the weight on, on each side.

I generally complete everything; sometimes I do some  pull-ups


Wednesday: nothing

Thursday: same as Monday
Friday: same as Tuesday

So my question is what can I do more/less/different, incorporate, remove etc. In order to make gains in the areas mentioned above but really in everything in general. That being said during the school week, I have access to a 45-lb bar, metal plates, bumper plates, pull up bar, dip station, bench, and about 20 commercial workout machines which work a variety of muscles and a spotter, and at my house I have access to a home gym system which contains about 230 lbs of metal weight, dip station, pull up bar and a self spotting bar for bench, squat etc. which I have access to any day of the week.

AS for my competition my father can bench and squat like a beast still but for the pull ups and pushups he’s out of commission, but my brother is competition though, he weighs around 170, can bench more than me, and can do a good deal of push ups and pull-ups but he doesnt have acess to the equpiment and the wonderful and knoweledgeable community that i do

Yes, as Jesse said GTG those pullups. Specifically the training methodology is about every hour or two do a set of submaximal pullups for about 70-80% of max reps. So about ~8 or so times throughout the day if you can do 11 pullups you want to do 7-9 pullups. The pushups can be done by the same method, and actually this will help you out a lot with those. Pullups and pushups can be made to be such easy exercises that they are mainly just about building up your endurance for them.

Your exercises are definitely good like Jesse says.. but that sure is a hell of a lot of volume. I think it is way too much in fact. You should, and will, get better results from cutting down the volume. Hmm as for schedule Jesse put forth a light/heavy scheme utilizing push/pull. I personally like full body days, but that's a bit harder to manage with a m,t,r,f schedule of lifting but it can be done. Tomorrow or a few days later (I'm really busy..) I'll try to put something together for ya in case you don't like Jesse's suggestions, haha.

Jeese: Sled runs look particular painful with the heavy squats on Monday.

Yeah, you should keep a log.. potentially in the training log section. Honestly, it will help out a lot to track your progress and see if you need work or are plateauing in certain places.

Uhm, go with the routine Jesse put out for now if you want and see how that works out. If it's too hard/easy for you we can mod it to fit your needs better.