well first off i'm 16 sophomore in highschool i play football 6'3 230 oline/dline
I want to get bigger and stronger
right now : i bench press 225 x8 reps and last set i can only get up around 5 i've been really sick so haven't gone to the gym in like 3 days now ( going tonight) i dumbell press 90 pounds 8 times i just want to explode and get bigger stronger and faster and be the best in football like i know i can ( i had lots of playing time in varsity this year) what workouts should i do to get my bench press up faster and more effieciently because i feel like i'm in a slump now with my bench press ( just 2 months ago was in a slump with 195) what nutrition and food i should be eating i take whey protein and eat healthy most of the time i use to take creatine but creatine i felt like it just got me skinnier and didn't work well for me also i'm horrible at squating i only rep on squats around 205 ( i never do them ) i could get them up but i don't got the best technique so what are some good workout routines and food i should be eating.