Ok my triceps are strong but im trying to get them stronger and get the horse shoe shape please help?

friday i did dips3x20 slow 3 sec up 3 sec down 3x10 skull crushers.. and 3x15 diamond push ups ..i got a little soreness i dint pile it on cause we lift eights all week at school for football..any help on what i can do diet wise and can someone tell me how the workouts should go and how often i should do them to increase triceps strength and get my horseshoe