I'm 5'9" and 182 pounds. I was 260 pounds about 16months ago.. yes fat.
PreStats : 182lbs, bf% ? Bench 240 x 1 squat 340 x 1 Deadlift 335 x 1
Goals : 190lbs 10-14% bf, Bench 275 x 1 Squat 365 x 1 and Deadlift 365 x 1
On a quest to getting stronger! Created a routine myself and have been on it for two weeks thusfar and mega gains have shown already..
starting my second week of this training I hit 225 on the bench for 5 .. and squatted 315 for 5 in the same day wow two pr's made already kind of wondering if I should have set goals higher..
M: Chest / Tris / Squat / Calves / Abs
T: Back / Bis / Delts
W: Calves / Abs / Cardio
R: Bench / Tris / Legs
F: Deadlift & Weighted Pullups / Bis / Calves / Abs
S: Delts / Cardio
I am periodalizing? Or whatever.. 4 phases.
Strength ( 6 weeks, 3 wks 5x4-6 reps / 3 wks 3x3) On singled lifts 5-4-3-2-1
power ( 2weeks 3x6) Less weight focused negitives and explosive positives
peaking ( 1wk all lifts 3-3-1 ~ until failure ) Raised cardio to prevent fat gain
Recovery (1weeks 3x8-12) time to recover from the taxing high weights
hopefully the rest of the cycle will be as good as the first week has been ! Before and after pics will insue at finish