whoa now boxa, don't go too crazy on the volume.

OP, what are your lifts on -

bench?
squat?
row (or clean)?
military press?
deadlift?

how long have you been lifting? what are your immediate goals? 3-4% bf being really strong is something we all want; it's a marathon that might take many years to accomplish.

Bench - 205
Squat - 275
Clean - 165ish (Terrible form)
Military press - No clue
Deadlift - ~315

Been lifting for about 4.5 months, goals - having ~7-8% body fat and getting stronger. I weigh 140ish lbs + 15 years old

This post was edited by Mesonychid on Sep 19 2009 09:29pm

wat? not op?

OR HAVE U EXPOSED URSELF????

he meant "lower my body fat by 3-4%," not actually hit 3-4% XD

EDIT: while we're at helping animus, i think i'll throw in my stats too.

i know these are where i end up having to give my all, these stats are after a warmup and without significant muscle fatigue.

bench 115 x 4-6, can push myself to 135 for one or two reps tops
squat 95 x 10 (something like that)
clean I don't do power cleans @_@
military press 30 lb dumbbells
deadlift 95 x 10 (something like that)

EDIT 2: why do people do power cleans?

EDIT: lol j/k i know military. XD i'm half asleep =/

This post was edited by ArchPwnology on Sep 19 2009 09:38pm

My maxes
Just felt like posting 'em somewhere lol

This post was edited by Mesonychid on Sep 19 2009 09:33pm

Children shouldn't b lifting... Keep with the jumping jacks

Trolls shouldn't be giving advice, stick with the trolling

that's a copy paste of burns routine.

I know my benches and deadlifts XP

Bench is like 85 at 4 repeats...
Deadlift is a little lower at like 75, but at 6 repeats... so I guess I'd be able to pull off 85 or 90 for a few repeats from there.

rows and powercleans are essentially the two exercises that test your back strength. while rows provide direct back stimulation, it's recommended that bodybuilders do rows more than cleans. while cleans provide the strength and explosiveness, it's recommended that athletes (who needs power) do more powercleans than rows?

seewhatididthere?