No real goal in mind . Just want to hit 2 plate bench . 4 plate dead lift and 3 plate squat within the next 12 months . Bench 190x5x3 , squat 245x5x3, dead 315x5x3. At 178 lbs . Also 135 OHP would be nice

hmm, sounds like your asking a lot for a year, unless you do some serious supplementation, and follow arnies motto of "rest day? you mean sleep?" and "theres no such thing as over training, just under sleeping and under eating" but i would suggest probably 5bulk to 1 cut, you don't really make gains in a cutting phase other than in muscular endurance. other then that just train like a mad man. i remember the first time i broke the 2 plate barrier on bench... i sharted.

Bench seems the most realistic out of them though , dead lift and squat will be the challenge

217 of muscle steel and sex appeal



This post was edited by Starcrater on Oct 11 2014 03:40pm

Jon jones >>>>>> Chael sonnen.....

Also OHP, it doesn't take long to build up.

It always stalls for me . OHP is my hardest lift

Hmm, do you have any videos of your form? that could be the issue.

not saying chael is good just referring to his sig "170 Pounds of Muscle, Steel , and Sex Appeal."

it's funny, thing called comedy

2/3/4 is doable with your current in like 3-4 months man. get your diet straight, you should most likely be bulking, or at least in a very slight surplus.

if you'll stay consistent, try 5/3/1 imo.. very easy to progress on. i'd just drop the deload week, and you can run close to 2 cycles of it a month so ~10lbs to bench and ~15-20 on squat and dead a month..