my goals are to achieve the following by april 2012
flat bench-305lbs
depth squat-450lbs
deadlift-400lbs
30 yard dash-4.15
im 17 a rugby player (tight head prop) i weigh 190lbs,im 176cm and play for the national U18 rugby side. i need to gain alot of mass as well as speed to gain a better edge and move to 8th man next year.