Hi, I’m a portuguese 19yo that wants to start making real progress in the iron game, I’m 1,78m, 77kg(5’10, 170lbs I suppose). been training for about 3 years, yet only since august ganed some weight since my goals have changed(played competitive tennis up until this summer but as I decided to refuse the offer of an athletic scholarship in the US, my parents found it was time to start studying properly), so now I dont’t work the stamina speed, agility and coordination as much and am focusing on strength training. Since September, when my goals changed, I’ve gained 9kg of muscle, yet I feel my strength isn’t going up that much.
Was on madcow for about 3 months, made progress but not as much as I would expect, so now I’ll change to a upper/lower split 4x a week, to see where it takes me.
My goals are to be 83-85kg by the end of the year, to squat 130 kg, bench 100kg, deadlift 170kg and press 70kg, all by the end of the year.
My current maxes are:
Squat 100kgx3(my weakest lift don’t know why)
Bench 85kgx5
Deadlift 140kgx5(my best and favourite lift)
Press 60kgx3
I know I’m a beginner and should do the known prescribed programs, but I was feeling run down with madcow and felt that there was lacking volume especially in the leg training to up my squat, so I’ll try my best in this self made program.Any tips, suggestions or opinions, are welcome, mainly the harsh ones