At the moment I am about:
(Converting from kg)
Bench: 155lbs (sucks)
Lifting Experience: About two years although the first six months were rather duff as I wasn’t using proper technique because my coach at that time was a bit crap. I have an above average of fitness and post up about 6:40 for rowing 2k time, which is ok considering I only started training about two years ago.
For the next 12 months I am planning to take a break from rowing owing to time constraints, ie I can’t afford to spend loads time rowing, takes up maybe 3 hours every day incl faff. So I have decided to use my time well.
I have been looking at training programs on this website with a strength in mind but with interesting facets to them to prevent boredom. I was proposing to use cycles of about 3 months on each program with a week off at the end of each where I would retest myself, using the 3 Tape Measures of Progress http://www.T-Nation.com/article/performance_training/3_tape_measures_of_progress&cr=
So in total this is broadly what I came up with:
July-September: Velocity Diet till late August to get my BF down to a good base, The Shotgun Method from August till the end of September, just as a filler.
October-December: Beast Building 1-3
January-March: The Shotgun Method
April-June: Strength and Size
Any suggestions would be much appreciated.