Goal- 1200 total at 148, wpo raw 148 squat record, apf national total record
Highest comp. lifts- Squat 425lbs, Bench 225lbs, Deadlift 400lbs, Total 1050lbs, gym lifts-squat 455(12’box) bench 255 dead 435(havnt pulled over 420 since back injury last march)
Supplements- none
Workout Plan- high volume based around Bulgarian method
m-squat(or variant) to a max, doubles or triples with 50 pounds-max
bench(or variant) to a max doubles or triples with about 30-max
upper body pull
t-squat(or variant) to a max, doubles or triples with 50 pounds-max
speed dead (or variant) 10x2 less or more volume depending on speed
w-same as m
th-same as t
f-same as m
s same as t
sun rest- mobilty drills
current lift variations
max squat- t&g box squat 80-90% of the time, dead,sumo dead,band squat,reverse band squat, rev band dead, band dead(no more than twice a week with a variation)
speed dead- band dead, rev band dead, band squat
bench- cg bench, rev band, band
pulls- pullups, chinups, bor, cg row to a 3rep max,5 rep max or 5x10
pretty close to my goal of 1200 but I need something to get my dead moving (i just recently increased my upper back volume). I have found my squat responds really well to a lot of volume, while the opposite seems to be true for my dead
Sorry everyone I have been pretty inactive for awhile with my Marine Corps career and Afghanistan, but I’ve been hitting it hard for about two months and now I am attending Ohio State University. I am still on active duty but the Marines have decided to commission me as an officer and one of the steps is for me to finish my degree and of course get freakishly strong. I will no longer be posting on this form but if you would like to follow my progress on my road back to the platform here is the link.
[quote]Wrah wrote:
Keep up the good work at making some filthy rich bankers even richer and some damn poor people even poorer by invading foreign countries and smashing them places down and creating the need to build it all back up.
Ooops you wanted to hear thank you for your service! I want to make love to you, so much I love the US marine corp![/quote]
Fuck you