I have been focusing on the “big three” lifts for around six months now and have really got into powerlifting training, after all, ‘strength is never a weakness’, I am setting small goals to aim for over the next year and a deadlift 200kg is one of them.
A little bit about my self: I am 24 years old, 6ft 5in and 105KG, my current max lifts are DL:170kg, BP: 102.5kg and SQ: 125kg. I have been through three cycles of Windler 5-3-1 and have really improved my strength over the course of it. The small issue I have is a herniated disk I did around two years ago, I am in a good enough place to do my training but it has left me quite stiff and not very flexible, I have been working on this though and it’s improving. Because of the past injury I am taking it slow and steady and trying not to lift with my ego and really focus on form.
This brings me to my question: I have devised a training plan which I am planning on following for the next three months at least. I am still doing Windler’s 5-3-1 as my main program, this plan just includes my assistance work. A lot of it is aimed at improving my weaknesses as well as improving my bodyweight exercises. Anyway, I would really appreciate if you can take a look at my plan and let me know your thoughts?
Also, what do you think a realistic time frame is for me to hit 200kg, I know it depends on a lot, but what would a normal lifter expect to add to a deadlift for example in six months or a year?