I will be lifting 3 days a week based on Jim Wendlers 5/3/1 workout. Military, bench, squat and deadlifts are the main lifts. I will be doing aerobic work as well-more tire flips and sandbag carries then treadmill work.
My goals are to bench 420, squat 495, deadlift 500, military 225
I haven’t maxed out in any lift(except deads) so I’ll be using the following as base maxes: bench 400, dead 450,squat 450, military 215
I will be doing 4 week waves-3 weeks with increasing weight and lower reps and the 4th week will be a deload week.
military 160x5(75%), 170x5(80%),180x7(85%)
dips BW 3x15
rear delt laterals-bowflew 40 3x15