4chan archive /fit/ (index)
2013-02-25 12:27 18005687 Anonymous (LifterDoesDeepSquatWithPower.jpg 460x275 84kB)
/fit/ can you help me find or develop a program for myself? here are my current stats, goals, and where i am in my training career: Age and Weight: 20 @ 240 lbs Squat: 335 1RM Bench: 235 1RM Conventional Deadlift: 315 5RM OHP: 135 5RM Power Clean: 185 (never maxed) 1.5 Mile Time: 14:30 (just for shits....) I want to get stronger and more powerful, but definitely stronger. I was a former high-school athlete turned 267 pound fatty that managed to work the weight off and get my lifts to be semi respectable. I've only been training for one year where I pretty much did SS with a lot more GPP thrown in the last 6 months of that year. For the last month I was experimenting with squatting to a heavy single with heavy back-off sets Monday through Thursday but I think that this is a silly way for me to train. Especially someone who hasn't tapped past beginner or novice weight lifter. I loved squatting heavy and doing it 4 days in a row so far but I think I should go with a legitimate program as opposed to this high-level style of programming. I am looking for a program that is flexible or customizeable. I will be doing GPP/functional strength/Strongman type workouts twice a week (tires, sprints, stairs, sleds, sledgehammers etc.). I want something that will help me improve my 1RM for Bench, Squat, and Deadlift. I also would like something that I can incorporate power clean and jerk as well. This would also i'd like to do front squats too. I know this is a lot but I don't think its too specific. With my 1+ year of weightlifting under my belt I am no where near knowledgeable or experienced enough to develop my own program. I am hoping someone on /fit/ who competes in Strongman or Powerlifting will see this and help as a few years from now I wish to compete in these as well. >tl;dr Does anyone know a flexible program that incorporates front & back squatting, benching, dead lifting, some olympic style lifting, and GPP and Strongman workouts for an aspiring athlete?

4 min later 18005776 Anonymous
The program of hide n go seek.

6 min later 18005824 Anonymous
>be 17 >my first time >i'm a pumpin away >a-pumpin >she takes my penis out of her vagina >sings into it like a microphone - some song I've never heard about liking me the way i am. >she turns around >farts out a shitlog out of her own ass >mushes it into her eyes, still singing. >does a peepee dance in a pee puddle.

12 min later 18005931 Anonymous
I'd say Wendler's 5/3/1, but I have no clue how to incorporate strongman stuff into that

16 min later 18006023 Anonymous
>>18005931 The problem I have with 5/3/1 is that it's a 3 day a week program that only has me squatting heavy once a week (if i'm correct). This is looking like my best bet tho which is why I came to /fit/ for more ideas

17 min later 18006067 Anonymous
>>18006023 op, if you can squat 3 plates shouldn't you have some idea of how to program for yourself? no disrespect, just seems like you should know enough to figure something out

21 min later 18006155 Anonymous
>>18006067 Nah bro, you vastly over estimate how easy it is to squat 3 plates. All I did was do SS and noob gain my way up here. I was a former jock in high school so it was easy for me as well as I had a decent athletic base to work from. I don't know shit about programming though. I've been squatting with the bulgarian method but it doesn't seem like it's conducive for someone with my goals or my relatively low squat numbers. in fact, no offense, but you sound like a bitch

29 min later 18006355 Anonymous (Warrior-Spirit-Ryan-Hughes.jpg 492x768 214kB)
i guess /fit/ is kind of dead because it's a Sunday night?

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