I'm 5'9 at 175lbs.
Bench is 270, squat 455, deadlift 475.
I have a few goals I would like to accomplish but have been having a really tough time! I'm looking for critiques on my routine and goals, and how to get there.
My short term goals are to get my deadlift and squat pr to 500, and to be able to do 15 weighted pull ups with a 45lbs belt.
Mid length goal is to get to sub 14% body fat and increase the size of my arms and shoulders
Long term goal is to be able to muscle up, and get to 1400lbs 3 lift max.(deadlift, squat, bench)
here's my routine. no diet really, i just try to keep sugar to a minimum.
Mon: Bench 4x5, incline db press 3x8, flat Db fly4x12, standing barbell curl 4x5, preacher curl 3x5, weighted push up 3x30, weighted dips 3x8, weighted pull ups 3x8.
TUE: wide grip pull up 4xtofail, rows 4x8, cable row 3x8, lat pull down 3x12, hang leg lift 4xtofail, 10 min run, ladder of 7 stairs.
WED: run at home for 1.5 miles
THUR: Mil press 4x5, upright row 4x8, db lat raises 3x12, bent reverse fly 4x8, skull crusher 4x8, close grip bench 3x8, rope push down 3x12, hanging knee raises 4xtofail, 10 min run, ladder of 7 stairs.
Friday:Back squat 4x6, leg press 4x8, deadlift 4x8, leg curl 4x12. calf raise 4x12, pull ups, 3xtofail, weighted push ups 3x25.