Tell me your specific fitness targets for the next >week

overall my goals are:

1 plate OHP
2 plate bench
2 plate squat
3 plate deadlift

1/2/2/3 because i dont care about having t-rex legs and tree trunk core

also i'm aiming for 45 lb weighted pullups

i can achieve all of these within a few months.

>>39982301
glhf

>>39982277
>week
45kg ohp for 3x5
72.5kg bench 3x5
85kg squat 3x5
130kg deadlift

>month
77.5kg bench
100kg squat
50kg ohp
140kg deadlift

>year
1/2/3/4 and to fix my shitty hips.

>>39982301
How the fuck do I get good at ohp? Max I've done is .5 pl8, and whenever I try to push further my shoulders freak out

Also I've stalled at 1.8 pl8 bench, and don't have a gymbro to spot me anymore. Feels bad man. I just want decently visible PECS.

>>39982277
>week
grab that 25kg 10x10, will fail some reps for sure, get that 40 kg 10x10 bench.
>month
finish this 10x10 cycle with reasonable weights, lose my first 2-3 kg for the cut, get weight maybe enough down to match my 70 kg bench, finally pushpress 50kg(ohp 45x2, its a mental blockade), finally jerk 1pl8, snatch press 40kg.
>year
get that sixpack for summer, by then more dips and pullups, get way more flexible, maybe learn how to do a handstand, and reach all month goals i havent. after that ill either bulk hard and try to reach the first 1/2/3/4 at ohp and ill dl over 3pl8, or maybe ill go to the army and see how much lifting i can do there. oh and ill try to get back my cardio gains

>>39982361
Do lots of sub-maximal work and accessories. Shit just takes time.

>>39982361
not sure brah, what's REALLY helping me though is bulking, high intensity, creatine, and pre-workout. i've been making consistent gains since.

Week
Start working out again

Month
Enjoy working out

Year
Love working out

>Continue to lift 5-6 days a week
>Continue to train bis/tris/lats and not just focus on compounds
>Hit 1/2/3/4 within next 3 months
>Drop to 12% bf while gaining 6 pounds by summer

File: 1454072785115.jpg (880KB, 1763x2034px) Image search: [Google]

880KB, 1763x2034px

Started off my college career with a 315 lb. bench press. Trying to finish it this Spring with 405 lbs.

>>39982382
>>39982407
Aight thanks. I'm finishing up my bulk but planning on adding cardio so I hope that doesn't mess me up too much. I also got some preworkout recently, never used it before. I hope it's like workout coke.

https://www.youtube.com/watch?v=UGcreChk37M&t=1313s

Watch this if you have a goal or not

>>39982464
first time taking preworkout (also not accustomed to stims) made me lift twice as much srs

>>39982520
>>39982464
by twice as much i mean duration. more intensity too.

File: IMG_175118732337574.jpg (77KB, 720x960px) Image search: [Google]

77KB, 720x960px

>>39982379
>week
All 3x5
OHP: 47.5->50
Bench: 72.5->75
Incline: 55->57.5
T-bar row: 50->52.5
Pull-ups (weighted): 6->10
Squat: 97.5->100
Deadlift: 140->150
>month
OHP: 47.5->55
Bench: 72.5->80
Incline: 55->65
T-bar row: 50->60
Pull-ups (weighted): 6->20
Squat: 97.5->110
Deadlift: 140->170
>year
Repping at least 1/2/3/4 and weighting 80 kg at a reasonable bf%