What are your goals?
I want to do 5x5 with
Squat 140 (not even close)
Deadlift 162.5 (not even close)
Bench press 105 (got it)
Dip 42.5 (80% there)
Overhead press 67.5 (almost there)
Pullup 25 (got it)
Pendlay row 85 (got it)
5km in 25m (currently 30)
12% bf (currently 18%)
It gives me a very decent strength score and perfect symmetry. Once i hit 5x5 I'll just add more reps with the same weight to avoid snapcity
>>42013634
All those numbers are shit tho
>>42013634
Pounds or kg, if pounds, aim higher, if kg, aim higher
Going kilos bc fuck non-metric shit.
1RMax - (Now):
Squat 280 - 225
DL 320 - 230(Yeah my DL is way of my other scores. need to work on that)
Bench 200 without shirt - 170
Bench 100 kg reps: 50+ - 33
Overhead Press160 - 110
40 yard dash 4.8 sec - 4.9
Standing squatjump 1.5 m - 1.1
Generally just aiming for the NFL. Pipedream but wth.
>>42013739
Bench without shirt???
>>42013694
>>42013705
Kg of course. For 5x5 those are good numbers.
>>42013739
your DL is way off your other lifts because it's the one lift you can't half-rep
>>42013634
At 90kg bodyweight Goals are to do:
>1 arm pull up
>1 pull up with 80+ kg
>1 dip with 115+ kg
>grab on as little fabric on the towel as possible and hang/pull up for 5+ mins
I am really close on all of them except the dip because I have been slacking
>>42013634
Female short 80kg,
My singular goal is to do a pull up then be able to do 5.
315x1 bench, 585x1 deadlift
close to both
>>42015085
If you are a pussy do scapular retractions and dead hangs, get up on the top possition on the pullup somehow and do negatives. If you can't even do that use a band or make them somewhat assisted. Also find out what your dominant muscle type is. A.k.a are you fast or slow twich dominant or are you balanced. If you are fast twich go for up to 3-4 reps for the working set, balanced around 8-12. Endurance do max sets with assistance or when you get advanced (20+) you can do body weight. Do around 250-300 pull ups a day if balanced, 150-200 if fast twich and 400+ if endurance
If you are hardcore do it with a towel.