Thread: Going for speed and strength

This will kind of sum up what I've done so far and where I'm at..as well as where I'm headed...

I'm not after monster size, that was when I was young...

Goal
220lbs
BF 3 to 5% and 7% as a everyday
Run 5:40 mile
Get my 8mile plus runs below 7 min a mile
Get my hills, stairs and trail runs down to a flat 8
400lb bench
600 dead lift
Squat (undetermined had 4 broken backs so I need to play with it)

Current
215
Body fat ? No idea probably 7 to 9
Mile 6:12
8 mile plus runs 7:42
Hills and trails stairs etc 8:47
Bench 340
Dead lift 490

Started 265lbs a year ago....

I'll fill in diet and exercise in a bit..

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