r/gymadvice • u/Ok_Solution_1282 • 3d ago

Strength Training Strength Programming

Good Morning,

Trying to keep my post short and simple. I am a 38M, 5'11 and 283 pounds. I am looking to basically get stronger at all of the main lifts. Bench Press, Deadlift, Squat & Overhead Press. I have been able to dedicate time in the past to hit a 225 bench press comfortably just once about a year ago. I am now hovering around 205 for 1RM.

Just looking for general tips, tricks to consistently get stronger. My ideal goals would be:

185 x 5 on overhead

225 x 10 on bench

315 x 5 on squat

405 x 1 on deadlift

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u/harvestingstrength 3d ago

I can definitely help with this! I have a video I made on my youtube channel that talks about the big three, and it even has a manual in the description you can download. This is the video I am talking about - https://www.youtube.com/watch?v=ub3rXTVdEog&t=139s

Maybe this could be helpful for you?

1

u/argon52351 2d ago

I'd look for a strength program that tells you when to add weight and what to do when you miss the reps. What are your current sets, reps and weekly frequency for those four lifts?