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Old 08-13-2010, 07:27 AM   #21
Hew Fung
Member Hew Fung is offline
Join Date: Mar 2009
Location: Baltimore  MD
Posts: 100
Re: Realistic Strength Goals Without Gaining Weight

Originally Posted by Özgün Subasi View Post
If this can be done (linearly), my one-year-goals would be (at 170-175 lbs):

Squat - 308 lbs (from 181)
Deadlift - 330 lbs (from 203)
Press - 154 lbs (from 101)
Bench Press - 220 lbs (from 161)

What do you think? Is this too much or too less? Any tips would be appreciated.
As others have said, your ability to achieve those numbers in a year will be largely determined by how you eat and how you rest. That said, the numbers themselves are totally reasonable.

I'm 170-175 at 5'11" and my numbers are close to your goals. (BS 290/DL 345/Pr 160/BP 5x220) so at 5'7" you should have no problem.
M | 31 | 5'11" | 175#
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Old 08-13-2010, 09:46 AM   #22
Ross Waller
Member Ross Waller is offline
Join Date: Mar 2010
Location: Atlanta  GA
Posts: 90
Re: Realistic Strength Goals Without Gaining Weight

Everyone has provided plenty of answers in regards to your training questions, but I have a different piece of advice:

Stay off the stupid scale.

Lift heavy, eat clean, and if you notice that you're starting to get a little pudge, then tighten the diet. Stepping on the scale is the WORST thing a person interested in strength gains can do, unless they compete and have a class to make.
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