The fact only one human on earth can accomplish this is actuallly a fair argument to how tall an order it is.
Shoot for the moon, but if more people could do what you are wanting to do, they would.
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So, I found a great Sheiko spreadsheet. It’s A LOT of volume (especially on bench!), but quite submaximal. The squats/dead work actually look easy??? It’ll be a good chance to really work on technique
I’m pretty nervous about bench.
Although, the logistics might be hard to work out since the gym is pretty busy (even early morning), and chances are, the bench for my 2nd rd of benching might be taken by the time I finish my 1st squats
It’ll probably be more feasible to break up the squat+bench workouts into 2 separate days
I still haven’t seen a video of her doing 500 burpees though. She also takes steroids, which are obviously a contributing factor to her success. Also, business plus school are probably not going to affect recovery as much as undereating and going all out on conditioning every day.
My advice, since you seem to be at least as determined to lift big weights as anything else, is at least fill out the lowest female weight class, eat well, and stop it with the conditioning. Diet is the main factor to determine body composition, not cardio. Unless you start eating way too much you won’t get fat. Cardio/conditioning is good for improving endurance and cardiovascular health, but this isn’t an endurance sport at all and you don’t need to do much to stay healthy. A 20 minute walk once a day is plenty, on top of lifting.
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It sounds like maybe you should look for a different program, if you have to rearrange everything and skip stuff then it won’t go the way it should. A decent plan that you can adhere to is better than a perfect one that you don’t follow.
Well, if you have Stefi Cohen’s TRT injection in the butt you probably will deadlift more than 4xBW (in fact you have better proportions). I think you misunderstand the advantages of steroids. And you’re definitely wrong about the ability to add 20kg to your ever-time max in 6 months.
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Noted. What about 10-15kg? I was at 270lbs before and my goal is 300.
It’s doable. 6 months might be ambitious, but it depends on a lot of factors.
I emailed you the beginner program.
Can you please send it again? It’s not showing up in my inbox. Thanks!
Sent it to the one on your blog, that the one you checked?
ohhhh okay. Thanks!
Shot in the dark but I would say no. 122,5 kg (I prefer to use the metric sistem) is extremely good lift, But I 've never see how you deadlift and I don’t know what effort you put in this lift.
I speak as a person, who life alongside with a powerlifter for many years and I have close look over couple of powerlifters- men and women. I 'm quite sure about the abilities of a female body- and I’m extremely impressed of your results. And I don’t get why you are not :). You have monstrous results!
For now you can deadlift 110kg. that’s 30kg under your goal. You take for granted this past strenght of yours. And I see some people here encourage you. But I wouldn’t play this card. Your body comp and health and strenght are not the same like before and could never will be. Nobody knows. There’s no a linear progression in lifting weights. There’re limits. At some point you would break your personal record with 2,5 kg for year, not 25 kg for couple of months. In a competition, they break the national records with 1 kg - there’re small plates of 0,5 kg for this.
At this time you have no reference point for your lifting- you are out of the charts of BW classes. BW ratio is irrelevant in your case- your proportions and range of motion are quite different than a female at 160 cm for example. Stefi Cohen- meeh, she’s a great winner and an influencer but she looks like as a transgender and probably shaves her beard every two days.
… But in fact you want PR in squat, in deadlift, in bench, in deadlift in overhead press, in HS walk , in burpies, etc.
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Can I do some conditioning on the 4 “off” days?
That’s how Btm was set up
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Recover. You can probably get away with some ‘light’ conditioning or targeted accessory work.
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I’m new here, but I definitely identify with your "do it all"mindset.
Anyway, why not just go for a walk? Maybe it will scratch your itch a little, and it’s hard to dig much a recovery hole with a walk.
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That’s what I already do after training everyday 
I get around 17-20k steps/day
Well now everyone telling you to settle down makes a lot more sense…
Settle down, young lady!
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Jim’s words:
Hills cannot be done but Prowler is OK. Bike and weight vest walking is preferred. Remember your goal isn’t to become Cardio Queen and if you get fat when you train like this, it’s because you simply aren’t working hard enough to support the calories. You must EAT to recover. You must EAT to grow. If you use the Prowler regularly then I recommend using only the “light” programming for this six week program.
Sample conditioning:
- Tuesday – Prowler: 10, 40 yard sprints/walks with 50% of bodyweight. 60-90 seconds rest in between the sprints/walks
- Thursday – 84 pound weight vest, 2 mile walk
- Saturday – Air Dyne Bike, 10 miles (this day is CRUCIAL to get rid of soreness)
And remember that 5/3/1 is not a powerlifting program, it is for “general strength and fitness”. Still, the emphasis here is not to push the conditioning too much because it is not the focus of the program. Did you see the part about diet?
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Are you sure in this? Almost her BW. :).
Btw, there’s no one of these things in the regular gyms here :(.
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WTF!!! That’s a lot more than I do…
I do enjoy weighted walks though, but mine are only 40min w/25-30lbs
Well I definitely wouldn’t recommend you up your conditions whatever you do. Jim’s main work is also typically lower volume than Sheiko on main days. But I also suspect those 10 miles are lower intensity that you might be doing.