I’m currently:
24 y/o
6’1
240
16.6% body fat (according to my hra at work, idk if it was very accurate. I’m probably closer to 20%)
Bench: 285x1
Squat: 405x3
DL: 385x1
OHP: 205x2
Not super impressive for my size but I’m getting there, I’ve had some shoulder issues in the past (dislocations) other than that the sky is the limit.
My workout is going to be a Westside type variant. With 2 upper and lower days a week (1 ME 1 DE) With an extra day for conditioning.
Monday - ME Upper - Close Grip Bench
Tuesday - ME Lower - Squats
Wednesday - Conditioning (I have a basketball rec league on wed nights, I’ll also be doing farmer walks and tire sled sprints)
Thursday - RE Upper - Weighted Dips
Friday - DE Lower - Box Squats
As I get to the workouts I’ll reveal more of the lifts and rep schemes, but those are going to be the main lifts.
THURSDAY 11/5 RE Upper
I chose to go with weighted dips as my main movement, as I really want to hammer my triceps in hopes to get some decent pressing power.
DIPS - BW+45
(as many sets as I need to hit 30 reps)
7
5
5
4
3
6
Very minimal rest between sets. The last set was a grind…really tough. I have to try to get it in less sets next week.
A1 Hammer Grip Chin Ups
8
8
8
8
B1 Face Pulls w/ Bands
12 w/ Small Red Band
12
12
12
Last set of chins was rough, very sloppy at the end. Pulls were easy, may up the reps next week. 15-20
Seated BB OHP
45x10
95x10
115x8
115x8
115x8
I struggle with OHP maybe micro plates would help with progression?
A2 Shrugs (I use my “homemade” farmers walk grips–Heavy duty nylon straps passed through some Oly Plates)
70x15
70x15
70x15
B2 EZ Bar Curls
105x10
105x10
105x10
Neither of these were too taxing, was surprised seeing as I never isolate biceps
Friday 11/6 DE Lower
I decided box squats would be more appropriate here.
Speed Box Squats
135x5
185x5
235x5
285x5
315x1
315x1
315x1
315x1
315x1
The last rep was slow, so I called it quits there. Box was below parallel.
Walking Farmers Walk lunges
70x Distance
70x Distance
70x Distance
Didn’t measure but I have a set point ~~15yd or so
Backwards Sled Drags
90xD
90xD
90xD
I hate lunges and sled work…but it feels good to torture yourself sometimes
Off day today. I took it easy stretched foamed rolled, and hydrated 
Gonna lift tomorrow though because of work Tuesday and Wednesday.
Decided to do my ME Lower as my shoulder was bothering me a bit…I hit a PR, felt slow coming out of the hole, but I got it up. It’s grainy and hard to see but I’d like a bit of a form check as well. Looks decent to me, maybe a bit more depth would be nice.
Anyway, forgot to add in my workout.
135x5
185x5
235x3
285x3
335x3
385x1
405x1
415x1
One Legged Box Squats
No weight, just tried to emphasize firing the muscles hard
3x10
Natural GHR
These are hard for me, weak posterior chain is probably why I have trouble out of the hole so Ill be hitting these hard.
3x10