Powerlifted for 20 years, trained boxing for 10 years, and CrossFit for 1 year. Mostly half-arsed. Time to go full-arse.

Seeing the numbers go up on my lifts each time is like an addiction. Seeing my numbers at the top of the leaderboard in CrossFit was fun, but I compete against myself. My older self is beating my younger self so far :)

My lowest weight after high school was around 200 lbs, and I have never been under that weight since then.

My goal is to get to 12 percent body fat and either maintain or increase my overall fitness capacity. This includes powerlifting, running, and boxing.

To do this, I need to maintain a periodized program that incorporates all three.

Lifetime PR's

1 rep: 335 Raw Bench, 500 Raw Conventional DeadLift, 450 Raw back squat, 325 Raw Front squat, 195 OHP

I rarely train single rep Maxes

Recent Pr's
445 x 3 rep back squat
385 x 8 rep back squat
375 x 11 rep squat
335 x 6 rep paused ATG back squat
385 x 3 ATG paused
225 x 15 rep front squat
255 x 13 front squat

455 x 8 rep Conventional DeadLift (belted and strapped)

225 x 16 rep flat bench
250 x 11 rep flat bench
275 x 1 rep incline bench (30 degree)
215 X 6 rep incline bench
155 x 12 seated OHP
175 x 6 seated OHP
205 x 1 OHP off of pins at forehead level

90 lb pull ups: 2 reps
70 lb pull ups: 6 reps
45 lb plate Pullups: 10 reps
25 lb plate pullups: 12 reps
Body weight 80% ROM strict, fast pullups: 20 reps
Body weight Full Rom strict, slow pullups: 10 reps

245 x 12 bent over barbell row
215 x 12 chest supported row
275 x 11 hanging high pulls

45 lb dumbell incline curls x 15 reps
115 lb strict ez-bar curls x 12 reps
150 lb loose ez-bar curls x 12 reps

1 mile run in 8:03