My goals are to work up to: in pounds

275x5 squat (200)
185x5 bench (120)
155x3 power clean (100)
be 10 % bodyfat (visible six pack)
 
Im gonna do these 3 exercises at weight training 2-3 times a week.
Imma play ball whenever 3-4x week
Sprint on Mondays and fridays or only on Wednesday. 10-40 yards
Jump Rope daily.
Do 5-10 rounds of sun salutations nightly
sleep 8-10 hours a night.
Eat 4 meals a day w/ a protein and fruit/vege at each. At least 1 gallon of water each day.

LOGGING EVERYTHING will help and you can do it for sure, but you don't NEED to.  It will help of course.

At a minimum, log all your workouts and everything else that relates to your goals (body weight, etc..)

That's perfect, except of course you forgot your workouts

Eat a lot, but the diet has to be clean.  Careful not to overwork yourself.  Progressively overload.  And most importantly, be consistent and stick with your routine.  Don't end up like me, doing one thing for a while, then switching to another.  I regret it with the utmost passion.

idk what my diet should be like though. Like simple daily goals so that it will help me get ripped, and once i get ripped, I can gain mass.

just played a coupple games of ball. smh. legs are done. Im limiting this to saturdays. Legs are D-U-D DEAD (Repo's reference)

Hey man,

sure I can look by. You seem like pretty capable for your age and weight, but I agree that there is still lots of potential and your goals seem very reasonable. A couple pointers....


You stated that you want to get there before the end of the year. It's end of August now, so you have around 4 months left to accomplish that. I would say that you can do the squat and possibly the powerclean in ~ 10 weeks, but if it takes you 12 weeks that would still be reasonably good progress considering you are sprinting regularly, too (and I think that's very good). Either way, you are in a situation where optimizing your training is of great importance if you want to get there fast.

Two things might hinder you right now or a little later to improve in the necessary tempo:

- conflicting goals: getting ripped and making really fast strength increases don't go well together for a beginner
- 35 minutes for a work-out is very little time if you want to do those 3 very good exercises you chose

Changing those two lies entirely in your responsibility. You have to decide what you want to accomplish and what takes primary concern over something else.
My personal view is: "Being ripped" is not a bad thing, but from a performance standpoint it is entirely meaningless if you have the strength of a kitten and the weight of a twig. So my advice would be to save that goal for a little later. Think about it this way: The sooner you get to your 305 lbs x 5 squat and have a bench press and powerclean corresponding to that progress, the more time you have until the end of the year to dial back a little volume, but maintain the intensity of your training and go on a slight caloric deficit with a cleaned up diet etc. This way at the end of the year you might have your goals accomplished for the most part and look a lot more muscular than before, maybe even with a lower bodyfat percentage. But if you begin switching between those two goals (strength vs. bodyfat) the whole time undecided of what is more important right now you will not even get half the progress done until next year. So you should think about that.
The other part is with the training time. If 35 minutes three times per week is the best thing possible for you right now, then so be it. Training can be modified accordingly if needed, but you have to understand that this is not optimal by far and might hinder you to accomplish your goals. You can and should still try, but there are no guarantees. Just as with strength and getting ripped, strength and little time don't go well together.

Now about programming:


Basically, this is not a bad idea, but it is influenced negatively by the time component of your training. Rather sooner than later you will need more work in the exercises that are most important to you (squat, bench, powerclean) to reach your goals. Right now you are doing 6 heavy reps with the powerclean per week and 10 heavy reps in the bench press. It will work for a while, but IF you absolutely need to restrict your training time to 35 minutes per session you HAVE to sacrifice the assistance work.

If you figure out a way to train longer than that, this changes everything, but if not, then this is what I would do:



This is an effort to accommodate for your time restraints. It's not optimal in the grand scheme of things but it should allow constant progress in every exercise in every session. All exercises vary in volume and intensity through-out a 2 week phase. That is only so because of the 35 minutes training. A more simple approach would be preferable right now, but you will need the rest time so you can do the necessary PRs every time. Regarding chin-ups, you should be able to do them somewhere. And they are important for your shoulders. I would like you to do overhead presses, too, but it is just not possible with that little time in the weight room.

Hope that helps.