Strength Training/my fitness goals


Im interested in just being the strongest and most fit person i can be. I currently weight 223 lbs at 19% bodyfat. And i have some pretty good numbers forbmyblifts already.

Now my goals are i wanted to get to 215 at 13% bodyfat. And i wanted my lifting numbers to be as folowed: bench-323, squat- 430, deadlift- 538, shoulder press- 215, 200 situps, 100 pushups, 200 squats, 150 dips, and 20 pullups all in one set, and i also wanted to get my run time down to 6 min miles.

Now i know thats pretty extream but are those goals possible? And im on a lifting program now that focuses on reps increased each week and then doing a higher weight once i reach a certin rep.

Any advise?

I think it is possible to achieve some of those numbers, but not knowing where you currently are makes it a little tough for me to guess if you could with hard work.  But, I think you shoot for the stars.  See if you can do it.  Getting down to 215 with less bodyfat is a simple matter of adjusting your diet.  Making sure you are eating quality foods and avoiding crap.

With your lifts.  I would definitely map out your workout routine and make conservative jumps.  If your routine consists of too big a jump too fast, you might get discouraged when you don't accomplish what you want to accomplish.  I like how you adjust your reps and weights .  Start with a high rep range and stay there for a few weeks challenging yourself with the weight.  Then drop the reps and add some weight.  Do this over time and it will be a good plan to improve strength.  

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Adam Kessler


USA Weightlifting Sport Performance Coach and Certified Strength and Conditioning Specialist. I have 16 years experience in the industry and now run my own personal training company.

I am a speed expert. I can answer questions in regards to how to get faster and or quicker. If you are an athlete, I can also help you with your strength training routine. Understanding how you need to workout to get stronger will also help you get faster as well.

Please Note: I cannot give out any type of exercise programs. I can give advice, but don't ask me to give you an off-season workout or program to do at home. I know nothing about you and cannot give information like that over this forum. You might misinterpret what I'm saying, get hurt, and I get in trouble. Ask specific questions. I do have a document you can download that discusses the basics of losing and gaining weight. Please click here to download this document.

I have a nice report that discusses what you would need to do to be successful with your speed program. I also have highlighted over 100 athletes and coaches that have worked with me and the success they have had with my speed program. Some of them, we have documented the exact improvements in their running times to illustrate what an awesome program this is. It is called The Secrets to Their Success and you can check it out at for more information.

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I have had over 16 years of experience in the health and fitness field. The last 9, I started and have been running my own personal training company. I was also the head strength coach of an area high school for 4 years before committing to my company full-time.

I am a member of the National Strength and Conditioning Association. I also belong to USA Weightlifting.

I have been the feature of several articles in Columbus Business First and Mid-Ohio Golfer. I have written articles for various online article directories which can be found by Google searching my name. I have done speakings at several state and local clinics for strength and conditioning.

B.A. at Indiana University (1994)
Certified Strength and Conditioning Specialist
USA Weightlifting Sport Performance Coach

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