If your bench press is 290 pounds and your squat is only 250, you should probably invest more time in working your legs. It's very odd for someone to be squatting more than they bench press.

Also look into learning and doing cleans (squat or power). They are very beneficial lifts that help improve a lot of muscle areas.

If your bench press is 290 pounds and your squat is only 250, you should probably invest more time in working your legs.

That was two months ago. I updated my stats a page or two ago. My squat is now 300 and bench 315. In a week or two my squat should surpass my bench, because last time I did squats I was able to do 300 for 2 reps.

@Cleans, no, I don't do exercises I'm not comfortable with.

Also look into learning and doing cleans (squat or power). They are very beneficial lifts that help improve a lot of muscle areas.

If you're looking only for aesthetics, cleans (or snatches) aren't too useful. However, they can improve explosive power, which is great for sports or just improving on your basic compound lifts in general. Since Matrix is a "strongman/bodybuilder" hybrid, it wouldn't be too far-fetched to include cleans and/or snatches in his routine. I've seen Derek Poundstone dumbbell snatches before.

But why aren't you comfortable with cleans? They're just as safe (or dangerous) as any exercise; it all depends on your form (granted, they are much more technical).

I just don't like the movement, having to sling the barbell up. If I was in football or basketball or any sport similar I'd be more open to it (and my routine would probably be very different than it is now), but currently I don't find it necessary.

Squats (back):
225 - 8
250 x 4 - 6

Leg press:
450 - 12
540 - 12
630 - 12
720 - 8
720 - 8

Leg extensions:
120 - 12
160 x 4 - 10

Hamstring curls (lying):
75 - 12
85 x 2 - 8
75 x 2 - 8

Calves (standing):
200 x 3 - 10
160 x 2 - 12

I did legs today, too. Demolished dem back and front squats. Hopefully, I'll be able to rep 1.5x bodyweight (~225 lbs) in a month.

Demolished dem back and front squats.

I'll probably start doing front squats next week. It's on my B routine for legs.

Experimenting with the amount of sets today. Definitely cutting down each back and bicep exercise by one set. I think I'll keep shrugs as is, with the amount of volume I do on that exercise it's perfect.

Bent over rows:
155 - 10
175 - 8
175 - 8
175 - 8
155 - 10
I'm satisfied with this. When I started doing these a few weeks ago I was in the 135-145 range.

Dumbbell rows:
70 - 10
80 - 8
80 - 8
80 - 8
60 - 12

Lat rows (close):
130 x 5 - 10
Was originally gonna do lat pulldowns, but the padded knee thing was being fixed.

Ez-bar curls (standing):
75 - 10
75 - 8
65 - 10
65 - 8
65 - 8

Dumbbell curls (standing, hammer):
30 - 10
35 x 4 - 10

Shrugs (standing, barbell):
275 x 3 - 12
225 - 20
225 - 15

For the rest of this year I'm gonna focus on building as much muscle and strength as possible, then come January or February (depends when/if I reach my goals on deadlift, bench press, and squat) I'll start cutting.

When do you find it the earliest time to start working out? The teachers today acually press students that they need to go to the gym or they" will have a hard time with life."

Lets say Killersup is in 8th at the moment....