So, I've recently realized I'm too weak. I have been caught up in what sort of "program" to follow when I can't squat double bodyweight.
I need some help. I will probably be able to strength train 3-4 days/week. Besides the "Big 21", what else can I do that is simple, easy effective to get stronger. I work 40-50 hrs. wk. and have other (necessary) obligations that allow me to get on most nights between 7.5 to 9 hours of sleep. The diet thing is no problem: meats, veggies, etc...
Here are my rought stats:
BF: 9-11% (too much look good, not enough strength)
Back Squat: 200 with ok form (can't keep back straight)
Bench: Maybe bodyweight on a good day
O/H Press: 160