• One day per week, train the squat with different three-week cycles for 8 sets of 2 reps and maximal speed.
• One day per week, train the bench press with a prescribed percentage for 8 sets of 3 reps.
• One day per week, train using a special max effort movement for the squat or deadlift.
• One day per week, train using a special max effort movement for the bench press.
• Train the hamstrings hard.
• Train the abs hard.
• Train the triceps hard.
• Bring up your GPP.
• Get some good training partners.
• Find a good coach.
• Take an attitude check.
• Don’t eat crap 100% of the time.
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