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Getting started with power lifting

salemsaberhagen
salemsaberhagen Posts: 54 Member
edited February 1 in Introduce Yourself
I started a quasi-lifting program (put together by a personal trainer) about a year ago; squats (machine) , bench, rack pulls, machine (iso) rows, hammer presses, leg curls, shoulder presses, shoulder shrugs. Things have been going well- I can machine squat 1300 pounds (akin to 400 on a bar), dead lift 315 (for 6 reps), rackpull 450 pounds (one rep), and bench 205. I also do about 90 mins of cardio a week.

I eat about 200 grams of protein and 2500 to 2700 cals per day.

I've gained a good deal of muscle, but I have also gained some fat.

I need help losing the fat and keep gaining muscle. Also, my benching is not going as well as I would like. I could really use some guidance as to how to increase my bench- ancillary exercises, rep/set strategies, etc.
I really enjoy lifting heavy and will continue to do so as long as my body will allow it.
Thanks!
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