While I haven’t been very active on the forums this year for various reasons, the first four months of 2023 have been productive. I’m the strongest I’ve ever been, having finally attained a 1,000 lb total across the Big 3 (Bench - 230, Deadlift - 425, Squat - 355). My physique is also better than when I did my first competition last summer. While I might not be as lean, I’ve put on some size and thickness. My current stats are: 5’ 10”, 183 lbs, and estimating my body fat to be in the low-mid teens. Finally, I’m in a really good spot mentally, and just trusting in the process. I don’t let an unusually good/strong or weak/bad session affect my confidence or question the training plan that my coach has laid out for me. I also find myself comparing my progress and current lifts and physique to those of other people less and less, and just try to be the best version of myself.
My basic training plan is lifting 6 x a week with a split of: Lower, Upper Push/Chest and Tris, Upper Pull/Back and Bis, and then repeated, but with different rep schemes and or varying accessory moves. Overall volume has remained consistent since I seem to have found a formula that works and has provided consistent results. Once, I start to hit a plateau, my coach and I will adjust accordingly, but for now we’re just milking as much out of the current training plan before making any adjustments.
My goals for the end of the year are to:
- Add 150-200 lbs to my lifting total (Keeping the specific numbers per lift I have in mind under wraps, but I would be happy no matter how this is achieved among the Big 3)
- Hit a weighted pull/chin-up and dip at BW + 90 lbs
- Improve confidence and positive mindset (measured by weights at which I start to get anxiety or experience self doubt, i.e. these should get higher over the course of the year)
Physique pics below:
Comparison of a week or two before my physique competition (July 2022 - top to Current - bottom, weight difference of 15 lbs)
Couple of leg shots which have always been one of the stronger aspects of my physique
ETA: Adding a couple tags for people that were following my old thread, but of course no obligation to follow going forward: @mnben87 @wanna_be @bkb333 @throwawayfitness