So after 6 years here I decided to start a RMP.
Bench - 235
Squat - 315(couple inches below parallel)
Deadlift - 440
Other things I’m proud of include - 34" vertical and being able to close the #2 COC gripper for 5/6 reps
Starting training around the age of 14. I didn’t follow a proper program till around the age of 16(when I found this site) and I was originally doing WSFSB. At that time I usually wouldn’t follow a program to the T but just the general template - ie - 2 lower days, 2 upper days, always doing a “main lift” and working up to a 3-5RM and then doing accessory work. When I came out of highschool I was about 205 and probably only a bit less lean than I am now. My bench at the time was actually stronger, around 260, but the deadlift and squat were about 30-40lbs less each. This last year I have been following 5/3/1 and I just recently switched over to Madcow 2 weeks ago.
Diet - I don’t have any idea how many cals or what the macro breakdown is but I eat pretty much the same thing everyday
Breakfast - Shake -(banana,2tbsp PB, 3 eggs, 1/4cup oats, cream)
Lunch - Chicken or Steak with vegetables
Dinner- Chicken or Steak with vegetables
Before bed - couple eggs
Snacks throughout day include - nuts,bananas,apples,and wraps with deli meat.
I have had a couple different things I feel limit my progress-
High metabolism - This was a bigger issue in high school than it is now - to get to 205 I was typically eating 8 eggs/day, 2 homemade shakes, huge dinners, huge lunches etc - People will probably be skeptical of this but … - my dad took me to Europe after grad and we stayed for a month. I couldn’t eat very well as we were very busy and we did lots and lots of walking. When I came home, after only 30 days, I had lost 20lbs. My mom freaked out. People couldn’t believe it. I feel this is sorta my “set” or “natural” weight(185). Its the weight I keep if I just eat according to my hunger. I don’t have any trouble putting on weight if I want to though - I can start gaining 1/2 lbs/week with little effort.
Skiing - Im a huge skier - The last few seasons I have put in around 80-100 days for the season - skiing 4/5 days week. Heavier body weights are not conducive to skiing and my body will fight me during the winter. I also have to really back off on the squats and deadlifts.
I would like to maybe do another bulk and get to around 210 and then go back down to about 190. Ideally I want to be 190 with single digit bf.
In terms of lifts I would really like to achieve, in the next 3 years, at 190 -
Bench - 300
Squat - 400
Deadlift - 500
Any advice on anything - physique weak points/diet/training setc is much appreciated .
Edit - Measurements -
Waist - 29"
Legs - 23"
Calves - 14.5"
Forearms - 13"