So - typically lack of progress (at the start of your lifting career) is down to 2 things.
Lack of effort in the gym
Lack of food out side of the gym.
Given your weight gain and the fact that you seem to be trying to get protein means it is unlikely to be diet. And you have made good progress on other lifts. So it is hard to see that you are not putting in the effort.
I would (as other people have suggested) try other programmes. And refocus on your diet.
Running something like BtM or super squats which not only have the workouts and diet attached.
Guys, we’re lucky @samul isn’t here to laugh at everyone. Bolognese is an Italian sauce. “Spaghetti Bolognese” is just bastardized Bolognese sauce, which pretty much means that it’s just a meat sauce with spaghetti, much different from the traditional sauce. But Bologna is an actual place in Italy.
This is how it’s typically served. Note the way the sauce is haphazardly dumped on top of the dry, overcooked pasta. This is the tradition. @samul look away now.
Just had to note the moment of realization that my wife might be British. From Alabama, but British none the less. Like a spiritual connection or something.
I am late to this discussion.
It looks like your routine follows reps of 7 or less in every workout.
Before going to 5/3/1 training, cycle through about 2 months of 3 sets of 10 reps, progressive. Then go to 5 sets of 5 reps, progressive for 2 months. Do this cycle for 10 months (finishing with sets of 10 reps) and then get into 5/3/1.
The lower reps build strength, followed by the higher reps that build size.
IMO don’t do max bench press reps unless you have a spotter, or be prepared to roll the bar down your chest or attempt to dump the weights off the bar to one side and then the other. Neither is much fun.
