Sorry for the long post, but I will try to keep it to the point.
BF% approx 13.5%
Current daily food intake looks like,
5:30am 1.5 cups of oatmeal
8:00 protein shake
10:30am peanut butter sandwich, 1 cup of coffee
12:30pm 1 cup pasta, chicken breast, olive oil
5:45pm 1 cup pasta, 1 cup vegetables, chicken breast, olive oil
8:00pm 2 cups chocolate milk, 1.5 cups yogurt
6-8 cups of water throughout
Squat 240lbs 3x5, or 205lbs 5x5
Deadlift 225lbs 3x3 or 285lbs for 1
Beach 155lbs 5x5
OHP 100lbs 5x6
Goals for end of October:
Squat 255lbs 3x5
Deadlift 315lbs for 1
Bench 185lbs 1x5
OHP 115lbs 5x5
Lifiting stats from May
Squat 200lbs 5x5
Deadlift 235lbs 1x5
Bench 125lbs 5x5
OHP 112.5lbs 5x5
Looking back, my form was awful for squats and ohp so I really worked on that after lowering the weight. My knees and lower back thank me already lol.
My grip wasn’t up to par for deadlifts so I have been doing at least some grip work at the end of a deadlift session.
Currently lifting 3 days a week on average, Monday, Wednesday, Friday.
If I have lots of energy Saturday is an accessory day for abs, lower back etc.
Daily I have been doing about 10min of mobility work for my hips/legs since the wide/sumo squat I take feels tight if I don’t.
Doing stronglifts routine squat 3x5, ohp 5x5, dead 1x5 alternate / squat 3x5 bench 5x5 and back 5x5.
My main two questions are, how do I increase my food/calorie intake? I dont care about bf% so much as getting strong.
My second question is what is a good program for weekly strength goals?
I guess I’m just bored of the routine of SL and looking for a change that will keep me progressing.