Great idea to start a log. Ill be watching as youve been watching me.
I will second everything that has been said already. You do not need to loose fat… you need to stick on the muscle and the fat will drop off in the process.
On your aspirations for lifts… there VERY lofty in my opinion unless your a complete untrained beginner and what ur doing now is your starting point then maybe…
I was doign similiar weights to your workout that you posted about this time last year and im currently no where near your bench target, no where near your squat target and am probably 8 weeks from your deadlift target. Sorry to be a hard ass, but if you hit those by this time next year you will be doing very well.
To speed up the process i think you need to switch to a “powerlifting” orientated routine. Something like Sheiko, or west side for skinny bastards. Ive got a few Excel templates if you want me to email them…
Train your bench, dead and squat on different days. You could then throw in work on your pull up target on deadlift day… and that will help with benching too. I dont think a upper/lower split will get you to your goals any time soon.
This mightnt be to everyones tastes but id suggest you drop the bi/tri super sets, destroy your tris on bench day with close grip and another isolation exercise, do some bi work on deadlift day along with your pull ups. Drop the lateral raises. And i dont know what cable crunchs are… but for core work i would suggest ab pull downs standing and kneeling, palloff presses, weighted planks and a exercise we call “candle sticks” in our club.
For dropping the 5-10lbs of fat, simply clean up your diet, lower carbs and lift big, hard and often. But if you adopt one of the suggested routines then you will need to up your cals a bit. What do you currently aim for? use fitday.com daily. its an awesome resource.
A couple other pointers that i wished i had known way back when, film a lift from nearly every session. to check form constantly. I squated high for about 3 years and only found out when i posted a vid on here. MY deadlift technique is also suspect and im fixing it but i only found out when i joined the powerlifting club and they filmed a few lifts. I would still be thinking i squated and deaded fine if it wasnt for filming lifts.
As dave tate says, improving your technique can add pounds a lot faster than hammering away at the reps can. and poor form will lead to injuries which suck.
The meat and eggs in aldi and farm foods are CHEAP and great macro breakdowns. I was getting 3k calories a day, less than 40g carbs a day for 35 pounds a week. now its a bit cheaper as im going a bit lower.
Overall, when you get in the gym. Your there to go to work, not to talk to your mates, chat about football, attempt to impress the girls with your gym antics. Your there to lift iron, make yourself bleed, sweat, swear, gasp for air and throw up.
Don’t hate me when you finish reading this.
Anything I can help with, ask.