@Chris - no major injury, but I did strain my back doing squats once and deadlift once, since I didn’t grasp the idea of keeping tight properly and breathing into the lower part of the belly and not chest. When I did the 240 3x5 squat I was doing low bar and wide stance, but after looking at a few videos I was very high. I switched to high bar, closer stance (and got some lifting shoes) which feels a more natural stance for me.
I have actually increased my overhead press which I think is a good start. Slightly better form (a lot less lean back) and now doing 120lbs for reps. But you are right, I’m not overly strong at all. I do worry about benching because I workout in the AM before work, and dont have a partner. Slow and steady isn’t working out for me I guess.
I was doing SS 5x5 with squats every session and after picking up my lifting shoes found myself not doing squats as often since between mobility work and changing shoes, I dont have enough Wednesday and Friday mornings. I ended up putting Squats Monday etc because I thought I could still make progress. I am not, which is why I was asking for program help. I probably should have stuck to a program rather than alter one so much it didn’t make sense anymore.
As for the goal of looking better, I suppose getting more visable abs (who doesn’t lol) and a bit larger muscle mass, which after writing this I figure I will need to eat more and lift heavier. I dont have any solid physical goals, but just look better without my shirt, if thats a thing.
@jbpick I do eat a small snack between lunch and dinner but didn’t include it since its usually greek yogurt, almonds, things like that. I also have a cup of coffee once a day. Also on gym mornings I have a pair of eggs cooked up after oatmeal. So maybe not 1500 but it sounds like I dont eat enough.
Hope that helps[/quote]
I actually just outlined what I eat in another thread. It is around the 3000 cal mark and I would think that you would do alright in that 2500-3500 range. Just pick a number, try it for 2 weeks, no improvement, raise it 500 cals.