As you guys can see, I am new here, but I have been lurking for almost two years now. I finally decided to join up.
Let me put in some background info. I have been training serious for two years, but about a year ago I knocked off some of the stupid shit I was doing and knocked it down to compounds being the main focus. My first year I didn't squat or deadlift. Then I found out how important they were.
I started at a 143lb 18% BF guy. So that gives some idea of my progress.
Body Fat: 10%-11%
Bench: 240lb; down from 275
Deadlift: 365; down from 405
I lost a lot of strength on my most recent cut. I didn't have enough calories, but I got pretty lean.
I am currently bulking. I take in around 3500-4200 calories per day, depending on whether or not it's a training day.
Monday - ME Bench, Assistance
Tuesday - ME Squat, Assistance
Wednesday - Off
Thursday - DE Bench, Assistance, I also throw in a ME Dead on this day
Friday - DE Squat, Assistance
Today was ME Squat. I did paused box squats as my variation
ME Box Squat
135 x 5
185 x 3
225 x 3
275 x 3
315 x 2
345 x 1
my assistance was
then a few sets of curls
I currently have a video of my best rack pull so far during my cut of 505lb. Ignore the title of the video.