I’ve been working out for a little over a year now. I’ve seen some great gains and my diet and physique have really improved. Yet, I’m having some trouble realizing my fitness goals. I would like to be able to bench in the 400’s, squat 500’s and Pull in 500+. I’d also like to be able to run a mile under 6min 30sec.
I’m stuck though. I’m still floudering at 330 on the bench, only at 420 on squat and can pull 430. I’ve utilized Westside with some huge improvements but those seemed to stall out as well. I switched to using the 10x3 but there still isn’t as much prgress as I’d like.
My routine is as follows:
Leg Curls 3x8
Good Mornings 4x6
Bench (incline, decline or Floor Press) 10x3
Rows (cable or bent) 3x8
Dips (weighted) 4x6
Sprint Stadiums at local HS
Romanian or SLDL 6x3
Chin Ups 3x8
Shoulder Press 4x6
Side Later Raise 3x8
Skull Crushers 4x6
I cycle this for about three weeks then take a week off and do 2 sets of 12 for my Mon and Tues workouts and that’s it. My diet is pretty clean:
Oatmeal with flaxseeds, banana and OJ
4 egg whites
Pound of meat (chicken beef or tuna)
Workout with shake at end
7 eggs (only 2 yolks)
Then a small salad and some more cottage cheese before bed. I’m not small (6’4 260 12%BF) and I think my goals are realistic. Any advice?