Training seriously one month to the day
“Working out” for about 3 years now
Thread is long but trying to be as specific as possible.
Goals - strength and body recomp for not as Im 5’10 165 and skinnyfat
Diet for the past month and am seeing progress:
Breakfast - one serving oatmeal and flax meal mixed in
3 egg whites and 2 whole eggs
PWO meal - Chicken breast/tilapia (usually 5 ounces cooked) and serving brown rice
Meal 3 - Same protein and fruit or vegetable
Meal 4 - Same protein and fruit or vegetable
Meal 5 - vegetable, protein nuts
Routine - I train every day
Squat workout is 4-6 rep range with heaviest I can handle. I wait 5 mins between sets and when Im done Im done (I dont go in with a set amount of sets but when I walkout and know I cant continue Im done)
I do 5x10 with a lightish weight (usually ends up being between 95-120 lbs) depending on feel
Press day is done the same with on min lifts. Chins are done for 50 reps (currently on assist for 30 lbs) as many sets as needed. Normally takes me 5
I do rack pulls atm as keeping my back straight from the floor going heavy is tough. I am progressing towards it and am set on the last pins of the rack atm. Same protocol. No set number of sets I go til I know Im done. This is followed by 5 sets with 135 from the floor to practice form.
Bench day follows the same idea. I max out in the 4-6 range wit 5 mins rest and go til i cant. I do 5 sets of 10 after as I like the form practice and 5/3/1 was probably the best training book I read. Do kroc rows on this day til I cant hit 15 reps per side anymore.
My question is should I do anything different? My goal is to recomp my body as I am 5’10 about 165 and while people think Im strong I know I am not when we are talking about strength standards.
My lifts in good form are as follows(latest numbers)
Squat - 155 got 7 reps (last month began with 105 but judging my max is not something I am good at same for all lifts)
Rack pulls - 200 for 7 reps was the best set today (that 7th was a cheat rep and I know it)
Bench - I worked with 180 for 5 last time. I know this seem weird but when I was “working out” it was the only lift I cared about since people told m squatting and deadlifting was “bad for you” and I listened.
Press - Hit 95 for 7 as my best yesterday.
I alternate those workouts based on my feeling when I pull up to the gym. If I benched 2 days ago I normally press and the same for squat/rack pulls depending on what I hit the day before.
I feel like my intensity is there, especially with squats as after a set I routinely see the whites of my eyes (that feeling like you are gonna passs out but dont Im sure you have experienced it). On rack pulls I generally need to go to one knee after a set. Benching and pressing arent as intense but I know I worked on my sets.
Anyway, given my goals of strength and body comp, do you feel I should change anything. I am progressing every workout and love training, but have read about “overtraining”. I feel it is a myth created by people who can’t push themselves. I of course could be wrong. Thanks in advance for all help.