A while ago I had a bit of lower back pain which took some air out of my sails. I used to do Brazilian jujitsu 3-5x a week.
My number back then were Bench: 230x5, Press: 165x5, Squat: 305x5 & Dead: 345x3.
Right now, now lifts are as follows Squat: 230x5, Bench: 215x5, Press: 145x5, Deads: 235x5. Lifts are coming back quickly squats are a little slow
but deadlifts definitely makes back feel unstable.
I know I am probably double dipping here, I want to stay lean but I want to get stronger.
Is this sustainable, I am willing to do more work via eating a lot of healthy food constantly throughout the day.
Thank you for reading and Hope you had an awesome New Years.
Deadlift video? Sure, you can get stronger than you currently are staying at your current weight but it's likely to slow down when you reach PR loads. Getting stronger without weight cycling is incredibly slow and often short lived.
Looks like a set of 10. I'd like to see 345 though. You are kicking all of these reps forward. Stay out over the bar and focus on keeping your scapula in line with it the entire time.
As for your diet, I cannot see that image, it's very blurry. What are the macros and calories coming out to?
2450 calories/ 200 grams of carbs/ 66 grams fat/ 264 grams of protein
It's a ton of chicken breast like 3-4x a day/jasmine rice/brocolli
egg whites and kodiak pancake in the morning.
Scapula over the bar, I will work on that, Thank you Robert.