Holy shit how tall are you?!

You need to start packing on some pounds my man! I'm 5'9 and compete just below your weight... you've gotta be like what 6'2?!

Yeah I'm around 6'1 1/2 or 6'2. I'm staying in this weight class for now. I hate bulking, so Idk if I want to move up at all. Currently eating 3.2k-3.5k kcals per day and maintaining.

squat:
5x135
5x225
9x240

2 plate deficit dl:
5x135
5x225
8x315
7x315

Is it week 1 day 1 already?

On Candito's spreadsheet, it's week 2 (Hypertrophy Emphasis).
Last week I did week 1 - Muscular Conditioning.

Bench
5x135
10x155
8x165
7x175

Seated Row
10x140
8x150
7x150

Ez bar curl
9x65
8x60
6x65

Wanted to do OHP as well, but all barbells used by a class. Wasn't waiting.
Seated dumbell shoulder press (didn't know weight for this)
10x40
8x50
6x55

impressive deadlift and bench brosef.

couple notes on the form:

watch the medial right knee travel coming out of the hole, and you can see your left glut/ham+quad complex pushes a little harder too because your right hip lags a bit
try a bit tighter stance on both deadlift and squat, or fix your knees before you blow one out, also for the deadlift keep your shoulders tighter or you will compromise lumbar safety by overflexing thoracic spine
tuck your elbows a bit more on the bench and you'll probably get more shoulder torque, you can tell your elbows are flaring based on the path of the bar and where it seems to touch the chest.

other than that pretty good depth and control on everything

This post was edited by cloudkicker on May 6 2014 02:51pm

Thanks, I will keep those in mind.
I've worked at my knees caving in my deadlift this week. Still need to address some other things, as well as loading my right side when I squat.

i bench 225 easily 10x for 4 sets.... and in this video the guy struggles putting up 215 once


how is this a competition

There are competitions at all levels.

How much do you weigh?