Performance is more important for me as well. I take pride in knowing that there aren't too many people in my age group(overall population) that can do what I do.

 

That's how I feel. I want to be able to perform at a level that most can't, and do things that most can't.

 

I've taken great pride in the past at walking in to the gym as a skinny guy, throwing 3 wheels on each side of the bar and repping deads while the guys cheating on their bench stare.

I've reached an age now where the fun of that has passed and I'm more into maintaining certain standards for myself while keeping in mind I want to be active and as pain free as I can be when I'm 80+.

 

Which is why I try to not workout with much more than 315 anymore.

 

Holy shit that's a toad of weight SoCal. Is that bench press?

 

No, in the past few years I was going super heavy on all of my lifts. My joints hurt a lot and I ached non-stop. I started lowering my "lift caps" and felt a lot better.

For example:

DL max weight I will use is 365#, but I prefer to use 315# as my max; I just pick it up a lot of times.
OHP/Shoulder press max weight of 225#.
Front squat max weight of 275#.
Bench max of 225# as well; no need to do more than that.

Etc.

 

Holy shoulder press so cal!!

 

Only doing a push press can I do that. 225# is mainly the OHP max; I stop around 185 on traditional shoulder or push presses. I don't want to tear anything...

 

I burn between 1000-1500cals a day and intake 16-1800 cals, 200-230carbs, 50-80protein, 30-60fat.

I'm 6ft1 175lbs and don't know what my base metabolic rate is. I don't have a "fast" metabo. and using the fancy calculations aren't always accurate so I just guess at 2000/day. Does anyone know their BMR in cals?

1800 in
1250 burned
2000 base burn
should leave me at ~ 1450cal defecit/day so I should be losing about 1.5-2lbs a week


I keep a food diary and i'm looking to lose probally 10lbs of fat, I have all the muscle mass I need if I can shave off that insulating layer over the muscle.

 

I don't go over 185# for bench these days. Don't deadlift at all any more, it's my all time favorite lift but my low back is too touchy. My legs need nothing that a bike can't give me at this point.

550m in the pool today. Again I could have gone further but I want to just keep my progression slow and steady.