How to gain some weight!

[repoman0]

Something isn't adding up. Either you're not counting your calories correctly, or you're doing a ridiculous amount of cardio (college sports?). At 163, your BMR is 1750. You would need an activity factor of ~2.0 (very very active lifestyle) to be at 3500 cals maintenance.

Not much cardio, I started running for a few weeks but between working out and being incredibly busy with school, couldn't keep it up.

Who knows, maybe I'm not counting correctly, but I eat a lot and drink 2/3+ gallon of whole milk per day (1600+ cals)

OP, maybe consider doing DB bench? I feel like I can better work out my chest by doing these (besides the fact that I don't have a bench or BB) and then doing flies.

I'm considering switching things up for a while since my upper body exercises (overhead press, bench press, row) have not gone anywhere in a long time but squats and deadlifts still do.

Maybe Squats 3x/week still, deadlifts twice, power cleans once, and then doing more chest stuff like you suggest.. who knows, I'll think about it some more.

 

[repoman0]

Squatted 210lbs today 3x5 and it felt great - I think I finally have these figured out. Doing them barefoot, using glutes for extra power at the end, forcing my weight to stay towards my heels, and overall confidence in the lift has done wonders and I've put an extra 40+ lbs on the bar pretty quickly.

Had some friends with me at the gym to spot me though and tried 145lb bench - I got 5, 4, then 2 reps.

 

[repoman0]

Figured I'd do my bi-yearly update on this

I switched to Madcow 5x5 with power cleans in place of rows a few months back. It's definitely helped although progress is pretty slow these days. Fine with me since I'm pretty happy with where my lifts are. Now I'm concentrating on my power lifts (clean, snatch) and running and hoping to either keep big lifts where they are or move them up very slowly. I'd also like to drop a few % body fat while maintaining my 165lb body weight - not that it's high now but it could be lower.

Lifts (5RM):

Squat - 235 (low bar and way below parallel)
Press - 115
Bench - 162.5
Deadlift - 287.5
Power clean - 140 (still working out form - I get it right sometimes and this is cake, screw it up sometimes still though and makes it feel really heavy)

Crap, blurry pics that I feel sort of weird about posting...

 

[Koing]

More Squats

Keep up the Olifts, they are a lot of fun.

Koing