here is my exact routine
mon- 4x4 flat bench, incline bench 4x5, curls 7x8 run 3miles
tue- tricep pulldowns 4x8, dips 5x8, leg press 5x8 calve raise 5x10 run 2 miles
wed run 4 miles
thur repeat mon
fri repeat tue
I try to stick to low reps heavy weights.
on My diet I just cut out all the bad food ie fast food. I try to stick to good foods like sandwhiches and alot of water low carbs. I am also taking creatine and multivitamin and drinking 2 protein shakes a day.
Also i am more concerned with strength and not size. I am going for power
what'd i'd do if i was you:
1. eat more carbs for the amount of cardio you do - brown rice, sweet potatoes, 12 grain breads, oatmeal, grits, etc
2. scrap your workout you listed here if you haven't already.
3. bench 2x a week. i.e. monday and friday. or tuesday and saturday. or sunday and thursday. it don't matter when just so its spaced out like that.
4. on your first bench day of the week, work up to 90% of your 1rpm and do 3 reps with your index fingers on the rings. if you get it, go up 10lbs and try it again. this should take you 5 to 7 sets to accomplish it.
after flat bench, do declines for 5x5. and this should be around your 5 rep max for all sets. if you miss any on your last set, keep doing sets until you get all 5 in one set
next do some floor presses working up to a set for 3 to 5 reps. this should take about 5 to 7 sets to accomplish.
5. on the same day as bench, do front raises, side laterals, and dumbell presses, one exercise right after the other for 3 sets of 10. if you suck at doing these so does your shoulder strength, and that's prolly why you can't bench jackshit right now
6. next after shoulders do some tricep extensions laying on the floor using either a barbell or dumbells, 3 sets of 10.
7. after that, do 4 sets of 12 on the tricep pushdowns
1. on your second bench day, do close grip bench and work upto a 3rpm just like you did on your first day.
2. next get in the power rack and do some rack lockouts making sure you are getting about 4" to 6" of travel on your lockouts. use heavy weights. way more then your 1rpm. work up to a heavy triple
3. do some military presses, 3 sets of 8 or 10 reps
4. do some jm presses. working up to 3 sets of 8 reps
5. rope pushdowns for 4 sets of 10 or 12 reps
on the days after bench, work your back and biceps. and the days after that work your lower body. do lots of rows, pulldowns, rear delts, and shrugs onyour back day. do lots of squats, good mornings, and deadlifts on your lower body days. eat more food in general but carbs especially since you sound like you don't eat them much. eat a minimum of 220 grams of protein a day. stop worrying about your 1rpm. when you can do 275 or 280 for 3 easy reps you'll likely get 300 with no problem. in other words stop testing your 1rpm. good luck