I'm 5'11 and ~ 190 lbs lifting for about a year ( my shit's in lbs cuz USA LMAO) You'd think I'd be pretty fat with my weight but there's an avg. amount of fat on me (idk the actual %, I just look lean) Max bench: 225 Max squat: 405 Max deadlift: 315 (big disparity here, deadlift feels awks to do so I don't do it very often at all). I'm cutting rn, doing anywhere b/w 30 mins. and 1.5 hrs of cardio ( I watch my cals well but I'm macrodieting) I've been doing curls with 20's, doin reps with 135/145/155 on the bench, 135 on squat and I'm slowly losing belly fat (abs slowly getting more defined) Seems to be a big disparity b/w my numbers but my legs have been naturally strong since as long as I can remember but my upper body sucked. I have whey protein but I haven't taken any in a while to watch my cals. So uhm someof my workouts might be: Before all of these: b/w 30 and 1.5 hrs of basketball D1: 5x6 20 lb bicep curl, 20 lb, 5x6 20 lb hammer curl (I lost some bicep strength after I stopped curling for 'bout a month, should've started earlier) 5x6 lateral pull down D2: 5x6 135/145/155 bench press -> 5x6 95 lb. incline bench -> 5x6 95 lb. decline bench D3: 5x6/7/8 315-450 lb angled leg press (anywhere in that range), 5x6 135 lb. squat D1,2,3 rinse and repeat, sometimes I squeeze in some shoulder presses for D2. What am I doing wrong/what should I continue doing? Should I continue cutting? (would i get abs if I were to do a healthy bulk?). I'm not too worried about muscle mass as long as I don't lose any of what I currently have. My arms are slightly above average while my calves are pretty big (something like 18 inches around, 20ish when flexed).
Why do you use weights so far away from your maxes? If you're in a caloric deficit you should minimize loss of LBM by maintaining your strenght. Seems like you have no specific routine nor do you seem to focus on compound movements like OHP/DLs/Rows and all... Maybe you check out ICF 5x5 has a beginner routine. Just do heavier compound/lower body work and weighted abs exercise/ab rollers if you want a better midsection. 135 squat is like 35% of your max....you're not gonna make progress lifting warmup weight every week. Base your sets around %s of your maxes. Let's say your 1RM on bench is 225. Just do like 60-70% 5x5 which should be fairly easy and higher reps for accessory movements like incline (10-12 x 4 ) or OHP/dips if you don't wanna do ICF. Either that or do a brosplit 5x/week with 2 leg workouts. Not deadlifting is a huge mistake on your part. If you don't like the way it feels, do mobility work or switch your stance to sumo (because I assume you're doing conventional). There are several videos to which I can link you out there.