51 years old 5' 9" and 193 lbs (need to lose 20). Recently cranked up my workouts. Lifting 6 days a week. 3 days heavy (5 rep sets) one day off then 3 days light (10-15 reps). Right now my bench is still ahead of my squats and deads. I have a longer history of benching when I was younger but neglected my legs. Then it got worse when I started my career. Spent all day sitting in a chair or in my car. Got so bad that I was having knee and ankle issues due to muscle atrophy! When I started squatting I could only handle 115 lbs.
Now I'm up to (working sets) 230 bench, 225 squats and 225 deads.
All freeweights...in my basement with a rack.
Next plan is to cut my weight down into the 170's but at minimum maintain my lifts.