I am 39 5'7" and programmed hopped which resulted in no gains. I finally found a program that made sense, burnt fat and increased my size at the same time. My six pack is coming in and my last dead lift was at 275lbs. That was not my max, but since I was alone at the gym, I didn't want to push it. I am following www.jasonferruggia.com
program and diet and the results are unbelievable. This is the first time I am making gains like this, and I am constantly improving and so far, no injuries.
Pullups I can do 15 or so, depending on what I am working on that day. Usually I do 10 pullups for 5 sets. I don't know what my bench is yet, since the program I am on does not focus on that. But my squat is improving on a weekly basis and so far I am at 315 and climbing.