I just finished up the fifth cycle of my training program, so it is time for another progress report.
- Deadlift: 225 lbs x 3 reps (238 lbs 1RM)
- Squat: 180 lbs x 5 reps (203 lbs 1RM)
- Bench Press: 165 lbs x 2 reps (170 lbs 1RM)
- Overhead Press: 105 lbs x 3 reps (111 lbs 1RM)
- Pull-Up: 119 lbs x 3 reps (126 lbs 1RM)
- Deadlift: 250 lbs x 1 reps (250 lbs 1RM, +5.0%)
- Squat: 200 lbs x 1 reps (200 lbs 1RM, -1.5%)
- Bench Press: 165 lbs x 1 reps (165 lbs 1RM, -2.9%)
- Overhead Press: 115 lbs x 1 reps (115 lbs 1RM, +3.6%)
- Pull-Up: 164 lbs x 6 reps (190 lbs 1RM, +50.8%)
Even though my calculated 1RM dropped in a couple of lifts, my actual 1RM rose for everything except Bench Press, where I failed on my heaviest set of the cycle. But for those of you who are not interested in weightlifting, here are some body numbers for you.
- 173.6 lbs (Actual)
- 176.5 lbs (Trend)
- 13 5/8″ Arms
- 38 1/2″ Waist
- 39″ Hips
- 22 5/8″ Legs
- 171.5 lbs (Actual, -1.2%)
- 172.5 lbs (Trend, -2.3%)
- 14″ Arms (+2.8%)
- 36 7/8″ Waist (-3.6%)
- 39 1/8″ Hips (+0.3%)
- 22 3/4″ Legs (+0.6%)
As before, the progress in this department is not as drastic as I hoped it would be by this point. My weight keeps hovering around the same mark, but at least my other measurements are moving in the right directions, so I know at least I am recomposing fat into muscle instead of flat-out failing.
I have to say, this cycle was pretty tough for me. The exertion headaches meant I stopped short many times when my muscles should have been able to keep going, so I did not get as much lifting done as I would have liked. Compounded with that, I let my diet slip several times at social events – no alcohol, but I did have soda and other unnecessary calories.
And finally, here is the money shot. WARNING: Links to semi-clothed pictures to follow!