Weekend Update: Lots of DOMS

So, there is a points challenge going on in the weight loss group on fitocracy. To help boost my numbers, after my normal Friday workout later that night, I also did a lot more upper body work at home (I’m still working on a good set of challenging lower body home exercises). Anyway, about 18 hours later, delayed onset muscle soreness set in and has been going strong since.

Anyway, it is update time. Strength-wise, I’ll be using what I hit in my RPT style workouts. I mention this because my bench and deadlift numbers will be less than what I achieved in the powerlifting meet. I think my nervous twitching (and performance) that day were probably aided by adrenaline from being excited and butterflies, etc. Though, I’ve also been a lot more sore for the past week, especially my lower back so it could be that once I’m “fully” recovered, we’ll see a jump in my lifts that takes me past my meet performance.

I’m writing this post before uploading my bi-weekly video, so I’ll update it later once that is ready. Strength stats will be from two weeks ago to now.

  • Bench press: 195×2 -> 205×1
  • Squat:             290×2 -> 305×2
  • Deadlift:         375×1 -> 405×1
  • Chinup:          +50×5 -> +50×7

Composition-wise, I’ve gained some weight. Could be just muscle, but the bodyfat analyzer on my scale says my bodyfat is up from about 19.8% to 20.2%. I got the digital bodyfat caliper that I ordered. According to it (and my inexperienced measurements, though I did watch videos and repeat them about 20 times), my bodyfat is between 8% and 11%. Though that seems like an underestimate based on my abs and legs – I’d expect more definition were I actually at those numbers. While my scale is likely higher than my actual bodyfat as well, I’ll continue using it for tracking purposes though I’ve started logging both anyway.

Along with my caliper is a retractable type tape measure. This will help me get slightly more accurate readings for my different measurements (it seems like either I’ve been slightly under reading my waist/belly measurements or that’s where some of my weight gain went to this week).

So, to switch things up over the next two weeks, I’m going to stay at the same point macronutrient-wise and workout-wise, but now add 15 minutes of sprints to the end of my workout. If in fact, my bodyfat is closer to 11% than it is 19%, it could be why making forward progress from this point has been tough. From what I’ve read, you really need to be strict and consistent to get bodyfat down from around 12% to single digits. So, I’ll give this two weeks, then depending on how that goes, may need to rework my macronutrient calculations or shift focus from strength building to pure weight loss (At this point, even if every lb of weight lost is 50% muscle, I’d still see a pretty nice change definition and bodyfat wise. I just want to forestall having to go that route to drop fat then work rebuilding the muscle).

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