Weekday Update, Because it’s too late to claim the weekend.

So, two weeks since the last update. So, pretty much my weight continued to increase, though my measurements remained about the same. For this two week period, I’d added 15 minutes of treadmill running to the end of my workout (which I will continue into the next two weeks). Then last week, I changed my train day/rest day breakdown from +10%/-35% to -10%/-30% (though using the same TDEE from when my weight was 194lbs). The good news is that I’m now seeing a reversal of the weight gain and hopefully it will continue it’s downward trajectory.

I think I’d mentioned another powerlifting meet to take place in April. After getting the correct date (April 15th), I’m now gunning for squatting 330lbs, benching 220lbs, and deadlifting 420lbs in the gym y the meet. Then with the help of adrenaline and caffeine, probably hit up to 230lbs on the bench and 450 deadlifting in the meet.

Luckily, the meet coincides with the start/end of a two-week cycle for me because following it, I’m going to be switching things a bit in an attempt to speed up my weight loss. So I’ll be departing from “leangains” a bit in the second half of April, still eating leangains style but adding an hour of treadmill on my “rest” days (with one true rest day per week). I’m hoping I can be 195lbs by the meet and 185lbs by the end of the month.

Strength stats will be from two weeks ago to now.

  • Bench press: 205×1 -> 210×3
  • Squat:             305×2 -> 320×2
  • Deadlift:         405×1 -> 410×2
  • Chinup:          +50×7 -> +60×4

Powerlifting Meet Results

I won 2nd place in the open raw 198lb weight class for the deadlift.

So, I’d been prepping for a powerlifting meet that took place on March 10th. My goals for the meet were to be able to bench 200lbs and deadlift 400lbs. I’d also wanted to be able to squat 300lbs, though squats were not one of the lifts at this meet. Well, I not only met my goals, I feel I handily exceeded them. Bench-wise, I’ve got a lot of improvement to do to be competitive raw at my current weight class. Deadlift-wise, just adding 50-70lbs to my current top lift greatly improves my competitiveness. I plan on participating in another meet in April, likely in the same weight class. My goals are to be able to bench 250lbs, squat 330lbs, and deadlift 475lbs by that meet (also bench and deadlift only). Even better, this one has cash prizes!

Anyway, I’ve got video of my lifts. First the bench press:

I’ve put up video of my lifts. Bench presses (200lbs, 210lbs, 225lbs*):

  1. http://youtu.be/vPFmgSdvcmU
  2. http://youtu.be/KVEz0kDcbyM
  3. http://youtu.be/nJJzm2MOCjA

Deadlifts (400lbs, 410lbs, 420lbs):

  1. http://youtu.be/pB1ydRxqwBQ
  2. http://youtu.be/CJlVASHLZkk
  3. http://youtu.be/KOJXtAmefkE

Since I hit all three of my deadlifts, I was able to go for a fourth, which I achieved at 430lbs. However, video of my fourth deadlift is not available due to operator error with my phone.

 

Weekend Update Anew

So I’ve put up a new video which pretty much details my progress though I’ll summarize a bit here.

As I mentioned, I’ll be updating my macronutrient values to reflect the updated activity multiplier. After some thought, I’ve decided to use an activity multiplier of 1.375 instead of 1.5. Also, I’m using Andy Morgan’s cut ratio of +10/-35 for my training day / rest day split though one way to update this in the future is to switch to a more drastic level of -10/-30 which is actually closer to what I was doing but gives me more calories on my rest days while maintaining almost the same weekly deficit. My goal is by this Saturday (the powerlifting meet) to be deadlifting 400lbs, squatting 300lbs, and benching 200lbs. I’m pretty confident that all of those targets are reachable.

Strength recap, numbers are two weeks ago -> last week -> now:

  • Bench press: 185×5 -> 190×2 -> 195×2
  • Squat: 275×3 -> 275×5 -> 290×2
  • Deadlift: 340×2 -> 340×4 -> 375×1
  • Chinup: +30×7 -> +40×7 -> +50×5

I’m pretty happy with the strength increase though I’d really like to see renewed fat loss. I’m going to try my updated macros for two weeks. If it goes well, then I can stick with it through the rest of March. Otherwise, I’ll need to start figuring out ways to tip the scales back towards burning fat (I’m thinking of starting EC supplementation – but will hold off on this till after the powerlifting meet).