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).

Weekend Update 2: A day late. . .

So, last week I departed from my 1000 calorie a day diet and switched to following Andy Morgan’s macros for a cut that he describes on his site. So far, things are going well. My strength is up, and I finally broke through my 185lb bench press plateau. My wake-up energy levels are up, I seem to get out of bed faster now without hitting snooze. While I’m sure this was definitely nutrition related, I will admit that there were other things going on in my life whose stress could have affected my waking energy levels as well.

Weight-wise, I’m at the same point. Part of the reason is that this week, due to various social events, I’ve actually went over my macros (though only on workout days) – pretty much every single workout day. So slightly disappointing, but still amazing when you think about it. See, I went from eating around 1000 calories per day to a diet which averages to 1750 calories per day, had several days where I exceeded that average by a lot (Saturday was a 5000 calorie day) and despite all that, did not actually gain weight.

This week should be much more low key, so I’m looking forward to seeing the scale move down and cutting more fat. Anyway, let’s look at my strength change just over the past week alone:

  • Bench press: 185 x 5 -> 190 x 2
  • Squat: 275 x 3 -> 275 x 5
  • Deadlift: 340 x 2 -> 350 x 4

The squat and bench press gains as written don’t tell the complete story. So I do a version of reverse pyramid training on my three main lifts (Which are the ones that I list for benchmarks {though I sometimes also list weighted chin ups for those who are looking at the strength goals listed by Martin on leangains, but I don’t do those as often as the big three}). Anyway, for example, I would aim for the following on squats: 275 x 5, 270 x 5, and 265 x 5. If I can achieve (rep-wise) sets of at least 4-5-3, 4-3-5, or 5-3-3 or better, then I move up the weight by 5lbs on the next day I do that exercise. I’d been stuck at 275lbs on my squat for over a week and only this week did well enough so that I’ll be moving up to 280lbs tomorrow. The same thing applies to the bench, I’d been stuck at 185 for almost two months and now only finally did well enough to move that up.

My deadlift has always been my strongest and continues to improve in leaps and bounds compared to my other lifts. One thing that I’m pretty proud of is being close to reaching specific strength benchmarks. So, for the purposes of talking about this, I’ll recap my current strength levels including weighted chin ups:

  • Weight 194lbs
  • Bench press: 190 x 2
  • Squat: 275 x 5
  • Deadlift: 350 x 4
  • Chin up: +40lbs x 7

So, copied from Martin’s leangains site are the following strength benchmarks:

Strength Goals: Intermediate

Bench press: body weight x 1.2

Chin-ups or pull-ups: body weight x 1.2 or 8 reps with body weight.

Squat: body weight x 1.6

Deadlift: body weight x 2

These numbers are for a raw (no straps, belt or knee wraps) single repetition.

The progress towards the intermediate strength goals should be fairly linear, meaning that there should be no plateaus that cannot be solved in an uncomplicated manner. By “consistent” training I do not mean never missing a training day, nor do I consider taking 2-3 months off from training consistent.

By “decent training routine”, I mean “not doing blatantly stupid shit” (training 5-6 days/week, 20-25 sets for chest and arms, etc.). I do not mean optimal and flawless.

Strength Goals: Advanced 

Under the exact same conditions as the previous example, 3 out of 4 of the following goals should be reached within five years, along with all of the strength goals listed under “intermediate”:

Bench press: body weight x 1.5

Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight.

Squat: body weight x 2

Deadlift: body weight x 2.5

Strength Goals: Highly Advanced 

Under the exact same conditions, all of the following goals should be reached within ten years. Alternatively, 3 out of 4 should be reached, and one should be “Elite”:

Bench press: body weight x 1.5, or x 1.8 (elite)

Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight, or x 1.8 / 20 reps (elite)

Squat: body weight x 2, or x 2.4 (elite)

Deadlift: body weight x 2.5, or x 3 (elite)

“Elite” denotes one lift that is often ahead of the others. For example, people who are natural pullers (long arms) may very well hit a 3 x body weight deadlift before a 1.5 x body weight bench, and vice versa for the presser (short arms, stocky and barrel-chested) benching 1.8 x body weight but not being able to pull 2.5 x body weight in the deadlift.

Excluding the bench press, I feel I’m within a few weeks of meeting all the Intermediate goals (I already meet the chin up one). If I can maintain my strength with slight improvements, excluding the bench press I would meet (or exceed) all the Advanced goals after losing 14lbs (bodyweight of 180lbs). I feel fully capable of being at this point by the end of April and cautiously optimistic that my bench would catch up within 4 months.