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5/3/1: +4 Weeks Progress Review

29 Jan

5/3/1: +4 Weeks Progress Review

Body Pics:

Day 1: 1/1/2012
Picture Picture Picture

+4 Weeks: 1/29/12
Picture Picture Picture

Body Stats:

Stat: / 1/1/12 / 1/29/12 / Difference

Height: 5′ 8″
Weight (lbs): 183.00 / 184.40 / +1.40
Body Fat %: 21.50% / 21.60% / +0.10%
Waist: 36.00″ / 36.50″ / +0.50″
Thighs: 24.00″ / 24.00″ / 0
Calves: 15.00″ / 15.00″ / 0
Chest: 39.00″ / 39.00″ / 0
Forearms: 10.00″ / 10.00″ / 0
Shoulders: 46.75″ / 46.50″ / -0.25″
Hips: 36.25″ / 36.00″ / -0.25″
Neck: 15.50″ / 15.50″ / 0

Lifts:

(Estimated 1RM in lbs)
Lift: Start / Current Max / Difference

Overhead Press146 / 150 / +4
Power Clean: 126 / 138 / +12
Deadlift: 342 / 378 / +36
Bench Press: 240 / 246 / +6
Squat280 / 297 / +17

Notes:

First 4 weeks of 5/3/1 and not a stellar difference noticeable so far.
Not a good start considering I do not get enough sleep and too much bad food lately.
Think I will need to stop eating poorly and try to clean it up a bit again.
(I was doing a dirty bulk trying to gain 15 lbs to 200 lbs total gain.)
Probably will start back on the Carb/Calorie Cycling diet that I was doing a year ago to cut up a bit and lose the fat.
Would rather lose fat while building muscles anyways even if it takes a much longer time.

Learned much these few weeks of 5/3/1 and hopefully can improve myself from my mistakes that I have been making and have made.
One of the things I learned is that I need a wider stance in most of my lifts for me to do it properly, maybe just how my body is made.
Also learned to recruit more of my muscles on each lift thanks to the “Big But Boring” assistance exercises. Somehow it made me understand my body and lifts more respectively.
Minor fixes from form issues has been noted and slowly getting fixed as well.
Strange that whenever I start a new program, or come back from a layoff, it feels like I need to relearn the lifts again.

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Posted by on January 29, 2012 in Progress Review

 

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