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5/3/1: Pt 3: +86 Weeks Final Progress Review: 3/6/16

06 Mar

5/3/1: Pt 3: +86 Weeks Final Progress Review: 3/6/16

Body Pics:

Day 1: 7/13/14
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+86 Weeks: 3/6/16
d0324dbcffa74c33acf63293b4d6bef5-610xh.j

Body Stats:

Stat: 7/13/14  / 3/6/16  /  Difference (Previous Month)
Height: 5′ 8″
Weight (lbs): 163.40  /  178.40  /  +15.00 lbs (-3.80 lbs)
Body Fat %: 13.70%  /  18.40%  / +4.70% (0%)
Neck: 13.00″  /  15.50″  /  +2.50″ (0″)
Shoulders: 43.00″  /  47.50″  /  +4.50″ (+0.50″)
Chest: 36.00″  /  39.00″  /  +3.00″ (+0.50″)
Arms: 14.00″  /  14.75″  /  +0.75″ (0″)
Forearms: 10.75″  /  11.00″  /  +0.25″ (0″)
Waist: 31.50″  /  35.00″  /  +3.50″ (0″)
Hips: 34.50″  /  36.00″  /  +1.50″ (0″)
Thighs: 22.00″  /  24.00″  /  +2.00″ (0″)
Calves: 14.75″  /  15.00″  /  +0.25″ (0″)

Lifts:

Lift: Starting e1RM / Achieved Max e1RM / Difference
Squat: 245 / 355 / +100
Bench Press: 186 / 237 / +51
Power Clean: 128 / 175 / +47
Deadlift: 306 / 405 / +99
Overhead Press: 126 / 157 / +31

Achievements:

Power Clean: 165 lbs x 1 PR @ 4/6/15
Overhead Press: 146.25 lbs x 1 PR @ 4/9/15
Squat: 355 lbs x 1 PR @ 8/16/15
Deadlift: 405 lbs x 1 PR @ 8/24/15
Power Clean: 175 lbs x 1 PR @ 10/4/15
Overhead Press: 155 lbs x 1 PR @ 10/8/15

Notes:
Today marks my last post using Jim Wendler’s 5/3/1 Program.
It also marks my Day 1 using Chad Smith’s The Juggernaut Method.

Definitely learned much while doing the 5/3/1 program.
Made some progress despite some speed bumps in life.
It’s still some good achievements even though I only lifted 2 times a week!
The only thing I did not like was somehow gaining more body fat than expected.

Hope to do a better job with the next program.

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Posted by on March 6, 2016 in Progress Review

 

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