June 2016 Training Update

Last day of June seems like a good time to do anoth­er train­ing update.

Body 30 May 30 June Diff
Weight 220.0 211.0 –9.0 (-4.1%)
Body­fat 31.1% 29.1% –2.0% (-6.4%)
Waist 44 58 43 12 –1 18 (-2.5%)
BMI 35.5 34.1 –1.4 (-3.9%)

This mon­th was OK for me. For­ward pro­gress, but I could have been bet­ter.

My goal for June was to not eat out any week­night. I did not always stick to it, but I did sig­nif­i­cant­ly curb it. This is due to actu­al­ly doing week­ly meal prep with the Tup­per­ware I had bought but just let sit around before. Now that I can just pull some­thing out of the fridge and give it a quick nuke before eat­ing, I am much less like­ly to be lazy about cook­ing and clean­ing than I was before.

My goal for July — not eat­ing any snacks from the office kitchen.

And as for the expen­di­ture side of things, here are my lift­ing num­bers.

Lift May 1RM June 1RM Diff
Bench Press 219 158 –61 (-27.9%)
Dead­lift 284 301 +17 (6.0%)
Over­head Press 148 148 = (0%)
Back Squat 191 209 +18 (9.4%)
Wilks 484.27 479.32 –4.95 (-1.0%)

Still on Jim Wendler’s 5/3/1 pro­gram, and I worked in the extra “Big But Bor­ing” acces­so­ry lifts this mon­th. It seems to mar­gin­al­ly help my endurance; I have a lit­tle bit extra left in the tank for the fol­low­ing cycle.

I reset my bench press num­bers because I failed on a top set with the safeties set just a touch too low. (Or may­be my weight gain made my chest thick­er than before). The bar­bell pinned me again­st the bench and I did not even have the ener­gy for a roll of shame. Scared of dying alone like this, I ordered some dumb­bells that I can safe­ly drop to the sides. I am now dou­bling the dumb­bell num­ber to get a rough equiv­a­lent bar­bell num­ber for the pur­pose of the­se write-ups. Doing the dumb­bell ver­sion is decid­ed­ly tougher and I start­ed low to make sure I am using prop­er form.

I also failed on my top set of over­head press. May­be just too much of a jump from last mon­th, or may­be I am just too close to my body’s phys­i­cal lim­its, but this lift has always had the slow­est pro­gress for me any­way. It might be time for me to break out the frac­tion­al plates instead of round­ing to the near­est 5 pound mark for the­se.

Incre­men­tal gains on dead­lift and back squat. Hope­ful­ly those keep mov­ing up slow­ly but steadi­ly.

211 puts me into the 30+ BMI “Class I Obe­se” range. Glad I was able to move out of Class II and hope to con­tin­ue drop­ping down. Next stop is 185, my Overweight/Obese bar­ri­er!

May 2016 Training Update

As May 2016 comes to an end, time for a quick update on my train­ing pro­gress. I antic­i­pate that most of my train­ing posts will be one-offs or a short series as I devel­op new skills, but body train­ing (i.e., diet and exer­cise) will be indef­i­nite­ly ongo­ing with rough­ly month­ly updates.

Body 2 May 30 May Diff
Weight 210.8 220.0 +9.2 (4.4%)
Body­fat 29.3% 31.1% +1.8% (6.1%)
Waist 43 18 44 58 +1 12 (3.5%)
BMI 34.0 35.5 +1.5 (4.4%)

As you can see, this mon­th was not good for me. Part­ly due to a stretch of veg­e­tar­i­an­ism I did for reli­gious rea­sons which led to eat­ing more carbs. Part­ly because of more trav­el back up to Nor­Cal and also Nor­Cal folks com­ing down to vis­it me and the “vaca­tion” eat­ing that spurred.

But real­ly, it was on me for fail­ing on more of a dai­ly lev­el. Being lazy and eat­ing out instead of cook­ing healthy for myself and not track­ing my intake in my calo­rie coun­ter app.

My goal for June is to not eat out any week­night.

And as for the expen­di­ture side of things, here are my lift­ing num­bers.

Lift April 1RM May 1RM Diff
Bench Press 212 219 +7 (3.3%)
Dead­lift 273 284 +11 (4.0%)
Over­head Press 143 148 +5 (3.5%)
Back Squat 184 191 +7 (3.8%)
Wilks 477.21 484.27 +7.06 (1.5%)

As you can see from this table, I am still on Jim Wendler’s 5/3/1 pro­gram. While I did have some gains, my “body” num­bers above sug­gest that I need to do more. Since mov­ing to LA, I have only been going the main lifts, but my goal for June is to rein­cor­po­rate the “Big But Bor­ing” acces­so­ry lifts and find a way to add car­dio back into my régime.

220 is the heav­i­est I have ever been since I start­ing track­ing my weight five years ago, and it offi­cial­ly puts me into the 35+ BMI “Class II Obe­se” range. Hope­ful­ly, the changes I plan for June help me get back down and I can say that I will nev­er again be this heavy.