Measured up today.
body weight 214 up 3 lbs from last. See last two months measurements HERE.
Body fat at 12% via OMRON hand held device, down 1% from 30 Jan
Fat Free mass 188.1 lbs
fat mass 25.9 lbs
Neck 17.5″ (up .25″ from last)
Shoulders 55″ (up .5″ from last)
Chest 49″
Waist 34.35 (up .35″ from last)
Hip 39.5″ (down .5″ from last)
Leg 24.5″ (up .5″ from last)
Calf 15.35″ (up .35 ” from last)
Arm 16.5
Forearm 15″ (up .5″ from last)
Lifting progress is solid.
Back squats with a symmetrical stance are testing better this month then from last two. I am getting 3-4 days a week now. So far I am observing a linear pattern of 3 work days of resistance increases, then a day where the best testing resistance is lower but for greater volume. This pattern has continued now for 5 weeks.
My best over head drills have been a walking seesaw press and bent presses. So far I have gotten in the walking press every work day for several weeks.
Rowing and pull ups have been out, except for some low volume pinch pull ups. Today I got a double, which was pretty cool.
Flat bench presses and incline pressing with both going smoothly. For years I was unable to get any consistence with them from shoulder pains. I am now 12 weeks in to pressing and it is feeling nice. My working weight for the barbell press is rotating between heavy days of doubles and triples and lower resistance days with lots of sets. My like the squat the working weight has been different each workout.
One bigger change for this month with grip has been moving my crush training to choker closes. Most of my volume this month has been closes with my harder #3 choked to parallel for 2-5 reps per set. My setting strength is very good right now, so I think some time off working with a block set will be fine.
I increased my penny pinch by 1 kilo this week. Doesn’t sound like much, but its a pretty big improvement considering how tough 16 kg felt a week ago.
Everything else has been going good. Volume is much lower this month from last month, which was my prediction after training so many days last month. I have trained 11 out of 16 days this month.
My next contest is in April in Michigan. The events are slightly different from other contests, so I will be switching up my drills over the next 8 weeks for those. More hammer lifting, more blob/block weight loading, and axle from blocks.