Some interesting results from my latest measurements, which I was fully expecting would reflect an increase in muscle size and tissue and a levelling off of bodyfat or even a slight increase.
I didn't even bother taking pictures first thing in the morning as I didn't think it was worth it.
For the last 5 weeks my training goals were:
1. Gain size in my calves and get them both back over 16 inches.
2. Increase my deadlift poundage to as much over 180kg as possible, without using a programme exclusively devoted to strength gains i.e. like Max Strength that I did over last winter.
3. Let the injuries I’d gained to both forearms clear up, so no direct arm training at all and go as hard with the upper body lifting as the injuries would allow.
Summary:
1. Calves got stronger whilst staying the same size. They made need some shock treatment to cause the grow I’m after.
2. From week 1 to 5 my deadlift went from 170kg for 2 reps to 185kg for a single. I played around with the reps protocol (i.e. switching from a 5, 4, 3, 2, 1 rep scheme using increasing loads in week 1, to a 5 x 1 rep scheme with increasing loads for weeks 2 to 5) and got the result I was after.
3. The right forearm is 100% and the left is getting there.
Well, I've dropped 2lbs of bodyweight since my last measurement 4 weeks ago (12st 6lbs as of this morning) consisting of lost 1.4lbs/0.6kg of fat and approx 0.6lbs/0.3kg of muscle.
My bodyfat is down to 8.8% from 9.5%,
My circumferences have gone down slightly in 2 places; the waist and left bicep, and stayed the same everywhere else except for the chest and hips which have increased.
The drop in my waist measurement is pleasing and I’d like to see this continue whilst I look to gain strength and muscle over the winter.
I’m also happy that the measurements in my extremities have stayed the same too.
I would have liked to have seen the arms grow slightly, and the calves too especially as I was targeting them over the last 5 weeks and training them 3 times per week.
I’m not concerned about the increase in hip size, and have put this down to either human error or an increase in glute size from the Bulgarian Split Squat and Front Squats I’ve been utilising for the last 5 weeks.
I stopped sprinting 5 weeks ago and have just been weight-training 3 times per week. I’ve not upped my calorie or protein intake significantly over those 5 weeks, and still use Sunday as my ‘big calorie’ day to boost my metabolism.
So, by dropping the high intensity cardio out and making no dietary changes i.e. training less and eating the same, I’ve managed to lose more bodyfat than muscle and got down to 8.8%.
I’m leaner than I was this time last year, although I have no records to prove it as I stopped taking my measurements after I finished my body-fat stripping routine. This year I’ll continue them throughout the winter.
Conclusion:
I’ve managed to lose more bodyfat than muscle whilst doing less work, and I’m pleasantly baffled as to why. Possible explanations (following on from my conclusions after my last measurements) are:
1. I was overtraining.
2. I was undereating.
3. I was consuming too little protein to cope with the training volume.
4. Dropping the sprint work has reduced the calorie and protein deficits to levels that allow me to burn more bodyfat than muscle.
5. My hormonal balance has also benefitted from dropping the sprint work, further allowing me to strip bodyfat whilst holding more muscle.
6. I could still benefit from increasing my protein intake and this is something I’ll consider, though I think that only a slight increase would be required i.e. an extra 30-40 grams per day.
Next week is a rest week during which I’ll read through Eric Cressey’s ‘Show & Go’ routine. It’s my intention to use it throughout winter, then try Tom Venuto’s ‘Holy Grail routine’ and lastly try out Jason Ferrugia’s ‘Triple Threat Muscle’ routine.
I’m also looking at Chad Waterbury’s work on Hypertrophy Specific Training, and am planning to put together a routine for myself based around that.
Whilst I enjoy looking at top coaches’ work, I’m also aware that you still have to come up with and try out your own ideas, otherwise you just end up relying on others for your programmes.
Stay well, happy, open and curious to what life brings you.
Cris (El Baron)
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