The post below was added on Sunday 8/05/2012
Current Measurements (8/16/2012)
Weight: 180 lbs
Left Thigh: 23.5"
Right Thigh: 23.5"
Left Calf: 14.75"
Right Calf: 15"
Left Arm: 13.5"
Right Arm: 13.5"
Left Forearm: 11.25"
Right Forearm: 11.25
Past Measurements (11/15/2011)
Weight: 223 lbs
Left Thigh: 26"
Right Thigh: 26"
Left Calf: 16"
Right Calf: 16"
Left Arm: 14.5"
Right Arm: 15"
Left Forearm: NA
Right Forearm: NA
I have been lifting with great inconsistency (due to a combination of injuries and laziness) for the past 6 years. During this time, I have tried most of the training splits featured on this site, with the glaring exception of 5/3/1. From May to October of last year, I saw great results from following CTs high performance mass program, emphasizing low reps, wave loading, and weekly fluctuating vollume. I largely think this was due to the fact that I was actually being consistent. I was lifting 6 times a week and eating a MASSIVE quantity of food.
My Maxes in October of 2011 were:
Bench 195 x 3
Front Squat 225 x 3
Sumo Deadlift 335 x 3
However, I was purposely overeating to acheive these goals, and reached 230 (up from 190 in May) in October 2011. I decided this was far to heavy when my ankles and knees would ache for a week after playing Ultimate with friends. Since then I have played with various diet protocols including low carb with weekly refeeds, carb cycling, and now IF. I am currently at 183, aiming to get to a VERY lean 175, just for the experience of being that lean. After which I want to focus on slowly gaining strength and mass to an end goal of a lean 200.
My current training is somewhat dictated by my injuries, as detailed below. I follow much of what Boyle, Bruno, Cressey and Contreras preach in regards to single leg and glute training in regards to avoiding lumbar shear stress. I have never had trouble with deadlifting, but avoid heavy loads due to abdominal issues. As such I have axed heavy sumo deadlifts, which were once a cornerstone of my training. My current training methodologies leave me with far less joint pain, but there is nothing like holding a heavy weight in your hands and picking it up. ;-(
Over the past 7 years I have had 4 lower back strains, each of which left me barely able to move for at least a month. I still have issues with my lower back, but with daily hip flexor stretches and abdominal work, I am now pain free. I have also injured each wrist, both injuries leaving that hand unable to support weight for a period of a couple weeks. I have never seen a health professional about any of these injuries.
In highschool, I took Taekwondo classes for about 16 months, until I tore my left calcaneofibular ligament right off the bone performing foot work drills. I had an xray but no surgury. Today, my left ankle is a few degrees externally rotated, has less flexion and extension ROM and is not particularly strong. But I can walk and run on it. So no complaints.
Last October I developed a minor epigastric hernia while performing Romanian deadlifts. Since surgury is the only treatment option, I employ training options that prevent exacerbating it. I have been avoiding heavy bilateral lifts such as squat and deadlift in favor of their single leg equivalents. I have worked hard to increase core strength the past 8 months. This has allowed me to maintain a neutral spine during lifts and greatly helped with my back issues.
MY shoulders get extremely sore and beat up from BB pressing excersises, so I mostly do DB movements with a more neutral grip instead.
I am an engineering graduate student in Dallas who is active in the ultimate frisbee communitee. When I am not working/studying/lifting/playing Ultimate, I enjoy watching football, bullshiting with friends, and reading good books. I am currently trying to learn a bit of Spanish, reading Game of Thrones and am playing Guitar Smith to pick up some basic guitar skills.