Review, Stats and Pics
I've decided to end the program and miss the last two outstanding sessions. I could have dragged it out for another week, but I think that's counter productive. So it's a week off to review, recover and plan for the next program. During the next week I'll still be doing my morning TFS, and hopefully I'll find time for a run or two.
Stats:
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Weight: 72.3kg
Bodyfat: 14.6%
Note that with BF I moved age categories during the program (from 21-25 to 26-30) which means that for the same measurement I get allocated a higher BF%. The acutal measurement is much the same.
1RM Bench: 78kg (+10kg)
1RM Bar Row: 78kg (+10kg)
1RM Dead: 113kg (+25kg)
Review:
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Well overall I'm pretty happy. I think I look noticably better (and so does my wife :-)) and there's no doubt that I feel much much better than before I started.
The extra week (5 instead of 4) was necessary and unavoidable, however not getting the last two sessions in definately was neither of those. Admittedly I've got a lot going on in my life at the moment, but that's never going to change. I need to stick to the program except in 'emergency' circumstances.
The program has some obvious areas that need work. As mentioned I don't think that weighted situps are worth the time. 20 situps one morning made me feel like I'd made more progress than 4 weeks of weighteds. They'll be replaced in the next program with a yet to be decided exercise and situps will be included in morning TFS sessions.
The other obvious problem with the program is the non-weights exercises. I only ran once, and never did yoga. Both of those are important to me and I need to start treating the non-weights portions of my program with the same level of seriousness.
Another thing to consider is the timing. There wasn't a week where I could actually get weights done on mon/wed/fri for various reasons. Usually it was because I made appointments for one of the days without thinking about the impact on my training.
On the up side, I only missed two sessions (the last two) out of the whole program, and I also added TFS in most mornings which was never in the program. I think the short session only happened because I was feeling pretty crap and because there were people outside my garage and I didn't want to sound like a dick ;-)
The big plus of course in my increase in 1RMs. +10kg for both bench and row, and +25kg for deads! I'm very, very happy with that. It puts me pretty much back on par with the strongest I've been.
Pics:
Stats:
------
Weight: 72.3kg
Bodyfat: 14.6%
Note that with BF I moved age categories during the program (from 21-25 to 26-30) which means that for the same measurement I get allocated a higher BF%. The acutal measurement is much the same.
1RM Bench: 78kg (+10kg)
1RM Bar Row: 78kg (+10kg)
1RM Dead: 113kg (+25kg)
Review:
-------
Well overall I'm pretty happy. I think I look noticably better (and so does my wife :-)) and there's no doubt that I feel much much better than before I started.
The extra week (5 instead of 4) was necessary and unavoidable, however not getting the last two sessions in definately was neither of those. Admittedly I've got a lot going on in my life at the moment, but that's never going to change. I need to stick to the program except in 'emergency' circumstances.
The program has some obvious areas that need work. As mentioned I don't think that weighted situps are worth the time. 20 situps one morning made me feel like I'd made more progress than 4 weeks of weighteds. They'll be replaced in the next program with a yet to be decided exercise and situps will be included in morning TFS sessions.
The other obvious problem with the program is the non-weights exercises. I only ran once, and never did yoga. Both of those are important to me and I need to start treating the non-weights portions of my program with the same level of seriousness.
Another thing to consider is the timing. There wasn't a week where I could actually get weights done on mon/wed/fri for various reasons. Usually it was because I made appointments for one of the days without thinking about the impact on my training.
On the up side, I only missed two sessions (the last two) out of the whole program, and I also added TFS in most mornings which was never in the program. I think the short session only happened because I was feeling pretty crap and because there were people outside my garage and I didn't want to sound like a dick ;-)
The big plus of course in my increase in 1RMs. +10kg for both bench and row, and +25kg for deads! I'm very, very happy with that. It puts me pretty much back on par with the strongest I've been.
Pics:
posted by Ben at 6:29 PM
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