Benchmarks and Measurements

I just totaled my Olympic lifts this week.  Although I was somewhat disappointed in my Snatch, I hit a massive new PR in my Clean and Jerk.

Snatch: 65 kg
C&J: 100 kg*

I feel like I’m reaching the end of my rope on the current weight-gain project, so I took a final set of diameter measurements of various body parts.  The resulting changes were generally consistent with my predictions at the beginning of this project.  Here are the figures in inches:

Neck: 15.75
Chest: 39.5
Waist: 33.0
Hips: 38.0
Thigh: 24

The changes in diameter (all changes were positive) from my original measurements are the following:

Neck: 0.55
Chest: 0.5
Waist: 1.0
Hips: 1.0
Thigh: 0.75

I made significant muscular gains on my hips and legs, and gained a significant amount of fat around my natural waist.  Now, the trick will be to shed some of the fat without losing the new muscle tissue.

2 Responses to “Benchmarks and Measurements”

  1. Hey, just for comparison (seriously, no intent here to criticize), one of the trainers here at Primal Fitness (Quint, the one who was shown on the 70sbig website) has been on his own mass gain project for about 3 months now. He was following an ad lib, eat pretty much whatever whenever for calorie’s-sake diet, pared with a straightforward, SS linear progression. He started at a body weight of about 158 in November and currently weighs 183; his starting backsquat 1RM was about 300, and yesterday I watched him do a 3×5 at 330. He presses 150 for sets of 5, and I think he’s made similar gains in his deadlift. He still does fairly okay on metcons every once in a while, but it’s just something to think about in terms of the effectiveness of an old-school mass-gain program.

  2. There’s definitely a lot to be said for training heavy and simply eating as much as you possibly can. I’ve heard of lots of people who have managed to gain 2-3 lbs per week (over the course of several months) as opposed to my progress of 1 lb per week.

    I’ve certainly learned how difficult it can be to gain weight while eating paleo or paleo + dairy. I had serious problems maintaining an appetite large enough to consume the requisite calories on any given day.

    I also should observe that I did far more metabolic conditioning work than anyone (including Robb Wolf) would recommend given the goal of weight gain.

    It’s also interesting to consider how much weight I gained while only making very moderate increases in my caloric intake. I only broke 3000 calories during the final weeks of my program. In a 5000 calorie diet, who knows how much faster I might have gained.

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