Review /Measurements

I finished the full cycle of the Strong-15 that starts the year for LRB-365.  Here is a rundown of my measurements:

Weight

Starting (12/30/12): 230
Ending (03/02/2013): 228.6

My goal here was to maintain my weight between 225 and 230, I hit that, I have been pretty steady on my weight, only going above 230 for a couple days post Superbowl party.  However I will need to keep my nutrition in line over the next couple of months with very few cheat days to hit my target weight.

Body fat

Starting (12/30/2012) 13.5
Ending (03/02/2013) 12.9

Like I said at the beginning, take this with a grain of salt.  I would give a +2% error on this so that would put my body fat anywhere between 12.9 and 14.9.  I am happy with it for now, and I will hopefully see a great improvement over the next couple of months. 

Measurements
(start/finish)

Waist: 39/39
Chest: 43/43.5
Thigh: 22/23
Arm: 15.5/15

Nothing too exciting here, as the half inch gains could just be user error in measuring.  I have noticed that my legs have become very solid over the course of the last couple of months. 

Goals:

I am not going to be testing my weights, as I will just be moving on to the next phase after a short deload.

Squat: 350
Would easily hit this for a single

Deads: 440
I don't know if I could pull this or not.  I lowered my deadlift goal weight starting week 8.  Squatting and deadlifting on the same day took its toll on me, that is why this split is called the manmaker.  I might be able to pull this weight, but it would be a struggle.  The  weight of 415 that I plugged in week 8 is doable.

Bench: 305
Don't know on this one either, I got seven reps on my last AMRAP set in week 9, which puts my estimated 1RM at 302.  I have a fitness test in April that has a max bench press on it, so my last attempt will be 305 that day.  I will say that I am happy with the progress I made on this program, and extremely happy with the rep PR of 225 x 12.  That is a PR by two reps.

The program was a great way to start the year.  The initial high rep work (especially Friday) took its toll at the beginning along with squats and deads on the same day.  Looking forward to the next cycle to see where it takes me.