So, with a lot of changes going on (buying a home, moving to Norfolk, etc) I've done a terrible job keeping up with this blog.

I'm about a month into Layne Norton's PHAT program (http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html).

Today's workout was great, and I'll be posting a lot more going forward.

Newport, Rhode Island!

So my family has relocated to Newport, RI while my wife is in Department Head School for the Navy. I've gotten some decent videos over the last couple of weeks, and will be uploading them, including one of a new target lift of mine, the Snatch. I'm currently only doing the power snatch, but will be working up to the full snatch as the year continues. I'll also be posting new progress pictures, although I don't feel like I am where I want to be compared to my early May pics. Moving back to the US after two years away from Mexican food, coupled with not having any of our household goods (furniture, pots, pans, etc) has resulted in some poor nutritional choices. Our pots and pans came in yesterday though, so we're back to being a cooking household.

I also wanted to check-in on my 2013 goals, to see where I'm at as far as accomplishing them.

Get and stay under 10% body fat: Not there yet. I need to commit to doing more cardio, and do a better job of controlling what I'm eating.

Bench 275: I'm currently repping 225x5 or 225x8 for multiple sets consistently, rather than just occasionally hitting 224. 

Squat 400: This one's not even close. Although I've squated as much as 334 lbs in the last 6 months, I found it very difficult to get more than a rep or two. A 4-plate Squat is still on the menu, though.

Deadlift 450: I've hit 422, and more recently 405, but I think that this one is going to have to wait until I start eating a heavier diet over the winter.

Power Clean 245: I'm now fairly consistent in hitting a 225 lbs clean, although that seems to be the limit there. My ability to get under the bar is simply going to have to improve. 

I've added the Snatch to my power lifts in order to work on my hip flexibility and drive for the deadlift and power clean. I'm going to be on a 3x5 rep scheme through the end of September, when I'll switch back to either 3x8 or 5x5. 

Getting ready to move...

Had a good workout today, doing only compound lifts for a full-body day since I didn't lift yesterday and won't be able to lift tomorrow. I'll be moving back to the States at the end of the month, and getting in a daily workout between now and early June involving the gym seems somewhat unlikely. At least if I'm doing a full body routine I won't risk going over a week without training a body part.

Arm Measurement

It's a lot of fun to measure your arms before and after you work out, and have them be 2 cm bigger after you're done. Had a cold, flexed measurement of 39 cm (15.35 in) before doing my shoulder/tricep day work, to which I added some curls, and wound up with a 41 cm (16.14 in) bicep.

400 lbs (182 KG) DL x 2

Deadlifted 400 lbs (182 KG) twice tonight. One of the trainers at my gym was cool and sent me a vid of the lift. (Thanks Tom!) I think that I might've been a little too far back on the bar but my chest stayed up and my back remained straight. Just need to keep working at it. Might've had a third one in me but didn't want to risk anything going for a third rep when the second one had already been a little shaky.

Progress Pics from 29 APR

Continuing to cut. My biceps are showing a lot of development, and my abs are a little more defined, but I need to lose more body fat and increase their size before the six pack is going to  really come through. Definitely feel a lot better about these than I did my last set of progress pics.

One of the major advantages of my 4-day split is that when I have sufficient time to do so, I'm able to simply continually rotate through the split. Currently on my 10th consecutive day in the gym, and feeling great. I've seen some of my weights slide going from 5x5 to 3x8 simply based on the extra three reps inducing more fatigue, but that could also be partially due to the low carb diet. Probably my biggest challenge going forward over the next 2 weeks is going to be resisting the cookies my wife baked. Twenty grams of carbs a piece? Madness!